The Bottom Line:
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- In this video, I share nine bodyweight exercises that can help combat athletes become savage fighters by increasing their impulse, speed, strength, and endurance.
- The first two exercises, the switch grip pull-up and monkey bar pull-up, target the lats, biceps, and forearms to improve grip strength, impulse, and endurance.
- Explosive push-ups on boxes and using a PVC pipe are great for developing pushing power, shoulder and trunk stability, and the ability to apply force quickly.
- For the lower body, I recommend full range of motion jump squats, unilateral jump lunges, and depth drops with unilateral bounds to enhance impulse, speed, and overall leg strength.
- By incorporating these bodyweight exercises into their training, combat athletes can become more explosive, powerful, and resilient in their sport-specific movements and positions.
Switch Grip Pull-Ups: Mastering Strength and Impulse
Mastering the Switch Grip Pull-Up
The switch grip pull-up is a challenging variation that targets your lats, biceps, and forearms while also improving your grip strength and impulse. To perform this exercise, start by doing a regular pull-up. As you lower yourself down, switch your grip from overhand to underhand, then perform a chin-up. Repeat this process, alternating between pull-ups and chin-ups with each rep. Aim for 4-5 reps on each side.
This movement is particularly beneficial for combat athletes, as it simulates the grip changes required when grappling, clinching, or seeking wrist control. By improving your forearm impulse through switch grip pull-ups, you’ll be better equipped to apply force quickly and effectively during these crucial moments in a fight.
Developing Endurance with Monkey Bar Pull-Ups
To further challenge your grip, lats, and biceps while adding an endurance component, try monkey bar pull-ups. This exercise can be performed on a playground or using a set of monkey bars. Begin by performing a pull-up on the first bar, then move laterally to the next bar, performing another pull-up. Continue this pattern, moving back and forth along the monkey bars.
For an added challenge, hold the top position of each pull-up, engaging your core for improved trunk control. To simulate the demands of a fight, perform this exercise for a set time, such as 5 minutes, aiming to complete as many reps as possible. This will help develop the muscular endurance needed to maintain your strength and impulse throughout an entire fight.
Incorporating Switch Grip Pull-Ups into Your Training
To maximize the benefits of switch grip pull-ups and monkey bar pull-ups, incorporate them into your training routine alongside other bodyweight exercises. For example, perform a set of monkey bar pull-ups, moving over one bar and back for 8 reps. Rest for a minute, then perform switch grip pull-ups, alternating between overhand and underhand grip every 4-5 seconds.
As you progress, increase the duration of your sets to match the length of a typical fight round, such as 5 minutes. This will help you develop the specific strength, impulse, and endurance needed to excel in your chosen combat sport. Remember to focus on maintaining proper form and engaging your core throughout each movement to ensure maximum benefit and minimize the risk of injury.
Monkey Bar Pull-Ups: Endurance and Grip Strength
Mastering the Monkey Bar Pull-Up
The monkey bar pull-up is a challenging exercise that targets your grip strength, lats, biceps, and overall upper body endurance. To perform this exercise, head to a playground or find a set of monkey bars. Start by jumping up and grabbing the first bar with both hands. Perform a pull-up, then swing your body forward and reach for the next bar. Continue this pattern, alternating between pull-ups and swinging from bar to bar.
As you progress through the monkey bars, focus on maintaining a strong grip and engaging your core to stabilize your body. When you reach the end of the bars, turn around and make your way back to the starting point. This adds an extra element of endurance to the exercise.
Variations and Progressions
To make the monkey bar pull-up more challenging, try incorporating neutral grip pull-ups at each bar. When you reach a bar, perform a neutral grip pull-up before moving on to the next one. This variation will further engage your biceps and forearms.
Another way to progress the exercise is by adding pauses at the top of each pull-up. Hold the top position for a few seconds before swinging to the next bar. This isometric hold will increase the time under tension and help develop static strength in your upper body.
Incorporating Monkey Bar Pull-Ups into Your Training
Monkey bar pull-ups can be incorporated into your training routine in various ways. You can perform them as part of a circuit, combining them with other bodyweight exercises like push-ups and squats. Alternatively, you can dedicate a specific portion of your workout to monkey bar pull-ups, aiming to complete a certain number of rounds or setting a time limit.
For example, if you’re training for a UFC fight with 5-minute rounds, you can structure your monkey bar pull-up workout accordingly. Perform as many rounds as possible within that 5-minute timeframe, rest for a minute, and then repeat for the desired number of rounds. This will help build the specific endurance needed for your sport.
By regularly incorporating monkey bar pull-ups into your training, you’ll develop a strong grip, powerful lats and biceps, and the endurance necessary to excel in combat sports. Remember to listen to your body and gradually increase the difficulty as you become more proficient with the exercise.
Explosive Push-Ups: Developing Knockout Power
Mastering the Explosive Push-Up Technique
Explosive push-ups are a fundamental exercise for developing knockout power in combat sports. To perform this exercise effectively, focus on exploding with massive intent, as if you were throwing a powerful punch. Begin in a standard push-up position, with your hands slightly wider than shoulder-width apart. Lower your body towards the ground, maintaining a straight line from head to heels. As you descend, keep your elbows tucked close to your body. Once your chest nearly touches the ground, explosively push yourself back up to the starting position, generating as much force as possible.
Variations to Enhance Strength and Power
To further challenge yourself and target specific aspects of your pushing strength, try incorporating variations into your explosive push-up routine. One effective variation is the pause push-up, where you hold the bottom position for a brief moment before exploding upwards. This pause helps to eliminate any momentum and forces you to generate power from a dead stop. Another variation is the elevated push-up, where you place your hands on raised surfaces such as boxes or benches. This increases the range of motion and places greater emphasis on your chest and shoulder muscles.
Integrating Explosive Push-Ups into Your Training
To maximize the benefits of explosive push-ups for your fighting performance, integrate them into your regular training routine. Aim to perform 3-5 sets of 5-8 repetitions, focusing on quality over quantity. Rest for 60-90 seconds between sets to allow for adequate recovery. As you progress, gradually increase the number of repetitions or sets to continue challenging your muscles. Combine explosive push-ups with other upper body exercises like pull-ups and dips to develop a well-rounded physique. Remember, the key to unlocking knockout power lies in the intent and explosiveness you bring to each repetition.
Squat Jumps and Lunge Jumps: Lower Body Speed and Power
Developing Lower Body Explosiveness
Squat jumps and lunge jumps are excellent bodyweight exercises for developing lower body speed, power, and explosiveness. These exercises target the major muscle groups in the legs, including the quadriceps, hamstrings, glutes, and calves. By performing these exercises with maximum effort and intent, you can improve your ability to generate force quickly, which is crucial for delivering powerful strikes, taking down opponents, and reacting swiftly in combat situations.
When performing squat jumps, focus on executing a full range of motion squat followed by an explosive jump. Aim to jump as high as possible while tucking your knees towards your chest at the peak of the jump. Perform these squat jumps in sets of 4-5 repetitions, aiming for 5 sets in total. This exercise can be done as part of your pre-training warm-up or as a standalone workout to develop lower body impulse.
Unilateral Lunge Jumps for Sport-Specific Power
Lunge jumps, particularly unilateral variations, are highly effective for developing sport-specific power and addressing potential imbalances between your left and right sides. In combat sports like wrestling, boxing, and Muay Thai, you often find yourself in unilateral positions, such as when throwing a punch or defending a takedown. By incorporating unilateral lunge jumps into your training, you can enhance your ability to generate force from these positions.
To perform unilateral lunge jumps, start in a split stance position with one leg forward and the other back. Lower yourself into a lunge position, then explode upwards, switching your leg positions in mid-air and landing with the opposite leg forward. Focus on generating maximum power and height with each jump. Perform these lunge jumps for 3-4 sets of 6-8 repetitions per leg, paying attention to any differences in power or speed between your left and right sides.
Combining Unilateral and Bilateral Exercises for Optimal Results
To maximize the benefits of your lower body training, consider combining unilateral exercises like lunge jumps with bilateral exercises like depth drops and broad jumps. Depth drops involve stepping off a raised platform, landing with both feet, and immediately exploding upwards into a vertical jump. This exercise helps develop reactive strength and teaches your body to quickly absorb and redirect force.
Broad jumps, on the other hand, focus on horizontal power development. By bounding forward and landing on both feet, you can improve your ability to generate explosive power in a forward direction, which is crucial for takedowns and closing the distance on an opponent.
By incorporating a variety of unilateral and bilateral exercises into your training routine, you can develop well-rounded lower body speed, power, and explosiveness that will translate directly to improved performance in the ring or on the mat.
Unilateral to Bilateral Jumps: Identifying and Correcting Weaknesses
Identifying Weaknesses in Unilateral to Bilateral Jumps
When performing unilateral to bilateral jumps, it’s crucial to pay attention to any discrepancies between your left and right sides. If you notice that one side is slower or weaker than the other, it’s an indication of an imbalance that needs to be addressed. For instance, if your right leg is slower when it’s positioned back during the jump lunge, you can focus on working that specific side to even out your performance.
Correcting Imbalances and Boosting Performance
To correct any identified weaknesses, incorporate targeted exercises that challenge the weaker side. This can involve performing additional sets or reps on the weaker leg during unilateral exercises like single-leg squats or lunges. By consistently working on the lagging side, you’ll gradually iron out the imbalances, leading to improved overall strength and explosiveness.
Unilateral to bilateral jumps are particularly beneficial for combat athletes, such as wrestlers. By testing their vertical jump performance regularly, coaches can identify areas of weakness and implement specific training protocols to address them. Improving vertical jump height through exercises like depth drops with a pause and bounding onto a bilateral landing position can translate to better shot-taking abilities and increased success on the mat.
Progressively Challenging Your Jumps
As you become more proficient in unilateral to bilateral jumps, you can progressively increase the difficulty to continue challenging your body. This can involve adding height to your depth drops, increasing the distance of your bounds, or incorporating additional plyometric variations. By consistently pushing your limits and focusing on proper technique, you’ll develop the explosive power, speed, and endurance necessary to excel in your chosen combat sport.
