Rocky Lies to You: The Dangerous Trap of Training Combat Sports Like in the Movies
"If you want to train like Rocky Balboa, forget about martial arts." That's how Ignacio González, better known on social media as 'ignapro.fight,' is blunt when asked about Rocky's famous training scenes. For him, the films that won so many hearts also instilled a flawed, even dangerous, mentality in the generations of fighters that came after him. Despite his young age, Ignacio's words come from experience.
At 21, he's already working as a physical trainer after training with a higher technical degree in physical conditioning, a master's degree in personal training, and recent certification from the UFC Performance Institute . But all this experience is geared toward one goal: physical preparation adapted to contact sports. He's been designing programs for professional and amateur fighters, like Omar Morabet, for several years, adapting each exercise to the real needs of their sport, far from the clichés of cinema.
For decades, the so-called seventh art, as well as "old-school" trainers, have shaped the imaginations of those who dream of stepping into the ring or the octagon. Iconic images of Sylvester Stallone running through Philadelphia, drinking raw eggs first thing in the morning, and boxing bareback have been etched in the minds of thousands, even millions, given the success of these productions. "The punches to the abdomen may make some sense," Ignacio concedes, "but the rest... If you want to train like Rocky Balboa, you'll never dedicate yourself to martial arts ."
The problem isn't just that these practices are ineffective, but that they can be directly harmful to the athlete. "You'll never see an Ilia Topuria hitting a heavy bag without gloves because he knows he can break his wrist. Cracking your knuckles or shins, training until you throw up, or running for hours on end... that doesn't get you any closer to your goals," he asserts. He explains that movies sold a mentality of " I'm better than anyone because I've broken my knuckles ," but the reality is different: those who go far do so by training with their mind. It's also important to note that many of these practices don't come only from movies, but from bygone eras when there wasn't as much knowledge about training. Mike Tyson himself , under the legendary Cus D'Amato, also indulged in the sins of, for example, running long distances.
Ignacio has seen the consequences of these myths firsthand. Fighters come to him who, before signing him, have followed improvised programs based on outdated methods or bodybuilding workouts—another major mistake. “They go to the gym, the instructor, with little training in martial arts, tells them to train to muscle failure, they hit all the groups in a single session, and the next day they're exhausted for sparring. That has no benefits for athletic performance.”
Rocky Balboa in the third installment of the saga
Neil Leifer
One of the biggest mistakes, he says, is confusing combat sports with other disciplines. Fighters often train as if they were bodybuilders. There, the goal isn't to improve athletic performance, but rather to reach muscle fatigue and improve aesthetics. " In contact sports, it's about being fast, explosive, and resilient . Here, the important thing is to work away from muscle failure, with ballistic and plyometric exercises, varied repetition ranges, high loads, but with the maximum speed possible." Another widespread myth is that of continuous cardio. "Many trainers tell you to run long distances at a constant pace every day. But combat sports are intermittent: bursts of high intensity and short rests. Preparing for that makes you more efficient and allows you to think about the fight."
Sports science is advancing, and anyone stuck in Rocky or Bruce Lee and the old school is missing the boat. Even so, you shouldn't spend a lot of money on the latest technology. "For example, Ilia has a team highly specialized in everything. But not everyone has that. We have to prioritize what's important. Before a physiotherapist or a sports ethics specialist, which is very advanced, there's physical preparation, good rest, and good nutrition. The end," Ignacio clarifies. He himself recalls Agustín Climent's reflection during Ilia Topuria's training camp against Josh Emmett : "You don't know how much time we've wasted doing saunas in all our clothes, training that's useless. If we had worked well from the beginning, Ilia might have been a champion at 24 instead of 27." It's not just the machinery that advances, but so does knowledge.
Another common mistake inspired by Rocky is thinking that the only important thing is being strong and taking hits. In fact, the damage the protagonist takes in the films without being knocked out is unrealistic in itself. For Ignacio, physical preparation is much more complex. "You have to work on all five abilities: strength , endurance, speed, coordination, and flexibility . If you fail in one, your opponent can overtake you." Mobility, for example, is key to preventing injuries and executing hits effectively. In his programs, he dedicates 10 to 20 minutes to mobility before weight training, and in some cases even establishes daily routines as soon as he gets up.
He also emphasizes paying attention to neglected muscle groups like the neck, which is essential for absorbing blows and avoiding knockouts; the lower back, which is key to avoiding injury; and the core, which transfers power from the legs to the fists or knees. Even visual training, with simple exercises like throwing and catching tennis balls, can make a difference.
Rocky after climbing the famous Philadelphia stairs
Frame from the film
Ignacio also debunks the idea that training more hours and more days is better. Less experienced athletes come in with the mentality of "seven days a week, three or four hours a day," when, in reality, that's a recipe for disaster. "You'll last fifteen minutes in the fight. By the second round, you're already out of breath... if you haven't been injured before." He recommends, for an amateur studying or working, about seven well-structured weekly sessions: four for technique and three for physical preparation. For more advanced athletes, training can be doubled in one day, but always leaving about six hours between sessions to avoid interference. In the off-season, he suggests prioritizing physical foundation, while when a fight approaches, technique and tactics take center stage.
Ignacio isn't the only one who has seen the damage done by the old school. " Rocky's methods are becoming very outdated ," he says. And while he acknowledges that not everyone can afford a full team, he encourages fighters to invest in professionals from the start. "Surround yourself with the best. If you don't have the resources now, do whatever it takes to get them, because it will save you disappointment, mistakes, and health costs. That does get you closer to your goals."
In the end, he asserts, cinema will continue to sell the idea that extreme sacrifice and pain are the way forward, but in reality, champions are those who know when to stop, how to recover, and what to train for. In his words: "Modern physical preparation isn't just about sweating more than anyone else; it's about knowing what to do and why to do it." Ignacio González is part of a generation seeking to leave behind the Rocky myths and build a more scientific and effective training culture. While the Philadelphia steps will continue to be a symbol of effort, in the gyms where true champions are forged, sweat is now accompanied by strategy, data, and a sense of purpose. Because, as Ignacio says, " training with your head is the only way to go far ."
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