I’m a big believer in being strong but also being in shape. If you can flex for Instagram but can’t finish a set of curls without wheezing like you ran the 400, you’re not in shape. You’re in denial.
Strong & Out Of Shape vs. Strong & Fit
There’s no excuse for being completely out of shape.
Too many lifters think muscle alone is the finish line. But if you are out of gas after one hard set, you’re still in the starting blocks.
Benching 225lbs is great. Squatting 275lbs is excellent. Deadlifting 405lbs shows you’re committed to the iron. But when you can do those things and run hill sprints? Now you’re in a different league.
Looking the part is worthless if there’s no go with the show. You don’t want to look like Tarzan but play like Mr. Burns.
Being in great shape is as important as having strong glutes. Weak glutes have a negative impact on your squats out of the hole, deadlift lockouts, and sprinting power. Being out of shape hurts lifters in similar ways. Five squats and you’re wheezing. Ten lunges and you’re reaching for oxygen. The Punisher Workout will send you straight to the Heart Rate Hotel.
Brutus vs. Franco
Let’s look at the tale of the tape.
We have two boxers who are the same size and have similar skill sets. Brutus Boxer is strong and can drop a man with one punch. Franco Fist is faster and lighter on his feet. The difference? Brutus is in lousy shape while Franco is in peak condition and can go the distance. In round 1, Brutus is dangerous. By round 2, he’s fading fast. Meanwhile, Franco stays sharp and fresh as the fight goes on. He wins because conditioning lets him use his strength and skill longer.
Brutus vs. Franco is the ideal example of why conditioning matters. And why so many strong guys get humbled fast. This just doesn’t happen in boxing. In every sport, conditioning wins the 4th quarter.
The Myth About Conditioning
Some guys say conditioning kills gains. What they really mean is, “I don’t want my lack of conditioning to get exposed by the truth.”
Yes, overdoing anything will burn you out. But 2 or 3 short, hard conditioning sessions a week will keep your size, make you leaner, and help you move like an athlete. Sprinters have the most envied physiques in sports. They are lean, powerful, and muscular. They sprint often and lift heavy. They’re not missing muscle.
3 Types Of Conditioning That Work
I’ve been winded in pickup basketball and smoked in track practice. The summer before my freshman year at East Stroudsburg, I did zero conditioning. I showed up thinking I could hang. Instead, I got torched in practice and humiliated at meets. I was exposed like an influencer claiming she’s natural but rocking a BBL.
To get into great shape, you’ve got to put in the work. Three of the hardest and most effective methods are:
1) Sprinting
Sprinting is the ultimate exercise. No machine matches it. And sprinting comes in many forms.
Want top-end speed? Do 30-meter flys.
Need speed endurance? 150-meter sprints are your friend.
Want the ultimate challenge? Run hill sprints that make you question why you even work out.
Sprint 1 to 3x a week. Skip the cardio machines and you’ll be golden like Ric Flair’s hair in his prime.
2) Bodyweight Conditioning
No equipment? No excuse.
Push-ups, burpees, squats, and climbers require nothing but effort. For a legs-only bodyweight session, try squats, reverse lunges, dynamic squats, and lunge jumps for one to five rounds. Try to do 10-20 reps for each move. At some point during the workout your legs will be rubbery like overcooked cod.
3) Weighted Conditioning
Adding load changes everything.
You think burpees are tough? Weighted burpees are brutal. Kettlebell swings, barbell complexes, and Prowler sled pushes all challenge your strength and conditioning. They’re short, brutal, and effective.
The Last Rep
A great physique speaks volumes, but the volume drops if you can’t perform. Strength without conditioning is a paper crown. Build both, and you’ll be in a league very few can touch.
If you’re ready to stop hiding behind cardio machines and start moving like an athlete, my 21-Day Fit program is where you get started.
I’ll holla at you next time,
The People’s Trainer & Barber
Fitman x Fademan
