Curated Routine

How to Train Like an Elite Fighter (Dagestan Warrior Strength Training)

How to Train Like an Elite Fighter (Dagestan Warrior Strength Training) is a curated workout routine with 24 exercises including Hill Sprints, Mountain Run, Rough Wrestling, Bear Crawl Hill, built for repeatable training in about 5.3 min.

5.3 min24 exercisesReusable sequence

Exercise Sequence

Hover to preview1:46 - 1:59
Sourceyoutube.com/watch?v=ND89d71PHZU
AuthorYouTube creator
1

Hill Sprints

Sets:1Duration:0 secRest:60 secEst. duration:13 sec

Sprint up steep hills while carrying heavy logs or rocks on the shoulders; uneven terrain develops balance and stabilizer strength. - Sprint up steep hills with a heavy log or rock on your shoulders. - Use uneven terrain to challenge balance and strengthen stabilizer muscles.

CardioMountain TrainingLoaded CarryLower BodyBalanceVideoAuto ExtractedYouTubeHow to Train Like an Elite Fighter (Dagestan Warrior Strength Training)
Hover to preview2:32 - 2:37
Sourceyoutube.com/watch?v=ND89d71PHZU
AuthorYouTube creator
2

Mountain Run

Sets:1Distance:20 kmDuration:0 secRest:60 secEst. duration:5 sec

Long mountain run used by Khabib Nurmagomedov for endurance conditioning during training camps; up to 20 km in mountain terrain. - Run up to 20 km in the mountains during training camp. - Use sustained mountain running to build fight-round endurance.

CardioEnduranceMountain RunningMMA ConditioningVideoAuto ExtractedYouTubeHow to Train Like an Elite Fighter (Dagestan Warrior Strength Training)
Hover to preview2:48 - 2:52
Sourceyoutube.com/watch?v=ND89d71PHZU
AuthorYouTube creator
3

Rough Wrestling

Sets:1Duration:4 secCount:1Rest:60 secEst. duration:4 sec

Wrestling on uneven ground adds a new challenge to grappling skills and forces balance adaptations. - Wrestle on uneven, rocky ground to increase grappling difficulty. - Use uneven terrain to train balance and stability.

MMAGrapplingUneven GroundBalanceVideoAuto ExtractedYouTubeHow to Train Like an Elite Fighter (Dagestan Warrior Strength Training)
Hover to preview2:54 - 3:01
Sourceyoutube.com/watch?v=ND89d71PHZU
AuthorYouTube creator
4

Bear Crawl Hill

Sets:1Duration:0 secRest:60 secEst. duration:7 sec

Bear crawl up steep hills on all fours for extended periods; builds strength, cardio, and mental toughness. - Go on all fours and crawl uphill for hours and hours. - Push through gasping breath and burning muscles to develop mental toughness.

CardioBodyweightFull BodyMental ToughnessVideoAuto ExtractedYouTubeHow to Train Like an Elite Fighter (Dagestan Warrior Strength Training)
Hover to preview5:15 - 5:19
Sourceyoutube.com/watch?v=ND89d71PHZU
AuthorYouTube creator
5

Warm-Up Jog

Sets:1Duration:10 minRest:60 secEst. duration:4 sec

10 minutes on the treadmill at a steady pace to warm up and increase blood flow before the circuit. - Run on a treadmill at a steady pace for 10 minutes. - Keep the effort easy to get blood flowing.

CardioWarm-UpTreadmillSteady StateVideoAuto ExtractedYouTubeHow to Train Like an Elite Fighter (Dagestan Warrior Strength Training)
Hover to preview5:21 - 5:46
Sourceyoutube.com/watch?v=ND89d71PHZU
AuthorYouTube creator
6

Zercher Squats

Sets:1Rest:60 secEst. duration:25 sec

Barbell squat with the bar held in the crease of the arms; places extra strain on the upper back and works without a squat rack. - Hold the barbell in the crease of your arms and squat up and down. - Expect more strain on the upper back compared to a regular squat. - Useful when you have weights but no squat rack.

StrengthLower BodyBarbellSquat PatternVideoAuto ExtractedYouTubeHow to Train Like an Elite Fighter (Dagestan Warrior Strength Training)
Hover to preview5:49 - 6:02
Sourceyoutube.com/watch?v=ND89d71PHZU
AuthorYouTube creator
7

Sprint Repeats

Sets:1Duration:5 minRest:60 secEst. duration:13 sec

Treadmill sprint intervals: 30 seconds fast, 30 seconds slow, repeated for 5 minutes; finish with a maximal sprint. - Run 30 seconds fast. - Run 30 seconds slow. - Repeat the pattern for 5 minutes. - On the last run, sprint at 100% as fast as you can.

CardioSprintsIntervalsExplosivenessVideoAuto ExtractedYouTubeHow to Train Like an Elite Fighter (Dagestan Warrior Strength Training)
Hover to preview6:04 - 6:17
Sourceyoutube.com/watch?v=ND89d71PHZU
AuthorYouTube creator
8

Bench Press

Sets:1Rest:60 secEst. duration:13 sec

Barbell or dumbbell bench press for chest, triceps, and anterior deltoids; supports punching and explosive standing movements. - Use a barbell or a pair of dumbbells. - Works the chest, triceps, and anterior deltoids. - Builds strength for punching and fast standing movements.

StrengthUpper BodyChestPushVideoAuto ExtractedYouTubeHow to Train Like an Elite Fighter (Dagestan Warrior Strength Training)
Hover to preview6:19 - 6:32
Sourceyoutube.com/watch?v=ND89d71PHZU
AuthorYouTube creator
9

Push-Ups

Sets:5Reps:15 repsRest:60 secEst. duration:13 sec

Regular push-ups: 5 sets of 15 reps with the last set to failure. Add a weighted backpack for a bigger challenge. - Do 5 sets of 15 push-ups. - Take the last set to failure. - For more challenge, add a backpack filled with 5-10 kg of weight.

StrengthUpper BodyBodyweightPush-UpVideoAuto ExtractedYouTubeHow to Train Like an Elite Fighter (Dagestan Warrior Strength Training)
Hover to preview6:34 - 6:46
Sourceyoutube.com/watch?v=ND89d71PHZU
AuthorYouTube creator
10

Punch Bag Combo

Sets:1Duration:2 minRest:60 secEst. duration:12 sec

Hit the punching bag or shadow box in 2-minute bursts with minimal rest; alternate combo drills to improve fundamentals, speed, or power. - Hit the bag or shadow box for 2 minutes. - Alternate between combo drills to improve fundamentals, speed, or power. - Keep breaks minimal between rounds.

MMAStrikingConditioningPunching BagVideoAuto ExtractedYouTubeHow to Train Like an Elite Fighter (Dagestan Warrior Strength Training)
Hover to preview6:57 - 7:09
Sourceyoutube.com/watch?v=ND89d71PHZU
AuthorYouTube creator
11

Burpees

Sets:1Duration:60 secRest:60 secEst. duration:12 sec

Burpees for 1 minute straight without counting reps; builds explosive whole-body power, strength, endurance, and cardiovascular capacity. - Do burpees for 1 minute straight. - Do not count reps during the minute. - Push for explosive power and cardiovascular conditioning.

CardioFull BodyBodyweightExplosiveVideoAuto ExtractedYouTubeHow to Train Like an Elite Fighter (Dagestan Warrior Strength Training)
Hover to preview7:11 - 7:21
Sourceyoutube.com/watch?v=ND89d71PHZU
AuthorYouTube creator
12

Tricep Dips

Sets:1Reps:15 repsRest:60 secEst. duration:10 sec

15 tricep dips with controlled form; avoid relying on explosive momentum. - Do 15 reps of tricep dips. - Lift your body up and down with proper form. - Do not just explosively push yourself through the reps. Common mistakes: Using explosive momentum instead of controlled tricep strength.

StrengthUpper BodyTricepsBodyweightVideoAuto ExtractedYouTubeHow to Train Like an Elite Fighter (Dagestan Warrior Strength Training)
Hover to preview7:22 - 7:43
Sourceyoutube.com/watch?v=ND89d71PHZU
AuthorYouTube creator
13

Walking Lunges

Sets:1Rest:60 secEst. duration:21 sec

Dumbbell walking lunges; if no dumbbells, use filled water bottles or a bag of rice. Improves flexibility, range of motion, posture, and balance. - Hold dumbbells and perform walking lunges, lowering down and stepping forward. - Feel the burn in your quadriceps and glutes. - Substitute water bottles or a bag of rice if you do not have dumbbells.

StrengthLower BodyDumbbellLungeVideoAuto ExtractedYouTubeHow to Train Like an Elite Fighter (Dagestan Warrior Strength Training)
Hover to preview8:00 - 8:21
Sourceyoutube.com/watch?v=ND89d71PHZU
AuthorYouTube creator
14

Halos

Sets:2Duration:21 secCount:1Rest:60 secEst. duration:21 sec

Kettlebell or dumbbell halo: move the weight in a circular motion around your head, 10 reps clockwise and 10 reps counterclockwise. - Move the kettlebell or dumbbell in a circular motion around your head - Complete 10 reps clockwise and 10 reps counterclockwise - Use the exercise to prime shoulders, core, and grip

Warm-UpShouldersCoreGripVideoAuto ExtractedYouTubeHow to Train Like an Elite Fighter (Dagestan Warrior Strength Training)
Hover to preview8:24 - 8:44
Sourceyoutube.com/watch?v=ND89d71PHZU
AuthorYouTube creator
15

Dumbbell Chops

Sets:2Reps:15 repsRest:60 secEst. duration:20 sec

Chopping motion like swinging an axe; complete 15 reps each side. - Perform a chopping motion like swinging an axe - Complete 15 reps on each side - Focus on correct form over speed - Build rotational strength for power in strikes and takedowns Common mistakes: Letting speed take over and sacrificing form.

StrengthRotationalDumbbellCoreVideoAuto ExtractedYouTubeHow to Train Like an Elite Fighter (Dagestan Warrior Strength Training)
Hover to preview8:47 - 9:01
Sourceyoutube.com/watch?v=ND89d71PHZU
AuthorYouTube creator
16

Plyo Push-Ups

Sets:1Duration:14 secCount:1Rest:60 secEst. duration:14 sec

Plyometric push-up variation with no rep count specified. - Keep your core tight and your body straight - Squeeze your core as you lower down to avoid arching your back - Builds upper-body strength and stability Common mistakes: Arching the back during the lowering phase.

StrengthBodyweightUpper BodyExplosiveVideoAuto ExtractedYouTubeHow to Train Like an Elite Fighter (Dagestan Warrior Strength Training)
Hover to preview9:04 - 9:23
Sourceyoutube.com/watch?v=ND89d71PHZU
AuthorYouTube creator
17

Sprint & Punch

Sets:1Distance:0.025 kmDuration:0 secRest:60 secEst. duration:19 sec

Run 25m as fast as possible, then drop and throw 20 ground-and-pound punches on a flat heavy bag, sandbag, or grappling dummy. - Sprint 25m as fast as you can - Drop and throw 20 ground-and-pound punches - Use hammer fists for power and to protect knuckles - Mix in straight punches and hooks for variety

CardioCombat ConditioningSprintStrikingVideoAuto ExtractedYouTubeHow to Train Like an Elite Fighter (Dagestan Warrior Strength Training)
Hover to preview9:26 - 9:40
Sourceyoutube.com/watch?v=ND89d71PHZU
AuthorYouTube creator
18

Jump Squats

Sets:1Reps:20 repsRest:60 secEst. duration:14 sec

Use a sandbag, dumbbells, or any heavy object; squat down and explode upward. - Squat down while holding a load - Explode upward, driving through your legs - Complete 20 reps - Builds leg power for takedowns and quick wrestling movements

StrengthLower BodyExplosiveWeightedVideoAuto ExtractedYouTubeHow to Train Like an Elite Fighter (Dagestan Warrior Strength Training)
Hover to preview10:05 - 10:16
Sourceyoutube.com/watch?v=ND89d71PHZU
AuthorYouTube creator
19

Med Ball Slam

Sets:1Reps:20 repsRest:60 secEst. duration:11 sec

Slam a medicine ball into the ground with full energy for 20 reps. - Slam the medicine ball into the ground - Channel all your energy into each slam - Builds core strength, grip power, and explosive force for throws and strikes

StrengthExplosiveCoreMedicine BallVideoAuto ExtractedYouTubeHow to Train Like an Elite Fighter (Dagestan Warrior Strength Training)
Hover to preview10:18 - 10:31
Sourceyoutube.com/watch?v=ND89d71PHZU
AuthorYouTube creator
20

Bench Dips

Sets:1Duration:13 secCount:1Rest:60 secEst. duration:13 sec

Find a bench, log, or rock and perform dips; keep elbows tight and control the movement. - Dip down from a bench, log, or rock - Keep your elbows tight - Control the movement - Complete 20 reps Common mistakes: Letting elbows flare out.

StrengthBodyweightTricepsUpper BodyVideoAuto ExtractedYouTubeHow to Train Like an Elite Fighter (Dagestan Warrior Strength Training)
Hover to preview10:33 - 10:47
Sourceyoutube.com/watch?v=ND89d71PHZU
AuthorYouTube creator
21

Boxing Finisher

Sets:1Duration:5 minRest:60 secEst. duration:14 sec

Five minutes of all-out bag work or shadow boxing to finish the circuit. - Do 5 minutes of all-out bag work or shadow boxing - Throw combinations - Move your feet - Visualize your opponent

CardioBoxingConditioningFinisherVideoAuto ExtractedYouTubeHow to Train Like an Elite Fighter (Dagestan Warrior Strength Training)
Hover to preview11:14 - 11:38
Sourceyoutube.com/watch?v=ND89d71PHZU
AuthorYouTube creator
22

Stone Lifting

Sets:1Rest:60 secEst. duration:24 sec

Use rocks and stones of different sizes and shapes as dumbbells or kettlebells. Irregular shapes force constant grip adjustment. - Use different-sized and shaped stones as dumbbells or kettlebells - Let fingers and forearms constantly adjust to hold unpredictable objects - Builds grip strength better than standard fixed-shape weights

StrengthGripNatural EquipmentDagestanVideoAuto ExtractedYouTubeHow to Train Like an Elite Fighter (Dagestan Warrior Strength Training)
Hover to preview12:00 - 12:06
Sourceyoutube.com/watch?v=ND89d71PHZU
AuthorYouTube creator
23

Extended Fast

Sets:1Duration:6 secCount:1Rest:60 secEst. duration:6 sec

Mental conditioning technique: push the body to extreme physical training while not having eaten for 18+ hours. - Train after going 18-plus hours without food - Push the body to the extreme while fasting - Build mental stability for high-pressure situations

Mental TrainingFastingDagestanVideoAuto ExtractedYouTubeHow to Train Like an Elite Fighter (Dagestan Warrior Strength Training)
Hover to preview12:11 - 12:21
Sourceyoutube.com/watch?v=ND89d71PHZU
AuthorYouTube creator
24

Cold Water Dive

Sets:1Duration:10 secCount:1Rest:60 secEst. duration:10 sec

Dive headfirst into ice-cold water; used both to soothe sore muscles and as psychological training to stay calm under extreme discomfort. - Dive headfirst into ice-cold water - Stay calm and focused while the body screams to get out - Use cold exposure for recovery and mental toughness

Mental TrainingCold WaterRecoveryDagestanVideoAuto ExtractedYouTubeHow to Train Like an Elite Fighter (Dagestan Warrior Strength Training)