Strength & Power in Under 30 mins

A favourite training method of mine, and one that has proved very popular with my fighters is the Power circuit format.

Power Circuits is a short circuit based around a heavy compound lift, most often the Squat or Deadlift. The idea is to develop strength and power even under fatigue, an important skill in the later rounds of an event. Any strength coach will tell you to rest between sets to allow the body and mind to recover before lifting a again. But in the ring, your opponent won’t allow the same luxury. So every now and again it pays to lift heavy without the appropriate rest intervals.

Using the power Circuit format we usually take the big main lift, round it out with 2-5 supplementary lifts and go for rounds with minimal rest. This is exhausting and taxing, just like a real fight. Working in this manner will help develop both physical and mental strength, you become very powerful but with a huge reserve of work capacity. and if you so choose, training in this manner can strip away the fat with a sensible eating plan.

This week I’m short on time to get my own training done, so I’m using the power circuit format on  myself, it gets a lot of work done in a very short space of time.

Today i started with one of my favorites:

Deadlift x 5,4,3,2,1 Kettlebell Jerk x max Russian Twist x 5L/R

On the Dead I lifted 100 x 5, 110 x 4, 120 x 3, 130 x 2, 140 x 1. Felt good all the way through. The Jerk was with a pair of 32kg bells in the region of 6-8 reps per set.

At the end of each set I laid into the heavy bag for 30 seconds or so before taking a short breather.

The lifts chosen cover the entire body and are a mix of brute strength, power, low and relatively high reps. It’s as close to being in a fight as you get without someone trying to punch you!

Have a look at the video:

[youtube http://www.youtube.com/watch?v=ic7_NEHgDC4]

Regards

Dave www.wg-fit.com

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