WARNING THERE ARE SPOILERS
So last night I watched the latest episode of the Ultimate Fighter. As you may have guessed I am a fan of mixed martial arts…in fact its how I got started on fitness was to make myself stronger to make my martial arts better but that is beside the fact. Well last night I saw Junie Browning who has made quite a name for himself for his drunken antics, short temper, and lack of respect for the other members of the house fight against Rolando Delgado who was viewed as the weakest on Nogueira’s team. Everyone expected Junie to squash Delgado. Not sure why. For some reason everyone considers Junie to be awesome but I didn’t see anything that really impressed me. Delgado who is viewed as the weakest was definitely landing more shots. The problem was they looked like they lacked power behind them. So to quote myself

“Some kettlebell training will do him right.”

Now power is a simple equation that goes like this

strength X speed = power

Plus we would want to give him more conditioning so he won’t poop out in the later rounds because had he had higher conditioning he would have won.

For speed I would have him continue the speed work with his boxing coach (anyone else get reminded of Mick from Rocky when they see him?)

For strength I would use
turkish getups
clean and presses
overhead squats
renegade rows

for power and conditioning
swings
snatches
clean and jerks (this one is especially important because they need to be able to keep their hands up when tired)

If Delgado reads this I hope he heeds my words and takes my advice. Then he will get the power behind the punches that would have landed him a victory over the most feared one in his weight class and possibly a contract in the UFC.

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