Not an expert at all, but I tend to agree with Irish in regard to pure striking arts, however I think Sento’s point holds some water in grappling/mma/sd terms.
I’ve managed to hang with people who were more skilled than me by virtue of being bigger and stronger or having a bigger gas tank. It’s not my main game plan, but it helps.
Not sure I am being clear on my position if that is your interpretation of what I’m saying.
My position is that an increase in strength will correlate to an increase in power, regardless of the skill level of the person (so, if they are a rank beginner they will hit harder and if they are an expert they will hit harder). However, that is addressing purely how much power they can produce in a fresh state without taking into account accuracy, or timing, or endurance which often have huge effects on the actual applied power that someone is able to produce in the ring/in the heat of battle. I mean, something like testing someone’s power on one of those pressure testing devices like Ivan Drago uses in Rocky VI.
If we are talking about return on investment for time/energy spent though and applied power in an actual combat context (ring or otherwise), then technique (mechanics, timing, accuracy, etc…) should be first priority, then conditioning (anaerobic and aerobic endurance), and then strength training. Every individual has differing levels of time they can commit to training, recovery abilities/work capacity, injury history to consider, and individual strengths/weaknesses/needs which will influence what ratios of these activities they engage in.
I’ll restate my mantra
skill work
conditioning
strength work
get the first two in order the third will matter less.
and bust your ass on all three until one impacts the other
Im from the wrestling- grappling background even though Im old as F and just ‘train’ in the weight room and conditioning.
so what I might think is ‘strength appropriate’ might differ from many
you have to find a balance
in your body comp your weight cut - and how much time you can dedicate to actual strength work.
are you weak- compared to people you are fighting?
are you getting out muscled?
while mentioning getting manhandled- how is your conditioning?
seriously.
grip strength is directly tied to endurance.
its not a secret.
I think about training allot- what I do - and what I did- and how I would do it differently in my minimal knowledge.
im old and when I competed we did alot- far more then is permissible or even up for consideration today.
but I think allot about how to change that.
Is your grip weak?
your lanky right at 6’ feet or more.
some of the ‘lifts’ whethere they be power lifts or ‘olympic lifts’
are very taxing for the long limbed.
training not be exotic- your skill work and conditioning should fill those needs-
Id suggest a two day a week TBT approach of basic lifts that dont hamper your recover or impair you mobility.
DB split squats
DB snatches
db or kb get ups
snatch width pulls- dropping the weight and avoiding the eccentric portion of the lift.
db floor press
db romanian deadlifts
hanging leg raises
ab wheel
back raises
face pulls
band pull aparts
squats - if you have access to a safety squat bar
trap bar deads and or carries
seated loaded box jumps
zercher squats or lunges - when you have time to recover
the movements dont matter- Im suggesting thing that will make you strong- without impairing your recovery
nothing here should seem that esoteric
just basic stuff.
4x8 or 4x6 on most- or 3x12 nothing that impairs your recovery.
but what do I know.