Developing DEVASTATING Power in Your Kicks

The first 1,000 people to use the link or my code mmashredded will get a 1 month free trial of Skillshare: skl.sh/mmashredded04221
FIND BEN:
➥ IG: / bechangeben
FIND ME:
➥ IG: / mmashredded
➥ WEB: www.mmashredded.com
➥ FB: / mmashredded
➥ SUPPORT ME & JOIN THE COMMUNITY: / mmashredded

[@MMAShredded]

My NEW strength & conditioning program for fighters here: www.mmashredded.com/fitnessfundamentals

[@thehighcommunity247]

1:30 dang man. I'd be afraid to hyper-extend my resting foot on that exercise. Prolly builds up some great ankle strength though. Good stuff.

[@MMAShredded]

cheers!

[@instanttherapy]

Everyone from his planet can do that, just not us Earthlings.

[@daugustine7211]

True I was thinking the same one bad move and bye bye ankle or knee, so high knee leaps in the pool.

[@WideAwakeHuman]

yeah that's really not a great movement - putting a huge percentage of your weight on your ankle while fulled extended isn't worth whatever benefit you might get from it

[@timmyfung01]

Thank you for posting this, I just did those exercise and feeling it now, I have skipped the one with the bench because I don't feel safe about it, but just did three sets of all others. great exercises, and this will be my morning training routine. Thank you for posting it.

[@MMAShredded]

thanks for watching!

[@omarghazaly8278]

tell us the updates

[@timmyfung01]

@@omarghazaly8278 it has been great, I have not being consistent with it because I mixed it with other workout, but I do feel the burn on it. I spar better now too, the exercise I did make me more comfortable to kick, I am more fluent with kicks.

[@tescomealdeal7760]

Hey Jeff could you please make a video on how to get in and out after a combo like what I mean is when I enter the pocket and land a 1 2 could you show good ways to exit or follow up? Would be a great help and thanks

[@TheTonyCAcc]

Great video idea!

[@truegematria7024]

@MMA SHREDDED

[@SonOftheBattleCry]

1 2 follow up with round kick or leg kick re center an circle away from your opponents power hand

[@MMAShredded]

definitely can!

[@Toki52]

Good idea! In a word, pivot

[@russfong5555]

Awesome training... and you are a beast! Thank you for sharing Jeff.

[@MMAShredded]

thanks bro!

[@SunAndMirror]

Those Windshield Wipers on the pullupbar too! Safer on your back but not everyone has a bar...some people dont have soft floors! Rotate perpendicular to ground or parallel, both have benefits! Great video!

[@instanttherapy]

All my years in various martial arts still brings me to one point in time where a western with James Garner had a cowboy ask him if he was fast and James said "no, just faster than you." That is my Mantra in martial arts.... "Be a lot smarter than your opponent, just a little bit faster, always smile, and be nice even when you can't be nice."

[@jasonvoorhees5640]

you are weak and a coward it seems smh

[@koolaidfoxdie9847]

Love the single leg KB swing. Trying this out in my next session!

[@MMAShredded]

cheers!

[@nicoborgards2357]

exactly what i needed im so glad i found this channel! thank you sir!

[@MMAShredded]

no problem!

[@beawarrior9208]

Wow! Amazing exercises! Thanks a lot for sharing! I'm totally going to try those!

[@MMAShredded]

thanks for watching!

[@Bigjonstud71383]

Exercises for grappling would be nice also, especially takedowns. I do band resisted shots but that’s all I know.

[@MMAShredded]

cheers!

[@brucehillbillybarthalow3786]

THESE are sweet exercises.Thanks Jeff

[@MMAShredded]

thanks for watching!

[@unknownentity8256]

Thank you, I'll add this to my weekly routine.

[@MMAShredded]

awesome!

[@maximebaron254]

and this is why professional fighters are just on another level

[@MMAShredded]

haha cheers!

[@d2ds17]

I'm not even a fighter but I wanna try this out. Gonna use my pink and purple bands first before graduating to green👍🏼 Great content, gentlemen👌🏼

[@kylemccray8602]

Adding these exercises to my workouts

[@MMAShredded]

awesome!

[@Coach-MG]

Excellent video. Will incorporate these into my led day

[@MMAShredded]

awesome!!

[@e.e.8589]

Thanks! That zercher band squats looks awesome. And I will totaly smash my knee with that kettlebell lunge swing 🤣

[@MMAShredded]

haha!!

[@adrianm7882]

I never knew that I needed a video so much until I saw this! 🔥🔥🔥🔥🔥

[@MMAShredded]

glad to hear :)

[@Tora209]

Keep up man, I'm entirely sure you'll get far in this sport

[@MMAShredded]

thx!

[@2North0Star6]

You’re the man, Ben!!!

[@muhammadhuzaima6026]

Thankyou so much. I have been watching you for a long time and am a huge fan

[@MMAShredded]

thanks man!

[@maleficomusic8677]

This is the most useful video you've put out in a while. Most ppl skip legs. Running isn't enough.

[@MMAShredded]

cheers!

[@ahuatltelicza7874]

thanks man, gonna try these.

[@MMAShredded]

awesome!!

[@johnkristoffergimpes2522]

Thank man for this!!!

[@MMAShredded]

no problem!

[@jc-kj8yc]

Tried this yesterday. Can't walk today 😅 the jumping bulgarian split squad honestly isn't the worst part. Those kettlebell swings are hell!

[@MMAShredded]

hahahaha nice!!

[@isisdaddy1]

Wow. It all looks killer

[@MMAShredded]

cheers!

[@MrGamingKidFTW]

thoughts on training with ankle weights to help speed?. being careful to not overstress the knees

[@MMAShredded]

I haven't done much of those actually

[@wv5853]

Should I do the windshield wipers to failure or is it more like a max explosive thing?

[@presentapereira2472]

Muy bueno, gracias por compartir tan valiosa información

[@MMAShredded]

Thx for watching !

[@ignaciosanchezrojo5775]

Youre the best, you should come to gran canaria.

[@MMAShredded]

thanks bro!

[@DARHenwood]

Any tips on how to program these movements, number of sets, do you have a dedicated explosive day or do you use these as accessories to a more static strength workout? I'd like to get more explosive s and c so I'd love to see how you program these.

[@MMAShredded]

I can def talk to Ben about making a program to follow!

[@Eri587]

The fact that your knee goes up to chin height in the plyo split squats is fucking terrifying. Im using the wall behind as measure, there is a paper in the wall that is at the height of your head from the camera's angle and your knee reaches it. Incredible power.

[@MMAShredded]

thanks for watching!

[@voreqejackson1238]

jeff, what is your opinion on training kicking speed and power with resistance bands, I was thinking of making this part of my workout but some say it ruins technique.

[@Ratamahata7]

This series is amazing

[@MMAShredded]

thanks!

[@workoutreunionivoula]

Superbe technique bravo île de la reunion

[@MMAShredded]

thank you!

[@mateenessop1143]

@MMAshredded could you make a video on how to increase the gas tank and how to get devastating punching power

[@MMAShredded]

il see what I can do!

[@tonigarcia3843]

El segundo ejercicio es un rompe rodillas :solo ahy que ver como apoya el peso en la pierna de atrás con la rodilla torcida

[@academieartsmartiaux360mma9]

Wow. Machine jeff 👊👊👊

[@MMAShredded]

thanks bro!

[@jayjones3691]

i do stuff like this exactly. i follow lomachenko skip running tech. good shit

[@MMAShredded]

cheers!

[@braedenmoses]

Holy crap what a scorcher !! 🔥💛🔥

[@MMAShredded]

cheers!

[@chairshot]

so useful trainning.

[@MMAShredded]

cheers!

[@bambreez]

I tried this today, only the kettlebells. 5 sets of 6-10 reps. Supersetted it with pull-ups. Even then, Much more difficult then what Jeff makes it looks like, biggest task I found was not the actual stretch or muscle of mine, but the BALANCE

[@MMAShredded]

thanks for watching :)

[@turbowtime9611]

1:29 = *Damn............................!* Why have I never thought of that?

[@MMAShredded]

haha

[@truegematria7024]

Jeff please make a video on in and out sequences. Entering with a shot and then exiting and then countering again and hopping out again kinda like Whittaker max or Conor do and good Russian boxers as well @MMAShredded Jeff Chan

[@MMAShredded]

ill see what I can do!

[@wasabi5338]

Those zercher band squats translates well to grappling too

[@MMAShredded]

cheers!

[@mmahiglights2934]

Can you record how to fight like Gilbert Burns video also big support for you and your channel you doing great work

[@ryleigh6488]

Daam this some good stuff

[@MMAShredded]

thx!

[@alexkehoepwj]

That lead leg kick is ridiculous dude

[@MMAShredded]

thanks for watching!

[@AlwaysBoredOne]

So how many reps, sets and breaks are in between all these exercises?

[@gbruceg5138]

This video is right on time. I recently damaged my LCL during a rendori session. I've been doing similar exercises but not to your degree. Knowing that you're not a doctor and can not give medical advice, are those routines helping to stabilize your knees? Thank you.

[@corylahey9941]

bro i'm tellin you? check out kneesovertoesguy. i got tendinitis in my right knee predominantly from how i shoot doubles / singles and just his zero program fixed it. my physiotherapist thinks it's genius. if you're low on money just watch his vids on the tib raise and the split squat. will change your life.

[@DrGetgood]

Look into kneesovertoes guy on KZbin. Helped me recover from my knee injury and my knees have been stronger every since. My knee pain is almost non-existent now too

[@MMAShredded]

I wish you a speedy recovery... I would shoot Ben a message on instagram @bechangeben , im sure he has th knowledge to help you out!

[@gbruceg5138]

@@DrGetgood Will do. Thank you for the tip!!!

[@gbruceg5138]

@@MMAShredded Absolutely. Thank you

[@krzysztofa9365]

Wielkie Dziękuję 💖

[@MMAShredded]

cheers!

[@officialyassine]

How much KG is the weight, by the singe leg back

[@NexusJunisBlue]

Dude these look like no joke!

[@MMAShredded]

they are hard but awesome!

[@unknowninfinium4353]

Jeff look man, I love your videos and always support you. Seeing you improve your kicking power makes me scared you might "Masvidal" me.

[@MMAShredded]

thanks for your support brother! much love!

[@odonloraque6408]

What I like about the community you are creating, there's no hatters/thumbs down

[@MMAShredded]

cheers!

[@bruceleeyourface3253]

Second exercise he needs to be coached on absorbing his landing more otherwise bye-bye knees

[@chimpz4ever]

Ok imma need Ben to just walk us through a weekly routine cuz bench deadlift squat is great but I feel like it isnt the most conducive workout for MMA specifically. Pleaseee Ben 🙇‍♂️🙇‍♂️🙇‍♂️

[@MMAShredded]

haha shoot him a message on instagram @bechangeben!

[@FM-dm8xj]

Jeff, need more travel vlogs (if possible)!!!1

[@MMAShredded]

im actually travelling right now but haven't logged it :(

[@officialyassine]

I really love to see power training for combat sport

[@MMAShredded]

cheers!

[@user-qc6gj3dd4l]

Guys, you gotta be careful with the second exercise, one can imagine that you fall down with all your power and weight on your one knee and if the floor in your gym does not have several cm of rubber (like in the video) you will end up in injury

[@frankalmendariz5790]

jeff can you show us how to fight a taller opponent i have a fight coming up and he is like 5,10 and im 5’6

[@MMAShredded]

ill try to make a video!

[@goblinslayer6520]

how to counter teep?

[@ireng714]

I think I've seen these exercises somewhere in one of athlean-x videos.. 😅 I wonder if Jeff Cavalier is secretly training kickboxing

[@MMAShredded]

thanks for watching!

[@kawaiikaikun]

Congrats on becoming a KRU!

[@MMAShredded]

thanks bro!!

[@williamsmachaca8941]

Porfa en español... hay un mercado muy grande en este idioma.. lo necesitamossss

[@fucku25100]

Do a yodsanklai fairtex, fighting style tutorial

[@MMAShredded]

noted

[@thesuperjin]

impressive as always. strength and conditioning trainers are generally very poor quality for mma. important to find knowledgeable coaches that can make improvements specific to your sport. these exercises look great. keep up the good work.

[@MMAShredded]

thanks for watching!

[@notvladamir4082]

Yup I've had at least 4 different coaches for judo and kickboxing and all their conditioning work is useless.

[@jasonvoorhees5640]

@@notvladamir4082 useless how?

[@fasbhat1195]

Beautiful

[@MMAShredded]

:)

[@gokushkameha-ha-ha9344]

I kneed a bag wrong and tore my patella, apparently, you have to land clean every single time or you injure yourself

[@SonOftheBattleCry]

Now imma gonna be striking like Bruce irvin

[@MMAShredded]

haha

[@sargent5150]

Can’t wait to toss these in my tool bag!!!

[@MMAShredded]

:)

[@focusgreg4136]

Fantastic ✨❤️‍🔥✨

[@MMAShredded]

:)

[@Tanjutsu4420]

Completing the kick will give you more power than you need. Most people are thinking about the retract before finishing out of paranoia. Finishing your kick will give anyone the power they’re looking for without creating any workouts

[@DirtSpud]

I do them to build up endurance, something other than running and skip roping.

[@jonathanwall7748]

Pearls 👌🏻💫

[@MMAShredded]

cheers!

[@AlligatorAli]

Hey Jeff, just wanted to say thank you.

[@MMAShredded]

no prob!!

[@abysswalker9765]

The question that has been bugging me for a very long time, does the classic barbell back squat improve the power of Muay Thai kicks? Let's say you can squat 180 kg, this gives a certain potential for explosive actions from the legs, besides it increases the mass of the legs themselves. Will it work, or does it make no sense and is it better to focus on specific training?

[@r1clipdat]

I'm not an expert but from what I understand I don't think it would. Plyometrics would be better for increasing power because it helps you work on explosiveness. I'm sure normal squats will help a bit too but probably not as much

[@corylahey9941]

generally speaking you can make it simple by looking at kinetic chain. what is the mechanic of a kick? a push kick, uses a push after chambering motion that could see benefits from leg press or squats. a roundhouse or spinning kick, your torque / twisting force is going to be what's most important. since you don't twist in a squat, it won't help much outside adding additional mass to the kick. twisting exercises such as the last one in the video (windshield wipers) are where kicking and even punching power will come from. squats however do load your entire skeleton and increase bone density, which will help you take and deliver shots without snapping your shit up. tl;dr - do squats help power ? no. can squats still be beneficial? yes

[@abysswalker9765]

​@@corylahey9941 Thanks for such a detailed answer mate. If i get it right, for the same purpose (increase in bone density, overall strength) one can use deadlift or olympic weightlifting movements and squats wouldn't be any better? Btw, can you name any exercises that work exactly on this ability to create torque? The exercises I've seen wrestlers do come to mind - twists with rubber bands and some twists with kettlebells

[@blueduck119]

Well I can tell you that my friend who squats 210kg kicks very hard with less than perfect technique

[@bpswank429]

@@r1clipdat yeah you’re definitely not an expert so don’t try give advice

[@tapasdutta2989]

Awesome!!!

[@MMAShredded]

cheers!

[@awildgrendel7148]

Yoo do the knees over toes guys ankle and knee exercises. Maybe it might bulletproof ur kicks more.

[@boxingchannel7817]

1:22 What aaa!. 😮😮Those look hard

[@MMAShredded]

cheers!!

[@Satanas-or1jj]

Face mix bruce lee end jacke chan end tong po.hahahaha

[@onebodyserviceoneshow]

🔥landed, brother spirit word John One One; one may-22-2022-power🔥

[@MMAShredded]

cheers!

[@zenjigaming3342]

when we will see u in ufc?

[@MMAShredded]

prob never lol

[@johannesd.492]

There is a fascination to powerful kicks, for me. Everyone can imagine a knockout with a haymaker, kinda makes sense. But for me, and I suspect many others, leg kicks and their damage are hard to properly imagine. But everyone who has trained some kickboxing and has felt a proper leg kick...oh boy it's a nightmare for anyone who is unconditioned. It is positively insane how many hard shots pro fighters can take on their legs, which certainly screws up public imagination. Just one hard kick by Jeff would propbably send 90 % of the population straight into the wheelchair for a week (me included).

[@TheChattounet]

of course ! took a kick in the thigh once... it was horrible and couldn't do anything at all until the end of the day.

[@MMAShredded]

cheers!

[@paulopontes98]

Excelente top

[@MMAShredded]

thx!

[@Will-xl7xp]

A lot of People gonna get knee damage doing these

[@ch0wned]

Don't lock you knees my dude, watch your vid!

[@MMAShredded]

thx!

[@jamesmcaffie]

WOW 😯🙏🥊🔥

[@MMAShredded]

:)

[@bartonb8982]

Do ROIDZZZZ!!

[@carlj4046]

hell yeah, I'll be splitting watermelons like this every single time I eat one!

[@MMAShredded]

cheers!

[@Zou_heart]

We Mongoloids have strongl legs short and huge calves with quads for climbing hills

[@tc47101]

rất tốt 😃😀😀👍

[@deemc7756]

🥊

[@MMAShredded]

cheers!

[@ShahProducktions]

First and foremost! Work on biomechanics of throwing the strikes first!, If you are a beginner this is key. Dont work on developing the strength first worry about technique and then strength

[@chardesantonio9234]

Are you Jack Chan's son!? Kkk

[@philippemassie1564]

Visalus Ben?

[@denispeter8193]

super 👍🔥🔥

[@MMAShredded]

cheers!

[@nofilter.906]

Kicks are great.......if your opponent isnt moving!!!!

[@lloydscott7685]

Dude did a montage with no music or bad hair. Lol

[@Teenagerus]

Don't wanna be mean, nor trolling, but imho those exercices are no good for your spinal column. Also about the last one : I used to do it for abs, but it was useless. It's way better to do Windshield Wipers on the pull ups bar. Your legs will work too.