This circuit workout is all about developing the body for combat...specifically increasing your punching power.
This circuit tackles all aspects of punching power in one monster circuit. You'll be working upper body explosiveness, anti-rotation, rotation, upper back, legs and more.
Exercise #1 - Cable/Rope Gripping Trunk Twists - Powerful Torso Rotation - 3-5 reps each side
To perform this exercise, you'll need a cable machine (or a band, if that's not available). If your machine is adjustable, set the pulley to about lower chest height. If it's not adjustable, use the high pulley.
I like to use a rope attachment for this, with the rope pulled through to the end, so you can grip on it easily. If you don't have a rope like this, you can also use a single handle for the pulley and grip directly onto the cable.
Stand beside the cable machine, gripping one end of the rope with one hand and the other end of the rope with the other.
Start with a moderate weight on here the first time you do it....you can increase that as you get familiar with the exercise.
Take a big step to the right, throwing your bodyweight into it. We're looking to also train weight transfer here...a harder punch means your putting bodyweight into it, not just hitting with your hands and arms.
Rotate your torso with a powerful movement.
Here's the key...the rotation isn't powered by your furthest hand, it's powered with a PUSH from your near hand (in the pic below, my left hand).
Finish with your torso perpendicular to the cable stack.
Here's a direct head-on view of the exercise.
The key to activating those deep, powerful core muscles is the PUSH with the near arm. Focus on THAT arm, not the further-away arm.
When you've finished your reps in one direction, turn around and do the same in the other direction.
Once you've finished your reps with this exercise, we'll go straight to the exercise that you'll doing in between each other exercise.
** The In-Between Exercise - "Guard" Dumbbell Carries
This is a very simple loaded carry. You'll do one of these in between each of the exercises on the circuit here.
You'll hold two dumbbells up beside your head, similar to the defensive position you'd keep your hands for boxing or other combat.
You can do this with kettlebells as well, but I actually prefer dumbbells for this.
This is going to help develop endurance in keeping your guard up, even when fatigued (because yeah, it gets worse). I'm using a pair of 50 lb dumbbells for this one.
Walk about 15 to 20 feet in one direction then turn around and walk back.
Exercise #2 - Feet Anchored One-Arm Dumbbell Bench Press - Anti-Rotational Core Strength - 3-5 reps each arm.
This exercise puts MASSIVE anti-rotational demands on the core muscles while also involving the pushing muscles of the upper body.
You're going to perform a one-arm dumbbell bench press with your legs locked around a solid pole. That leg lock is what's going to stabilize you while you perform the one-arm press.
Start with the dumbbell on the floor beside you. Lock your legs around the post and hook one foot over the other.
Reach to your side and grab the dumbbell with both hands then bring it to your chest. Get it in your starting hand, then begin the press.
Fair warning, you will want to start a lot lighter than this the first time you do this one. I'm using an 85 lb dumbbell. You have to lock your legs and core in HARD to get the press going.
When you've finished your reps on one side, bring the dumbbell to your chest, switch hands then do your reps with your other arm.
When you've completed the reps, grip the dumbbell with both hands then set it down to the side.
Then do another Guard Dumbbell Carry
Exercise #3 - Double Dumbbell Swings - Core Explosiveness and Torque Control - 6 to 10 reps
This exercise is going to develop the ability of the core to handle torque and train you to generate explosive power from the legs and transfer it into and through the core into the upper body.
Use the same dumbbells that you used for the carry.
Start with the dumbbells held at your sides. Dip your knees down a bit.
Now POP up from that dip position, swinging one dumbbell up in front the other behind.
As the dumbbells come back down, dip back down with your legs.
Pop back up with your legs and continue the swings. THIS is where you're going to get the most torque through your core so this is where you want to focus on delivering as much power and explosiveness through the legs and core as you can.
Continue the alternating arm swinging (just like cross-country skiing) for about 6 to 10 swings or until you can no longer develop power good through the core.
Then it's back to another round of Guard Carries.
Exercise #4 - Forehead-on-Bench Dumbbell Rows - Neck and Upper Back Strength - 4 to 6 reps
This exercise is excellent for developing neck strength (obviously important for a fighter) along with upper back strength (also very important for punching power).
I'm using a pair of 65 lb dumbbells here. You want to use a moderate weight for this exercise as we're going for strict form, not power.
Have an incline bench set up. Pick up the dumbbells then set your forehead on the end of the bench and put some bodyweight onto it...the forehead isn't there just for balance...it's meant to have loading on it.
Your lower back should be arched with the knees somewhat bent. Let the dumbbells hang down at arms-length, relaxing the upper back and getting a good stretch on those muscles.
Now row the dumbbells up and HOLD at the top for a few seconds, squeezing the upper back muscles hard and pushing your head down into the bench at the same time.
These opposing forces give you a great contraction in the upper back.
Repeat for 4-6 reps, holding the contraction on each rep.
Then it's back to the Guard Carry again.
Exercise #5 - Switch Leg Split Squats - Leg Power - 4-6 reps on each leg.
This exercise will help you develop power through your legs and hips. This switch-leg technique forces you to work from a dead stop at the bottom of every single rep with ZERO elastic tension in your muscles. This is what develops power in the legs and hips.
As well, swinging your legs around into and out of the kneeling position works the abductors somewhat...the Gluteus Medius and Minimus muscles.
Start in a standing position (use the same weights you've been doing the Guard Carry with).
Step back with your right leg.
Bring your left leg down as well so you're in a kneeling position.
Now bring your RIGHT leg forward.
(And just as a side note, as you can see in the pics, my knee goes past my toes constantly. It's actually a myth that this is bad for your knees...it's a natural position for your knees to move through. Obviously, just like any movement, if it hurts YOUR knees, don't do it, but don't be paranoid about it if it doesn't.)
Now come back up to the top standing position.
From that top standing position, repeat the sequence in reverse...step back with your left leg.
Then bring your right leg down and get into a kneeling position.
Then set your left leg forward.
Then come up to the top position.
You've just done one rep on each leg. Continue for 4-6 reps on each leg.
Finish with one final Guard Carry and you're done!
The entire circuit takes about 5-6 minutes to complete and works almost EVERY aspect of punching power...core rotation, anti-rotation, upper body pushing power, core torque control, upper back and neck strength, and power generation in the lower body.
And then in between, you're working your strength-endurance for keeping your hands up to protect yourself.
Oh, and did I mention this will MASSIVELY rev up your metabolism for improved body composition and cardio capacity as well?...
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