Fighter Dumbbell Workout for Explosive Wrestling & Knockout Power!

This Dumbbell workout will boost your strength, agility and power as a fighter! I'm currently finalising my upcoming "Combat-Ready 8 Week Dumbbell Program". This lower body workout might make it into the second training cycle of the final program.

We're starting off with this Dumbbell Hang Power Clean variation. Perform five explosive reps with maximal intent and power. You can see how I finish with triple extension through the ankles, knees and hips at the top.

Some people drop into a Partial Squat on the Hang Power Clean as they catch the weight in the front rack position. I catch the weight with my knees and hips extended. This variation has the best carry-over into the second exercise of this superset: the Broad Jump.

You can see the similarities in the movement patterns when we look at it side-by-side. Dropping down into the hip hinge, explosively extending the hips, triple extension through the ankles, knees and hips, driving into the ground as I throw up the arms.

You can perform three separate reps of the Broad Jump or three consecutive reps if the training space allows. Perform 4-6 supersets of this combo with 2-3 minutes of rest to fully recover the explosive ATP-PC energy system.

This workout should take you between 30-60 minutes depending on the amount sets and rest periods. Remember that more volume is more likely to cause muscle soreness. This could be an important consideration if you don't want DOMS to take away from your technical training as a fighter. Higher volume is also more likely to stimulate muscle growth which can be relevant if you're concerned about gaining too much muscle for your weight class. You might also want to stay on the lower end of the sets if you're a beginner since the exercise form is more likely to suffer as you get more fatigued.

The second component of this workout combines an explosive Front Squat with a Tuck Jump. Again, it's 4-6 supersets of five reps of the loaded exercise and three reps of the plyometric exercise. Stick to 2-3 minutes of rest between sets.

Performing a loaded exercise like the Hang Power Clean or Front Squat before a plyometric exercise like the Broad Jump or Tuck Jump activates the nervous system and primes your body to produce more force. This principle is also known as PAP or Post-Activation Potentiation. It can be achieved by lifting heavier weights more slowly or moving lighter to medium weights explosively before moving on into the plyometric exercise.

We finish with 4-6 rounds of a unilateral bodyweight combo. Start with five Plyometric Lunges per side followed by five Skater Jumps per side. This superset will improve your explosive vertical, horizontal and lateral leg drive which will benefit your power and agility in wrestling and your footwork and power in striking.

Remember, technique is crucial. While I'm only giving you a sneak peek here, the full program will include in-depth video tutorials for all exercises to ensure that you're getting the most out of every single rep.

So, if you're serious about elevating your combat performance, check out the complete program! You'll find the link in the video description and comments as soon as it drops!

Drop a like and comment if enjoyed this new video format! I just finished setting up my new home gym and I'm keen to share more of my own workouts if you guys enjoy it!

As always, train hard, recover smart and fight easy!

[Hamza-xfwd]

But seriously how do you not have over a million subs😂 your content is great man 👌

[warriorsofAllah]

Brother i am from india and want to ..know how i can increase strength and power ....please make a video on that ..we love ur informative videos ....inshaAllah ...as a beginner to advanced what we should do ....our aim is to increase endurance strength power ....speed ....

[iamabean]

Can u elucidate on the rest time? 2 to 3 mins rest is between each super sets or each exercise?