The mechanical foundation
Striking is a full-body kinetic chain. Force starts in the floor, gathers through hips and core, and expresses through fists, elbows, knees, or shins. A striker needs a body that can be rigid at impact and fluid in movement — a paradox solved only through specific training.
The most common mistake is copying bodybuilding routines: isolated muscle that never transfers to the ring. At DM Fight we prioritise patterns that mirror combat — rotation, push, pull, anti-rotation, and unilateral work — so every kilo of strength has a clear destination.
"True power isn't grown in the mirror; it's forged in the furnace of functional resistance."
Functional base
Movements chosen to transfer directly to clinch, sprawl, kick checks, and impact. We do not train to look strong — we train to hit harder, survive more rounds, and exit every exchange with structure intact.
Every strength session in our club is designed around the week of pads, sparring, and technique. The goal is not to arrive exhausted on the mats — it is to arrive more capable.
The power transfer
Rotational torque
Obliques and transverse abdominis trained to create and brake rotation. A Thai roundhouse is not a “strong leg” — it is a hip that accelerates and a core that stabilises in milliseconds. Without controlled torque, power leaks before it lands.
Rigidity at impact
Anti-rotation and anti-extension strength so the body does not collapse on contact. When you land a cross or a clinch knee, you need a moment of total stiffness followed by immediate relaxation. That contrast is trained, not improvised.
01
Plank variations
02
Med ball slams
03
Landmine rotation
Weekly power protocol
A 12-week reference model for strikers with technical base. We adjust volume and intensity around fight calendar or in-season demands.
Max strength
- Deadlifts 5×5
Posterior chain base — direct transfer to striking.
- Weighted pull-ups 3×8
Pulling strength and shoulder stability for clinch work.
- Dumbbell overhead press 4×6
Vertical force without sacrificing mobility.
Explosive power
- Box jumps 4×10
Hip and ankle drive development.
- Olympic cleans 5×3
Triple extension coordination — critical for kicks.
- Med ball throws 4×8
Controlled violent rotation.
Capacity
- Sled sprints 6×40 m
Power endurance for full rounds.
- Assault bike HIIT 10 min
Anaerobic threshold with manageable impact.
- Farmer carries 4×30 m
Core and grip under fatigue.
Ready to evolve?
At DM Fight we combine Muay Thai, Kick-boxing, and conditioning in one ecosystem. Come try our classes in Valencia — first session free — and see how we build strength you can feel in the ring.