Speed and Power development - Tiffany Teo's quest for MMA greatness

Updated: Aug 11, 2018

Plyometric exercises are great for power development

Being an MMA fighter requires one to be a multi-disciplinarian and be exposed to different training methodologies. Touted as one of the most sought after female fighters within the asian region, Tiffany Teo (7-1 pro MMA record) verses herself in various martial arts such as Muay Thai, Boxing and Brazilian Jiujitsu, in her pursuit for MMA glory.

Wanting improve herself in speed and power led her to Reactiv. Having caught up with Tiffany recently, we went through a series of drills and exercises that would be valuable for her development. We incorporated the use of hurdles and resistance bands in the programme for the day.

Demonstrating some warm up drills as Tiffany looks on

We went through a series of mobility exercises before working on some drills to improve sprint efficiency. These drills are designed to improve power transfer / output and be effective when doing sprints.

These drills are: - Hand / leg coordination drills

- Rhythmic run over cones for quickness in movement

- Wicket runs

All smiles even after hitting some wickets during drills

Plyometric based exercises are an essential part of power development. One of our most sought after exercises at Reactiv is Hurdle jumps. This exercise is effective in firing the CNS (Central Nervous System) into action and is also a great "full body" exercises that encourages good core control.

Tiffany looking poised in the air

Resistance band exercises helps with the production of fast-twitch muscle fibres, in a broad variety of sports. Resisted high knee exercise below helps to fire the fast-twitch muscle fibres in the legs - Quadriceps, hamstrings, gluteal muscles and calves and forces them to work harder in a more natural athletic movement.

It was a pleasure to be working with one of the finest female MMA fighters out here in Asia! Here's to more victories and success in the future!

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