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How to Build Strength, Power & Muscle for Fighting! (Sets, Reps, Loads & Rest)
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How should you structure your training week for strength, power and hypertrophy? Learn how to get stronger, improve power and build muscle for combat sports!
💾 Free Conditioning Basics:
🚀 8 Week Dumbbell Program:
🔥 8 Week Bodyweight Program:
Strength is the ability to produce maximum force against an external resistance. Research recommends loads of more than 60% of your 1-rep-max for meaningful strength gains. Training with heavier loads at lower volumes is superior to lifting lighter loads at higher volumes. However, lighter weights can be safer to lift whilst still contributing to strength gains, especially in beginners. As you approach your maximum strength potential, you will need to train closer to your 1RM to see further gains.
If you want to maximise strength as a fighter, perform 3-5 reps per set at 80-90 percent of your 1RM. Aim for 3-4 challenging sets per muscle group per week if you're just starting out. The sweet spot for most intermediate athletes lies between 4-6 sets weekly. Advanced athletes can push as high as 6-10 sets per week. However, higher volume is more likely to also stimulate muscle growth which can be relevant if you're concerned about gaining too much muscle for your weight class. Heavy strength training is fuelled in large part by the ATP-PC energy system, so rest for 3-5 minutes between sets.
Power is the ability to produce force quickly. It's the secret behind an explosive knockout or takedown. Velocity-based strength training and plyometric training are great ways to boost power for fighting.
Velocity-based strength training focuses on maximising the speed of lifting rather than just the load. For example, athletes and coaches measure the speed with which a barbell travels from point A to point B. Vary between 50-70% of your 1RM, depending on the movement. Aim for 3-4 weekly sets of 3-5 reps as a beginner. Intermediate and advanced athletes can perform 6-10 sets per week. The objective is to maintain a high speed throughout all repetitions. Rest as soon as the velocity drops significantly.
For plyometric training, beginners should aim for 40-50 plyometric ground contacts per joint and muscle groups per workout. These can be split across multiple exercises. Intermediates can hit between 50-100 reps. Advanced fighters can aim as high as 100-150 total ground contacts per session. However, it's crucial to understand that not all plyometric exercises are created equal. The intensity and impact of a depth jump, for example, will be significantly higher than a basic box jump. Adjust the number of reps and sets, so that your efforts remain explosive and your form doesn't deteriorate.
Plyometric and velocity-based training rely heavily on the ATP-PC energy system, so rest for at least 2-3 minutes between sets.
Muscle growth can be achieved across a broad range of loads and rep ranges. The total training volume and intensity seem to play a more crucial role for hypertrophy. Also a calorie surplus and a high protein intake are favourable. Hypertrophy can be achieved with as little as 3-6 sets per muscle group per week for beginners. For more experienced athletes, the hypertrophy sweet spot lies between 10-20 challenging weekly sets. This can be done with the traditional 8-12 reps at 60-80 percent of your 1RM but also higher reps at lighter loads. Some studies suggest a minimum hypertrophy threshold around 30% of your 1RM.
Your muscles don't need to fully recover before the next set if your goal is hypertrophy as long as it doesn't affect exercise form and safety. Workouts can include methods like supersets, trisets, clustersets or dropsets and rest periods can be short. This will be more suitable for advanced athletes and will result in more metabolic stress and consequent muscle soreness. Remember that more total volume is also more likely to cause muscle soreness. Keep this in mind if you don't want DOMS to take away from your technical training as a fighter. Also, remember that larger muscles require more oxygen. If hypertrophy training isn't balanced well with endurance training, you might fatigue faster.
0:00 Programming for Fighters
0:19 Strength Training
1:19 Power Development
2:34 Muscle Building
3:49 Peak Performance
💾 Free Conditioning Basics:
🚀 8 Week Dumbbell Program:
🔥 8 Week Bodyweight Program:
Strength is the ability to produce maximum force against an external resistance. Research recommends loads of more than 60% of your 1-rep-max for meaningful strength gains. Training with heavier loads at lower volumes is superior to lifting lighter loads at higher volumes. However, lighter weights can be safer to lift whilst still contributing to strength gains, especially in beginners. As you approach your maximum strength potential, you will need to train closer to your 1RM to see further gains.
If you want to maximise strength as a fighter, perform 3-5 reps per set at 80-90 percent of your 1RM. Aim for 3-4 challenging sets per muscle group per week if you're just starting out. The sweet spot for most intermediate athletes lies between 4-6 sets weekly. Advanced athletes can push as high as 6-10 sets per week. However, higher volume is more likely to also stimulate muscle growth which can be relevant if you're concerned about gaining too much muscle for your weight class. Heavy strength training is fuelled in large part by the ATP-PC energy system, so rest for 3-5 minutes between sets.
Power is the ability to produce force quickly. It's the secret behind an explosive knockout or takedown. Velocity-based strength training and plyometric training are great ways to boost power for fighting.
Velocity-based strength training focuses on maximising the speed of lifting rather than just the load. For example, athletes and coaches measure the speed with which a barbell travels from point A to point B. Vary between 50-70% of your 1RM, depending on the movement. Aim for 3-4 weekly sets of 3-5 reps as a beginner. Intermediate and advanced athletes can perform 6-10 sets per week. The objective is to maintain a high speed throughout all repetitions. Rest as soon as the velocity drops significantly.
For plyometric training, beginners should aim for 40-50 plyometric ground contacts per joint and muscle groups per workout. These can be split across multiple exercises. Intermediates can hit between 50-100 reps. Advanced fighters can aim as high as 100-150 total ground contacts per session. However, it's crucial to understand that not all plyometric exercises are created equal. The intensity and impact of a depth jump, for example, will be significantly higher than a basic box jump. Adjust the number of reps and sets, so that your efforts remain explosive and your form doesn't deteriorate.
Plyometric and velocity-based training rely heavily on the ATP-PC energy system, so rest for at least 2-3 minutes between sets.
Muscle growth can be achieved across a broad range of loads and rep ranges. The total training volume and intensity seem to play a more crucial role for hypertrophy. Also a calorie surplus and a high protein intake are favourable. Hypertrophy can be achieved with as little as 3-6 sets per muscle group per week for beginners. For more experienced athletes, the hypertrophy sweet spot lies between 10-20 challenging weekly sets. This can be done with the traditional 8-12 reps at 60-80 percent of your 1RM but also higher reps at lighter loads. Some studies suggest a minimum hypertrophy threshold around 30% of your 1RM.
Your muscles don't need to fully recover before the next set if your goal is hypertrophy as long as it doesn't affect exercise form and safety. Workouts can include methods like supersets, trisets, clustersets or dropsets and rest periods can be short. This will be more suitable for advanced athletes and will result in more metabolic stress and consequent muscle soreness. Remember that more total volume is also more likely to cause muscle soreness. Keep this in mind if you don't want DOMS to take away from your technical training as a fighter. Also, remember that larger muscles require more oxygen. If hypertrophy training isn't balanced well with endurance training, you might fatigue faster.
0:00 Programming for Fighters
0:19 Strength Training
1:19 Power Development
2:34 Muscle Building
3:49 Peak Performance
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How to Build Strength, Power & Muscle for Fighting! (Sets, Reps, Loads & Rest)
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