Do you want muscles like Badr Hari? Here’s how to get strong and explosive quickly!

Many people think that strength training makes you slow. Well, that’s actually a misunderstanding. If you do it right, you actually become faster, stronger, and more explosive. I’ve noticed it myself. When I started strength training for martial arts, I thought: isn't this going to make my punches slower? But no, the opposite happened.

You just shouldn’t train like a bodybuilder. That’s important. You want muscles that work in a fight, not just look good in the mirror. Think of Badr Hari. That guy isn’t just muscular, but also extremely fast and... yeah, just dangerous.

Train like an athlete, not like a bodybuilder

Bodybuilders train to get big. Period. Lots of repetitions, lots of pump, little explosion. But fighters like Badr Hari – real fighters – train differently. They primarily build fast muscle fibers. Those give you that power out of nowhere, for a hard kick or a quick punch.

Think of it this way: a bodybuilder is like a truck. Big and strong, but not fast. A fighter like Badr? That’s a race car. Light, fast, and powerful at the right moment.

I think it's smart to train with heavy weights, but then with few repetitions. One to five reps per set. Yes, that’s tough. But you build pure strength with it, without becoming cumbersome.

The five golden exercises for fighters

If I could only choose five strength exercises for martial arts, these would be:

1. Deadlift – Strength in your entire body. Really, from your toes to your neck.
2. Front squat – It resembles a clinch position. Perfect for leg and core strength.
3. Pull-ups – For your back and grip. Super important when you need to hold someone.
4. Bench press – Building push strength, helps with maintaining distance.
5. Overhead press – Shoulder strength for punching and defense.

It's best to train them in blocks of three weeks:

Week 1 at 75% of your max,

Week 2 at 80%,

Week 3 at 90%.

Do 3 to 4 sets of 5 repetitions each time. No fluff, just hard work.

No gym? No excuse!

I hear it often: “Yeah, but I don’t have a gym...” Well, gladiators didn’t have machines either. And look what they could do.

At home you can do push-ups, squats, planks, and burpees. Do them in circuits, quickly after each other. Add jumps or explosive movements – that makes it harder. You can use resistance bands for extra tension. Those things are really handy, especially if you want strength without bulk.

Also, go run. Alternate long stretches with short sprints. I think that’s one of the best ways to become more explosive. And your fitness will immediately improve.

🏋️ Workout planning (example: 4 days a week)

Weekly structure:

• Monday: Upper body strength
• Tuesday: Conditioning & explosiveness
• Thursday: Lower body strength
• Saturday: Full body & combat movements

Monday – Upper body strength

• Deadlifts – 4 sets of 5 reps
• Pull-ups – 4 sets to failure
• Bench press – 4 sets of 4 reps
• Overhead press – 3 sets of 5 reps
• Hanging leg raises – 3 sets of 10

Tuesday – Explosive conditioning (possible at home)

Circuit (3 rounds):

• 10 burpees
• 20 mountain climbers
• 10 explosive push-ups
• 15 jump squats
• 30 sec plank

Then:

• 5x 100m sprints (1 minute rest in between)

Thursday – Lower body strength

• Front squats – 4 sets of 5
• Bulgarian split squats – 3 sets per leg
• Romanian deadlifts – 3 sets of 6
• Calf raises – 3 sets of 15
• Russian twists – 3 sets of 20

🤖 Just a reminder: don’t forget magnesium!

If you train a lot, you consume important minerals such as magnesium. This is essential for your muscles, energy, recovery, and focus. However, it is often poorly absorbed from food. That’s why I use Xone® Magnesium – with well-absorbed magnesium citrate. It helps me recover after intense sessions and is 100% NZVT-approved, so safe during doping tests. 🤌 1-2 tablets per day (200 mg per tablet). Especially with fatigue or muscle tremors, I notice a difference immediately.

More info

Huh, but what is Magnesium?

Magnesium plays an important role in muscle function. It helps with the contraction and relaxation of muscle fibers. This is because magnesium is involved in the transfer of electrical signals between nerves and muscles.

When a muscle needs to contract, calcium ions (Ca²⁺) ensure that it happens. Magnesium (Mg²⁺) works as a counterbalance: it helps remove calcium from the muscle cells, so the muscle can relax. Without enough magnesium, muscles remain too tense, which can lead to cramps or tremors.

Moreover, magnesium is necessary for the production of ATP (the energy source of your body). ATP can only function properly when bound to magnesium, which is essential for energy supply in muscle cells.

In short: magnesium ensures muscle relaxation, supports nerve conduction, and provides energy – all crucial for healthy muscles.

Saturday – Full body & combat flow

• Shadowboxing with light weights – 3x 2 min
• Push-up to knee tuck – 3x 12
• Explosive lunges – 3x 10 per leg
• Bear crawls – 3x 15 meters
• Band punches or battle ropes – 4x 30 sec

🍻 Nutrition plan for muscle gain (70-80 kg)

Goal: muscle gain, recovery, explosiveness

Protein goal: 140-160 grams per day

Breakfast

• Oatmeal with banana, cinnamon, protein powder
• Blueberries on top
• Water or black coffee

Lunch

• 150g chicken or salmon
• Sweet potato or rice
• Broccoli or spinach
• Spoon of olive oil or some avocado

Snack (before/after training)

• Protein shake + banana
• Or rice cake with peanut butter

Dinner

• 2 eggs with lentils and vegetables
• Whole wheat wraps or quinoa
• Lemon + herbs for flavor

Evening snack

• Low-fat quark with some nuts
• Or 2 boiled eggs with raw vegetables

💧 Drink 2-3 liters of water per day. Add electrolytes if you sweat a lot.

Don't forget recovery - it really makes a difference

Training is important, but recovery may be even more important. What worked well for me?

• After training, a warm and then cold shower: 3 minutes warm, 1 minute cold, and repeat a few times.
• At least 7 hours of sleep. Better even 8 or 9. No phone in bed – blue light wakes your brain, that’s really a waste.

Finally: train smart, eat well, and rest like a champion

You don’t have to train like a monster to get stronger. Train with a plan, eat mindfully, and recover like a pro. Then you’ll not only get more muscular but also faster, harder, and – like Badr – almost impossible to stop.

I’m not saying you should step into the ring with Rico Verhoeven tomorrow, but... you never know, right?

🤪 Do you want to learn kickboxing?

Click on the photo below for more info about kickboxing and to find a school near you.

Kickboxing

Kickboxing is a martial art that combines punches and kicks from various disciplines, including karate, Muay Thai, and boxing. It emphasizes agility, speed, and powerful attacks.