![[PART II] Alternatives to Olympic Lifts for Power Development](https://images.squarespace-cdn.com/content/v1/5dbfc1230f3dd315bb4fffdc/1740602857129-YYS0XK4KAUJSLFMYH3VK/Alt.+Oly+Lifts+Article+Cover.png)
In this article, we examine alternatives to Olympic lifts for power development in combat sports. While lifts like the Clean & Jerk and Snatch can enhance athletic performance, they may not be practical for every fighter due to time constraints or physical limitations. By modifying these traditional lifts and focusing on biomechanics, we can improve power transfer in striking and grappling techniques. This approach highlights the significance of tactical execution, technical proficiency, and how strength and conditioning play a vital role in an athlete's overall combat sports development.
Clinching is a critical skill in Muay Thai and MMA, allowing fighters to off-balance opponents through pushing, pulling, kneeing, and sweeping. It requires a combination of technical skill, endurance, and strength to maintain control while delivering effective strikes.
This guide explores two approaches to building clinch strength. The pragmatic approach (skills based) and dogmatic approach (traditional resistance training).
Training for MMA requires more than just hard work—it demands a strategic approach. Fighters and hobbyists need to balance strength, power, and conditioning while managing fatigue. This article breaks down the key components of MMA strength and conditioning, from energy system development to structuring a fight camp effectively. Whether you're preparing for competition or training recreationally, understanding these principles can help you improve performance and longevity in the sport.
Striking power in combat sports relies on strong, explosive rotation—not just upper-body strength. This article covers why rotational strength matters, which muscles drive it, and common training mistakes that limit your power. If you want harder, faster strikes, rotation needs to be part of your training.
A proper warm-up does more than get you loose—it directly impacts your performance and injury risk. The R.A.M.P. protocol (Raise, Activate, Mobilize, Potentiate), developed by Dr. Ian Jeffreys, offers a structured approach that primes the body for high-intensity training. Each phase serves a specific purpose: increasing circulation, engaging key muscle groups, improving mobility, and preparing the nervous system for explosive movement. Whether you're a fighter, lifter, or athlete in any sport, following the R.A.M.P. framework can help you train harder, safer, and with more focus.
The 1x20 method is a simple but effective strength training approach built around one set of 20 reps per exercise. Originally developed by Dr. Michael Yessis, it targets strength, endurance, and durability—making it ideal for combat sports athletes. This article breaks down why it works, how to implement it, and how it helps build a resilient, well-rounded athlete.
Weight cutting is a common practice in combat sports, but rapid weight loss can reduce strength, endurance, and overall performance. Dehydration and muscle loss impact fight readiness, making recovery strategies crucial. Learn how to minimize the negative effects of weight cuts while maintaining peak performance.
Tracking progress in strength and conditioning helps combat sports athletes optimize performance and avoid plateaus. By monitoring key metrics like strength, endurance, and recovery, fighters can make data-driven adjustments to their training. Learn the best methods to track performance and improve results in the ring or cage.
Deload weeks are essential for combat sports athletes to recover from intense training while maintaining progress. By strategically reducing intensity, volume, or frequency, fighters can prevent overtraining, reduce injury risk, and restore performance. Learn how and when to implement a deload for long-term success in combat sports.
A structured warm-up and cooldown routine improves performance, prevents injuries, and enhances recovery in combat sports. Learn how to use the RAMP method for optimal training.
Neck strength is a key but often neglected factor in combat sports. Whether you're striking, grappling, or clinching, a strong neck helps absorb impact, maintain posture, and reduce injury risk. This article breaks down why neck strength matters, the muscles involved, and how to train effectively.
Fight week is a crucial phase for combat sports athletes, where strategic tapering ensures optimal performance. Proper tapering involves reducing training volume while maintaining readiness and minimizing fatigue. This article explores the principles of effective tapering, emphasizing individualized training adaptations, gradual transitions into peaking, and the importance of monitoring readiness. By understanding these concepts, fighters can peak their performance on fight night and avoid common mistakes that can hinder their success.
In combat sports, raw strength isn’t enough—you need the ability to hold positions, control opponents, and resist force. This is where isometric strength comes in. Whether you're working in the clinch, fighting for underhooks, or locking in a submission, isometric training builds the strength needed to maintain dominant positions. By incorporating yielding and overcoming isometrics, fighters can develop stronger joint angles, improve muscular endurance, and reinforce stability under pressure. Here’s how isometric training fits into a well-rounded strength and conditioning program for combat sports.
Modern training tools are changing how combat sports athletes approach strength, conditioning, and recovery. Wearable trackers, video analysis, and velocity-based training can offer valuable insights, but not every gadget is worth the investment. This article breaks down which tools genuinely help fighters improve performance and how to integrate them without losing sight of the fundamentals.
Effective year-round strength and conditioning training is essential for success in combat sports. By assessing an athlete's current situation, understanding the specific demands of their sport, and strategically planning workouts around fight camps, both hobbyists and competitive fighters can enhance their performance. This approach ensures that training remains consistent and tailored to individual needs, ultimately leading to improved skills and overall athleticism.
Many combat sports athletes rely on hot and cold therapy for recovery, but are these methods actually helping? Ice baths, contrast therapy, and other temperature-based treatments have been widely used, yet research shows their effects on muscle recovery, inflammation, and performance aren’t as straightforward as they seem. Understanding when to use these recovery tools—and when to avoid them—can make a difference in training and competition.
Injuries are common in combat sports, but they don’t have to stop progress. Fighters can adjust training to work around injuries while allowing proper recovery. Whether modifying strength work, using low-impact conditioning, or prioritizing rehab, smart adjustments help maintain performance without making injuries worse. This article covers practical strategies for staying strong while healing.
![Common Recovery Mistakes in Combat Sports [And How to Fix Them]](https://images.squarespace-cdn.com/content/v1/5dbfc1230f3dd315bb4fffdc/1741826949033-K423N8K3TQR654HTD5Y6/Article+Cover+Common+Recovery+Mistakes.png)
Training hard isn’t enough—fighters who neglect recovery risk burnout, stalled progress, and injuries. Many athletes believe more training leads to better results, but without proper rest and recovery, performance suffers. This article covers the most common recovery mistakes fighters make, from poor sleep to overtraining, and provides practical fixes to keep you strong, healthy, and progressing in MMA, boxing, or grappling.
Grappling sports like BJJ, wrestling, and MMA require a unique strength approach. While striking relies on speed and power, grapplers need grip strength, isometric control, and explosive transitions to dominate their opponents. This article outlines key strength qualities, effective training strategies, and how to structure a program that improves performance on the mats.
Conditioning is a key factor in combat sports, allowing fighters to sustain high performance throughout a match. Whether you practice MMA, boxing, or wrestling, stamina ensures you can execute techniques effectively under fatigue. This article covers practical training strategies, including energy system development, HIIT, sport-specific drills, and recovery methods to help you outlast your opponents.
Injuries are a reality in combat sports, but smart injury management can keep fighters training and competing longer. Recognizing symptoms early, seeking professional help, and following proper rehabilitation protocols are key steps to recovery. Strength training, cross-training, and gradual reintegration into training help prevent setbacks. A well-structured approach not only speeds up recovery but also reduces the risk of future injuries. If you're a combat sports athlete looking to train smarter and recover better, book a consultation and build a plan that keeps you in the fight.
Strength and power play distinct yet complementary roles in combat sports. Maximal strength builds the foundation for force production, while power determines how quickly that force is applied. Strikers prioritize explosive speed for punches and kicks, while grapplers rely more on raw strength for control. A well-structured training plan must balance both elements to improve performance in the ring or on the mat.
Recovery is key to sustained progress in combat sports. Managing training volume, prioritizing sleep, and fueling properly can enhance performance and reduce injury risk. Learn the best recovery strategies, from strength and conditioning principles to targeted recovery techniques like ice baths and massage therapy. Train smarter and recover faster—so you can stay in the fight.
In this article, we examine alternatives to Olympic lifts for power development in combat sports. While lifts like the Clean & Jerk and Snatch can enhance athletic performance, they may not be practical for every fighter due to time constraints or physical limitations. By modifying these traditional lifts and focusing on biomechanics, we can improve power transfer in striking and grappling techniques. This approach highlights the significance of tactical execution, technical proficiency, and how strength and conditioning play a vital role in an athlete's overall combat sports development.
Want to train like a fighter without burning out? Strength and conditioning can enhance your performance, prevent injuries, and improve endurance—all while fitting around your busy schedule. Learn how to balance high-intensity intervals, aerobic conditioning, and sport-specific drills to build stamina and outlast opponents in the ring or cage.
Balancing skills training with strength & conditioning is key for combat sports athletes. Learn how to structure your training, prioritize year-round development, and optimize your physical preparation without sacrificing skill work.
Clinching is a critical skill in Muay Thai and MMA, allowing fighters to off-balance opponents through pushing, pulling, kneeing, and sweeping. It requires a combination of technical skill, endurance, and strength to maintain control while delivering effective strikes.
This guide explores two approaches to building clinch strength. The pragmatic approach (skills based) and dogmatic approach (traditional resistance training).
Improve your combat sports performance with a focused Strength & Conditioning approach. Explore the benefits and limitations of methods like CrossFit, HYROX, and functional training, and learn how to balance skill sessions with resistance training.
Is resistance training within the lactic threshold beneficial to fighters, especially when the drawback and recovery time are significantly longer?
This is the continuation of the Conditioning Series for Combat Sports. Anaerobic energy pathways are one of the backbones of performance, enabling fighters to deliver powerful strikes, execute lightning-fast takedowns, and evade opponents with agility and precision. Understanding these systems through targeted conditioning protocols will aid athletes striving for peak performance in the ring or octagon.
Discover the first part of our Conditioning Series designed for combat sport athletes. In this article, we delve into the essentials of building a robust aerobic system for a larger gas tank, recovery, and overall performance in the ring. Transform your training routine and gain a competitive edge with expert insights and practical tips.
The world of combat sports is a game of millimeters that calls for decisions made within milliseconds. For both coaches and fighters, honing reaction times can be the difference between victory and defeat. While traditional skills practice is crucial, there is a popularity with supplementing a fighter’s reaction training outside of regular skills practice. Certain professional fighters can be seen utilizing this supplementation within their training regimen. Can reaction training supplementation be beneficial to a fighter’s development or is it another trend within the world of combat sports?
This article discusses the physical demands, skill development, and fatigue management required for success in Muay Thai Kickboxing. Part two of the series will cover general and specific strength and power development for the sport of Muay Thai.