Each martial arts technique is explained in terms of three key aspects: speed, power, and accuracy, with ratings such as 8 or 10 reflecting their relative importance for the average practitioner. For instance, the power needed for an upper block might be rated 9/10, emphasizing its significance, while speed is rated 5/10. This highlights that power is more crucial for this technique, though speed still plays a role. To enhance the effectiveness of these techniques, various exercises and stretches targeting key muscle groups are provided. Some of these exercises might be unique to martial arts or variations of common workouts, but most are familiar from strength training or yoga. Instructions focus on fewer, key movements since there are many resources available specializing in athletic conditioning. These stretches and exercises can be integrated into regular workout routines or treated as a separate session. For speed training, lighter weights and more repetitions are recommended, while heavier weights and fewer reps are ideal for building strength. Plyometric exercises like burpees and explosive push-ups enhance both strength and speed. Muscles require at least 24 hours of rest after strength workouts (longer for intense plyometrics) to allow for recovery and growth. Rotating exercises helps prevent overuse injuries and allows different muscle groups to rest.

Mixed Martial Arts (MMA), boxing, grappling, karate (particularly the kicks), and Jiu-Jitsu