The Best Exercises To Build Strength And Stamina

Are you looking to build strength and stamina like an MMA fighter? It’s no doubt that strength and conditioning requires a lot of dynamic and compound movements. And in order to successfully build strength and stamina one needs to be able to generate a tremendous amount of power, speed and explosiveness. Within this article we have put together for you, few tips to help you build strength and stamina.

1. Plyometric push-ups

This explosive variation will target the muscles of your chest, triceps and shoulders.

How to do:

  1. Begin in the standard push-up position with your hands straddling an elevated platform about four to six inches tall.
  2. Perform a traditional push-up, inhaling as you descend. But while pushing back up, drive your hands into the floor with maximum force to elevate your hands and upper body off the floor to the top of the box.
  3. Walk your hands down to the floor and repeat.

2. Lunge jumps

The major muscle groups targeted with this exercise are the legs, including quads, hamstrings and glutes.

How to do:

  1. Begin in a square stance, standing with your feet hip-width apart.
  2. Jump into a lunge, with your right foot forward and your left foot behind you. When you land, immediately sink your back knee to a 90-degree angle till it almost touches the ground.
  3. Explode out of the lunge position, driving from your front heel and lifting both feet off the ground before landing back in the starting position.
  4. Repeat with the left foot forward, making sure to keep your back knee below the hip and your front knee stacked over the front heel. Keep your chest up and shoulders back.
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3. Heavy bag plank with knees

How to do:

  1. Begin in a plank position with your elbows on top of the heavy bag.
  2. Your elbows should be directly below your shoulders, with your upper body elevated off the bag.
  3. Your feet should be shoulder-width apart and your weight pressed back on your heels.
  4. Keeping your core tight and maintaining proper plank form, forcefully drive one knee into the heavy bag as you exhale.
  5. Take your foot back to the starting plank position before switching legs.

4. Corkscrew plank

This move will target your shoulders, chest, triceps and obliques.

How to do:

  1. Begin in a push-up position with your feet shoulder-width apart and your hands directly beneath your shoulders.
  2. Bring your right knee to your left elbow, rotating your right hip under and opening your left hip so they become stacked, exhaling to contract and properly engage your core.
  3. Reset to the starting position before repeating the same movements on the other side.

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