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Get into Fighting Shape

Develop KO power, explosive takedowns, and a granite chin with these skill-specific exercises

By Sean Hyson, C.S.C.S.

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Takedowns. If the only boxing you've done involved a crate of oranges, you may want to look for a takedown in a fight-wrestling an opponent off his feet and onto the floor so he can't hit you. "Some guys can get to the legs, but they lack the power to pick an opponent up off his feet to finish the takedown," says Zach Even-Esh, a strength coach to MMA athletes in Edison, NJ. "To improve speed and strength, try the barbell burpee power clean."

How To Do It
Grab a barbell with an overhand grip, hands slightly wider than shoulder width. Get into pushup position on the floor [1].

Jump your feet forward and plant them about hip-width apart [2].

Arch your lower back, and explosively stand up and shrug the bar, coming up onto the balls of your feet. As the bar rises to chest level, flip your wrists over so that your palms face the ceiling and your upper arms are parallel to the floor. Allow your knees to bend as you absorb the force of the bar at your shoulders [3].

Reverse the motion to return the bar to the floor, and shoot your legs back to pushup position. That's one rep. Perform four sets of 3-5 reps, resting 60 seconds between each set.

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