Forging the Foundation: Resistance Training Basics for the Modern Warrior
By Jax — Train like a fighter. Think like a monk. Hit the heavy bag when life hits you. ·
The Iron Mirror
I grew up in a place where you either learned to carry weight or you got crushed by it. Back then, it wasn't about aesthetics or hitting a PR for the 'Gram. It was about survival. My brothers and I, we learned early that if you want to hold your ground when life swings for your head, you need a chassis that can take the impact.
I’ve spent the last eight years in the gym—both as a student and a coach—and I keep seeing the same mistake. People treat resistance training like it’s a chore or a puzzle to be solved with fancy gadgets. They’re missing the point. Resistance training isn't just about moving iron; it’s a dialogue with your own limitations. It is the alchemy of turning struggle into strength. When you pick up a dumbbell or step under a barbell, you aren’t just building muscle. You’re building the capacity to endure.
The Philosophy of the Load
Before you even touch a rack, you have to shift your mindset. If you go into a session looking for an exit, you’ve already lost.
In Muay Thai, we talk about 'the clinch.' It’s uncomfortable, it’s sweaty, and it’s exhausting. Resistance training is the same. You have to learn to find peace in the middle of the burn. That’s the monk side of this equation. When your muscles are screaming for you to rack the weight, that’s when the real work begins. That’s when the transformation happens—not in the comfort, but in the friction. If you want to train like a fighter, you stop viewing the load as an enemy. It’s your teacher. It’s showing you exactly where you’re weak so you can fix it.
The Three Pillars of Movement
I don’t care what the latest fitness influencer is peddling; the fundamentals haven't changed since the Greeks. If you want a functional, durable frame, you need to master three movement patterns. Everything else is just accessory work.
1. The Hinge and Squat (The Foundation)
If you can’t move your own body weight through space, adding iron is just asking for a trip to the physical therapist. Start with bodyweight squats and hip hinges. Focus on the depth and the control. Once you can hit a perfect, deep air squat without your heels lifting or your back rounding, then—and only then—do you grab a kettlebell. You’re building the floor you stand on.
2. The Push and Pull (The Strike and the Guard)
A fighter is nothing without their reach and their ability to draw back. You need a mix of vertical and horizontal pushing (think overhead press and bench press) and pulling (rows and pull-ups). If you only push, you’ll end up with rounded shoulders and a wrecked posture. You need to balance the front with the back. Think of your pull as your guard—it’s what keeps you stable and ready to return fire.
3. The Carry (The Grit Factor)
This is my favorite. Farmer’s carries. Pick up something heavy in each hand and walk. It sounds simple, but it’s the ultimate test of your core, your grip, and your heart rate. It simulates the fatigue of the final round. If you aren’t doing carries, your training is incomplete.
Designing Your Protocol
Don’t overcomplicate it. You don’t need a three-hour session. If you’re giving me 100% intensity, you should be done in 60 minutes, tops.
The Warm-up: Spend 10 minutes getting mobile. If you’re stiff, you’re fragile. Use my kinetic chain mobility routine to prime your joints.
The Main Event: Choose one primary movement (Squat, Deadlift, or Press) and perform 3–5 sets of 5–8 reps. Keep the weight challenging but leave two reps in the tank. We are training for longevity, not ego.
The Accessory Work: Add 2–3 movements that support your primary lift. If you’re squatting, do some lunges. If you’re pressing, add some face pulls. This is where you iron out the imbalances.
The Finisher: This is where the 'fighter' comes out. Do a 5-minute AMRAP (As Many Reps As Possible) of something simple—kettlebell swings, burpees, or heavy bag intervals. This is for your mental fortitude.
Discipline is the Only Shortcut
People ask me, 'Jax, how do I get faster results?' I tell them the same thing every time: show up. The magic isn't in the program, it’s in the consistency. It’s showing up on the days you don’t want to, when it’s raining in San Diego and the couch is calling your name.
When life hits you—and it will—you want to know that you’ve been forged in the hard stuff. You want to know that your foundation is solid. That’s why we train. That’s why we lift. We build the vessel so the spirit has somewhere strong to reside.
Keep your head up, keep your hands high, and keep grinding.
I want to hear about your progress—what’s the one lift that always humbles you? Drop a comment below or hit me up on the socials. Let’s talk shop.