You must build brute strength in your legs for fighting.

There are 3 different Zercher movements you need to be doing: Zercher Lunges, Zercher Deadlifts and Zercher Squats.

And in this routine it's all about Zercher Squats.

For fight strength there is no need to ever do standard barbell on your back squats. Zercher Squats or any Zercher movements are far better for building your leg strength by also engaging your upper body. The upper body movement is concentrated by holding a barbell across your arms closer to your body as a grappler or wrestler would with their opponent.

Routine Specifics

In this routine you'll do ONE single exercise.

• Zercher Squats

Most of the time when doing legs with heavy weight, one exercise is enough without having to add second or third exercise and doing them as supersets.

• 5 sets
• Start with 10-12 reps for the first set
• For additional sets drop down few reps less (example: 5x10,8,7,5,5)
• You could drop down in weight or add weight for each additional set
• Weight should match your body weight
• Rest between sets: 2-3 minutes

Video Breakdown

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.