We all know that being a bouncer can be a very physical job at times. If you are working a crowded club or bar you will obviously need to break up fights, restrain drunk violent individuals and above all, work the door with a presence that speaks, ‘don’t f&*k with me’.
To be physically fit enough for the normal requirements of being a door supervisor involves means being both strong and fit on a cardiovascular level.
Here are some tips on the best kind of work outs you can be doing when you are at the gym.
As we have mentioned above, having a large physical presence is going to make you more formidable when working as a bouncer, and clearly make you more effective at preventing any trouble.
However, although being a large bouncer will help put most people off from causing problems, there will obviously be times when your strength will be required to subdue individuals and take control of a given situation.
This means that you will want functional strength, (it is no good building yourself up so large that in an actual confrontation, you move awkwardly and inefficiently).
To do this we recommend that door supervisors should look to a lifting regime that consists of heavy compound movements. You could even throw in a few Olympic movements for good measure.
Low reps are the order of the day – Look for a repetition range between 5 to 10 with a weight total close to the maximum you can safely cope with in line with your condition.
Remember you should always warm down after training. You’re no good to anyone if you sustain an injury from going to hard with the weights.
If you find that you have over done your training, utilizing a cold therapy machine could be a good option to getting you back to full fitness once again.
As far as nutrition goes – getting onto the protein shakes is definitely advised. You are going to need your protein. The important issue is to eat enough. Bulking up is difficult if you are not taking in enough fuel.
Handy Links for Door Supervisor Weight Training
Cardiovascular training is also important for any door supervisor going to the gym.
You do not want to find yourself short of breath and unable to function properly, while trying to grapple a 350 pound drunken lunatic to the floor one evening.
You maybe big and strong, however if the lungs are not up to the job and you feel yourself going dizzy from brief intense exercise, (most scenarios where a bouncer is called upon to be physical are brief and intense), you are not doing the right kind of training. In short you need to be doing more cardiovascular work.
Fortunately, it doesn’t take too much to reach a better fitness level.
By completing 20 to 30 minutes of cardiovascular training at the conclusion of each workout, will certainly help the blood flow and lung capacity.
This need not be a simply walking 3 miles per hour at a 2% incline grade is more than adequate. In addition to building up your lung capacity to help in stressful situations, you will also be improving your own cardiovascular fitness and overall health levels.
Handy Links – Cardiovascular Workouts
- 35 Cardiovascular Workouts from the Greatist.com
- Cardio Workouts from BodyBuilder.com
- Alternative Cardio exercises from Mens Health Magazine
Door Supervisor Physical Skills Training
Although the standard door supervisor training will obviously show techniques on how to physically subdue a patron that is causing issue, there is always room for further training.
There are many training courses available (although not necessarily SIA endorsed) that will you give the skills of proper take-down and restraint methods that can certainly be applied by any working bouncer.
If you further your training in this area, always remember the concept of ‘reasonable force’. Make sure that the course you enroll prioritizes self-defense skills. Safety first should be your mantra – the emphasis should be on safe and secure take-downs aimed at protecting you, the patron and other bystanders.
By looking after your strength, fitness and overall training you will certainly be a better door supervisor. And being better at your job will mean safer doors, and a happier working environment for both you and your colleagues. You don’t want to be the one letting the team down by being out of shape…