Strength and Power Workout with Abs Finisher – FFSP and FFAC

MMA Training





Upper Body Power and Strength Workout

The workout will help to build upper body strength and power. Strength is defined as the total force one can exert under voluntary effort. For the combat athlete superior strength is essential.

In competition and during training you may need to lift, throw, physically restrain, clinch & move or manipulate the joints of an opponent, all of which require the ability to exert influence over a tough and resistant opponent.

The key is developing your major, small stabilizer and neutralizing muscles.

The need for explosive power is one of the most important attributes as it allows you to be outwork your opponent every time. Often confused with strength, power production and management (i.e. use what you need when you need it) is dependent upon how well conditioned your energy systems are. Power can be developed through exercises and workouts like compound movements and Olympic lifts.

The exercises in each workout should be performed in a controlled yet explosive fashion. Complete this routine with as much intensity than and in as little time as you possibly can.

Use weight that is challenging and continue to increase as you progress through the weeks. Use this workout once a week at the beginning when you are rested, fresh and can lift heavy without risk of injury.
Use the abs finisher to end off this workout session.

Perform each exercise and superset below for the prescribed sets and reps. Rest

1A) – DB Snatches – heavy 5 x 3-5 reps

2A) Ring Pull Ups – 4 x 5-8 reps
2B) DB Bench Press – moderate 8×10 reps

3A) Single Arm Shoulder Press – moderate 3 x 8 reps
3B) Bent Over Barbell Rows – moderate 3 x 6-10 reps

4A) Explosive Divebombers 4 x 8-10 reps
5A) Dips bodyweight 4 x 10-15 reps

Abs Workout Finisher – “Body Armour”

Exercises that focus on anti-flexion, stability, hip flexibility and core strength.

Perform each exercise one after the other for 40 seconds followed by a 20 second rest. Rest for one minute and complete 2-3 rounds


FF Full Program Package Updated

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