Most martial arts spend their training time either in the ring, in front of a punching bag, or building physical endurance through repetitive cardiovascular workouts. The focus, regardless of the arts or disciplines in question, tends to be speed and explosive power. With minimal time to react and one continuous threat of being hit, it’s essential for martial artists to train for explosive reactions.

But beyond reaction training, is it possible to work a rowing machine into a martial artist’s training schedule? Most would suggest against it, claiming that the motion involved is too constant, lacking the dynamics and explosive power that fighters require. But Hawaiian MMA fighter BJ Penn is one of several fighters proving the skeptics wrong by employing a rowing machine into his workout.

Rowing machine manufacturer Concept2 sponsored Penn after hearing about his extensive usage of their equipment. While rowing machines are used by hundreds of other major sporting stars, it’s rare to see them used in a high-intensity combat sport. Most athletes use rowing machines to develop an impressive level of all-round strength, while few benefit in terms of explosive power.

It’s another demonstration of rowing’s versatility as a form of cardiovascular exercise. If you’re tired of spending hours on the treadmill with no results to show for it, consider making the same decision as some of the MMA world’s biggest stars and start training using a rowing machine.