Strength training for fighters or how to develop mass and not lose speed

There is a myth that building muscle mass requires sacrificing punching speed, but this is a misconception. Strength training does not reduce a fighter's speed if done correctly. The reason for loss of speed is a lack of knowledge on how to structure the training process. When working with weights, exercises should be performed with explosive movements, not slow ones – this is the only way to maintain and develop speed while simultaneously increasing muscle mass.

The main mistake is trying to perform explosive work throughout the entire mass-gaining period. The body adapts to loads, so the routine and exercise specifics need to be changed periodically.

Modern martial arts schools practice three types of training for developing mass and speed. Within the first year of training, beginners increase their punching speed by 50%, while their musculature develops just as well as those who dedicate themselves entirely to fitness.

The mass and speed development complex lasts 6 weeks, with workouts alternating in a 4/7 and 3/7 pattern. With this distribution, muscles have time to rest and grow. Each muscle group is loaded once per week. Abs are trained at the end of each workout. Exercises are chosen to develop both mass and speed simultaneously.