Stop Running To Get In To Fight Shape!

Stop Running

There is a misconception when it comes to fight preparation that running gets you in to shape.

Running and jogging are great for cardiovascular health and building overall endurance. As runners became more efficient through daily training sessions, their bodies begin to adapt and learn to use less energy while the heart also learns to beat at a moderate rate to conserve output. Neither of these benefits are a reflection of what happens in the ring or cage. In a fight your heart, lungs, muscles and every sinew in your body will be driven to it’s limits. There are very few things that happen in the ring that will keep your heart at a moderate rate so why train in that manner?

So stop running and start doing roadwork!

You’re probably saying what’s the difference, but remember that words are powerful suggestions to the mind. If you tell yourself “I am going to go for a run or jog“ you will do just that. Tell yourself “I’m going to grind it out while putting in some roadwork” and now you will change the game on how you train.

Roadwork is a very specific way to condition your heart and lungs and will greatly enhance your ability to sustain more intense sparring sessions. If you look at a fighter who hits the mats every day but never does serious roadwork, and match him to an evenly skilled fighter who performs his roadwork consistently, I’m willing to bet that more times than not, the victorious one will be the fighter who has prepared properly.

Stop RunningHit the road with a vision of an opponent in your head of an opponent or fight. Each roadwork session will differ just like every time you step in the ring with the sole intent of outworking your opponent. Be creative with your roadwork as you want to be in battle, sprint every other block for a half mile, shadowbox at fight speed for 20 seconds at every stop light, and/or drop down for some burpees every three minutes. These are examples of what you can start adding in to your roadwork sessions. There is no limit to what you can perform which will only prepare your mind, body and spirit for the battle on the horizon.

Be dynamic with your training, mix up old school and new school training methods, and be creative so that your body evolves with your skills. Go out and break molds to give you a mindset of always having the extra edge to be battle ready.

Take a stab at this roadwork session below and you will never go out for a jog again:

For 40 minutes
Every four minutes on the minute perform:
3 Burpees
4 Sit Thrus
5 Hindu Pushups

*****Subscribe to SHREDbyCROM on YouTube for tutorials on the above exercises


  1. I think you’re maybe missing something here. The purpose of road work should be to increase your VO2 max, or aerobic capacity, on this we likely agree. The higher your aerobic capacity, the easier it is to work in the ring. Your recommendation of inserting intervals is solid, but that is only because intervals will increase VO2 max faster than running at a steady pace. But if the goal is to make the most of road work, the fighter should be using sprints for shorter intervals and running damn hard for longer intervals. This will put the work right where it needs to be, taxing the heart and lungs to push them to the next level of efficiency. Burpees and shadow boxing aren’t necessarily going to get you there, in fact it would be pretty hard to get them there, but sprinting will take your HR right into the red where you need it to go to progress quickly.
    Cycling, the king of all aerobic training, with a structured interval program, will top any of these. Grand tour cyclists have the highest VO2 max on the planet, and it explains why Nate Diaz, a seasoned triathlete, strolled off a cruise ship and beat the tar out of McGregor without a camp. Many miles in those legs, that guy can fight for hours.


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