Issue 138

February 2016

Use these fight-specific circuits to add dynamite to your upper and lower body explosiveness  

Krzysztof Soszynski

Ex-UFC light heavyweight who retired after 39 fights and now trains the next generation at the UFC Gym

MMA athletes utilize their whole body every time they fight, whether it’s punching, kicking or shooting for a takedown. You need to have all-over explosiveness to be a dynamic fighter at the elite level so I’ve created a pair of circuits to target your entire body in order to build the power you need to become a champion.

These mini circuits are the mainstay of fighters around the world. This is where speed, power and precision meets an everlasting gas tank – all attributes that are essential inside the ring or cage. 

Try mixing the circuits too: lower then upper, then back to lower again. And if five rounds of each is too much for you, then drop down to three until you build up your championship rounds’ stamina.

Circuit 1: Lower body

Repeat the following circuit five times, resting 60 seconds between each round 

Sled pull: 30 yards

Take hold of a single length of rope attached to the sled. Bend at the hips and knees with your feet more than shoulder-width for stability. Pull the sled towards you hand-over-hand until it’s right in front of you.    

Power kicks: 15 kicks each leg 

Stand in front of a heavy bag with fists clenched in front of your face. Kick with your left leg 15 times as hard as you can. Swing your left arm back as you kick to generate more power. Then do 15 with your right leg.

PowerWave spring-ups: 10 reps  

With your feet shoulder-width apart and a PowerWave (or another weight) held in front of you, roll down onto your back until your shoulders rest on the mat and your feet are above your chest. Then kick your legs down and roll forward to enable you to drive back up to your feet. 

Circuit 2: Upper body 

Repeat the following circuit five times, resting 60 seconds between each round 

Pull-up: 12 reps

Grab the bar with an overhand grip slightly more than shoulder-width apart. Hang at arm’s length so your elbows are completely extended. Bend your elbows to pull yourself up until your chin crosses the plane of the bar. Pause, then lower yourself to the starting position.

1-2 punch to sprawl: 10 reps

Take a boxing stance in front of a heavy bag. Jab once with your front hand then fire in a straight with your back hand. Once your hands are back to your chin, put both hands on the ground and throw your legs back to sprawl, then spring back into your start position.  

Upside-down ladders: 10 reps

Start in a push-up position with your feet up against the wall. Keep your arms straight, but not locked. Walk your hands backwards towards the wall and begin to walk up the wall with your feet until you end up in a handstand push-up position.