Martial Arts: Striking Power & Conditioning

Overview

Striking power comes from the ground up. Your legs generate force, your hips rotate, your core transfers that energy, and your fist or shin delivers it. This program builds every link in that chain while conditioning you to maintain output through 3-5 rounds.

Train 3 days per week in the gym, and perform 1-2 bag sessions on separate days. This program is designed for kickboxers, boxers, and MMA strikers who already have technical skill and need more power and conditioning behind their techniques.

You do not need to be a powerlifter. You need to be explosive and durable.

Phase 1: Strength + Work Capacity (Weeks 1-4)

Day 1 - Lower Body Strength

• •Barbell Back Squat: 4x5 (2min rest)
• •Romanian Deadlift: 4x6 (90s rest)
• •Walking Lunges with Dumbbells: 3x10 per leg (60s rest)
• •Single-Leg Calf Raise: 3x15 per side (30s rest)
• •Copenhagen Adductor Plank: 3x20s per side (45s rest)

Day 2 - Upper Body + Rotational Strength

• •Weighted Chin-Up: 4x6 (90s rest)
• •Dumbbell Push Press: 4x6 (90s rest)
• •Single-Arm Cable Row: 3x10 per side (60s rest)
• •Cable Woodchop: 3x10 per side (60s rest)
• •Landmine Rotation: 3x8 per side (60s rest)
• •Neck Harness Extension: 3x15 (45s rest)

Day 3 - Full Body Power + Conditioning

• •Trap Bar Deadlift: 4x5 (2min rest)
• •Med Ball Rotational Slam: 3x6 per side (60s rest)
• •Push-Up to Sprawl: 3x8 (45s rest)
• •Kettlebell Swing: 3x15 (60s rest)
• •Battle Rope: 3x30s on, 30s off
• •Plank: 3x45s (30s rest)

Phase 2: Explosive Power + Fight Conditioning (Weeks 5-8)

Day 1 - Lower Body Power

• •Box Squat: 4x3 at 80% (2.5min rest)
• •Broad Jump: 4x4 (90s rest)
• •Kettlebell Swing (heavy): 4x8 (90s rest)
• •Split Squat Jump: 3x5 per side (60s rest)
• •Nordic Hamstring Curl: 3x5 (90s rest)

Day 2 - Upper Body Explosiveness + Neck

• •Push Press: 4x3 (2min rest)
• •Weighted Pull-Up: 4x4 (2min rest)
• •Med Ball Overhead Slam: 3x8 (60s rest)
• •Plyometric Push-Up: 3x6 (90s rest)
• •Landmine Rotation (explosive): 3x6 per side (60s rest)
• •Neck Harness (front, back, sides): 2x12 each direction (30s rest)

Day 3 - Fight Simulation Conditioning

• •Heavy Bag Round: 3min hard, 1min rest (5 rounds)
• •Burpee to Sprawl: 4x10 (60s rest)
• •Med Ball Rotational Throw: 3x6 per side (45s rest)
• •Assault Bike or Rowing Intervals: 6x30s on, 30s off
• •Farmer's Walk: 3x40m (60s rest)
• •Hanging Knee Raise: 3x15 (30s rest)

Heavy Bag Power Sessions (1-2x per week, non-gym days)

Session A - Power Rounds

• •5 rounds of 3 minutes, 1 minute rest between rounds
• •Each round focus: 30 seconds light combos, 10 seconds max power shots, 20 seconds light combos, repeat
• •Emphasis on sitting down on crosses and rear kicks

Session B - Volume and Conditioning

• •8 rounds of 2 minutes, 30 seconds rest between rounds
• •Maintain a constant output. Not max power, but no resting on the bag
• •Final round: all-out for the full 2 minutes

Progression Guidelines

• •Add 5 lbs to squat and deadlift each week during Phase 1
• •In Phase 2, keep loads at 78-83% and move the bar as fast as possible
• •Med ball throws are about max intent. Use a ball you can throw hard (8-14 lbs)
• •Fight conditioning rounds should mimic your actual round duration. If you fight 3-minute rounds, train 3-minute rounds
• •Neck work is not optional. A strong neck reduces concussion risk. Start light and progress slowly

Weight Class Considerations

If you are cutting weight, reduce overall training volume by about 25% in the last 2 weeks before a fight. Maintain intensity but cut volume. Your body cannot recover well in a caloric deficit. Prioritize the heavy compound lifts and fight-specific conditioning over accessory work.

Notes

Do not do this program on top of 6 days of sparring and pad work. You will overtrain. Total training days (gym + martial arts combined) should not exceed 5-6 per week. Something has to give if your schedule is packed. Usually it is the third gym day.