Maximal Strength vs. Power: What Should Fighters Train

2-3 minute read

By Jason Lau

Strength and power are both critical for combat sports, but they serve different purposes. Fighters and Combat Sport hobbyists often wonder whether they should focus on lifting heavier weights or developing explosive movement. Understanding the difference between maximal strength and power can help structure training for better performance.

Maximal Strength vs. Power: What’s the Difference?

Maximal Strength is the ability to produce the highest amount of force possible, regardless of speed. It’s developed through heavy resistance training (e.g., squats, deadlifts, bench press at 85-100% of one’s max).

Power is strength expressed with speed. It’s the ability to apply force quickly, which is crucial for striking and explosive takedowns. Power is built through dynamic movements like Olympic lifts, plyometrics, and speed-based resistance training.

For those that have not read my article series “Alternatives to Olympic Weightlifting for Power Development” read PART I and PART II here.

Which Matters More?

All athletes are required to train and develop both as both strength and power works in tandem. One cannot produce greater power without the prerequisite ability to produce high levels of force (maximal strength). However, the balance depends on the discipline:

Strikers (Boxing, Muay Thai, Kickboxing) rely more on power. The ability to generate force quickly determines the effectiveness of punches and kicks. Though maximal strength is still developed throughout the year, the focus may shift or be bias towards high-velocity exercise variations.

Grapplers (BJJ, Wrestling, Judo) benefit mainly from maximal strength. Maximal strength helps in controlling and moving opponents, with a lower-dose of power within training (compared to striking) assisting in explosive transitions and takedowns.

MMA Fighters require a blend. Strength supports grappling exchanges, while power enhances striking and fast scrambles.

Maximal strength and power are only parts of the whole athletic development puzzle. They are not the only pieces of the that will affect performance in combat sports. Athletes must consider other factors such as energy system development, muscular endurance, injury mitigation are just a preview of goes into an athlete’s training.

For those looking for an in-depth analysis of what goes into planning year-long training for Combat Sports athletes, I have a free webinar here for your viewing pleasure.

How to Train for Strength and Power

A structured training plan should incorporate both elements:

Maximal Strength: Heavy compound lifts (squats, deadlifts, presses) at 3-5 repetitions, focusing on progressive overload.

Power: Explosive movements like Olympic lifts, plyometrics (jumps, medicine ball throws), and speed-strength exercises at moderate loads (30-60% of 1RM).

Sport-Specific Application: Strength and power training should complement technical skill work, ensuring that gains translate to actual fight performance.

Conclusion

Fighters can’t afford to ignore either strength or power. A smart training program balances both, adjusting based on the demands of the sport and individual weaknesses. If you’re unsure how to incorporate strength and power into your routine, book a consultation to build a training plan suited for your combat sport.