Part 1

Principles of Strength Training

Developing Your Program

30 Steps to Developing Your Training Program

Purpose of Dividing Training

Techniques for Strength and Power

Eight Principles to Prepare the Muscles for Fighting

Five Types of Strength Most Often Used in Fighting

Secrets of an Effective Strike

Breathing During Strength Training

Adapting Strength Training to the Demands of a Fight

Conditioning and Endurance Techniques

Power and Conditioning: Two Very Different Muscle Qualities

Five Rules for Minimizing Opposition of Power and Endurance

Adjusting Circuits for Optimal Conditioning

Techniques for Increasing Flexibility

Flexibility and Stiffness: Two Opposite Muscle Qualities

When to Stretch

How to Stretch

Techniques for Recovery and Injury Prevention

Warm-Up

Cool-Down

Regenerative Massage Using a Foam Roller

Injury-Causing Strength Imbalances

Cross-Education for Recovery From Injury

Nutritional Approach to Recovery

Part 2

Strength Training Exercises Specifically for Fighting

Neck, Trapezius, and Jaw

Exercises for the Neck

Neck Flexion

Neck Extension

Lateral Neck Flexion

Strengthening the Jaw

Surround Your Neck With Massive Trapezius Muscles

Shrug

Strengthening the Abdominal Wall

Sit-Up

Standing Cable Crunch

Twisting Crunch

Leg Rotation on Pull-Up Bar

Plank

Punches and Elbow Strikes

Exercises for Explosiveness

Narrow-Grip Bench Press

Punch and Elbow Strike With Elastic Band or Pulley

Medicine Ball Throw

Forearms

Wrist Extension

Wrist Curl

Strengthening Your Stance

Partial Squat

Standing Calf Raise

Kicks and Knee Strikes

Paradoxes of the Psoas Muscle

Exercises for Increasing Strength

Standing Leg Lift

Leg Lift on Pull-Up Bar

Knee Strike on All Fours

Grabbing, Pulling, and Choking an Opponent

Pull-Up

Power Triceps Extension

Hanging From Pull-Up Bar

Hammer Curl

Chokes or Countering a Choke

Exercises for Endurance

Hanging From Straps

Isometric Adduction

Leg Press Using Full Range of Motion

Seated Squat

Lying Leg Curl

Reverse Calf Raise

Bridge

How the Muscles of Respiration Affect Endurance

Lying Rib Cage Expansion With Weight

Importance of Hip Flexibility

Hip Rotator Stretch

Lifting and Pulling an Opponent

Conventional Deadlift

Straight-Leg Deadlift

Dumbbell Clean

Row

Part 3

Training Programs

Beginning Programs for Overall Strength

Program for Gaining Familiarity With Strength Training

Program for Increasing Volume of Work

Advanced Beginner Program

Specialized Programs

Basic Specialized Program

Advanced Specialized Program

Highly Advanced Specialized Program

Customized Programs

Boxing Program

Kicking Program

Ground Fighting Program

Hand-to-Hand Fighting Program

Conditioning Circuits

Basic Circuit for Beginners

Intermediate Basic Circuit

Advanced Basic Circuit

Customized Circuits

Boxing Circuit

Kicking Circuit

Ground Fighting Circuit

Hand-to-Hand Fighting Circuit

Specialized Circuits You Can Do at Home

Specialized Circuit for Protecting the Neck

Specialized Circuit for Abdominal Support

Circuits for Injury Prevention

Preventing Shoulder Pain

Preventing Low Back Pain

Preventing Neck Pain

Preventing Hip Pain

Preventing Knee Pain and Hamstring Tears