Improve Your Knockout Power with Complex Training

STACK Expert Joey Greany explains the need for complex training and offers a sample routine to help you build knockout power.

Ending a fight with a single explosive punch or kick can be the difference between winning and losing an MMA battle. That's why you need to train specifically for knockout power. You want to generate a large amount of force in a short amount of time and prepare your body to react quickly in critical situations.

Every MMA fighter must include explosive power in his or her training routine two to three times a week. He or she must also train for general stability and strength and work on reaction time.

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Knockout Punch

Ending a fight with a single explosive punch or kick can be the difference between winning and losing an MMA battle. That's why you need to train specifically for knockout power. You want to generate a large amount of force in a short amount of time and prepare your body to react quickly in critical situations.

Every MMA fighter must include explosive power in his or her training routine two to three times a week. He or she must also train for general stability and strength and work on reaction time.

Complex training consists of heavy strength training followed by explosive training. The combination builds elasticity in your muscle tissue, giving you the knockout power you dream of.

To perform complex trainingfirst select a major strength training movement such as the Deadlift, Squat, Pull-Up or Bench Press. Then pick one explosive movement that engages the same muscle group, such as a jump, slam, or explosive push. Keep your strength training exercise repetitions low—in the 3 to 5 range—and your power exercises at 8-10 repetitions. Do this for five rounds. Rest for 90 seconds after each superset.

Knockout Power Workout

Flexibility and mobility routine

It's important to include flexibility and mobility exercises in your workouts. Due to the number of punches and kicks thrown daily, muscles can become overactive and tight. Spend the first and last 10 minutes of your workout doing soft tissue work and stretching the important areas. Roll and hold stretches for one minute.

Complex training routine

  • Deadlift
  • Sets/Reps: 5 x 5
  • Box Jump
  • Sets/Reps: 5 x 10
  • Pull-Up (Weighted Optional)
  • Sets/Reps: 5 X 5
  • Med Ball Slam
  • Sets/Reps: 5 X 10
  • Bench Press 
  • Sets/Reps: 5 X 5
  • Plyometric Push-Up
  • Sets/Reps: 5 X 10
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Photo Credit: Getty Images // Thinkstock

Topics: MMA | BENCH PRESS | WORKOUTS | MOBILITY | POWER | EXERCISE | TRAIN | BENCH | MED BALL | PRESS | TISSUE | KICKS | SOFT TISSUE