Ripped. Shredded. Cut. Regardless of how you describe it, that's what a fighter looks like. And you can, too, provided you're willing to put in some hard work.

When a fighter hits the weights, there are five characteristics that he focuses on.

They are as follows:
• Overall power;
• The chest because it needs to be powerful for punching and blocking;
• Grip strength, which comes in handy while holding and controlling your opponent in a ground fight;
• Shoulder strength, which is vital because a fighter has to keep his hands up to protect his face and head;
• And finally, the quads need to be strong enough to take low kicks and generate power for punches and kicks.

In Part I, we'll discuss overall power. In future segments, we'll hit the remaining areas. Let's get started.  

SECTION I: Overall Power


EXERCISE: Squats
BENEFIT: Increased hip and leg strength, which will generate powerful movement and provide stability in your movements.   
MUSCLES THAT BENEFIT: Legs, buttocks and lower back
HOW TO DO IT: Stand with your feet shoulder-width and keep your back straight. The bar should rest on the rear of your traps. Feel the weight. Slowly squat down (Take at least 1.5 seconds). When your knees reach 90 degrees, pause, exhale and slowly (at least 1.5 seconds) return to the starting position.
TIPS: Maintain the tension all the time. • As the weight gets heavy, use a weight belt to protect your lower back. • Do not move your knees forward, but stabilize them.

To read the complete story, check out  the April issue of Ultimate  MMA.