By Drew Griffiths (BSc, MSc) Get hench, jump higher, and move quicker on the basketball court, with this weight training program for basketball. Ideally, you’re strength and conditioning should be periodised, with a different pre-season training program, for example, compared to in-season. The program shown here is a general one and should be modified according…

Remember to warm up before you start training intensely. A good warm up might consist of 10 minutes of steady state cardio, shadow boxing for 2 x 3 minute rounds, followed by a number of bodyweight exercises such as squats and press ups. Boxing Pad Drills Boxing pads, or mitts, are great for developing hand…

Getting adequate protein is important for recovery, and adaptation to exercise. Adequate protein intake is also important for the general health and function of the body: Protein powders are not required by everyone, but if you’re an MMA fighter, it’s something to consider using, especially if you are doing lots of resistance training and HIIT.…

If you want to get fit for MMA – then you must “do” MMA* Whilst sparring is necessary for fighters to get accumstomed with the intensity of a fight and the rush of adrenaline, hitting a punch bag is one of the best ways to build MMA specific cardiovascular fitness. There are a few ways…

Heavy Bag work should be the main way that you build up your shoulders as a boxer. Here are my tips Avoid heavy seated presses Use bands and medicine balls Train movements not muscles Isometric punch -30 sec hold, and 1 sec pulses Resistance Band Thrusters Core Band Press I personally like to do shoulder…

Shoulders are in my opinion, one of the hardest muscles to grow – in terms of bodybuilding aesthetics anyway. They are also easily over-trained. Apparently, the shoulders/deltoids have a very high concentration of androgenic receptors, so respond well to certain supplements – but that’s another story I guess. Here’s a sample workout, for those looking…

If you want to punch like Mike Tyson or Rumble Johnson, then you’ll need amazing technique and fast twitch muscle fibres. Fast twitch fibres are extremely powerful and contract at lightning fast speed. A training program to develop power using plyometrics and Olympic lifts, in an ideal world, would be used to build a foundation…

By man flu, I mean that cough that’s going around (Blog will get demoted if I mention the name) Sleep, a whole food diet and getting your jabs is the best place to start. All the supplements etc listed below have at least one scientific paper showing that it works to some degree whether it’s…