"Tony mentioned the importance of " training from the ground up " while hitting every training variable. Here's what we (mostly Tony) came up with; Kettlebell Step-ups for stability, unilateral strength, and lower body explosiveness. This also has transfer to shots, get-ups, and jumping. Landmine Punches for upper body explosiveness and rotational power. This improves core strength and has transferred to punching and the upper body. Sandbag Dumps for total body power, improved triple extension, and anaerobic conditioning. It also replicates body throws."
"MMA and combat athletes have some of the best physiques in the world. Better yet, they're athletic as hell. Blending the perfect combination of aesthetics and athleticism, most people would love to look and perform like them. Here's the good thing: it's surprisingly easy. Well, "easy" as in using their exercises. Functional strength movements make up the core of their gym workouts and can be found in most gyms. We got some advice from the legendary MMA strength and conditioning coach Tony Ricci to come up with the Top 3 combat exercises anyone can use to train like a fighter."
Combat fighters require a blend of maximal strength, explosive power, anaerobic conditioning, movement durability, and mobility rather than purely aesthetics or maximal strength. Functional strength movements build these qualities and are widely accessible in commercial gyms. Kettlebell step-ups develop unilateral stability, lower-body explosiveness, and transfer to shots, get-ups, and jumping. Landmine punches cultivate upper-body explosiveness, rotational power, and core strength with clear transfer to punching. Sandbag dumps build total-body power, enhance triple-extension, improve anaerobic conditioning, and simulate body throws. Training should progress from the ground up and address every training variable for maximal transfer to combat performance.
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