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FOR FIGHTER'S... YOUR BODY IS BOTH THE SWORD AND THE SHIELD
Introducing: Armour building
The final pillar of the resilience code.
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​What Is Armour Building?

Armour building is the act of enhancing the resilience, strength, and resilience of smaller groups.
Bodybuild your neck, traps, and shoulders.
Condition your legs for high impact.
Your muscles are your armour - they let you take a hit and stiffen up to deliver powerful strikes

4 Areas you must armour build

1️⃣ The Neck

The neck is your first line of defense against clinches, strikes, and whiplash. A strong neck helps:

• Absorb impact during headshots.
• Maintain posture during clinches.
• Minimize whiplash effects.

How to Train It:​
Neck flexion, extension, and lateral movement exercises.

• 1–2 sets x 12–15 reps
• 1–2x per week.

2️⃣ Shoulders

Your shoulders endure constant stress from punching and clinching. These areas are particularly vulnerable to:

• Rotator cuff related pain
• Tendon issues
• Dislocations.

How to Train Them:​
Focus on pulling strength and hypertrophy for traps and delts.

• 2–3 sets x 5–15 reps
• 1–3x per week.

3️⃣ Wrists and Hands

Your wrists and hands are the first point of impact in striking. Without robust training, they’re prone to:

• Sprains.
• Ligament tears.
• Fractures.

How to Train Them:​
Incorporate wrist curls, grip squeezes, and isometric holds.

• 1–2 sets x 10–30 reps
• To failure, 1–2x per week.

4️⃣ Lower Limbs

From pivots to blitzing footwork, your knees, ankles, and feet handle constant strain. Injuries like ankle sprains, ACL tears, and Achilles issues are common.

How to Train Them:

• Compound lifts: Build strength in glutes, quads, and hamstrings.
• Calf isolations and isometrics: Build ankle and foot resilience.
• 1–3 sets x 8–15 reps, 1–2x per week.

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