The goal of these “ADVANCED” Workouts is to develop absolute strength, power and explosiveness. These should be used carefully and only when the athlete is prepared for this level of intensity. They should be very familiar with the movements and have sufficient levels of strength, before moving into this category.
*1-5 reps, 3-5 sets, 3-5+ minutes of rest between sets.
- Zercher Squat
- Double Barrel Push
- Barbell Hip Extension w/ Chains
- Suitcase/Overhead Carry
*Contrast training uses a combination of heavy loads and explosive movements to stimulate the nervous system and muscles to fire more powerfully and efficiently. 3-5 reps heavy, 3-5 reps explosive, then rest 3-5 minutes.
1b. Cable Hinge Pull Through
2b. Partner Med Ball Chest Pass
3a. Bulgarian Split Squat
3b. Flying Knees
4a. Suitcase Carry
4b. Battling Rope Sidewinders
*Explode, rest, repeat. Done correctly, these workouts can help you learn how to repeat explosive efforts and recover more efficiently.
Combo Scenarios – Perfect for mma fighters, these drills help develop the strength and conditioning needed for stand up, transitions, and ground scenarios that you may experience in the cage.
Towel Taz, Battling Rope waves w/ movement, agiliaty drils, plyometrics, med ball work, takedowns, takedown defense, wall work, ground drills, escapes, etc. The key here is to find a drill that allows you to work at 100% effort and try to explode, as hard/fast as you possibly can, rest and repeat.
Sample workout might look something like this:
- Standup drill
- Transition or takedown drill
- Ground based drill
- Get up, escape drill
These can be done individually or as a series, depending on your specific goal.