THE ULTIMATE PUNCHING & KICKING POWER GUIDE (Athlete Plyometrics Workout)

Get the 30% off the 120 Day Peak Athleticism Package with code 'COMBAT' here: bit.ly/PeakAthlete
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New to lifting?! Get the Beginner Athletic Bodybuilding program here: riostwinsfitness.mykajabi.com...
Note: In the video is said depth jumps shouldn't be performed by guys OVER 18 when I meant to say UNDER 18.
In this video, Mario Rios goes over an athlete plyometric workout guide. But, more specifically, a workout to increase punching power, and increasing kicking power as well. If you are a fighter, or any kind of athlete who wants to have more powerful or knockout power, this video is for you.
Chapters:
00:00 Importance of MMA Power
01:15 Punching POWER not Punching STRENGTH
04:20 MMA Knockout Power EXPLAINED
05:50 Athlete Power EXPLAINED
06:37 Plyometrics
09:24 MMA Fighter Plyometrics
12:49 Plyometrics Workout 101

[@Coach_MarioRios]

Get the 30% off the 120 Day Peak Athleticism Package with code 'COMBAT' here: bit.ly/PeakAthlete

[@anthonymarcusrodi]

First

[@primalguardian4330]

What about wrestling ? Do they need strenght or power ?

[@adigandlur1355]

If I make it to the ufc im shouting out the rios twins for helping me get there🙏

[@RemiLeHunter]

Hope you make it brother

[@user-bg6yw1oy8s]

Can't wait to see u on the ppvs

[@brandon-mo7by]

When bro not if

[@Ice51234]

What martial art you doing bro? Mixed?

[@youssefbelhadji2575]

i Hope for you that you are not in my weight class buddy 😉

[@Ali.Does.Boxing0831]

I've been waiting for this so long thank you Mario you changed fitness for everyone for the better 🙏

[@hawk329]

Really liking these long form videos your points are more clear and overall better explained in these rather than the short form videos which makes these videos really enjoyable and helpful, great job Mario 💪

[@OceanMan777]

The quality of the videos r improving rapidly

[@JackDogeyMan]

MARIO BRO THANK YOU IVE BEEN ASKING FOR THIS

[@FountainMC.]

amazing video exactly what i needed for muay thai

[@The-ey2im]

Thank you for this, it was extremely helpful for me as a fighter.

[@SouthernBoxing]

Love the MMA/combat sports content!!!

[@albi2449]

Who’s excited for UFC 300 this Saturday

[@Coach_MarioRios]

I will be there so expect a vlog 😏

[@jovannyborunda704]

@@Coach_MarioRioslfgg

[@Braydenblais24]

@@Coach_MarioRiosthoughts on Holloway vs Gaethje? My favourite fight it was absolutely insane

[@user-ri7zb3he3f]

Thank you for making this video

[@Coach_MarioRios]

Glad it was helpful!

[@user-ri7zb3he3f]

@@Coach_MarioRios Bodybuilders are cringe

[@ispavanthegoat]

you are the goat💪🏿💪🏿

[@officiallolbg]

Man thanks for your Content Mario🫡

[@Coach_MarioRios]

My pleasure!

[@akujinyo]

LEZGOOO NEW VIDEO

[@chrisbadrous]

Your going big places Mario. Keep it going big dawg 💪💪💪💪💪💪🥊🥊🥊🥊

[@xaviermonje6956]

Actually this is what I've been missing. As a former gym bro I felt weak and slow at some point. Keep going Mario! You're changing people's lives!

[@ErykSzczypta]

LETS GO FINALLY

[@Poisoner_]

I love marios long form videos

[@dog-yk1wh]

more combat sports bro. we really do love these contents

[@BenMarin21]

Mario is a lot smarter than I thought 😳

[@tinyky2598]

It's almost like he went to school for this! He's just often overlooked because of his approach

[@min-min1309]

He did went to scho9l​@@tinyky2598

[@jijojacob1580]

I hope you are doing amazing Mario, i noticed you made three mistakes in this video which could be corrected through edited captions. Again thank you for saving fitness bro😁

[@SuhbanIo]

Kicking keeping you big as hell

[@Sir_Jordan2032]

Alex Pierra left hook keeping you big as hell

[@OmsanMMA]

if I do make it in mma, I will remember this as a key step in my journey

[@mikerike5053]

Punching power not punching strength made so much sense lol

[@retiredandtired]

0:16 AY THATS RODTANG THE GREATEST MUY THAI FIGHTER EVER HELL YA BABY WOOOOOOOOOOOOOOOOO

[@joshinaround0]

saenchai

[@retiredandtired]

@@joshinaround0 family feud wrong sound

[@adrianmadrid6576]

Can you do one for the lower body

[@idanyakobson4170]

As a plyometrics beginner, how am I suppose to do 80-100 jumps and 80-100 throws per week if the max is two workouts per week and 2 exercises per workout so I only have according to what you said 4 exercises per week max so maximum 16 sets per week and with 2-6 reps per set its impossible to do 80-100 reps for upper and lower body plyometrics per week, so what am I suppose to do?

[@konizamqb678]

Mario Rios please make a video about dragon boat this is my 20th time trying to get your attention about this topic I want you to just make a video about dragon boat study about it and look at professional dragon boat athletes this water sport is so good for core strength back strength and shoulder strength please just make a video about it it’s VERY HIGH IN POWER TRUST ME I DO IT AND MY POWER INCREASESED LIKE CRAZY

[@MonkeyyFN]

8:53 why do you say that depth jumps stunt growth? let's say an average high school basketball player has a vert of 25 inches. they jump 20 inches to attempt to block a layup, miss the block, then jump 20 inches again to get the rebound shortly after. how is this any different from landing from a 20 inch box, then jumping 20 inches?

[@LeeXavie]

This is why Leon Edwards has the most aesthetic sleeping routine!

[@Mega-ww6bu]

Mario I have a question. You said don't do depth jumps because it stuns growth. If I am doing normal box jumps and I jump onto the box then go back down to the ground and immediately jump back up does that stunt your growth? Thank you

[@mendozadavid1376]

Can you do one for soccer? Because everyone on instagram over complicates it and I don’t really know where to start

[@Wryyyyyyyyy21]

I'm wondering if Mario and Martin become pro athletes ,we are gonna be their hardcore fans

[@tabishbaig7243]

How much should i increase my strength to before thinking about doing plyometrics (relative to my bodyweight)?

[@khadimhussain2528]

How many sets and reps do we need to do for plymetric exercises please respond

[@N1ckEnt]

Mario, i do taekwondo and we have like a springy stance all the time so does that count as plyos?

[@S.O.A_Zero]

What about plyo with a weightvest? Wouldn't it allow to progressively overload the exercise with small increases every x months?

[@hamuss204]

9:14 What do you think about checking a low kick if you under 18?

[@aravchopra5974]

Nice video 👍💪, but in the 120 athletic packages, it says that it includes an MMA power program, but in the photo shown here at time 12:47, it doesn’t show it, so is it included in the package or not?

[@Coach_MarioRios]

It is included, whatever is on the website currently is correct

[@aravchopra5974]

Cool 👍💪 still waiting on the Mario and Martin Rios x Leon Edwards “OF video”

[@ottorudolf600]

I saw your video talking about jeff nippard and Mike isratel in which you said cold showers were overrated. I see how this makes sense for a muscle building standpoint but I also know you focus more on athleticism. If you aren’t focused on completely maximizing muscle gain then aren’t cold showers good for reducing soreness, boosting testosterone and endorphins and mental clarity?

[@jjjjj2220]

The funny thing is brain shaw did have a 50 inch vertical jump. He was a basketball player

[@AhmedRaza-lv3id]

Power is mostly genetic but can be improved

[@Coach_MarioRios]

That can be said for LITERALLY EVERYTHING 🫥

[@ItzzAction]

Are sled pushes good for MMA?

[@andreasviken2949]

Does it still work to work on your power in your 30s? I’ve strength trained all through my 20s but I only ever managed a 225 power clean so I don’t feel very naturally powerful.

[@thechosenone93]

A 225 power clean is great. Yes it does work to work on power in to ur entire life not just your 30s

[@kimjongunmoresubsthant-ser2812]

That's why Andrew Peiriera has the most aesthetic physique

[@dontboyr]

Does this 10:03 also stunt growth since since u jump immediately after landing?

[@teacup2686]

No, it's not high intensity.

[@alir.z4481]

❤

[@johnnyplays2843]

Did you mean to not do the depth jumps under 18 for guys not over 18?

[@mikerike5053]

Yeah that’s what he meant

[@Coach_MarioRios]

Yes I did not catch that but thanks for mentioning. Yes I meant under 18

[@communityguidelines876]

Does changing workouts 6-10 weeks also apply to your lifting workouts?

[@Ethan-nc1hf]

Yes. Use variety for your lifts

[@jaouherkoussani]

00:17, the guy hit with all of his might with perfect technique and Roadtang didn't move an inch

[@TheCatabolicTrex]

Wait a minute Mario, weren't you dunking on people who tuck their legs when they jump over obstacles?

[@Cousma486]

Can I do both? Like a week of strength and a week of power

[@Coach_MarioRios]

Ngl that’s dumb 🤷‍♂️

[@jerryth3h4tflipperkool56]

As an 50% Italian who is also a bodybuilder hes lowkey just in the wrong part of Italy lmao my Nonno cooks up meat sauce with insane protein macros all the time

[@developerguy75yt69]

1:28 bro said punking

[@imcgonigle2006]

I’ll be a UFC champion

[@uefacristianoleague1572]

Do your best💪

[@enigmaticspider]

Does this any way stunt my growth? I'm 16 in the moment and I feel like I'm still growing lmao

[@smirkii]

plyometrics dont stunt growth but mario said depth jumps do, not sure if its true but thats just what he said

[@38special_education]

yo mario i love your videos but theres a problem, they too damn quiet. i try to watch your videos when lifting weights and i turn up the vol to the max and i can barely hear it. please edit the video to be louder next time :D

[@xtrumo.em2d296]

Someone named Martin is impersonating Mario. Lmao

[@user-ki4xw2rb8q]

Only thing you are wrong in here is for putting standing jumps and throws with no contermovement as plyos. Box jumps are not plyos, and most of the medball throws that you show are not plyos either. They work power, sure, but no plyos because it's not elastic/reactive by nature. Is like saying that olympic lifts are plyos.

[@snakeburrito6970]

Brother does cutting stunt growth ?

[@Quepro12453]

Yeah bro i remember 6 foot guy cut after he got muscular and shredded after cut he became 4"11 foot

[@Koch3665]

no how old are u?

[@nathangonzalez6752]

What creatine should I take ( I’m 16 )

[@teacup2686]

monohydrate is the best one

[@nathangonzalez6752]

@@teacup2686 what brand ?

[@teacup2686]

@@nathangonzalez6752 Any, I don't think there is a big difference between brands.

[@ivmyftiu5552]

But Ko Power Is genetic for Alex Periera i Dreams his Power

[@indene4033]

Mario wants to be a fighter when they gotta put his azz in straw weight

[@futureufcchampion9293]

Fight bedtime mma

[@allrounderplaya5957]

Throws arent Plyometrics, they are Ballistic exercises. Plyos must have a Fast Stretch Shortening Cycle, not move an object fast

[@BenMarin21]

They are called upper body plyos. Also plyos are technically called ballistic exercises

[@dontboyr]

8:55? Maybe under 18 as a guy

[@weismaster4860]

I was doing trampoline and ground flips for over 6 years now and i am 180 cm tall, can you explain why my growth didnt stop? I was doing only depth jumps the whole time.

[@yankee6455]

Trampoline and ground flips aren’t depth jumps

[@weismaster4860]

@@yankee6455 no? you jump from above and jump again how is that not depth jump? you do many round offs that is also mostly depth jump by his deffinition.

[@weismaster4860]

@@oldpringels-eu2dw maybe

[@ChanceGuevara]

Sorry but the depth jumps stunting growth is a myth. Ir ir were true playing basketball would stunt growth etc Dont believe me just look uo nathanael norton, or john evans. Isaiah rivera, any vertical jump coach really

[@frtna7895]

loook no offense to you but THERE İS SOMETHİNG CALLED EXERCİSE SCİENCE? YOU CAN MAJOR İN THAT? dam there is a lot I need to know about the world

[@joshinaround0]

mario gonna cry when “pillow hands” jamahal hill chins his boy alex

[@ahmadax2]

Caught cheating on leon edwards 🤦‍♂️

[@purplehurricane1294]

Bodybuilding only losers are coping

[@Youngster543210]

Plyometric training is worthless. What allows you to access a greater percentage of your peak force quickly is nueromuscular efficiency, aka SKILL. To throw a powerful punch one needs to be strong and SKILLED at punching, because its that skill thats going to allow you to throw the pucnh quickly. Plyometrics is just a poor method of strength training lol. Wheb you bench 315 for a heavy triple you're calling upon the muscles in the same exact fashion as you would in a medicine ball chest throw, only difference is the weight is heavy so it doesnt move fast, you're still exploding with everything you have though. Plyometric training does literally nothing for sports performance unluss your sport is doing those exact plyomtrics lol

[@Coach_MarioRios]

Yeah that’s why UFC Champion Leon Edwards does plyos, and ufc champion Alex Pereira does them as well, and so does Dustin poirier. And literally every fighter in the planet. There’s no logic with your comment it’s crazy. What’s functional about the exercises is the movement pattern, you can make them specific sure that’s fine. But you can only train your SEC, and SSC through plyos buddy

[@yankee6455]

Bro just said a lot of nothing to argue against science 😂

[@Youngster543210]

@Coach_MarioRios They do them because their ignorant coaches tell them too. Your argument is a fallacy, it assumes because people do things it's correct lol Leon would get the exact same benefits if he abandoned the plyo exercises for more bag work and/or strength training as the SKILL of jumping does fuck all to improve his fighting ability. Plyometrics do not produce a physiological response, it'd purely neurological. And neurological adaptations are SPECIFIC, like incredibly specific lol. So specific that there is even such a thing as negative skill transfer when movements are too close but not identical (i.e shooting a weighted basketball). Nothing you said is scientific at all lol, literally just broscience that has long been debunked.

[@Youngster543210]

@yankee6455 Nothing Mario said was scientific lol. In fact the few scientific facts that he touched on literally DISPROVE the value of plyometric drills lol. Especially for a fighter who isn't performing any of these drills in actual competition.

[@FlawyClips]

​​@@Youngster543210 Yeah bro "everyone, including people graduated in sports science, are wrong except for me". Every athlete, literally every high level athlete performs plyometrics and its because of one reason: They yield results.

[@idanyakobson4170]

As a plyometrics beginner, how am I suppose to do 80-100 jumps and 80-100 throws per week if the max is two workouts per week and 2 exercises per workout so I only have according to what you said 4 exercises per week max so maximum 16 sets per week and with 2-6 reps per set its impossible to do 80-100 reps for upper and lower body plyometrics per week, so what am I suppose to do?