written by Freddy George.
Originally published in TapouT Magazine – Fall 2007
Hey Guys. I have put together a creative conditioning circuit for you to play with this month. I have centered most of my attention on the trunk and legs for this workout. Normally you have heard me preach that a tree is only as strong as its roots and trunk and that is a fact! Hence, we normally train from our legs to our head. However, I also preach that if you do the same workout over and over you will get stale. So let’s shock the system and duplicate an MMA Fight. The first round starts with striking so let’s work from our top down. do this training after your MMA practice when you are dog tired and push yourself to failure. Then, three or four days later go for a light jog to warm up and come in the gym as if it were a fight and kill this circuit before you practice. See if you can still concentrate on what your coach is teaching when you are exhausted. Remember, you still need to be able to think and react in the later rounds of a fight. I will change the exercises for you in the next issue.
The Circuit (1 minute straight)
1. Fedor’s Hammer
Square stance, open your torso up, reach back as far as possible, and flex your core as you slam the hammer down. Variation for punching power – stand in your boxing stance, retract the hammer back with a trunk twist to load your spring, now unload the spring by simulating a punch, turn your hips, and slam that hammer down as hard as possible.
2. 45LB Plate Thrusts
10 reps 45 degrees down angle with knees bent, chest out.
10 reps 45 degrees up angle.
5 steering wheels right.
5 steering wheels left.
5 around the worlds right.
5 around the worlds left.
3. Power Wheel Core Rollouts On Knees
30 reps left, straight, right.
4. Power Band
30 reps left, straight, right.
5. Power Band
45 degree frog leaps with hip snap.
6. Explosive Split Lunges
7. Core Slams With The Motion Master Dummy
Alternate left and right shoulders.
8. Turkish Get Ups
5 left, 5 right.
9. Sit outs
5 left, 5 right.
10. 100 Crunches
11. Wall Sit
Quads parallel to the ground (2 minutes)
If you have more energy, get some water, rest 1 minute (repeat)
Send me feedback on this workout. I’d like to know if it is tough enough for you monsters.
Freddy George: detroitdiesel34@aol.com
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