TRAINING – MMA

Dominate Your Weight Class through Speed and Power

Todd Duffee builds speed and power with battle-tested weight-lifting movements.

Find out which battle-tested weight-lifting movements to incorporate into your training to build the speed and power that you can use to dominate your competition!

By Ian Collins, Team MuscleTech®

Remember to consult your doctor before starting any diet and exercise plan.

Being the most explosive and powerful fighter in your weight class is an undeniable advantage every time you step into the cage. It's the force behind every punch and the surge in every kick. And the key to attaining this physical benefit is to focus on weight-lifting movements that quickly build the speed and power that you can use to dominate your competition. The movements you should be focusing on will be explosive exercises specifically designed to increase your speed and power. These movements include deadlifts, squats, bench press, clean and jerk, kettlebell movements, weighted pull ups etc. Incorporate these battle-tested movements into your training routine and get ready to overpower every opponent in your class!

Sample Speed and Power Program

Day Exercise Sets & Reps
Monday Deadlifts 4 sets x 6-10 reps
  Weighted Pull Ups 4 sets x 6-8 reps
  Bench Press 4 sets x 6-10 reps
  Kettle Bell Swings 4 sets x 8-12 reps
Wednesday Power Cleans 4 sets x 6-8 reps
  Clean and Jerk 4 sets x 6-10 reps
  Weighted Dips 4 sets x 8-10 reps
  Kettle Bell Swings 4 sets x 8-12 reps
Friday Squats 4 sets x 6-10 reps
  Leg Press 4 sets x 6-10 reps
  Sled Sprints 4 sets x 40 yard dash
  Kettle Bell Swings 4 sets x 8-12 reps

Print Sample Speed and Power Program

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