These circuits demonstrate an easy way to integrate both strength and power movements into a conditioning workout. Power and endurance are usually seen as being completely unrelated, however, good program design can help a fighter produce high levels of power for a longer period of time. Rather than having an extremely high max power output and a huge drop-off over time, fighters need to be able to maintain a high power output for longer, even if their max is slightly lower.
- Warmup (5 minutes
- Include jog, backpedal, shuffles, and stance drills
- Dynamic flexibility (Iron cross, scorpion, lunges, leg swings, etc.)
- Complete each circuit 3 times. Circuits consist of a heavy strength exercise followed immediately by a power exercise of the same movement. Work quickly between exercise 1 and 2, and quickly between 3 and 4.
- Circuit 1
- Bench Press - 6 reps
- Plyo Pushup - 6 reps
- Barbell Deadlifts - 6 reps
- Box Jumps - 6 reps
- Circuit 2
- Power Cleans - 6
- Med Ball Granny Toss - 6
- Dumbbell Push Press - 8
- Med Ball Shot-put - 4 each arm
- Circuit 3
- Barbell Front Squat - 6
- Russian Hops - 6
- Pulldowns or Rows - 8-12
- Med Ball Slams - 8-12
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