16 FUNCTIONAL STRENGTH EXERCISES FOR MARTIAL ARTISTS
IMPROVE YOUR PUNCHING POWER THROUGH ROTATION TRAINING
With these rotation exercises you will improve your hull muscular, wich will lead to an optimal transmission of your power from your lower body to your upper body. Practice the following exercises to get a perfect high intense work out.
EXERCISE 1:
ROTATION PUSH-UP
EXERCISE 2:
PUNCH SIMULATION WITH RETURN
- Attach a resistance band to a solid object and grab a dumbbell or a barbell.
- Stand stable in fighting position, elbows always close to your body, with one hand pull the resistance band past your ribcage, with the other hand move the weight diagonally upwards.
- Switch weight and dumbbell hands during Intervalls.
EXERCISE 3:
SHADOWBOX WITH RESISTANCE BAND
- Simulate a punch combinations with a resisance band.
EXERCISE 4:
DUMBELL BOXING PUNCHES
- Stand in a fighting position, holding a weight in one hand, the back foot slightly out to the side, your elbows are close to your upper body.
- Move the weight diagonally forward by rotating your hips forward, your foot turns slightly inward at the same time.
EXERCISE 5:
CORE ROTATION
- Take a weight in your hand, stand stable, hip width, you feet are firmly on the floor, bend your knees slightly.
- Position the weight in front of you, pull the elbows slightly down.
- Start to rotate you upper body while keeping your hips firm and stable.
- Be sure to breathe evenly, control your rotation.
EXERCISE 6:
PLYOMETRIC PUSH-UP
REACTIVE FORCEÂ
MORE SPEED THROUGH PLYOMETRIC TRAINING
With plyometric training you will improve your speed. With more speed in your punches and kicks your opponent will have difficulties in avoiding your hits. Furthermore, fast punches are way more powerful.
Practice these exercises explosive.
EXERCISE 7:
PUSH UP WITH FLYING HANDS
EXERCISE 8:
OFFSET JUMP PUSH-UP
IMPROVE YOUR UPPER BODY MOVEMENTS
In fighting your body movement is extremely important. With these exercises you´ll improve especially your body movements to avoid and land punches perfect.
EXERCISE 9:
RUSSIAN TWIST
EXERCISE 10:
MOUNTAIN CLIMBER PUSH-UP
EXERCISE 11:
COMMANDER PUSH-UP
EXERCISE 12:
RHOMBOID PUSH-UP
EXERCISES WITH THE MEDICINE BALL FOR MORE POWER
Workouts with a medicine ball have many variation possibilities. The exercises are perfect for training your strength, stamina and coordination.
EXERCISE 13:
SAME SIDE ROTATIONAL THROWS
EXERCISE 14:
OVER ONE SHOULDER THROW
MORE EXERCISES
EXERCISE 15:
PUSH UP WITH ROW
EXERCISE 16:
DIAMOND PUSH UP
Check out our Basic exercises.
CLICK HERE for the basic strength exercises
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Good luck champ
YOURÂ VISIONAER-TEAM
DOMINIK DRABAND
ATHLETIC COACH
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