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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).
You’ve gotten stronger in the gym—but your strikes and takedowns still feel slow. This disconnect is common when strength outpaces speed. If you’re not training how fast you can apply force, that new strength won’t transfer to the cage or ring. Here’s how to fix the strength-speed mismatch and train for real explosiveness.
Feeling run-down doesn’t always mean skipping the gym. Fighters often train through fatigue—but smart adjustments can make the difference between progress and burnout. This article gives real-world examples of how to modify your training when you’re sore, sleep-deprived, or just mentally off, along with clear takeaways to apply immediately.
Roadwork has been part of combat sports culture for decades. It builds tendon resilience, improves lower body development, and supports the aerobic system. But by itself, it doesn’t match the intensity or unpredictability of a real fight. This article explains how to structure your conditioning better—without throwing out roadwork entirely.
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.
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.