Advanced MMA Personal Training: Side Kicks and Posterior Chain Strength Session
Advanced MMA Personal Training
Side kicks are simple on paper and difficult under pressure. The problem is not the kick itself. The problem is what happens if it misses, gets checked, or leaves the kicker side-on for too long.
Lesson eight of this advanced MMA personal training course moved away from sparring and rules-based games. The session focused on technical isolation first, then strength and conditioning. The technical theme was thrusting kicks, with the side kick as the main study. The conditioning theme was posterior chain strength, using the 6-12-25 method.
The goal was clear. Make the side kick harder to punish, then build the pulling and hinge strength that supports striking, clinch work, takedown defence, and posture.
The side kick needs different rules in a cage or ring
The side kick is a basic technique in many striking arts. It appears early in karate, taekwondo, kung fu, and kickboxing systems. In a Mixed Martial Arts Conditioning session, though, it needs extra care.
The stance changes the risk.
A classic side kick often turns the body side-on. That can add reach and make the heel drive through the target. It also exposes the back of the lead leg and the hamstring line. Against a skilled opponent who uses low Thai style round kicks, this is a serious problem.
A low round kick does not need much space. It can attack the thigh, calf, or back of the leg when the side kicker has not recovered. If the kicker stays side-on after impact, the opponent has a clean angle.
That meant the lesson was not about throwing side kicks in isolation and admiring the shape. It was about three practical questions.
Can the kick land before the opponent reads it?
Can the kicker recover square after throwing it?
Can the kick lead into another strike rather than end the exchange?
Those questions shaped the technical work.
The lead leg side kick was trained for speed and recovery
The first isolation was the fast lead leg side kick.
This version has a strong place in fighting because it travels a short distance. It can work as a stop-hit, a range finder, or a body jab with the foot. The lead leg does not need a large chamber or a visible wind-up. That makes it useful against forward pressure.
The key target was the body line, usually the midsection or hip line. A kick to the body can disrupt rhythm. A kick to the hip can halt forward movement. Both targets are more practical than head-hunting with a side kick in most live exchanges, especially against someone who can level change or counter the standing leg.
We worked on three points.
The chamber had to stay tight.
A wide chamber gives the opponent time to see the kick. It also makes the kick easier to catch. The knee came up with purpose, then the heel drove straight through the target.
The recovery had to finish square.
This mattered more than the kick itself. After impact, the leg returned under the body. The stance reset to a square fighting position, not a lingering side stance. That reduced exposure to low kicks and made the hands useful again.
The follow-up had to be available.
The lead leg side kick was paired with a low round kick. This made sense because the recovery and stance reset loaded the next attack. If the opponent shelled up or stepped back after the side kick, the low kick followed.
The sequence was simple.
Lift the lead leg without a long pause.
Drive the heel into the body or hip line.
Retract the leg cleanly.
Return to a square stance.
Fire the low round kick if the opponent gives the opening.
This combination also teaches a useful habit. A kick should not leave the fighter admiring their own work. The next weapon must be ready.
The rear leg side kick needed an angle first
The rear leg side kick carries more power than the lead leg version. It also comes with more risk. The rear leg has further to travel. The earlier the opponent sees it, the more time they have to step off, catch, counter, or smash the base leg.
That is why this version was trained from an angle.
The set-up mirrored the footwork used for a round kick. The rear foot stepped out to create a line. That step did two jobs.
It moved the head away from the centre.
It created a better lane for the hip to drive the kick.
This is important. If the rear leg side kick comes straight from a square stance with no angle, it can become slow and readable. If the step creates an angle, the kick can land like a thrust rather than a push.
The body still turns, but it does not stay turned. That distinction matters. The kick can use hip alignment without leaving the athlete stranded side-on.
A good rear leg side kick in this context feels like this.
Lead leg version | Rear leg version |
Faster to fire | More power |
Works well as a stop-hit | Works well after an angle |
Best when recovery is immediate | Best when the step hides the entry |
Lower risk if controlled | Higher risk if thrown carelessly |
The rear leg version also needs disciplined eyes and hands. Turning the body can make the lead hand drift. That gives the opponent a route for punches. Keeping the guard honest during the step and chamber was part of the drill.
The lesson here was direct. Power does not justify poor position. If the angle is not there, the rear leg side kick is a gamble.
The spinning back kick worked from bait and draw tactics
The spinning back kick was the final technical layer.
This kick is often treated like a highlight technique. That is the wrong attitude for serious practice. It is not magic. It is a rear-facing thrust kick delivered after rotation. When used well, it punishes forward pressure. When used badly, it gives up the back.
The session focused on a bait and draw tactic.
The idea was to invite the opponent forward, then hit them as they entered. This can happen after showing a retreat, giving a target, or creating a rhythm the opponent wants to chase.
The important part is the draw. The opponent must commit. If they do not step in, the spinning back kick has no reason to exist.
We kept the priorities tight.
Look before committing.
The head turn leads the body. Without the look, the kick becomes blind. A blind spinning kick is a gift to a composed opponent.
Kick on the line of entry.
The best target was the body. The opponent’s forward motion increases the effect of the kick. This is basic collision mechanics. If one body moves forward while the heel drives back into it, the impact increases.
Recover to fight.
After the kick, the athlete had to return to stance. No posing. No over-rotation. No turning away and hoping.
The bait and draw also gave the technique a tactical reason. Spinning attacks work better when the opponent helps create the timing. A forced spin from too far away usually fails. A spin that meets an advancing opponent has a much better chance.
The conditioning block built the posterior chain
The second half moved into strength and conditioning.
The target was the posterior chain. That means the muscles along the back of the body, including the hamstrings, glutes, spinal erectors, upper back, and rear shoulders. These muscles matter in combat sports because they support hip extension, posture, pulling strength, and resistance to being folded or snapped down.
This is not decorative training. A strong posterior chain helps with:
Driving through takedowns
Standing up from bad positions
Keeping posture in the clinch
Maintaining balance after kicks
Pulling during hand fighting and grappling exchanges
Protecting shape under fatigue
The method used was 6-12-25. This pairs heavy work, medium-rep strength work, and high-rep assistance work in the same round.
The session used three work sets after two warm-up sets.
Exercise | Reps | Main role |
Deadlift | 6 | Heavy hip hinge and full-body tension |
Weighted pull-up | 12 | Upper back and pulling strength |
Reverse fly | 25 | Rear shoulder and upper back endurance |
The structure has a clear purpose. The first exercise uses heavier loading. The second keeps strength demand high but shifts the pattern. The third floods the smaller supporting muscles with volume.
This is hard work. It should not be sloppy work.
For the deadlift, the focus was a strong hinge, braced trunk, and clean lockout. The bar path had to stay controlled. No ugly grinding for the sake of adding weight.
For weighted pull-ups, the standard was full control. The chin clearing the bar means little if the shoulder position collapses and the lower body swings.
For reverse flies, the load had to be honest. The aim was not to throw the weights around. The target was the rear shoulder line and upper back. High reps expose poor control fast.
The warm-up sets mattered. They prepared the hinge, pulling pattern, and shoulder position before the work sets. Heavy posterior chain training after technical kicking also needs attention. Fatigue can change positions. That makes disciplined loading essential.
The technical and physical work connected
This session was not split into random halves. The kicking work and posterior chain training supported each other.
A side kick needs hip drive, balance, and recovery. The hamstrings and glutes help generate force and pull the leg back under control. The upper back helps keep posture, especially when turning, retracting, or resisting counters.
The spinning back kick also needs a strong trunk and posterior chain. Rotation without posture becomes messy. A hard kick without recovery becomes dangerous for the person throwing it.
The conditioning block did not copy the kick. It built the body that can throw, recover, clinch, pull, and defend after throwing.
That is the point of good combat conditioning. It should support the fight without pretending every gym movement has to look like a fight movement.
FAQ
Why is the side kick risky in MMA?
The side kick can leave the kicker side-on. That exposes the back of the leg to low round kicks. The risk drops when the kick is fast, the recovery is clean, and the stance returns square.
Should the lead leg side kick be used for power or speed?
The lead leg version is usually better for speed, interruption, and range control. It can still hit hard, but its main value is that it reaches the target quickly and recovers quickly.
When does the rear leg side kick make sense?
It makes sense after creating an angle. Stepping out, much like setting up a round kick, gives the hip a better line and moves the head away from the centre.
Is the spinning back kick too risky for serious training?
It is risky when thrown blind or from poor distance. It becomes more practical when used from a bait and draw tactic, where the opponent steps into the line of the kick.
Why use deadlifts, pull-ups, and reverse flies together?
They train the back of the body through heavy force, pulling strength, and high-rep upper back control. That mix supports posture, grappling strength, and striking recovery.
The main takeaway from lesson eight
Advanced training does not mean adding more techniques. It means making basic techniques safer, sharper, and harder to punish.
The side kick can work in a high-pressure striking environment, but only with the right recovery, angle, and tactical set-up. The lead leg version needs speed. The rear leg version needs an angle. The spinning back kick needs a committed opponent to draw onto the strike.
The strength work followed the same logic. Posterior chain training builds the engine behind posture, pulling, hip drive, and recovery. The 6-12-25 method gave the session heavy work, strength endurance, and upper back volume without wasting time.
For training in Heythrop, Chipping Norton, and the surrounding area, explore the full personal training approach here: learn more about the MMA training programme.
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