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If you want to become a better Soccer player, you will have to work on your Strength & Power. Without it you will never be able to reach your full potential as a Soccer player. This article has been created to give you a sample workout that you can do in the comfort of your own home to improve your Strength & Power.

Most people think you have to go to the gym and lift heavy weights to become more physically fit. But really, all it takes is a small space and a little bit of hard work.

Here are 5 exercises you can use to improve Strength & Power. I would recommend doing this circuit for 3 sets (12 reps for the 1st three exercises and 30 seconds for the last two). After this becomes too easy you can always increase the amount of reps and sets. Remember though, when it comes to work outs harder is better than longer.

1) Squat Jumps

As suggested in the title, you simply squat (the lower you can take your bum the better – you want to make at least a 90 degree angle with your knees and bum facing the floor). After you squat, explode into a jump. The higher you can jump the better.

2) Clap Push Ups

You may want to start with a regular push up if these are too difficult. Proceed to do a push up once you reach your chest to the floor, instead of simply pushing up into a plank position, force your hands of the ground and make a quick clap before landing back in the plank position.

3) Lunge Jumps

These are similar to the Squat jump except you will be doing Lunges instead of Squats. Start in a Lunge position, proceed to jump and switch your lunge to the other side. So if you started in a lunge with your left foot forward, you would jump, then land in a lunge with your right foot forward. The higher you can jump the better.

4) Side Bridge

There are two variations to this move. The first one is the beginner move, place one elbow and forearm on the floor as well as one foot on the floor (other foot on top). This should forum an acute angle with your body and the floor. If you want to try the advanced simply remove your elbow and forearm from the ground and use the palm of your hand to prop your body up.

5) Front Bridge

Similar to the side bridge there are two variations. You can start with both forearms and feet on the ground, facing forward. Make sure your body is in a straight line, your bum down, and back straight. If this is too easy, move into the plank positions, similar to the position you would end up in at the top of a push up.

In its most general meaning, physical fitness is a general state of good physical health. Obtaining and maintaining physical fitness is a result of physical activity, proper diet and nutrition and of course proper rest for physical recovery. In its simplest terms, physical fitness is to the human body what fine-tuning is to an engine. It enables people to perform up to their potential. Regardless of age, fitness can be described as a condition that helps individuals look, feel and do their best. Thus, physical fitness trainers, describe it as the ability to perform daily tasks vigorously and alertly, with left over energy to enjoy leisure-time activities and meet emergency demands. Specifically true for senior citizens, physical fitness is the ability to endure, bear up, withstand stress and carry on in circumstances where an unfit person could not continue.

In order for one to be considered physically fit, the heart, lungs, and muscles have to perform at a certain level for the individual to continue feeling capable of performing an activity. At the same time, since what humans do with their bodies directly affects the state of mind, fitness influences to some degree qualities such as mental alertness and emotional expression.

Physical fitness is often divided into the following categories in order for people to be able examine its components or parts. Particularly, physical fitness is judged by:

1. Cardiovascular endurance: This is the ability of the body to deliver oxygen and nutrients to tissues and to remove wastes over sustained periods of time.

2. Muscular strength & endurance: Strength deals with the ability of the muscle to exert force for a brief time period, while endurance is the ability of a muscle, or group of muscles, to sustain repeated contractions or to continue to apply force against an inert object.

3. Flexibility: This denotes the ability to move joints and use muscles through their full range of motion.

4. Body composition: Considered as one of the components of fitness, composition refers to the body in terms of lean mass (muscle, bone, vital tissue, and organs) and fat mass. Actually, the optimal ratio of fat to lean mass is an indication of fitness. Performing the right set of exercises can help people get rid off body fat and increase or maintain muscle mass.

Without doubt MMA fighters are some of the fittest athletes on the planet. As a fighter you need good performance for every physical quality: strength, speed, endurance, skills and flexibility.

If you are not well conditioned as a sport player or a single event athlete you may lose games, your opponents will score goals and points over you; if you are not fit and participate in MMA competition you will get your own dear ass kicked.

The single main goal of martial arts is to defeat a stronger opponent. If you can not achieve this, there is no point in training martial arts; just improve your strength and impose your will on your adversaries. If you are not fit enough the you may often fail to achieve this single most important goal of martial arts; you will get beaten by less skilled, but better conditioned opponents.

I have seen many athletes who overlook physical conditioning training, thinking that just skill is important. If you want to know the importance of physical prowess just think about women martial artists fighting men. It is extremely difficult for women athletes to triumph over men, mostly because of physical conditioning level.

What physical qualities do you need to improve as a MMA fighters and what drills you can use?

Strength

You need to consider more aspects of strength:

Maximal general strength

Maximal general strength is the basic for every other aspect of strength. To develop maximal strength train with heavy weights (1-5 RM 85 – 100% x 1 RM) and low repetitions (1 – 5 reps).

KB drills for maximal general strength:

- Standing KB press
- Windmill
- KB pistol squat
- Bent press
- Turkish get up (TGU)
- Gladiator row

Explosive strength

Power is king in every athletic discipline. The ability to apply maximal strength in shortest time possible makes the difference between great strikers and novices.

To develop power you need to practice explosive drills. You can train with very heavy weights and maximal acceleration for low reps (1-5 RM for 1-5 Reps).
You can also use lightest weights (30 – 70 % x 1 RM), and use maximal acceleration for 6 – 15 Reps. Stop the drill when you begin your explosiveness begins to drop.

KB explosive drills for power: (you can practice these drills using one or two KB)

- KB swing
- KB snatch
- KB clean
- KB jerk
- KB clean & jerk

KB throws outside on the sand or other soft terrain: two hands overhead behind, two hands forward, two hands up, one or two hands with torso twisting, etc.

Strength endurance

If MMA combat rounds would be just 30 seconds you wouldn’t need strength endurance, but with multiple rounds of 3 to 5 minutes you need.

For developing strength endurance use 60 – 70% x 1 RM loads for sets of 15 – 30 reps. You can tie different drill together for an extended circuit up to 3 – 5 minutes. Maintain a moderate tempo of execution.

KB drills for strength endurance:

- Turkish get up
- KB standing press
- KB bent press
- KB pistol squat
- Double KB squat
- Two hands anyhow
- Gladiator row
- Farmer’s walk

Explosive strength endurance

If you watch beginner amateurs fighting you will notice that punching turn into pushing by the end of the rounds. If you want to maintain your whip and snap until the end of the fight, you need specific training.

Use explosive drills performed for time 2, 3, 4, 5 minutes. Use the heaviest loads you can handle for the period of time and maintain a moderate pace.

KB drills for explosive strength endurance

- KB snatch ( aim for 100 snatches in 5 minutes; you can change hands as you wish)
- KB swing
- KB clean @ jerk
- Double KB jerk

MMA specific strength

Fighters need especially good strength for the core muscles, forearm muscles, hip muscles and shoulder joint muscles.

Core strength

The real power behind the punch comes from your big and strong hip and leg muscles. Lower body strength transmits to the fist through the core; that is one of the reasons you need good core strength.

Almost all kettlebell drills train the core. Some drills are especially good for core strength:

- TGU
- Windmill
- Bent press
- Double KB squat (with KB on rack position)
- Double KB standing press
- Gladiator row

Forearm strength

When you grab the opponent with a strong grip it is scary for him. Strong grip is especially important for wrestling and grappling.

Because the KB center of gravity is away from the handle when you grip the KB you need to use your forearm strength to maintain a good wrist alignment. When performing ballistic drills, because of the inertia, the stress upon you gripping muscles is very high, so all ballistic drills are great grip strength developers.

The most challenging KB drills for your grip are:

- Snatch
- TGU
- Clean
- Farmer’s walk
- Bottom up standing press and awkward grip press (with the body of the KB inside the wrist, left or write side)

Hip strength

Your most powerful muscles should be your hip muscles which stand behind your hip thrust.
When you learn to punch and kick using your hips, no matter your body size, you will be a threat for any opponent, even much bigger than you.

The best KB hip strength drills are:

- KB swing
- KB snatch
- KB pistol squat

Shoulder strength

In MMA the shoulder is one of the most vulnerable parts of your armor. If you get caught in a lock or if you fall on your hands, your shoulders might get hurt. Training with kettlebells, your shoulder muscles, tendons, ligaments and articular capsula will all get tougher.

KB drills work your shoulders in almost every possible angle and range of motion.

- TGU works your shoulders starting with the hand extended in front of your body when you lie down, finishing with the arm above your head in line with your body.
- Windmills train your shoulders on the side plane
- Shoulder press, floor press, gladiator row train your front, middle and rear of your shoulders

Cardiorespiratory endurance

If you got no “wind” by the end of the round you are in major danger. Great MMA fighters are able to keep the same pace from the beginning, until the end of the fight; the greatest fighters are even able to fight multiple contest during the same night.

Some athletes train with long runs for improving the cardiovascular ability; long runs do not make too much sense for fighters training program because they are aerobic and do not have enough intensity. The fighters energy during combat is assured mostly through anaerobic energy delivery pathways with often maximal bursts of effort.
If the athletes train long enough on long running, they might even hinder the peak power ability, because the body will adapt for long time, moderate intensity efforts; they might as well change to another discipline, maybe cross running.

The best and most specific way of training for cardiorespiratory endurance is prolonged power effort and circuit training.

KB training for cardio power

- KB swings ( start with rounds of 1 minute and build up to 5 minutes rounds; increase the kettlebell weight when you can easily complete 3 rounds of 5 minutes each)
- KB snatch – perform 100 reps within 5 minutes. If you can do it with a 20 kg KB you are good, with 24 kg you are very competitive, with 28 kg you are one of the best, with 32 kg you are world level. I have not heard of any heavier than this.
- KB clean & jerk – do them at a faster pace

Flexibility

Even if flexibility is not the main goal of KB training, because of some KB drill range of motion, your specific flexibility will improve.

KB drills which improve flexibility

- Windmill
- KB swing
- KB side press
- TGU

Example of weekly conditioning training cycle for MMA fighters:

First I write the sets number and after the reps number( ex 5 x 8 means 5 sets x 8 reps)

Training A

1. KB pistol squat 5 x 5 ( left and right leg)
2. KB shoulder press 5 x 5
3. KB heavy swing 5 x 8
4. TGU 4 x 3 ( each set is performed like this – one rep right hand, one rep left hand, one right, one left, one right, one left)
5. Snatch 5 min 100 reps

Training B

1. KB gladiator row 5 x 6 ( each hand 6, 12 reps in total per set)
2. KB floor press 5 x 5
3. KB windmill 5 x 5
4. Double KB jerk 100 reps (try to do these 100 reps using the least possible number of sets)
5. Swing 3 sets x 3,4,5 minutes each ( between 3,4,5 minutes choose the duration you can sustain)

Training C

1. Clean & jerk heavy 5 x 4
2. Bent press 5 x 5
3. Two hand anyhow 4 x 2
4. Passes between legs 3 x 2 min
5. Circuit: Swing 2 hands 15, Swing left hand 15, Swing right hand 15, Snatch left 15, Snatch right 15 2 sets x 3,4,5 minutes

Training D

1. Double KB squat (rack position) 5 x 6
2. Double KB Clean and press 5 x 5
3. Double KB one leg deadlift 5 x 5
4. KB snatch heavy 5 x 3
5. KB Swings 500 reps (perform them within the fastest time possible; you can rest briefly)

You can arrange these sessions as you like:
A, B, C, D, A
D, A, C,D, C
Etc

Train at least 2 times a week, with a better frequency of 3 – 6 times per week.
Every session should take less than 60 minutes.

Advance your MMA ranking by doing conditioning training with kettlebells.

Alex Moisescu

People in the present age have realized the importance of physical fitness and how to be physically fit. People have become aware of the fact that they have to take part in some kind of physical activity on a regular basis. Most of the people are now joining fitness classes and some of them are trying to get some kind of exercise equipments at their homes. This noteworthy concern in fitness bases from various research studies and their publications. The research proves the tremendous health benefits which can be got from a more eminent level of fitness. These studies have also established the danger of health troubles and death from diseases. As the fitness level of a person improves the risk of being attacked by heart disease, cancer, polygenic disorder, and apoplexy decreases.

There are four components of physical fitness. They are as follows:

o Muscle strength and survival

o Tractableness

o Physical composition and fat

o Cardiovascular survival

To achieve a good degree of fitness, your physical fitness acts should concentrate on each of the above mentioned areas. Each and every part of physical fitness is linked directly to the health and his/her ability to do the day’s actions without getting too exhausted.

Significance of fitness to ripening adults

The areas of fitness mentioned above are all crucial to a healthy lifestyle. If the body has to move as expeditiously as possible and prevent those enfeebling diseases you have to make sure that all four parts of fitness are worked out on a weekly basis.

Muscle intensity and survival is needed to discharge the day to day activities. Daily activities may include climbing stairs, carrying groceries or even lifting boxes etc., and doing all this depends on your muscle strength and endurance. Once you start aging, your physical strength decreases and doing your daily routine becomes difficult. Experts believe that muscle intensity and its survival is crucial to fitness for older adults. So in order to gain muscle strength aged people will also have to do some sort of physical exercise to keep them fit.

Exercising as a daily routine keeps your circulatory system that is the heart, blood vessels and lungs in a fit condition. Good cardiovascular survival also gives lots of energy so that you do not become tired while you carry out your house hold tasks.

Flexibility means the ability to be able to stretch the connective tissues in our body. The connective tissues are the muscles, tendons and ligaments. Aging leads to rigidity of the body due to lack of physical activity. Thus to a avoid this you have to adopt physical exercise as a regular part of your daily work.

Physical composition is the 4th part of fitness and it is the amount of fat that your body stores. Actually body fat is a dead weight and as it increases it takes most of your energy and you find it difficult to do your routine activities. So to reduce your body fat as you grow older you have to keep a track of your physical exercise.

Punching bag or punch-bag is basically a well-built and robust bag used in martial art training, physical exercise and swordplay. It is built by using sturdy material that can bare repeated punches. Professional athletes use them while training for improving physical strength, punching techniques and to gain aerobic fitness. Its history dates back to the times when it was being used for the purpose of military training throughout the world. However, the use of similar gear has been reported in Asian martial arts. In martial arts and similar sports like Muay Thai and Karate various types of gears including standing and heavy apparatus are being used for practicing kicks and improving striking ability.

In the past punching bags were being made from kangaroo skin. However, it has been replaced by goat skin and is now used commonly for preparing small punching bags. Besides leather, other durable materials such as canvas and vinyl are also being used extensively. When it comes to filling the gear, various types of materials such as rags, sand, grains and similar materials are being used as well. Some of them also feature an internal bladder which can be filled either with water or air. These gears are either hung from the ceiling or affixed to a stand and are used for practice and training. The reason why high-quality materials are being used in the manufacture is, because it has to bare repeated and constant physical abuse form athletes and trainers without tearing or breaking. It must also bear the impact of blows and at the same time must not cause harm to the trainer.

Punching bags are available in a wide ranging varieties, same is the case with its stands. In the recent past the only available option was to hang those from the ceiling with the help of hooks and chains, but now-a-days there are different types of punching bag stands available on the market which provides a lot of options to the users. Basically there are three types of stands, single station stand, double station stand and three station stand. However, in case you require a customized one according to your needs and requirements, you can get one accordingly. The entire construction process of these stands is simple and if you are a DIY, you can easily prepare one for yourself by following simple guidelines which are available online. Before selecting one, it is advisable to but standard product as it will be durable and will be strong enough to bear the weight and repeated abuse of the punching bag.

There are many options available for a person who has decided to buy cheap punching bag. Basically boxing gears are expensive, but you can still get them at reasonably cheap prices. You can easily buy them at cheap rates and save a lot of money. Firstly, you have to look out for yard sale in your area. This is the best option available and it is quiet possible that you might even find a complete boxing kit along with the bag. Second thing is to search the net. There are numerous sites that sell wide ranging products and equipments at throw away prices. Some of the manufacturing sites also carry clearance sale and sell their goods on heavy discounts. Last place where you can get one of these is a gym or a sporting goods shop which is ether closing or they are getting rid of their old stock. Here, you can definitely get the best bargains.

Following arthroscopy, a program of physical therapy will ensure adequate recovery, regaining strength and flexibility to the shoulder. A rotator cuff surgery recovery should be based on specific exercises of external and internal movements performed weight free or with light resistance, depending on recovery phase.

Immediately after surgery, the arm is put in a swing, preferably slightly outward so as to facilitate the tendons healing. Anti inflammatory medication and ice pack are usually prescribed to sooth the pain, while a semi upright position ensures a better sleep at night. The recovery therapy proper is divided into 4 phases: a passive phase, an active phase, a strengthening phase and a full recovery phase.

The passive phase is performed by the therapists moving the arm so as not to stress the tendons and give them a chance to repair. It is important not to use the rotator cuff muscles at this stage. The passive phase can last up to six weeks.

The active phase starts when the tendons have healed well enough to withstand tension. This phase can last up to twelve weeks with the patient able to perform all movements on his/her own but without any additional resistance. This means only lifting and moving the arm without any weights or elastic bands.

The strengthening phase aims at restoring strength in the weakened rotator cuff muscles. This is because post surgery rest and the first two light phases have weakened the cuff. Specific rotator cuff exercises of internal and external rotational movements target the 4 muscles of the cuff to recover their strength. The Supraaspinatus, Infraspinatus, Teres Minor and Subscapularis are challenged on a daily basis to recover flexibility and strength, adding progressive resistance as required.

The full recovery phase can last 4 to 6 months depending on the initial severity of the injury, such as a tear. For best results, dedication and daily commitment play a crucial factor, as well as the ability to switch from a phase to another at the right time. Only a professional program based on specific exercises, good timing and a therapist advice can ensure full rotator cuff surgery recovery. Sample exercises and DIY rehabilitation programs should be avoided as they can make the problem worse and delay recovery.

Recovery times may vary a lot depending on severity of injury, age, personal responsiveness or medical history. However, a rehabilitation program based on rotator cuff exercises should always be the foundation of a rotator cuff surgery recovery strategy, with ice packs and anti inflammatory medication taken as ancillary treatments.

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