MMA Workouts - Strength and Conditioning Your Legs

If you are subscribing to our page, it is more than likely that you are interested in training and improving your strength and agility. Thanks to strength and conditioning coach Andrew Wood, during the month of July we will be sharing weekly workouts with accompanying videos, that you can add to your training program.

Workout of the Week - Week 1

Single Leg Dynamic Power Step Up

Here I am performing the exercise first at full speed then in slow motion.

This exercise is great for developing single leg power and strength, especially in the glutes. This is very important for a fighter to develop as majority of stand up fighting is done switching from one foot to the next dynamically and even on one leg (whilst kicking etc.) and a lot of wrestling requires good single leg strength and power.

How to do it:

1. Stand in front of a box with your feet pointed straight ahead and placed shoulder-width apart.

2. Lift your chest and tuck in your chin. Place one foot on top of the box, towards one side at a 90 degree angle and contract your glutes. Arms with a 90 degree bend with the driving arm opposite to the driving leg.

3. Forcefully push off that foot into the air driving the opposite knee towards your chest, propelling yourself off the box.

4. Make sure you are at full extension with the working leg at the top of the movement and your arm drive stays opposite to your legs.

5. Land nice and soft with the same foot onto the box and repeat.

A great exercise to add in your leg strength training as accessory work or even as a dynamic “primer” before any heavy single leg work.

I hope that you can improve your strength and conditioning program by adding these different methods next time you train and feel free to reach out to me if you have any questions.

On the next exercise we will demonstrate the reactive medicine ball punch for developing rotational power and strength in your upper body.

Andrew Wood – S&C Coach - Vis Vires Athletics
Coaching Athletes Worldwide
Instagram: @woody_visvires


Cover Photo Credits:Jasmin Frank

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