The Fighter
Every strike starts at the floor and travels through rotation. You need explosive hips, a torque-driving core and the armor to absorb what comes back. Train the chain that turns footwork into knockout power.
Your priority muscles
Out of the 13 muscle groups on the map, these are the ones the fighter wins or loses with. Click any of them for the full breakdown — what it does, how to build it, and the exercises that target it.
What the 12-week program trains
Ground-up power, rotational torque and an armored core. 4 sessions a week across 12 weeks, periodized in three phases with built-in deloads.
Foundation
Movement quality + base volume
Build
Progressive overload, heavier work
Peak
Intensity up, sport-specific power
Week 1 is free. See it before you buy it.
Preview the full first week of the The Fighter program — every exercise, set, rep and form cue — then decide if the other eleven are worth $49.
Free tools for the Fighter
Every calculator on the site that actually applies to this archetype — no signup, no paywall.