MMA Body: Creating The Killer Core
Score the core of an MMA monster with this warrior training routine.
Fact: 95% of people who watched the Rocky saga have attempted upside-down sit-ups while playing Eye of the Tiger on their iPod, thinking they would get the same washboard abs as Stallone. Okay, that was made up, but so are most of the results that the different abdominal gimmicks out there promise. Let’s take some of the training techniques used by some of the worlds top fighters to get results with the only approach that’s not a gimmick—hard work. Getting the core of today’s MMA superstars will take more than attempting neck-breaking moves like the “upside-down sit-up,” but luckily it will take less than the approach used by Ivan Drago. With over 20 locations worldwide, Training for Warriors uses rotational, high/low rep, functional movements to help people build fighter physiques. Try this core workout by TFW’s Director of Operations, John Annillo, C.S.C.S., that will help bring out your warrior within.
Target Muscles: Core
Workout Level: Intermediate
Frequency: Perform the workout up to five times per week
Time Needed: 15-20 minutes
How To Do It: Perform this workout as a circuit, one exercise after another with limited rest in-between. You’ll do 100 repetitions each set. Rest a couple of minutes once you’ve completed them and repeat for a total of 3 sets. Record how long it takes you to complete all 3 sets and aim to beat your time each workout.
>>> Hanging Leg Raise 3 x 10 reps
>>> Sit-up with Punch 3 x 20 reps
>>> Med-Ball Russian Twist 3 x 10 reps each side
>>> Cable Woodchop 3 x 10 reps each side
>>> Weighted Swiss-Ball 3 x 10 reps
>>> Plank Roll 3 x 10 reps
>>> Swiss-Ball Knee Drive 3 x 5 reps each side