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Bouncer Weight Training

As a bouncer, you experience a world that most people cannot imagine. You spend your nights and weekends in smoky bars quietly and politely observing bar patrons purposefully filling their bodies with alcohol as a means to impair their own judgment and find opportunities with the fairer sex. You also have to break up fights, guard the door and sometimes restrain people so they don’t hurt themselves or others. It’s a job that can turn from boring to deadly at your fingertips. It is the responsibility of the bouncer himself to train intelligently and responsibly to ensure that he can do the best job 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’re big enough, your mere presence alone will be enough to prevent most confrontations. However, there will be times when actual force is required 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

There’s nothing worse than passing out while wrestling an angry, 300 pound drunk bartender on the concrete floor. Brief 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 exercise at the end of each workout. You don’t need to worry about using a high level of intensity – just walking 3 miles per hour at a 2% incline is more than sufficient. In addition to building your lung capacity to help in stressful situations, you will also improve your own cardiovascular fitness and general health levels.

Correct training

Safety is always a matter 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 session on proper take down and restraint methods to ensure rowdy bar patrons are subdued quickly without causing the person to suffer serious physical harm. If your bar gets sued, you lose money and will likely be the first man fired. Enroll in a self-defense course with an emphasis on safe and secure takedowns that will protect both you and the drunken bar patron.

The old rule of jumping is, “if there’s no match for three weeks – start one!” and it is true that many in the field will instigate confrontations to present management with 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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