Is it possible to build strength without any equipment? ABSOLUTELY!!
It’s just ensuring that you have the right exercises and combination to get it done!
I know that for most can be hard to accept that you can get stronger with just bodyweight exercise and there often comes a hesitation to put down the weights.
For fighters gaining and maintaining strength is a must, especially if you want to be perform well in competition. The challenge is finding time to incorporate it into your overall schedule.
Strength is a skill and it must practices regularly and when it is neglected you lose it. Using bodyweight training gives you the power to practice anywhere, anytime and with no equipment.
You can train every muscle in your body to grow stronger without ever going to a gym, lifting weights, or using any high-tech machines. Let me make myself clear, I am not saying that you should ditch training with external equipment, but you can still get the same if not more benefit from including bodyweight exercises into your training regime.
And if you don’t have access to weights, then rest assure you can still gain strength with bodyweight training.
I have learned that high-tension bodyweight exercises that you can do for 5-10 reps are beneficial for strength gains.
Exercises like plyo push ups, handstand push ups, one legged squats, pull ups, low inverted rows, Bulgarian split squats, parallel dips and other advanced bodyweight movement will take you strength to the next level.
There is way more carry over from bodyweight training to combat sports than you get form more traditional weight training methods. Your brain and nervous system get “more acquainted” and your body awareness goes through the roof.
So let’s take a look at a sample Bodyweight strength workout that you can try today
Strength Supersets Workout
This superset workout starts with some upper body strength moves. It follows up with a mixture of another upper body strength and plyometric exercise. Then it switches to lower body squat and lunge variations to hit the lower body.
Perform each super set individually completing the sets and reps laid out.
1A) Handstand PU 5 x 4-6 reps (60 seconds rest)
1B) Chin Ups 5 x 8 reps
2A) Dips 5 x 5
2B) Plyo Push Ups 5 x5 (rest for 2 minutes)
3A) Bulgarian Split Squat 3 x 10 reps each leg
3B) Low Bodyweight Squats 3 x 15 reps (Rest for 2-3 minutes)
Bodyweight Training not only helps improve your overall strength but you also get the follow benefits:
– Improve Speed & Explosive Power
– Add Lean Muscle Mass
– Add Functional Muscle Mass
– Improved joint health,
– Increased mobility,
– Greater proprioception
– Improve Stamina & Muscular Endurance
– Improve Body Kinaesthetic & Overall Athleticism
– Improve Mental Toughness
Remember, strength is a skill and it must be practiced regularly, and bodyweight training gives you the power to practice anywhere, anytime and with no equipment.
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