If you’ve completed the Anatomical Adaptation and Maximal Strength phases, and have taken a week off for recovery, you are now ready to start converting that newly developed strength into the (explosive) power necessary for a high level of performance in the ring. The transition is will not be abrupt; in this phase we’ll continue developing maximal strength while the focus will begin to shift towards improving the rate of force development.
One of the best tools for development of both force and velocity are modified Olympic lifts such as the power clean and power snatch. These lifts are highly technical, and should not be attempted without thorough knowledge of their proper form and execution. Consult with a qualified Weightlifting Coach, or Strength Coach for proper instruction. If unavailable in your area, the excellent book, The Weightlifting Encyclopedia, and companion video by Arthur Drechsler can be purchased from: www.wlinfo.com.
Following is a sample routine to improve both Maximal Strength/Power. It should be performed on three non-consecutive days, increasing the weight by about 2.5% each week. All exercises should be performed explosively through the concentric phase of the movement, accelerating through the “sticking point”. After 3-4 weeks, take a week off before starting on the next phase.
Day-1
Power Clean Warm-up: 1 x 5, 1x3, 1x2, 1x1 Work sets: 1x 4, 1x3, 1x2
Rest: 3-4 minutes
Deadlift off blocks Warm-up: 1x5, 1x3, 1x2, 1x1 Work sets: 1 x 3-5,
Rest: 3 minutes
Standing Long Jump Warm-up: none Work sets: 1x 3-5,
Rest 3 minutes
Incline Bench Presses Warm-up: 1 x 5, 1x3, 1x2, 1x1 Work sets: 1x 4, 1x3, 1x2
Rest: 3-4 minutes
Plyometric Push-ups Warm-up: none Work sets: 1x4-5
Day-2
Weighted Dips Warm-up: 1 x 5, 1x3, 1x2, 1x1 Work sets: 1x 4, 1x3, 1x2
Rest: 3-4 minutes
Weighted Chins Triangle grip (alternating from side to side)
Warm-up: 1 x 10, 1 x 8, 1 x 5
Work sets: 1x 5, 1 x 1, 1 x 5, 1 x 1, 1 x 10-15 Rest: 3 minutes
Reverse Hyper Warm-up: 1 x 5, 1x3, 1x2, 1x1 Work sets: 3x5
Rest: 3-4 minutes
Cable Crunches Warm-up: 1 x 5, 1x3, 1x2, 1x1 Work sets: 3x5
Rest: 3-4 minutes
Standing Calf Raise Warm-up: 1x6-8 Work sets: 2x4-6
Single Leg Hop Warm-up: none Work sets 1x as many reps as possible on each foot
Day-3
Squat Warm-up: 1 x 5, 1x3, 1x2, 1x1 Work sets: 1x 4, 1x3, 1x2
Rest: 3-4 minutes
Quarter Squat Warm-up: none Work sets: 1 x 3
Jump Squat Warm-up: none Work sets: 1 x 8
Bent Over Row Warm-up: 1 x 5, 1x3, 1x2, 1x1 Work sets: 1x 4, 1x3, 1x2
Rest: 3-4 minutes
High Pull Warm-up: 1x6-8 Sets: 1 x 4-5
Once again, some explanation of the exercises not previously covered:
Deadlift off blocks: Set the bar at about knee height, and use a weight 20-30% greater than you could starting from the floor.
Standing Long Jump: Stand feet together, bend for into a semi-crouch, and jump forward with both legs.
Plyometric Push-up: Start in a standard push-up position but with the legs wider apart and with the knees slightly bent. Bend down slightly and then using both your arms and legs, push your entire body into the air.
Single Leg Hopping: This should be clear enough, but don’t just hop, try to get as much height as possible.
Quarter Squat: Use 10 to 30% more loading than for the full squat, and only lower yourself about one-fourth of the way down.
Jump Squat: Bend the knees as little as you can before jumping in the air as high as you can. Land on bent knees to absorb the shock. Use minimal loading, no more than 40% of 1-rep max.
References:
Bompa, Tudor O., Periodization Training for Sports, Champagne IL, Human Kinetics, 1999
King I, Get Buffed, Toowong, Qld, KSI, 2000
Zatsiorsky, Vladimir M., Science and Practice of Strength Training, Champagne IL,
Human Kinetics, 1995
King I, White Men Can Jump: 8 Weeks to a Killer Vertical, Testosterone Magazine,
number 154, 2001
Mark Ginther has over 20 years experience in sports, martial arts, and strength training. He has worked with numerous athletes including Michael Hawkins (formerly of the Boston Celtics), as well as several pro and amateur boxers. In 1999 he became the Strength & Conditioning Coach for AMC Kickboxing & Pankration.
He's recently returned from 6 years in Tokyo, where he was highly respected in both the fitness and martial arts industries. He trained K-1 Champion Nicholas Pettas for his comeback, and has written for, or been featured in several of the industry’s top publications. His monthly strength & conditioning column has appeared in Full Contact Fighter for 4 years, and ran for 2 years in IRONMAN Japan. He was featured in a cover story in Tokyo city magazine, Metropolis, and interviewed for the Japanese bodybuilding magazine, BODYPOWER. His fitness column ran in Tokyo’s Player for 6 months.
