[2 min read]

👋 Hey Warrior,

It’s time to pull out the grey sweat pants…

…because I’m here to…

*Claps hands together then points at you*

…Pump You Up.

If you don’t get the reference. Either you’re too young or…

…I’m too old!

I remember this one time I was helping a buddy move.

We were trying to get this old couch up a narrow stairwell, and it was like wrestling a stubborn bear.

We were grunting, straining, and basically failing.  

Then my other buddy showed up.

This dude was a powerlifter and competed in strongman.

He walked in, grabbed one end like it was nothing, and boom – couch moved.

It was a clear reminder that while skill and technique are crucial, raw strength can be a game-changer.

The Tactical Problem

In a self-defense situation, that extra bit of strength can be the difference between:

• Breaking free from a grab  

• Delivering a more impactful strike  

• Controlling an opponent's movement  

But the challenge is, how do you build that functional strength?

The kind that translates from the gym to a real-world scenario?

3 Strength Training Exercises That Improve Your Fighting Ability

Explosive Push-Ups:

• These aren't your regular push-ups. You're aiming for power.

• Push down hard and fast, generating enough force to briefly lift your hands off the ground.

• This develops explosive power in your chest and triceps, crucial for powerful punches and pushing an attacker away.

Weighted Squats:

• Forget isolation exercises. Squats engage your entire lower body.

• The added weight strengthens your legs and core, improving your balance and ability to generate force from the ground up.

• This translates to more powerful kicks and the stability to stay on your feet.

Pull-Ups:

• Essential for upper body pulling strength.

• This helps you control an opponent's limbs or pull yourself out of a grab.

• If you can't do a full pull-up, start with assisted variations or negative pull-ups (lowering yourself slowly).

The Power Circuit

Perform 3 rounds of the following circuit with minimal rest between exercises and 2 minutes of rest between rounds:

• Explosive Push-Ups: As many reps as possible (AMRAP) in 30 seconds

• Weighted Squats: 8-12 reps (choose a weight that challenges you)

• Pull-Ups: AMRAP (or assisted/negatives) in 30 seconds

Final Thoughts

Remember, Warrior, strength is a valuable asset in a fight.

But it's not the only asset.

It needs to be paired with skill, technique, and a smart approach.

So, train hard, train smart, and build the kind of strength that makes you a more capable defender.

Pumping you up,

Paul Simoes

P.S. Tomorrow, we'll dive into the age-old debate: strength vs. technique. Which one truly reigns supreme in a real fight? You might be surprised.

P.P.S. Write me back and tell me I’m not too old. 🙏

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