Contrast Training (Heavy work, followed by Explosive Work) has been shown to improve power in athletes.
Below is a slight twist on traditional lifts, but these drills have helped many grapplers and fighters develop crushing power on the mat and in the cage.
1. Power Wheel Roll Outs – Light up the core and solidify the stomach.
*3 sets of 10 reps
2a. Sandbag Max Lunge 5-8 reps total
2b. Versapulley Squat n Row 5-8 reps
*Rest 2-3 minutes between sets and repeat for 3 sets.
3a. Barrel Tilt – 55 gallon barrel filled with sand (600+lbs)
3b. Versapulley Chop
*5 reps per side on each drill, 3 sets… rest for 2-3 minutes between sets
4. Fat Grip Pull Ups
I did 3 sets of 10 reps just to finish off the workout. You could pair these with med ball slams or rope slams, if you wanted.