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Bouncer Weight Training

As a bouncer, you are in a world that most people cannot imagine. You spend your nights and weekends in smoky bars, calmly and politely observing bar patrons who purposefully fill their bodies with alcohol as a means to influence their own judgment and find opportunities with the fairer sex. You also have to break up fights, guard the door, and sometimes restrain individuals so they don’t hurt themselves or others. It’s a job that can change from boring to deadly at the drop of a hat. It is the responsibility of the bouncer himself to train intelligently and responsibly to ensure that he can do the best possible. Here are some training tips you can use to ensure you are in the best possible strength, cardiovascular and skill positions for the tasks your job as a bouncer may entail.

Weight training

Being big and strong is the first way you will be an effective bouncer. If you are big enough, your mere presence alone will be enough to avoid most confrontations. However, there will be times when real force is needed to subdue people and control situations. Your lifting regimen should consist of the heavy compound movements of bench press, squats, deadlifts, rows, shoulder presses, skull crushers, and barbell biceps curls. Keep your repetition range in the 5 to 10 range to build functional strength.

Cardiovascular training

Nothing is worse than passing out while wrestling an angry, 300 pound drunk bar patron on the concrete floor. Short but intense confrontations can be a big drain on your body’s resources. For this reason, you should complete 20 to 30 minutes of cardiovascular training at the end of each workout. You don’t need to worry about using some great level of intensity – just running 3 miles per hour on a 2% incline is more than enough. In addition to building up your lung capacity to help in stressful situations, you will also improve your own cardiovascular fitness and overall health levels.

Proper Training

Safety is always one issue of being a bouncer that is never overlooked – when it comes to the bouncer himself. However, it is important that the bouncer also consider a quick 2 to 4 week training on proper takedown and restraint methods to ensure that rowdy bar patrons are quickly subdued, without the person sustaining serious physical harm. If your bar is sued, you lose money and will probably be the first man fired. Enroll in a self-defense course with an emphasis on safe and secure take-downs that will protect both you and the drunken bar patron.

The old rule of bouncing is, “if there’s no fight for three weeks – start one!” and it is true that many in the field will instigate confrontations in order to present to management a continuing need for their presence. Tactics like this aside – if you present a strong, fit and well-trained package, you will always have work in the entertainment industry.

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