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How can I improve my lower-body strength to defend against takedowns?

 Strength exercises which target all of the major muscle groups (chest, back, shoulders and legs) should be used when you are trying to increase strength for fighting. Try incorporating exercises which mimic the sequencing as well as timing of the entire body during a bout. Once you have completed your foam rolling and warm-up, begin with core strength exercises such as medicine ball crunches and medicine ball lumbar extensions. Following this, perform a balance strength exercises such as a front lunge to balance. Standing in an athletic stance, lunge forward extending one leg in front, drive off the foot, and alternate sides. All exercises in this phase of training will be performed for four to six sets of five reps. Next, I suggest performing a trap-bar (octagon shaped bar) squat, again using a weight that will only allow you to squat for one to five reps. Finally, incorporate a medicine ball sprawl with external weight such as a weight vest. During this movement, you will begin holding a medicine ball (5-10% of bodyweight), squatting down and thrusting the legs out and behind you leaving you in a pushup position, and return to your starting position. These exercises may also be combined in a circuit fashion in order to increase the intensity adding an aerobic component as well.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.