Part 1 Principles of Strength Training Developing Your Program 30 Steps to Developing Your Training Program Purpose of Dividing Training Techniques for Strength and Power Eight Principles to Prepare the Muscles for Fighting Five Types of Strength Most Often Used in Fighting Secrets of an Effective Strike Breathing During Strength Training Adapting Strength Training to the Demands of a Fight Conditioning and Endurance Techniques Power and Conditioning: Two Very Different Muscle Qualities Five Rules for Minimizing Opposition of Power and Endurance Adjusting Circuits for Optimal Conditioning Techniques for Increasing Flexibility Flexibility and Stiffness: Two Opposite Muscle Qualities When to Stretch How to Stretch Techniques for Recovery and Injury Prevention Warm-Up Cool-Down Regenerative Massage Using a Foam Roller Injury-Causing Strength Imbalances Cross-Education for Recovery From Injury Nutritional Approach to Recovery Part 2 Strength Training Exercises Specifically for Fighting Neck, Trapezius, and Jaw Exercises for the Neck Neck Flexion Neck Extension Lateral Neck Flexion Strengthening the Jaw Surround Your Neck With Massive Trapezius Muscles Shrug Strengthening the Abdominal Wall Sit-Up Standing Cable Crunch Twisting Crunch Leg Rotation on Pull-Up Bar Plank Punches and Elbow Strikes Exercises for Explosiveness Narrow-Grip Bench Press Punch and Elbow Strike With Elastic Band or Pulley Medicine Ball Throw Forearms Wrist Extension Wrist Curl Strengthening Your Stance Partial Squat Standing Calf Raise Kicks and Knee Strikes Paradoxes of the Psoas Muscle Exercises for Increasing Strength Standing Leg Lift Leg Lift on Pull-Up Bar Knee Strike on All Fours Grabbing, Pulling, and Choking an Opponent Pull-Up Power Triceps Extension Hanging From Pull-Up Bar Hammer Curl Chokes or Countering a Choke Exercises for Endurance Hanging From Straps Isometric Adduction Leg Press Using Full Range of Motion Seated Squat Lying Leg Curl Reverse Calf Raise Bridge How the Muscles of Respiration Affect Endurance Lying Rib Cage Expansion With Weight Importance of Hip Flexibility Hip Rotator Stretch Lifting and Pulling an Opponent Conventional Deadlift Straight-Leg Deadlift Dumbbell Clean Row Part 3 Training Programs Beginning Programs for Overall Strength Program for Gaining Familiarity With Strength Training Program for Increasing Volume of Work Advanced Beginner Program Specialized Programs Basic Specialized Program Advanced Specialized Program Highly Advanced Specialized Program Customized Programs Boxing Program Kicking Program Ground Fighting Program Hand-to-Hand Fighting Program Conditioning Circuits Basic Circuit for Beginners Intermediate Basic Circuit Advanced Basic Circuit Customized Circuits Boxing Circuit Kicking Circuit Ground Fighting Circuit Hand-to-Hand Fighting Circuit Specialized Circuits You Can Do at Home Specialized Circuit for Protecting the Neck Specialized Circuit for Abdominal Support Circuits for Injury Prevention Preventing Shoulder Pain Preventing Low Back Pain Preventing Neck Pain Preventing Hip Pain Preventing Knee Pain and Hamstring Tears.