We do lots of sled pull work with UFC fighter Matt Brown – extra weight on the shoulders, up to a half-mile, sometimes farther. This builds incredible strength in the glutes and hips, which is where punching power originates. It also builds cardiovascular and muscular endurance at the same time.
The only barbell lifts he does are basically Zercher squats or sumo deadlifts. Sometimes we'll do straddle-leg good mornings (one leg out in front) which simulates single and double-leg takedowns.
I have Matt carry a barrel – wrestlers have to get their hips to the opponent, and the only way to carry a 55 gallon barrel is to jam the hips up into it.
Matt will also carry a 100-pound med ball in a wrestler's clinch for interval training. So he'll go 100 feet down, 100 feet back, perform a series of jumps, and then repeat.
But one of the best exercises is the belt squat. Matt uses 365 pounds strapped around his waist and he'll walk with it on for five minute rounds – forward, backward, and to the side.
This builds lateral power and has made him incredibly strong. In his last fight he broke his opponent's nose, jaw, and cheekbone – and we don't do anything for arms other than one-arm dumbbell pressing.
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