Combined Strength & Power Program

This is a combined strength and power program I have been experimenting with recently. The ideas behind it come from some strength programs I have seen used by professional rugby teams and sprint athletes. I have adjusted it to be what I thought would be more appropriate for striking based martial arts, particularly boxing and Thai boxing.

Session 1

  • Dead-lift (1:1:1)
  • Snatch (explosive)
  • Pull-up (5:1:1)
  • Yates Row (5:1:1)

Session 2

Complex pair-

  • Squat (5:1:1)
  • Lunge jump (explosive)

Complex pair-

  • DB Bench press (5:1:1)
  • Plyometric press-ups (explosive)

Time under tension key- lower: pause: lift (in seconds)

Rest 4 minutes between sets of the same exercise. Another exercise for a different muscle group can be performed in between with 2 minutes rest between each set. E.g. dead-lift, 2 mins rest, pull-up, 2 mins rest.

No more than 30s seconds rest between exercises in a complex pair. E.g. Squat, 30s rest if needed, lunge jump, 4 minutes rest.

Rest 2 days minimum between sessions.

Sets & Reps:

Perform sets of 2 to 4 reps per set, no more than 10 reps per session of any exercise except plyometrics (lunge jumps and plyometric press-ups are 10 reps per set). Lift heavy, but leave 1 to 2 reps ‘in the tank’ on each set.

e.g.

set 1-

  • squat 4 reps
  • lunge jumps 10 reps

set 2-

  • squat 3 reps
  • lunge jump 10 reps

set 3-

  • squat 3 reps
  • lunge jump 10 reps

Suggested Rep Pattern (using progressively heavier loads over a 4 week cycle):

week 1-

  • 4 reps
  • 2 x 3 reps

week 2-

  • 4 reps
  • 3 reps
  • 2 reps

week 3-

  • 2 x 3 reps
  • 2 x 2 reps

week 4-

  • 5 x 2 reps
This is a program I am experimenting with and will post how I get on with. If anyone else wants to give it a try I suggest a four week cycle recording before and after 1 rep max in at least a couple of the exercises e.g. dead-lift, squat.  
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4 Responses to Combined Strength & Power Program

  1. getbeasted says:

    For clarification,y as a couple of people have asked, the numbers after the exercises represent the speed of the lift or ‘time under tension’ (TUT). It is stated in the sequence of lower, pause, lift.

  2. Pingback: Combined Strength & Power Program part 2 | getbeasted

  3. Pingback: Plyometric Training - What is it All About? | Power Training

  4. Pingback: Substantial Powered Plyometrics | Plyometric Exercises and Drills

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