4d • General discussion
Strength and conditioning for fighters #1
This is the tl;dr version. I am in no way qualified for the advice I'm repeating here and would advise working with a professional s&c coach and consulting a medical professional before starting anything related to this kind of programming.
But what I've learned so far is this:
Two full body strength sessions per week are awesome.
One is great. Three, four and five have diminishing returns. Meaning you'll be sore for your skills work.
Always warm up properly.
Then start off with plyometrics like jumps, hops and leaps.
Next do your main three lifts, like squat, bench and row on one day.
Deadlift (or rack pull), incline bench and a pull variation the other day.
Add in some accessories (neck work, mobility exercises,...) throughout as circuits so you don't waste time waiting.
And at the end to cool down.
A good video on training splits for combat athletes: https://youtu.be/6FArXgCAeds?is=Vd6lUnpIqCcs_EwA
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Strength and conditioning for fighters #1
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