TLDR;
This video provides eight exercises designed to improve fight-based training, focusing on strength, power, and endurance. It emphasizes the importance of grip strength, rotational power, unilateral strength, and sustained power for fighters. The exercises include rope climbs with weight, rotational punches with dumbbells and resistance bands, offset single-leg squats, and specific cardiac work on a bike or through hill sprints. The video also highlights the Garage Strength contrast method, which pairs absolute strength exercises with reflexive movements to enhance power output and conditioning.
- Rope climbs with weight improve grip, core, and upper body strength and endurance.
- Rotational exercises with dumbbells and resistance bands enhance trunk control and hip coordination for powerful punches.
- Unilateral training with offset single-leg squats and resistance bands addresses imbalances and improves dynamic trunk control.
- Interval training on a bike or through hill sprints builds sustained power and recovery for intense fight scenarios.
Rope Climb with Weight [0:52]
The 2-inch rope climb with added weight is presented as a comprehensive exercise to improve grip strength, shoulder strength, upper back, core endurance, and overall power output. This exercise engages the abs, lats, biceps, and shoulders, mimicking the compressed body position required in fighting. To maximize its benefits, perform 3 minutes of rope climbs, starting with weight and then dropping the weight to complete additional climbs within the same time frame. This approach trains trunk control, grip, and core strength over a sustained period, mirroring the duration of wrestling periods or MMA rounds.
Decline Bench Rotational Punches [3:24]
This segment introduces two variations of rotational punches performed on a decline bench to enhance rotational strength and hip coordination. The first variation involves a simple drop rotation into a punch with a dumbbell, which helps in absorbing and generating force during counter-attacks. The second variation uses a power elastic band to maintain a high guard position while rotating and punching, further engaging the core and hips. Following these strength movements with a reflexive movement, such as med ball throws, amplifies knockout power by training the trunk and hips.
Offset Single Leg Squat [7:58]
The offset single-leg squat is recommended to enhance ab and hip strength, crucial for generating power from the ground up. Fighters should aim to use a 40-50 lb dumbbell while maintaining trunk control and proper form. After completing the squats, a reflexive movement is incorporated using a power elastic band draped over a single-leg roller, simulating defensive positions and quick punches. This combination of absolute strength and reflexive training, known as the Garage Strength contrast method, is designed to improve dynamic trunk control and power output.
Sustained Power Training [10:38]
This section focuses on building sustained power through specific cardiac work. It suggests incorporating long, slow-distance runs once or twice a week, alongside interval training on a bike. The recommended interval workout involves 20 seconds at 90 RPMs, followed by a transition to power elastic band work, such as Greco throws. This cycle is repeated with a 30-second rest period, aiming to maximize the number of rounds completed within 5-10 minutes. This approach improves both situational strength and recovery during fights.