Regardless of the type of fighting sport you are involved with, developing explosive power is critical. In boxing, mixed martial arts and other types of fighting sports, you must be able to hit your opponent with maximum velocity in quick bursts for a sustained period of time. An effective weight-training routine for a fighter incorporates both heavy lifting aspects to build overall power, as well as speed exercises to increase hand and leg quickness.
Power Lifting
During a fighter's initial weeks of training, developing a base level of power to build from is crucial. This is done by lifting heavy weights for a limited number of repetitions per set. Sports physiologist Phil Davies states that you should be lifting between 75 and 85 percent of your one-repetition maximum, or ORM, for an exercise if you are performing three to five repetitions. If you will only be performing a single repetition, lift 80 to 90 percent of your ORM. Focus your weight training on all of your main muscle groups, with an emphasis placed on exercises like the bench press, squats and deadlifts.
Ballistics Training
To increase your explosive power and endurance after you have developed your strength, you must decrease the amount of weight you are lifting. Switching from standard barbell free weight training to lighter weights like kettlebells and medicine balls can be useful in this phase of training because they allow greater range of motion. The weight you use for an exercise should only be about 30 percent of your ORM, but you also raise the number of repetitions to somewhere between 10 and 20 for each exercise. Stop the exercise when your power and speed start to reach sub-maximal levels.
Plyometrics
Plyometrics is a type of weight training that mostly focuses on using your own body weight for resistance. These types of exercises include box jumps, skipping and kangaroo hops. Former trainer of world champion boxer Evander Holyfield, Frederick C. Hatfield, Ph.D., states that plyometrics are particularly useful for teaching a fighter how to transfer motion from his lower body through his torso and into his upper body for greater punching power. Perform continuous repetitions of each plyometric exercise for as long as you can while maintaining proper form. Ideally, you will train each exercise for as long as one round lasts in your sport so you build up maximum power endurance.
Finding the Right Combination
Each fighter comes into training with his own natural strengths and weaknesses, and you must be able to assess yours to know what combination of weight-training programs is right for you. Boxing trainer Ross Enamait states that you must train a mix of speed and power for fighting, and each lifting workout should be brief with an emphasis on quality movements. Building a strong core through abdominal training and dumbbell or kettlebell use is also critical to maximizing your weight training.
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