The full body abs workout used to condition MMA fighters to make weight and become more powerful.
In the sport of MMA, core strength mixed with full body power is a deadly combination. It is a game of inches, in which each and every exchange results in one competitor being the hammer while the other is the nail.
Knowing this truth, Bellator MMA Lightweight World Champion fighter Michael Chandler focuses on full body workouts to gain his edge in the cage.
Over his 10 year career as an amateur wrestler and now in the prime of his eight year pro MMA career, Michael has continued to focus on his speed, endurance and power, tailoring each workout to his goals and being intentional about gaining a new edge every single time he steps into the gym.
Here is a full body workout that will help you gain strength and power from head to toe while drilling extreme musculature into your middle.
WARM-UP
This is just the start as you prepare for power.
1. Weighted plank pull throughs - 4 sets of 10
A) In a push-up position with a weighted object resting across your body, grab the weight with your right arm while balancing on your left.
B) Pull the object across your body, stabilizing yourself with your other limbs. Alternate arms while staying straight and engaging your core.
2. Battle rope slams - 4 sets of 20 reps
A) Hold a battle rope with an overhand grip and drop into a quarter squat with your back straight.
B) Simultaneously slam the heavy ropes to the ground with both hands. Keeping your feet planted firmly on the floor, focus on making you’re core engaged with power on every rep.
FULL BODY BARRAGE
Traditional moves with a twist, this circuit will challenge anyone.
3. Trap bar squats - 4 sets of 10 reps
A) Place a trap bar on the ground, loaded to your desired weight. Bend your knees, while keeping your back completely straight so you can grab a handle in each hand.
B) Straighten your legs while engaging your core and flexing your glutes to rise confidently from the squat into a standing position. Lower and repeat.
4. Overhead triceps extension - 4 sets of 20 reps
A) Take a tricep push down rope with an overhead position and turn around, facing away from the machine.
B) Lean forward while adopting a split stance, pushing the rope away from your face right above your head. Focus on core stability, a straight back and keeping elbows facing the floor.
5. Rope kettlebell curls - 4 sets of 20 reps
A) Loop a rope attachment around the handle of a kettlebell and hold the end of the rope in each hand.
B) Curl your arms upward until they’re level with your shoulders, then lower the weight.
Adding the instability of the rope connected to a kettlebell helps engage the core and a number muscles surrounding the shoulders and arms on each rep.
6. Kneeling medicine ball slams - 4 sets of 20 reps
A) You will need a partner for this movement. Lay a pad on the floor to cushion your knees and hold
a medicine ball overhead.
B) Slam the medicine ball with both hands to your partner as they roll it back to you. Focus on the core being engaged and simulating a kneeling crunch on each rep to increase core power and strength.
POST-WORKOUT WRAP-UP
Following this session you'll have achieved:
Core strength
Muscular symmetry
Sports performance
