Strength Training

The keystone of a man's strength is the lower back, having a strong back is a
persons foundation. A man may have powerful arms and chest but if his
lower back is weak the foundation is not there, and he will not achieve his ultimate
goals in strength training. A great exercise for strengthening the back and legs, is the
kettlebell swing. Not only will you have incredibly strong legs and lower back, but this
exercise will teach them to work together.
Place one kettlebell between your feet. Push back with your butt and bend your knees
to get into the starting position. Make sure that your back is flat and look straight ahead.
Swing the kettlebell between your legs forcefully. Quickly reverse the direction and drive
though with your hips explosively taking the kettlebell straight out. Let the kettlebell swing
back between your legs and repeat. Switch arms with each set. After a month or so you will
be able to move up to a heavier kettlebell.

The benefits of Kettlebell swing's: You will learn how to get a much firmer grip on the ground
with your feet. You will increase the gripping power of your hands. You will learn to keep your
back flat and your head up, which will also help you in many other exercises.


Sandbag Training

If you grapple in any way shape or form, its transfer value should be apparent. Sandbag training
will help you build functional strength, stamina, and unbelievable grip strength that will help you control your
opponent.