Underused Strength Techniques For Fighters

If you want to be a great fighter, you have to train for endurance.

But you also need a high power-to-weight ratio, strength - and sheer, raw power.

To get all this, it’s really important that you double down on your strength techniques. In this article, we’re gonna take a look at 3 of the most underused (and undervalued) strength techniques for fighters.

 

Contrast Training

Source: Poliquin Group

Contrast training is a great way to generate as much power as possible. The idea is that the more heavy loads you take on before a fight, the more your central nervous system is stimulated.

And when your central nervous system is highly stimulated, you’ve got more motor unit recruitment and force than ever.

In short, you will maximise your explosive power. Pretty sweet.

Moreover, contrast training will not only prep you for fighting, it can also improve your condition for ski jumping, high jumping and even sprinting.

Here’s an example of a simple contrast training programme:

A1: Barbell Box Squats: 6 sets of 3/1 80% 1RM

A2: Box Jumps: 6 sets of 3-5 jumps

If you do this right and consistently, your power output will go into the stratosphere.

Cluster Sets

Cluster sets come with built-in rest periods (awesomeeeee). The reason for this is so that you can manipulate volume and intensity. You’ll still push your reps but not too high, and you’ll also have the tools you need to create high volume training.

So basically what you’d do is perform a few low rep/high weight movements, and then take a breather. This is in contrast to the traditional way of doing straight sets.

For cluster sets to work, you need to pick a weight that is 90% of your 1RM. Then, you’d do 5 singles followed by 15 second breaks. It’s taxing - but worth it.

Here’s a program for you:

A1: 1 rep @ 90% 1RM. Take a breather for 15 seconds

A2: 1 rep, take a 15 second breather

A3: 1 rep, take a 15 second breather

A4: 1 rep, take a 15 second breather

A5: 1 rep, take a 3 minute break

Tempo Training

Source: Builtlean.com

Going through a mass gain phase right now? Then you need to add tempo training to your repertoire.

Tempo training is a great way to build more muscle mass. It will cause both muscle damage and muscle fatigue, but this is a good thing as it will boost growth hormone and testosterone levels.

That’s a good thing because it will boost your muscle size. Boom.

Here are 3 rounds of 12-15 reps for you:

A1. Double Kettlebell Squat – 3-4 rounds x 12-15 reps

A2. Double Kettlebell Bent-over Row – 3-4 rounds x 12-15 reps

B1: Kettlebell Pull Up – 3-4 rounds x 12-15 reps

B2: Double Kettlebel Overhead Press – 3-4 rounds x 12-15 reps

C1: Kettlebell Tricep Extension – 3-4 rounds x 12-15 reps

C2: Kettlebell Hammer Curl – 3-4 rounds x 12-15 reps

 

Conclusion

Essentially, if you want to be the best fighter you can be, you need to be prepared to do the things you probably haven’t considered - and which others probably haven’t considered, too.

Implement these 3 underused strength techniques in order to stay one step ahead and unleash the real beast in you.