Part 1
Principles of Strength Training
Developing Your Program
30 Steps to Developing Your Training Program
Purpose of Dividing Training
Techniques for Strength and Power
Eight Principles to Prepare the Muscles for Fighting
Five Types of Strength Most Often Used in Fighting
Secrets of an Effective Strike
Breathing During Strength Training
Adapting Strength Training to the Demands of a Fight
Conditioning and Endurance Techniques
Power and Conditioning: Two Very Different Muscle Qualities
Five Rules for Minimizing Opposition of Power and Endurance
Adjusting Circuits for Optimal Conditioning
Techniques for Increasing Flexibility
Flexibility and Stiffness: Two Opposite Muscle Qualities
When to Stretch
How to Stretch
Techniques for Recovery and Injury Prevention
Warm-Up
Cool-Down
Regenerative Massage Using a Foam Roller
Injury-Causing Strength Imbalances
Cross-Education for Recovery From Injury
Nutritional Approach to Recovery
Part 2
Strength Training Exercises Specifically for Fighting
Neck, Trapezius, and Jaw
Exercises for the Neck
Neck Flexion
Neck Extension
Lateral Neck Flexion
Strengthening the Jaw
Surround Your Neck With Massive Trapezius Muscles
Shrug
Strengthening the Abdominal Wall
Sit-Up
Standing Cable Crunch
Twisting Crunch
Leg Rotation on Pull-Up Bar
Plank
Punches and Elbow Strikes
Exercises for Explosiveness
Narrow-Grip Bench Press
Punch and Elbow Strike With Elastic Band or Pulley
Medicine Ball Throw
Forearms
Wrist Extension
Wrist Curl
Strengthening Your Stance
Partial Squat
Standing Calf Raise
Kicks and Knee Strikes
Paradoxes of the Psoas Muscle
Exercises for Increasing Strength
Standing Leg Lift
Leg Lift on Pull-Up Bar
Knee Strike on All Fours
Grabbing, Pulling, and Choking an Opponent
Pull-Up
Power Triceps Extension
Hanging From Pull-Up Bar
Hammer Curl
Chokes or Countering a Choke
Exercises for Endurance
Hanging From Straps
Isometric Adduction
Leg Press Using Full Range of Motion
Seated Squat
Lying Leg Curl
Reverse Calf Raise
Bridge
How the Muscles of Respiration Affect Endurance
Lying Rib Cage Expansion With Weight
Importance of Hip Flexibility
Hip Rotator Stretch
Lifting and Pulling an Opponent
Conventional Deadlift
Straight-Leg Deadlift
Dumbbell Clean
Row
Part 3
Training Programs
Beginning Programs for Overall Strength
Program for Gaining Familiarity With Strength Training
Program for Increasing Volume of Work
Advanced Beginner Program
Specialized Programs
Basic Specialized Program
Advanced Specialized Program
Highly Advanced Specialized Program
Customized Programs
Boxing Program
Kicking Program
Ground Fighting Program
Hand-to-Hand Fighting Program
Conditioning Circuits
Basic Circuit for Beginners
Intermediate Basic Circuit
Advanced Basic Circuit
Customized Circuits
Boxing Circuit
Kicking Circuit
Ground Fighting Circuit
Hand-to-Hand Fighting Circuit
Specialized Circuits You Can Do at Home
Specialized Circuit for Protecting the Neck
Specialized Circuit for Abdominal Support
Circuits for Injury Prevention
Preventing Shoulder Pain
Preventing Low Back Pain
Preventing Neck Pain
Preventing Hip Pain
Preventing Knee Pain and Hamstring Tears
