How to train for a street fight

Being strong is a must when it comes to protecting your life. For instance, if someone attacks you while holding a knife, you will need a strong and tight grip to trap the knife hand. Having a strong body and a great cardiovascular system will increase your chances of surviving such an unfortunate encounter. Of course, knowing how to defend yourself and taking self-defense classes is also a must.

There is so much energy needed when you are fighting for your life that you need to be in very good physical shape. Agility, flexibility and power are also required in a street attack. Some fights will end up in a close quarter range and will require strength to strike, move, pull or push your opponent. You also need to be explosive on your feet and be able to deliver powerful blows.

Circuit training is an effective way to develop explosiveness in your movements. This type of training includes weights and gym equipment. Here is the list of exercises that are included in this strength training circuit:

1 - Basic push-ups on a Swiss ball (works your core strength)
2 - Dumbbell walks (for back strength)
3 - Shadow boxing with wrist bands (work on your slips)
4 - Protective shadow boxing with weight (work on your slips and footwork)
5 - Chin ups
6 - Hip rotation with weights (roll your hips to develop your core strength)
7 - Punching power with an Olympic bar on a floor stand
8 - Knee flexion pull ups
9 - Romanian dead lifts (to work on your legs)
10 - Vertical push with dumbbells
11 - Shadow boxing with weights

Go ahead and take action...practice these exercises at your local gym!

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