Issue 147

November 2016

Make sure you don’t get rusty when you take a break between training camps with this simple stay-sharp circuit

Unless you compete every few months like UFC welterweight action-man Donald Cerrone, there’s going to be times when you don’t know when your next fight is going to come along. The key to making it in MMA is to be ready to jump into the cage at any time.

However, taking a break from the gym and full-time training is imperative to ensure you stay hungry and have a chance to recover. Staying at home or going on vacation can do a lot to keep you motivated between weeks of three-a-days. But you shouldn’t let your fitness suffer.

UFC Hall of Famer, Randy Couture, once said he only ever took a few days off between training camps because it hurt too much to get back into fighting shape. Even if you aren’t at an advanced age like ‘The Natural’ was at the tail end of his career, it will still benefit you to maintain your level of physical condition.

So here’s a great 30-minute circuit that you can use whether you’re in the back yard or on the beach to ensure your fitness levels aren’t back to zero when the call comes to take up arms again. Don’t just get ready – stay ready.

You will need

50lb Rage Soft Touch Atlas Ball 

4lb sledgehammers 

KO 8 suspension bands or alternative

40lb kettlebell 

20lb medicine ball 

Powerblock’s KettleBlock 40 has increments of 8-40lb $199

 powerblock.com

 Grit Challenge

Lift the Rage Ball over your head and walk up a 20% grade for 100 yards. 

Ticking-over training

Aim to do three rounds of 20 to 30 reps on each drill and finish with the Grit Challenge, which is designed to be really taxing to push you over the edge after your workout.

Med ball twists

From a standing position, hold the ball out in front of you and rotate 180 degrees from side to side.

Single-leg kettlebell deadlift

Stand on one leg, hold the kettlebell in your opposite hand and touch the kettlebell to the ground.

Suspension row

Grab a handle in each hand and lean back with your arms extended. Keep your body straight and pull it up to chest height.

Rage Ball fireman pick-up

Squat down with the ball between the legs and lift the ball to one shoulder. Place the ball back down and repeat on the other side.

Thor hammer

Sit with your legs out, knees bent and feet elevated. Take both hammers and circle them around your head in both directions. 

Med ball big circle

Hold the ball overhead as you squat down, then draw a big circle in front of you from your head to your legs.

KB snatch

Squat down with kettlebell in one hand, swing it between your legs, then reverse the motion, punch straight up over your head.

Suspension push-up 

Hang the suspension trainer, place your feet behind you with your hands in the loops and do a push up as you normally would.

Rage Ball knees

Place both arms on the ball in front of you in a plank position. Push the ball away and knee the ball as you drag it back in. 

Iron T

Sit the same position as before with the hammers behind you, then extend them out to the sides of your shoulders at the same time.