by Matt Miles,
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UNITED KINGDOM, Sep 17 — For a fighter, be it UFC, Britain’s Cage Rage or other more specialized martial artists like wrestlers or Brazilian Jiu Jitsu practitioners, strength endurance and explosive power are a must.
In the UFC we see fighters like George Rush St.Pierre demonstrating the awesome effect that explosive agility and power can have in the Octagon. You have a total of 12 minutes non-stop one arm swings which is great for your leg strength and explosive power
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or a fighter, be it UFC, Britain’s Cage Rage or other more specialized martial artists like wrestlers or Brazilian Jiu Jitsu practitioners, strength endurance and explosive power are a must.
In the UFC we see fighters like George Rush St.Pierre demonstrating the awesome effect that explosive agility and power can have in the Octagon. It gives a fighter more powerful kicks, improved sprawling for blocking takedowns, and of course the core strength needed for the ultimate move, the body slam.
We look at these men like they are heroes, and indeed they are, but why? It’s simple, their unique talent and their physical capabilities. What this article aims to do is to give you a blueprint of how to obtain their physical attributes of explosive power and strength endurance. All with the help of the kettlebell!
You will start this challenge with a short warm up:
Warm up:
- 2x20 bodyweight squats
- 3x10 push-ups
- 3x10 light kettlebell swings
- 1x10 light kettlebell clean and jerks
- Figure of 8 exercise for 2-3 minutes
Now for the bulk of the challenge:
Round 1
- 6 min non-stop alternate swings
- 45 sec rest
- 1x10 clean and jerks
Round 2
- 4 min non-stop alternate swings
- 30 sec rest
- 2x10 clean and jerks
Round 3
- 2 min non-stop alternate swings
- 30 sec rest
- 3x10 clean and jerks
One workout includes all 3 rounds done consecutively. You have a total of 12 minutes non-stop one arm swings which is great for your leg strength and explosive power. Also you have high volume shoulder strengthening which will benefit you in those clinches, ground defence and power punches.
‘MMA is severely demanding on the metabolism and MMA workouts are an extreme example of metabolic conditioning. Research has shown metabolic workouts burn more calories during the workout and burn more fat after the workout than any other type of training.’
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For a fighter, be it UFC, Britain’s Cage Rage or other more specialized martial artists like wrestlers or Brazilian Jiu Jitsu practitioners, strength endurance and explosive power are a must.
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Mma Workout
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‘MMA is severely demanding on the metabolism and MMA workouts are an extreme example of metabolic conditioning. Research has shown metabolic workouts burn more calories during the workout and burn more fat after the workout than any other type of training.’
Rating: 5.0 out of 5.0 based on 1 discussion(s).
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