After long-term exploration, modern fighting has formed a complete strength training system. Specifically, there are three major principles and five major projects.
Combat strength training plan
Strength training for fighting must be planned and regular, and cannot be based on feeling. Here is a sample plan for a combat strength class:
Item Number of groups Number of times per group Sample weight Description
Barbell Squat 8 1~6 200kg, first warm up with 2 sets of 120kg
Barbell front squat 3 1~6 120kg
Machine leg press 4 1~6 700kg
Robot leg flexion and extension 3 1~6 120kg
Robot leg curl 3 1~6 120kg
If you don’t have equipment, you can use the following plan:
Item number of groups, number of times per group, sample weight, description
Single-leg squat 8 to failure None
Barehand squat jumps 3 to exhaustion None
Climb the stairs quickly 2 until exhaustion None. Each time to exhaustion is one group
Leapfrog 2 until exhaustion None. Each time is one group until exhaustion
Run on the spot with your legs raised 2 times until exhaustion. None. Each time to exhaustion is one set.
Three major principles of modern combat strength training
● Concentrate on developing core strengths
The strength of the human body is divided into two categories: core strength and non-core strength. The former mainly refers to the strength of the legs, and the latter refers to the strength of other parts. Core strength accounts for most of the total strength of the human body, and it is highly practical and easy to use. According to the mechanical analysis of various fighting techniques, 90% of boxing power depends on core strength, and 70% of leg strike power depends on core strength. Core strength also plays a major role in the development of other fighting techniques. Therefore, the main focus of combat strength training should be on developing core strength.
● Heavy weight, low reps
In the theory of strength training, a weight that can be completed 1 to 5 times in a row is called a heavy weight, a weight that can be completed 6 to 12 times in a row is called a medium weight, and a weight that can be completed 12 or more times in a row is called a light weight. Heavy weight training mainly develops strength, medium weight training mainly develops muscles, and light weight training mainly develops endurance. The main goal of combat strength training is to increase the strength of your legs, knees, and punches, so you should stick to heavy weights and low reps. But that doesn’t mean you should train with fewer sets. The number of sets in combat strength training must be designed to ensure that you go all out in every training session.
Project focus
There are many strength training programs, each with different functions and varying degrees of value. Fighters are not weightlifters. Strength training cannot be comprehensive. You can only choose the most important, highest value, and most beneficial items for fighting and conduct concentrated exercises.
Five major items of modern combat strength training
● Barbell Squat
Put the barbell on the trapezius muscles behind your neck, and hold the barbell with both hands on both sides. Bend your knees and squat down, keeping your upper body as upright as possible. Squat all the way to the bottom, pause briefly and then stand up. Continue until failure. You'll need a squat rack and a training partner behind you for this exercise.
● Barbell front squat
Cross your arms and hold the barbell against your chest. Bend your knees and squat down, keeping your upper body as upright as possible. Squat all the way to the bottom, pause briefly and then stand up. Continue until failure. For this exercise, you'll need a squat rack and a training partner to protect on the opposite side.
● Machine leg press
Sit on the leg press machine seat and secure the seat closest to the pedals. Push the pedals forward and upward until your legs are straight. Slowly bring your legs back until your thighs touch your chest. Continue until failure. For this exercise, you'll need a leg press machine.
● Robot leg flexion and extension
Sit on the seat of the leg extension machine, place your calf against the crossbar of the leg extension machine, and lift it upward until your calf is horizontal. Pause briefly and then slowly return to the starting position. Keep your thighs still during the entire process. Continue until failure. For this exercise, you'll need a leg extension machine.
● Robot leg curl
Lie prone on the leg curl machine bench, hook the inside of your calf on the leg curl extension bar, and tilt it upward until the bar touches your buttocks. Pause briefly and then slowly return to the starting position. Keep your thighs still during the entire process. Continue until failure. For this exercise, you'll need a leg curl machine.
Bare strength training movements
The above five items are of high value and are the first choice for combat strength training. But if you really can’t find a place with these equipment, the following actions can be used to make a transition:
● Single-leg squat
Hold a fixed object with one hand, lift one leg up to nearly horizontal, bend the supporting leg and squat down, squat to the lowest point and then stand up, repeat this, keeping the raised leg throughout the process Not moving. Continue until failure.
● Squat jump with bare hands
Squat with bare hands, no weight. After standing up, jump up and squat down again after your feet land on the ground. Continue until failure.
● Climb the stairs quickly
Find a place with high stairs and no one to disturb you, climb up quickly, you can run or jump, get to the top and then quickly return, and so on. Continue until failure.
● Leapfrog
Find an open space, put your hands behind your back, squat down, then jump forward as hard as you can, squat down to the bottom, and then jump forward again, and so on. Continue until failure. Don't use your arms during the entire process.
● Run in place with your legs raised
Run in place with your legs raised as fast as possible and raise your legs as high as possible. Continue until failure.
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