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In mixed-martial arts, rotational power of the core is crucial to the execution of explosive techniques, whether they be throws, punches, kicks, knees, or escapes. Failing to improve the strength and power of your core in rotational patterns will limit your ability to knockout, slam, or surprise your opponents.
The medicine ball is an extremely effective tool for developing your rotational power. First, throwing a medicine ball allows you to put your full effort into the exercise, without slowing it down.
Just think of doing a lying medicine ball chest pass and a speed bench press – because you can’t let go of the bar during the bench press, your body has to slow the bar down at the top, limiting your power production. But with the ball, you release it and you use full power through the entire range of motion.
So exercises like the side toss and chop toss using a medicine ball will go a long way to developing the knockout power you’ve always wished you had.
Side Toss
1. Take a wider than shoulder-width stance with slightly bent knees, holding the ball in front of your navel.
2. Do a quick wind-up and throw the ball straight to the side, keeping your spine as tall and straight as you can.
3. Avoid throwing the ball with your arms, instead, power the movement with your core.
Chop Toss
1. Same setup as side toss.
2. Do a quick wind-up up and to one side, bringing the ball over one shoulder and shifting your weight to the same side.
3. Slam the ball into the ground on a diagonal while shifting your weight to the other side.
4. Keep tall and continue to look forward instead of at the ball.
Now integrating these two exercises into a circuit will help you develop your power endurance. We’ll add 3 body-weight exercises to the mix to simultaneously develop your power and conditioning, using exercises that will specifically benefit a MMA fighter.
1. 10 Lunge jumps – start in a lunge position, jump as high as possible and switch your feet landing and jumping as quickly as you can.
2. 5 Side tosses each side
3. 10 Squat jumps – start in an athletic stance, jump as high as you can and repeat as fast as you can.
4. 5 Chop tosses each side.
5. 10 Clap push-ups – do the push-ups as explosively as possible and focus on clapping your hands as loud as you can.
Rest one minute and repeat for a total of 4 – 8 circuits.
For the jumps and pushups, think of the ground as hot coals and your goal is to not burn your feet while always being as explosive as possible.
This type of circuit is what a mixed-martial artist needs to excel in the cage or ring. Of course, proper exercise technique will prevent injuries, so if your form gets sloppy, do less reps or take more rest between circuits.
If want to learn about a complete program for MMA, check out the Ultimate MMA Strength and Conditioning Program
