Introduction: Why do fighters need strength training?
Recommendation

Part 1: Principles of Strength Training

Let's create your own program
Questions to Ask Yourself to Build Your Training Program

Techniques for improving strength and agility
Things to Consider When Training Muscles for Fighting
The three main types of strength used in martial arts
The Secret of a Destructive Strike
Breathing techniques during strength training
Perform strength training appropriate for martial arts

Techniques for improving conditioning and endurance
Strength and Conditioning: The Opposite Properties of Muscle
Three principles for developing strength and endurance simultaneously
Creating a Circuit Program to Improve Conditioning

Techniques for Improving Flexibility
Flexibility and Stiffness: Two Characteristics of Muscles
When you need to stretch
How to Stretch

Techniques for Improving Flexibility
Warm up
Clean-up exercise
Massage with a foam roller
Muscle imbalances that lead to injury
Cross-training to aid injury recovery
How to Take Supplements to Aid Recovery

Part 2 For Fighters
strength training

Neck, trapezius, jaw
[Neck Exercise]
Neck Flexion
Neck extension
Lateral neck flexion
Strengthening the jaw
Protect your neck with the massive trapezius muscle
Shrug

abdominal wall
[Abdominal wall exercise]
Sit-ups
Standing Cable Crunch
Twist Crunch
Leg rotations performed on a pull-up bar
Plank

Punches and elbow strikes
[Exercise to Increase Destructive Power]
Narrow grip bench press
Punches and elbow strikes using elastic bands and pulleys
Medicine ball throw
forearm
Forearm exercises
List Extension
List Curl
Strengthen your stance
Partial rep squats
Standing Calf Raises

Kicks and knee strikes
[The Paradox of the Psoas Muscle]
Exercises to improve muscle strength
Standing leg lift
Leg lifts performed on a pull-up bar
Ground knee kick

Grabbing, pulling, and pushing exercises
[Abdominal wall exercise]
pull-ups
Power Triceps Pushdowns
Hanging from a pull-up bar
hammer curl

Choke and counterattack
[Exercise to improve endurance]
Hanging on a strap
Isometric Adduction
Leg press using full range of motion
Seated squat
Lying leg curl
Reverse Calf Raise
Bridge

Lifting and throwing
[Lifting and Throwing Exercises]
Conventional deadlift
Straight-leg deadlift
Dumbbell Clean
Low

Part 3 Training Program

Strength Building Program for Beginners
Get used to strength training
Increase your exercise volume
Advanced Program

A program specialized in martial arts
Basic specialized program
Specialized program for intermediate learners
Specialized program for advanced users

Segmented programs
boxing program
Kick Program
Ground Fighting Program
Close combat program

Conditioning Circuit
Beginner's Circuit
Intermediate circuit
Advanced circuit

Subdivided circuit
boxing circuit
Kick Circuit
Ground Fighting Circuit
Close Combat Circuit

Circuits you can do at home
Circuit for neck protection
Circuit for strengthening the abdominal wall

Circuit for injury prevention
Preventing Shoulder Pain
Preventing Back Pain
Preventing Neck Pain
Preventing Pelvic Pain
Preventing Knee Pain and Hamstring Tear

It strengthens the impact, increases endurance and toughness, and increases the range of motion to prevent injuries.
120 exercises and 20 training programs specifically designed for martial artists
Mixed Martial Arts (MMA), the toughest sport of our time, fulfills the primal human desire to become stronger.
Fighters undergo tremendous amounts of training and go through grueling weight loss just for a 15-minute match.
Strength training is now so essential that it is indispensable for mixed martial artists.
Strength training can help you hit harder, build endurance and toughness, and increase your range of motion for movements like kicking.
Strength training creates an armor that can withstand the blows of an opponent.


There are separate muscle training methods for martial artists.
Training for mixed martial arts is different from regular exercise and requires a tremendous amount of physical strength.
While general exercise is simply about reducing body fat and increasing muscle mass to make the body look better, training for mixed martial arts requires actual muscle training for combat sports.
It is often thought that if you build strength through strength training at the gym, your performance in the ring will also improve.
This may be true for beginners, but it is different for experienced players.
To achieve more noticeable results, you should focus on the physical abilities required for combat sports.
Popular strength training exercises often don't fit well with combat sports.
Therefore, it is important to consider the characteristics of the martial arts and understand the types of muscle strength primarily used in martial arts, including which parts of the body are used during the match, the types of muscle contractions that occur during the match, the speed of movement, and the direction of movement and force.
When designing a training program, you should also arrange the exercises that improve each muscle strength in order according to these priorities.