Francis Ngannou holds the world record for the most powerful punch. What's the secret behind his devastating knockout power? 💥🥊 Download my free Combat Conditioning Basics below! 👇 💾 Free Conditioning Basics: svenkoch.fitness/freebasics 🚀 8 Week Dumbbell Program: svenkoch.fitness/dumbbell 🔥 8 Week Bodyweight Program: svenkoch.fitness/bodyweight
I love your work Sven. As i train martial arts myself im loving picking up tips like the ones you bring with your video's. Keep up the good work your channel will grow soon enough
In terms of the mesocycle leading up to the fight, would you recommend peaking lower weight class fighters earlier, to allow for the weight due, versus heavyweights who don’t have to cut weight? I’d imagine the glycogen depletion that lighter fighters undergo for weight cutting purposes can result in them not being able to peak in their S&C training as optimally/close to the fight as heavier fighters? For example, Alex Perreira mentioned in a recent UFC embedded video that he can now do more intense training sessions closer to the fight than before, since he doesn’t have to cut as much weight at LHW.
During the last mesocycle, the training focus typically shifts towards technical training. Fighters perform less S&C sessions and more skill-based training. Since glycogen depletion and dehydration are the most severe during fight week, athletic performance suffers during this time. Fighters typically perform their hardest training sessions one or two weeks before the fight. During fight week, they generally train lighter and eat the few carbs they can have around their training sessions. Often times, fighters also have to travel and adapt to new time zones which takes an additional toll on the body. For example, Volk performs his last hard shark tank seven days out. Francis also tapers down the training for the last two weeks in order to be in peak shape on fight night, despite having to cut less weight.
There are plenty of bodyweight exercises you can do to build lower and upper body strength without equipment, especially as a beginner. I've shared many of them on my channel! You can also incorporate plyometric exercises like Plyo Push-ups or Broad Jumps to improve explosiveness through the legs, hips and upper body. ✅️
Hey coach, whats your opinon on how assault bikes can affect bone density? From my understanding, running is high impact but that impact also increases bone density. Will my ability to keep my bones strong be affected by using the the assault bike? Or is it just a small trade off and im overthinking this? 😅
You're right, it's a small trade-off! The assault bike is great for cardio and muscular endurance but not really effective for increasing bone density. It's low-impact, so it's easy on the joints and bones. For strong bones, you could also incorporate some weight training and high-impact exercises into your training week. One method shouldn't replace the other!
Yeah, he definitely has great genetics with his height, built and reach. It's unfortunate that he had to work so hard throughout his youth and adolescence. Ngannou says that he basically missed out on his childhood. It likely laid the foundation for his strength, power and determination today, though.
