Strength :

Strength is, speaking for myself, one of the essential biomotor abilities that you need to improve. You have to exercices the whole system for total body strength. There are some basics to follow in order to optimise your goal : Great Strength.

  • Frequencystrength

Depending on what your sport is you’ll have different frequency. I suppose that you dont have the time to train twice a day but the principle remains. If you want to be strong, you need repetiton. Once a week per move is NOT enough

Periodising your program correctly allow improvement in your strength but you need sufficient rest and a good nutrition. These elements are essential to progress if your a high athlete or just a Workout fan. You must listen to your body, if the muscles are still sore from the previous workout, they have not fully recovered yet.

Research suggests that the body is in Physical Recovery stage between (10:30pm and 2:30am) before changing into Mental and Psychological Recovery (2:30am and 6:00am). Make your own conclusions.

  • Sets and Reps

If you are a beginner, any training programs will get you stronger. As your system make improvements, your training must follow. A program is only as good as your results. If you’re not getting results, it is time to change your program. As an exemple, the guy who’s aiming hypertrophy ( muscle growth ), sets are normally between 8 and 15 reps. When the guy work for his strength, 1 to 7 reps with heavier weights is needed. Finally, he comes to cycle the trainings every 4-6 weeks. It increase both Strength and muscle.

  • Rest Period

The more intense the set, the more rest is needed between sets. If you are working incredibly hard on a set, 2-3 minutes rests between sets is recommended. On less intense sets, 45 to 90 sec. rests is okay.

  • Time Under Tension

It also refers to the time your muscles are actually working. If you are making your reps really fast, your total time under tension in your set will be low. Your muscle will not grow when your time under tension is low.

  • Length of Session

Don’t waste your time. Train Hard for 45 to 60 min. “If you are training for longer than 60 minutes you are not making gains but making friends!” Poliquin

To get strong, you have to lift a heavy weight, let your body and nervous system recover, then repeat, over and over.

Speed :

5 types of Speed dimensions:

1- Perceptual Speed. Quickness of eye to see openings and to discourage the opponent, confusing him and slowing him down.

2- Mental Speed. Quickness of mind to select the right move to frustrate and counter the opponent.

3- Initiation Speed. Economical starting from the right posture and with the correct mental attitude.

4- Performance Speed. Quickness of movement in carrying the chosen move into effect. Involves actual muscle contraction speed.

5-Alteration Speed. The ability to change direction midstream. Involves control of balance and inertia.

There is some principles that you need to focus when you are working on your speed. Mobility, elasticity, stamina, alertness, anticipation.Remember that tension act as brakes, reducing speed and dissipating energy.

I think that Shadow Boxing and Sparring would be good exercices to increase the “Speed” you need. Make sure that you had preliminary warm up, a suitable stance and a proper attention focus.


Power :

A powerful athlete is not necessarily a strong athlete, but one who can exert his strength quickly. If Power = Force X Speed, fighters have to learns to make faster movements, increasing his power. A smaller person who can swing faster may hit as hard as a heavier person who swings slowly.

The fighter who is building muscles should be very sure to work adequately on speed and flexibility at the same time. When you combine speed, flexibility and endurance, high levels of strength lead to excellence in sports.


Agility :

Agility is the hability to change the position of your body. It requires a combinaison of balance, coordination, reflex and strength. You can see it as time response.

Precision is an important element when we talk about agility. It means accuracy and generally is used in the sense of exactness in th the projection of a force. Precision is made up of controlled body movements. These movements should eventually be executed with a minimum amount of strength and exertion, while still achieving the desired result. Both beginner and experienced fighter should put a considerable amount of practice and training in precision. A mirror is a good help by providing a constant check on posture, hand position and technical movements.

Do not skip your footwork drills because mobility play a big part of the game.

“The essence of fighting is the art of moving.” Bruce Lee

Endurance :

Endurance describes the adaptation of the body at the level of motor basic functions, energy transformation, substrate supply and also of mental stability. It can also be characterised as metabolism, breathing and cardiovascular behaviour. Basic endurance is devoloped using different trainings.

Endurance training must have three key qualities: Duration, Velocity and resistance components.

Coordination :

Coordination is one of the most important thing to study in the world of sports and athletics. It is the quality wich enables the individual to integrate all the powers and capacities of his whole organism into an effective doing of an act. Before the movements, muscular tension on both side of the joints changes to be moved. The effectiveness of this “teamwork” is one of the factors wich determine limits of speed, endurance, power, agility and surely a lot of other things in all athletic performances.

The well-coordinated fighter does everything smoothly and gracefully. Muscles have no power to guide themselves, they depends on how the nervous system guides them. When a movement is well-executed, it means that the nervous system has been trained to the point where it sends impulses to certain muscles, causing these muscles to contract at the good fraction of a second.

Training “coordination” is purely a matter of forming proper connections in the nervous system throught practice. Each performance of an act strengthens the connections involved and makes the next performance easier. Do not practice skilled movements when you are tired. You will be doing wrong movements and your progress will step back.

Flexibility :

4 Types of Flerxibility

SFL   = Static Flexibility 

“Static flexibility is the range of possible movement around a joint and it’s surrounding muscles and tissues during a passive movement” ( a partner, gravity or other muscles than the ones crossing the joint provide the force needed to create the movement). Static flexibility is occasionally referred to as passive flexibility.

SAFL = Static Active Flexibility

The ability to assume and maintain extented positions using only the tension of the agonists while the antagonists are being stretched.

DMO = Dynamic Mobility/Flexibility

Dynamic Flexibility refers to the available range of motion during active movements and therefore requires voluntary muscular actions from muscles crossing that joint. Dynamic Flexibility is occasionally referred to as Active Flexibility.

STFL = Strength Flexibility

Strength flexibility is the ability to exert force with the antagonists at the range of motion of a movement, in order to control the movement and return to the start position.

Balance :

Balance is achieved through correct body alignment. Without balance (at all times), you can never be effective. Every part of your body is important to create and maintain a balanced position. The secret of a proper balance is a proper stance and postural habits. You should seek good balance in motion and in stillness.

The fighter’s center of gravity changes constantly, varying with his own actions and those of his opponent. We should control the balance at all times so that we can not lose control in the middle of an action (missing blow).

Push The Limit of Your Body

Here it is! FREE trainings and workouts forever! Knowledge have to spread to evolve.

The fitness programs include workouts at home, in the gym and the motivating team training.