Back Squats Sets: 4-5 Reps: 5-12 Start with a barbell on your back and your feet shoulder-width apart. Turn your toes out about 30 degrees. Squat down as low as you can while keeping your back straight and knees in-line with your toes. Stop when your thighs are parallel to the ground or when your back bends. Return to the starting position. Sprints Sets: 5-8 Reps: 20-40m Start with your front foot two footsteps from the starting line and your back foot three footsteps from the line. Put one hand on the start line and bend your knees. Your front knee should be at about 90 degrees and your back knee should be bent at about 120 degrees. Raise your hips higher than your shoulders and take a deep breath. Sprint for 20-40m. Pull-Ups Sets: 3-4 Reps: 5+ Start with your hands gripping a pull-up bar shoulder-width apart with your palms facing away from you. Pull yourself up until your chin reaches the bar, pause for a moment, and lower yourself back to the starting position. Power Cleans Sets: 3-5 Reps: 1-5 Start with a barbell on the floor loaded with plates. Grip the bar shoulder-width apart with both palms facing you. Stand with the balls of your feet over the bar and set yourself so that your back is straight, your shoulders are over the ball, and your shins are in contact with the bar. Pull the bar off the floor to your knees while pushing your shins back to vertical. Once the bar reaches your knees, quickly accelerate the bar to your hips while keeping it in contact with your thighs until your hips are locked. Catch the bar against your shoulders with your elbows pointing away from you and your upper arms parallel to the floor. Stand up completely, drop the bar, and repeat. References https://www.mixedmartialarts.com/news/the-7-best-exercises-to-supplement-your-martial-arts-training