Fighting. Training. Mindset.

Training Routine #1: Old School Lion's Den Rope Drills for Fight Cardio

April 07, 2023

Old school cardio drill I learned from Lion's Den back in 2000s.

Lion's Den was one of the very first fight gyms started by Ken Shamrock. They were known for their fight cardio.

Ken Shamrock even released one of the first fight books in late 90s called "Inside the Lion's Den". At the time any type of fight knowledge was sacred and difficult to come by.

This cardio rope drill is very simple.

You need a rope tied between two stationary objects. I use my pull up bar poles but I've also used two chairs.

If you have someone then you can tie one side to a stationary object and have them hold the other. If you have two people then they can hold the rope.

The cardio drill is:

  • Jump front to back (front to back counts as 1)
  • Jump side to side (side to side counts as 1)
  • Jump over under
  • Do this 10x each with no rest
  • Then rest 1 minute and repeat 3-5x

When I fought we would do this drill as a finisher to end the night. Great drill and I continue to do it to this day.

If you want to see more Fight Training Routines, see this list.

Fight Training From Home Programs/Courses

Fight Training From Home Programs/Courses

Whether you are a professional or a beginner, you'll be spending majority of your life training solo (from home or on the road). Working on technique, drilling, developing strength and cardio. I've been training all my life. Here are some of the best programs and courses to start or continue fight training from home.


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Sprawl and Brawl: Solo Fight Cardio Training Program

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