Fitch SMASH Strength Training with Resistance Bands

I've been an avid weight lifter for most of my life. It's a great way to stay in shape and look great. You also see results more quickly than with other types of fitness. Usually, two weeks is enough time to see some results. That can be extremely motivating, making it easier to stay consistent with it. Weight training is also vital in unlocking your full athletic potential. Power, speed, and explosiveness are all impacted by lifting weights. Not to mention making your body and joints healthier helps you avoid injuries. I have tried everything to find the best way to maximize my strength for Mixed Martial Arts.

My outlook on strength and conditioning is different from most. I see strength and conditioning coaches working with MMA fighters that seem to do more harm than good. Usually, they wear down the athlete and making it harder for them to get the most out of their technical training. I created a system that allowed me to build and maintain strength while getting the most out of my other workouts. I realized that your average person probably feels pretty similar. Most people aren't trying to be bodybuilders, fitness models, or participate in extreme fitness programs like CrossFit. They just want to feel and look good.

To each their own, if strenuous training is your cup of tea, I just don’t see it easily maintained, longterm. Since you typically train for 6 to 12 weeks for a competition and then stop until the next time you get ready for a match, that's too much fluctuation to your system. Instead, strive for a solid foundation year-round.

You should consider fitness as part of your hygiene regimen and treat it as such. You wouldn't want to intensely brush your teeth for eight weeks and then stop for a month. If you’re training to compete in boxing, MMA, or any other martial art, lifting in the wrong way can hold back your technique training. What is the point of being strong if your technique sucks?

For those working a manual labor job and have to use your body intensely every day, you don't want to lift in a way that leaves you too sore and unable to do your job correctly. Being extremely stiff at a desk job is no party either, and it will most likely turn you off of lifting.

The first thing I recommend is picking the time you’ll train each day. All you need is 30-35 minutes. The body responds well to schedules. Be consistent with your training schedule the same way you are with brushing your teeth. Your body will respond easier, and it will become easier to stay consistent.

I lift 4-6 days a week. I do this year-round whether I'm prepping for a fight or not. I've been doing things this way since 2013, and it is working for me even if I don't have time to do all of my other workouts. As long as I stick to my meal plan and lifts, my strength and physique stay optimal. That makes it easy for me to get into shape quickly when I begin training for a fight. Plus, I'm ripped and look good year-round. I also haven't had any injuries since I started doing things this way.

Here’s a simple but effective way to train. Do four sets of 6 -20 reps, depending on which band you’re using. The goal is to be explosive through the movement and not pushing through slowly. If I can hit every set and every rep explosively, I will increase the weight. I only do four exercises max per session. That way, I don't break my body down too much for my other training, and it keeps me from being too tired or sore for my typical day to day activities in my offseason.

If I overexert myself from other training, I adjust my lift. I cut back on the number of sets I am doing to two. Sometimes I'm so worn out from fight training that I will only do one exercise. To keep from getting bored with the same exercises, you can do variations of the same exercise. I’ll list some possible substitute lifts to see which variety you prefer. If you focus, you can get through them in 30-35 minutes. That will give you more time to do cardio, technique training, or just get back to life.

It’s an option to do a quick warm-up of push-ups and free squats to get loose before starting. Also, make sure you do some stretching throughout the day to stay limber and loose. Everyone has different needs when it comes to stretching, so make sure you are doing enough.

My essential lifts are on Monday, Tuesday, Thursday, and Friday. Wednesdays and Weekend lifts (Beach Muscle Lifts) are optional but not required. Those are the days I will take it easy or skip altogether if I overexert myself during fight camp. Always consult your physician before beginning any exercise program.