skip to Main Content
Ballistic Strength Movements For Your MMA Fitness

Ballistic Strength Movements For Your MMA Fitness

Over the years ballistic strength development has seemingly been a lost art with a great deal of the fitness community. Granted many box gyms, MMA gyms, and individual trainers and coaches are working to inject this particular form of physical training back into the fabric of many programs. After all, ballistic strength movements are great for keeping the blade (your body) sharp, for keeping your mind honed, and for training us for real life situational fitness should such a moment arise.

Ballistic Strength: Sharpening The Blade

Over the years I’ve found that incorporating ballistic movements into my training has helped to keep my body in a more heightened mode of physical preparedness. The implementation of ballistic strength movements has certainly enhanced the way I produce force for both the act of lifting, as well as for other performance related movements such as martial arts.

Ballistic strength movements are basically movements that introduce muscular contractions that produce maximum velocity and acceleration in a short period of time. These movements can be integrated into your strength and conditioning program to transform you into an athletic machine and it doesn’t require anything too complex in order to make it happen.

As a strength coach I always start introducing more ballistic type movements into the fabric of my strength programs once a trainee has developed a solid foundation of basic strength. Once an individual has mastered the fundamentals we can look at stepping up that trainee’s lifting and performance game by having them produce more ballistic type movements for the purpose of developing a higher level of control and athleticism.

To ease you into the process I’ve cued up this video here to help you introduce some ballistic strength movement into your training once you have gotten proficient in your development of fundamental strength. The following drill is to help you to train speed at which you perform a squat. This is known as a power squat and is a great prerequisite for getting you ready to perform a squat jump, or other rapid hinge movement such as a kettlebell swing.

As you can see it just involves a counter movement of swinging the arms back in order to create the necessary momentum to rapidly descend the hips. The key to performing this correctly is to make sure that your standard squat is stable and performed with a sound movement pattern before taking the reins off to go after this one.

Ballistic Strength: Progressing Further

We can now take what we’ve introduced so far and elevate it by introducing a movement with a slight variation of what we have already covered. With the power squat the principle component involves being able to create a countermovement by swinging the arms back while simultaneously descending the hips into a rapid hinge motion.

This is a perfect prerequisite for another ballistic strength movement in the squat jump, or box jump. The squat jump, or box jump are great options in that they don’t require a great deal of space or equipment in order to pull them off. However, if you’re looking to cushion the joints and to perform the jumping aspect of the movement in a safe and effective manner I would recommend the box jump.

For whatever reason if performing the jumping portion of the box jump or squat jump isn’t practical for your situation then there are other alternatives for getting in your ballistic strength movements. Another great option may involve you performing a slam ball drill with a sand filled rubberized medicine ball.

Ballistic Strength: The Takeaway

Ballistic strength movements are tremendously advantageous for helping to us to maintain a high level of mental focus, control, and athletic function with our bodies by enabling us to perform faster movements with speed and precision. Just like it requires intelligent progression and practice to be able to squat 600 lbs. it also requires intelligent progression and practice in order to perform power squats, box jumps, kettlebell swings, etc.

Besides the physical benefits of ballistic strength the movements themselves require little equipment and space in order to pull them off. In terms of practicality you can’t ask for a better option in terms of making some serious strides in your overall fitness and performance. The return on investment is huge my friend.

What type of ballistic strength movements are you implementing for yourself at the moment?

Are you currently performing these, or other plyometric strength movements in your training to improve your fitness, MMA fitness, or athletic performance?

Post up in the comments and tell us about it.


Also if you want to learn how to tie these together then make sure you check out my brand new 90 Day MMA Strength And Conditioning Program right here below! I guarantee it’ll get you into the best shape of your life, or I’ll give you your money back no questions asked.


It’s changing lives already!

IKF Women's Champion and Brandon Richey Fitness student Victoria Debroux standing with arms crossed showing off her championship belt after performing some ballistic strength movements of her own in the ring


Related Articles:

Jump Rope: The Most Underrated Conditioning Exercise

Top 5 Medicine Ball Drills For MMA Fitness

5 Unique Strength Drills To Enhance MMA Performance And Serious Fitness

3 Top Conditioning And HIIT Workouts For MMA And Combat Fitness

3 Push Up Variations To Give You Knock Out Punching Power For MMA And Combat

Are you having trouble staying on top of your nutrition and all the supplements?

If so then get on the

Reliv Now Here

Essential Nutrition

Your health is worth more than a bulk multivitamin pill. You deserve Reliv Now. Made with LunaRich, Reliv’s epigenetic superfood, and loaded with vitamins, minerals and super-powered antioxidants, Reliv Now is built on the latest findings in nutrition science.

Its uniquely effective formula delivers a balanced array of the most advanced ingredients to give your body what it needs to thrive. Why settle for ‘fine’ when you can feel ‘great!’? Get your health up to speed with Reliv Now.

Cutting-Edge Science: Study shows potential of Reliv Now® + LunaRich X™ to support weight loss, heart health and metabolic wellness.

Are you looking to enhance your performance, recovery, and muscle mass development? 

If so then get on the

Reliv ProVantage

Performance Nutrition

Most of us don’t come close to consuming the nutrients we need to keep our bodies performing at their peak. ProVantage meets the nutritional needs of physically active people and athletes to improve performance, endurance, recovery, and repair.

Powered by LunaRich, Reliv’s epigenetic superfood, this patented formula delivers 13 grams of muscle-building soy protein, plus other advanced ingredients like Tonalin®, MCTs, Creatine, CoQ10 and supercharged amino acids. ProVantage marks a major advancement in the science of sports nutrition.

It’s the edge you’ve been looking for.

Also for your strength training needs…

Get ONNIT Ballistic Medicine Balls here:



I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

Leave a Reply

Back To Top
Sign Up To Get All The Latest Deals And My BRF Strength Newsletter!

Brandon Richey Fitness Will Never Share Your Information With Anyone
Free Innovative Conditioning Guide!

Just Enter Your Name & Email & Access My Guide