The top contrast sets to boost fighters strength, power and performance
You’ve heard of fighters doing contrast sets in their strength and conditioning, but what is it really and why are they doing it?
Contrast training is a powerful workout strategy for fighters, blending heavy lifting with quick, explosive movements.
It's like combining strength and speed into one workout. For instance, you might do a set of heavy squats followed right away by a series of box jumps. This mix not only saves you time but also sharpens your explosive power, which is crucial in the ring.
Adding these contrast training routines to your regimen can greatly boost your strength and explosive abilities, key factors for winning in combat sports.
Aim to include 2-3 contrast training sessions each week with your other training in a session. Focus on different muscle groups during each session to ensure your body has time to recover. Start each workout with a dynamic warm-up—think 5-10 minutes of light jogging or skipping rope, followed by stretching and mobility exercises that prepare your major muscles for action. This warm-up helps your body gear up for the intense session ahead and reduces the risk of injury.
In each contrast training session, precision is key. Start with the strength part of your workout at 75-85% of your maximum lift (1 Rep Max, or 1RM) or at a challenging weight, to hit the right intensity. Then, switch quickly to the explosive exercise, putting in your full effort and speed but still keeping your form on point. For example, move swiftly from heavy deadlifts to sprinting to boost the impact of both strength and power.
It’s also smart to rest for just 2-3 minutes between these supersets. This short break helps you recover but keeps the overall intensity of your workout high, making every session effective.
Some exercises, especially complex ones like squat cleans or one-arm dumbbell snatches, need extra care in how you perform them to avoid injuries. Beginners should start slow, using lighter weights or just their bodyweight. This helps you get the technique right before you move on to heavier loads.
By adding contrast training supersets to your regular workouts, fighters can see big gains in strength, power, and overall conditioning. This not only makes you perform better in the ring or octagon but also boosts your confidence and readiness for competitions. This structured workout approach is a game-changer for fighters looking to up the game.
28 examples you can use in your training:
1. Bench Press and Plyometric Push-Ups
Sets/Reps: Bench Press: 3-4 sets of 4-6 reps at 75-85% of 1RM; Plyometric Push-Ups: 3-4 sets of 6-8 reps
Rest: 1-2 minutes between supersets
Stimulus: Enhances upper body strength and explosive power, improving punch force and block effectiveness.
2. Weighted Pull-Ups and Medicine Ball Slam
Sets/Reps: Weighted Pull-Ups: 4-5 sets of 4-6 reps; Medicine Ball Slam: 4-5 sets of 8-10 reps
Rest: 1-2 minutes between supersets
Stimulus: Increases back and arm strength while developing explosive downward force for strikes and takedowns.
3. Landmine Press and Kettlebell Swings
Sets/Reps: Landmine Press: 3-4 sets of 4-6 reps at 75-85% of 1RM; Kettlebell Swings: 3-4 sets of 10-12 reps
Rest: 1-2 minutes between supersets
Stimulus: Builds shoulder strength and integrates full-body dynamic movements for improved striking and pushing power.
4. Heavy Dumbbell Rows and Explosive TRX Rows
Sets/Reps: Heavy Dumbbell Rows: 3-4 sets of 4-6 reps per arm; Explosive TRX Rows: 3-4 sets of 8-10 reps
Rest: 1-2 minutes between supersets
Stimulus: Strengthens back muscles for better grappling control and enhances quick, powerful pulls.
5. Deadlifts and 100m Run
Sets/Reps: Deadlifts: 3-4 sets of 4-6 reps at 75-85% of 1RM; 100m Run: 3-4 sprints
Rest: 2-3 minutes between supersets
Stimulus: Builds foundational posterior chain strength and enhances leg speed and endurance for sustained combat performance.
6. Barbell Rows and Landmine Rotational Press
Sets/Reps: Barbell Rows: 4-5 sets of 4-6 reps; Landmine Rotational Press: 4-5 sets of 18-20 reps alternating
Rest: 1-2 minutes between supersets
Stimulus: Increases strength for grappling and rotational power for effective striking and movement fluidity.
7. Incline Bench Press and Medicine Ball Chest Pass
Sets/Reps: Incline Bench Press: 3-4 sets of 4-6 reps at 75-85% of 1RM; Medicine Ball Chest Pass: 3-4 sets of 6-8 reps
Rest: 1-2 minutes between supersets
Stimulus: Targets the upper chest and shoulders, boosting forward explosive power and striking ability.
8. One-Arm Dumbbell Snatch and Battle Ropes
Sets/Reps: One-Arm Dumbbell Snatch: 3-4 sets of 4-6 reps per arm; Battle Ropes: 3-4 sets of 15-20 seconds
Rest: 1-2 minutes between supersets
Stimulus: Develops unilateral strength and cardiovascular conditioning, enhancing striking force and endurance.
9. Front Squats and Jump Squats
Sets/Reps: Front Squats: 3-4 sets of 4-6 reps at 75-85% of 1RM; Jump Squats: 3-4 sets of 8-10 reps
Rest: 1-2 minutes between supersets
Stimulus: Improves leg strength and explosive power, critical for takedowns and quick footwork.
10. Arnold Press and Sled Push
Sets/Reps: Arnold Press: 3-4 sets of 4-6 reps; Sled Push: 3-4 sets of 20-30 meters
Rest: 2-3 minutes between supersets
Stimulus: Enhances shoulder strength and whole-body driving power, crucial for strikes and movement in the ring.
11. Military Press and Box Jumps
Sets/Reps: Military Press: 3-4 sets of 4-6 reps at 75-85% of 1RM; Box Jumps: 3-4 sets of 6-8 reps
Rest: 1-2 minutes between supersets
Stimulus: Builds overhead pressing strength and lower body explosiveness, supporting both striking and agility.
12. Squat Cleans and Sprint Starts
Sets/Reps: Squat Cleans: 3-4 sets of 4-6 reps at 75-85% of 1RM; Sprint Starts: 3-4 sets of 10-20 meters
Rest: 2-3 minutes between supersets
Stimulus: Integrates full-body strength with explosive start speed, vital for rapid engagement.
13. Bulgarian Split Squats and Lateral Bounds
Sets/Reps: Bulgarian Split Squats: 3-4 sets of 4-6 reps per leg; Lateral Bounds: 3-4 sets of 6-8 reps each side
Rest: 1-2 minutes between supersets
Stimulus: Develops single-leg strength and lateral movement speed, essential for evasive maneuvers.
14. Pendlay Rows and Explosive Push-Ups
Sets/Reps: Pendlay Rows: 3-4 sets of 4-6 reps; Explosive Push-Ups: 3-4 sets of 6-8 reps
Rest: 1-2 minutes between supersets
Stimulus: Strengthens the upper body for clinch dominance and quick, explosive upper body movements.
15. Trap Bar Deadlift and Vertical Jumps
Sets/Reps: Trap Bar Deadlift: 3-4 sets of 4-6 reps at 75-85% of 1RM; Vertical Jumps: 3-4 sets of 6-8 reps
Rest: 1-2 minutes between supersets
Stimulus: Enhances leg and back strength, with a focus on vertical explosiveness for combat jumps and kicks.
16. Overhead Squats and Hurdle Hops
Sets/Reps: Overhead Squats: 3-4 sets of 4-6 reps at 75-85% of 1RM; Hurdle Hops: 3-4 sets of 6-8 reps
Rest: 1-2 minutes between supersets
Stimulus: Improves full-body stability and quick, explosive leg movements, enhancing in-fight mobility.
17. Hex Bar Deadlifts and Shuttle Runs
Sets/Reps: Hex Bar Deadlifts: 3-4 sets of 4-6 reps at 75-85% of 1RM; Shuttle Runs: 3-4 sets of 20-30 meters
Rest: 2-3 minutes between supersets
Stimulus: Builds powerful lifting capacity with quick change-of-direction speed, crucial for fighting agility.
18. T-Bar Rows and Med Ball Overhead Throws
Sets/Reps: T-Bar Rows: 3-4 sets of 4-6 reps; Med Ball Overhead Throws: 3-4 sets of 6-8 reps
Rest: 1-2 minutes between supersets
Stimulus: Increases back strength and explosive overhead power, useful for throws and strikes.
19. Back Squat and Split Jumps
Sets/Reps: Back Squat: 3-4 sets of 4-6 reps at 75-85% of max load; Split Jumps: 3-4 sets of 8-10 reps
Rest: 1-2 minutes between supersets
Stimulus: Develops leg pushing strength and explosive split movement, important for striking and blocking.
20. Seated Shoulder Press and Clap Push-Ups
Sets/Reps: Seated Shoulder Press: 3-4 sets of 4-6 reps at 75-85% of 1RM; Clap Push-Ups: 3-4 sets of 6-8 reps
Rest: 1-2 minutes between supersets
Stimulus: Builds shoulder stability and quick, explosive arm movements, enhancing punch speed and power.
21. Isometric Squat and Seated Box Jumps
Sets/Reps: Isometric Squat: 3-4 sets of holding for 20-30 seconds at 70-80% of 1RM; Seated Box Jumps: 3-4 sets of 6-8 reps
Rest: 1-2 minutes between supersets
Stimulus: Increases static leg strength and sudden explosive power, vital for rapid engagement and evasion.
22. Romanian Deadlifts and Broad Jumps
Sets/Reps: Romanian Deadlifts: 3-4 sets of 4-6 reps at 75-85% of 1RM; Broad Jumps: 3-4 sets of 6-8 reps
Rest: 1-2 minutes between supersets
Stimulus: Targets the hamstrings and glutes for strong posterior chain development and forward explosive power.
23. Pull-Ups and Overhead Ball Throws
Sets/Reps: Pull-Ups: 3-4 sets of 4-6 reps; Overhead Ball Throws: 3-4 sets of 6-8 reps
Rest: 1-2 minutes between supersets
Stimulus: Strengthens the upper body and enhances explosive upward force, beneficial for uppercut power and clinch escapes.
24. Close-Grip Bench Press and Medicine Ball Slams
Sets/Reps: Close-Grip Bench Press: 3-4 sets of 4-6 reps at 75-85% of 1RM; Medicine Ball Slams: 3-4 sets of 8-10 reps
Rest: 1-2 minutes between supersets
Stimulus: Focuses on tricep strength and total body explosive power, important for pushing movements and ground strikes.
25. Dual Dumbbell Row and Tire Flips
Sets/Reps: Dual Dumbbell Rows: 3-4 sets of 4-6 reps; Tire Flips: 3-4 sets of 4-6 flips
Rest: 1-2 minutes between supersets
Stimulus: Enhances back strength and explosive flipping movements, mimicking combat lifting and turning actions.
26. Dumbbell Chest Fly and Resistance Band Punches
Sets/Reps: Dumbbell Chest Fly: 3-4 sets of 8-10 reps; Resistance Band Punches: 3-4 sets of 10-12 punches per arm
Rest: 1-2 minutes between supersets
Stimulus: Develops chest isolation and rapid, resisted punching movements, increasing strike effectiveness.
27. Lunge and Resisted Knee Drives
Sets/Reps: Lunge: 3-4 sets of 4-6 reps per leg; Resisted Knee Drives: 3-4 sets of 8-10 reps per leg
Rest: 1-2 minutes between supersets
Stimulus: Builds lower body strength and knee strike explosiveness, crucial for close combat scenarios.
28. Goblet Cyclist Squats and Sprints
Sets/Reps: Goblet Cyclist Squats: 3-4 sets of 6-8 reps at 75-85% of 1RM; Sprints: 3-4 sets of 20-30 meters
Rest: 2-3 minutes between supersets
Stimulus: Enhances lower body strength and sprinting speed, supporting rapid advance and retreat tactics.
