In previous training routines we focused on fight cardio. But in this routine we'll focus on strength training for fighting.

For nearly all strength training and fight cardio I do circuits.

Circuits are when you do 2 or more exercises one after another without rest. Then once you've done all the exercises, you rest.

In this training routine you'll combine opposite movements that benefit each other. A pull and a push.

The two exercises are ring dips and ring pulls. You will do a set amount of reps for ring dips then go right into ring pulls. Rest after for 2-3 minutes. Do for 5 sets.

You need to incorporate training with gymnastics rings due to the instability which helps to build raw upper body strength and power.

For many of the bodyweight strength training I like to add a 20lb weighted vest.

• 2 exercises done one after another without rest
• Ring dips and ring pulls (you can start with dips or pulls or alternate each set)
• Each set do as many reps as you can with good form
• Match the amount of reps from one exercise to the other
• For additional sets do the same amount of reps from previous set or do few less reps
• Rest 2-3 minutes
• Repeat 5x

Sprawl and Brawl Cardio Program

For a complete fight cardio program you can follow, see "Sprawl and Brawl: Solo Fight Cardio Training Program". It will help you develop killer fight cardio anytime, anywhere with no equipment and only 15 min per day and 4x per week.