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MMA Workout

Jens "Lil Evil" Pulver shows you how to train like a fighter

Grip Work
Grip strength increases the fighters' abilities during submissions and while grappling - and adds impressive strength to their punching power. In the drills below, Jens uses tennis balls because they force you to really tighten your grip when doing a pull-up. Grabbing the bar is easy but doing a pull-up with a tennis ball between the hands is difficult. You can use two fingers three fingers, etc. These moves are designed to build up the muscles in the hand.


Thick Rope Pull-Ups - 10X


Tennis Ball Pull-Ups - 10X


Plate Pinch - Hold two plates (25 lbs and 35 lbs)
together for as long as you can.

Back to Station 1.
Repeat all Stations, doing 3 sets total

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