Saia Wood-Halafihi

UFC Fight Night Macau

Starting to transition towards lighter, faster movements with 6 weeks to go until fight night.

Fighters require the ability to express power through a wide array of movements.

Demonstrated here is a mixture of rotational and vertical movements at varied loads.

Next 6 weeks:
- Progressively higher velocities
- Tapered strength lifts
- Minimising volume

Fight team:
sports

2 movements in Danny’s power block today

1 - BB Loaded Jump
Improving concentric power
Focus on speed & height
Plan is to map power output across different loads

2 - Repeated Hurdle Jumps
Improving reactive strength & stiffness
Focus on short ground contact times
Progress height over time

Day 1 with

Looking forward to a big year ahead!

Hip Flexor Prep Drill.

A cable variation for our hip flexor prep pre lift.

The forward lean allows for constant load throughout the movement, compared to a more vertical position.

You’ll find some contra load through the stance leg hip/glute.

A great variation if you don’t have access to a total hip machine.

Athlete -
Exercise credit -

Start of the week jump testing.

Trying to get the vertical jump back in the 50s.

Saturday morning ACL group.




Straight from field into the gym for the last hit of the week.

Return to contact is underway for both of the boys.

Todays session
- Rotational land
- Lateral Plyo
- Loaded Jump

Not shown in the reel
- Unilateral Stability
- Unilateral Strength
- Specfific Tissue tolerance

Lunch break at

Looking to climb the JLR Golf power rankings for the next Golf day

Today’s contrast set turned into a competition…

Peak Power (Watts) on the 30kg bench throw

- 1,336 W

Me - 1,451 W

Needed the dub after a rough golf day