Issue 143
July 2016
Rafael dos Anjos’ strength and agility circuit will ensure you’re on the ball for fight night
Nick Curson is a specialist in working with prizefighters. Every athlete has different needs and expectations when it comes to their fitness and he’s tailored strength and conditioning programs for a diverse set of seven world champions – from powerful heavyweight grappler Fabricio Werdum to fleet-footed karateka Lyoto Machida
Now he takes care of all-round MMA dynamo Rafael dos Anjos’ needs and has tailored this workout to the requirements of the current king of the lightweight division. Curson has ensured RDA has increased his speed and reaction time along with his overall fitness levels.
They’re moves you can employ to get championship-level benefits, but it’s important to remember the keys to make them work. “As with all of these exercises, quality is more important than quantity,” says Curson. “This strength and agility workout is guaranteed to unlock hidden potential, improve coordination, balance, timing, speed and strength.”
CURSON SAYS
“When it comes to stability ball exercises, 12-14 high-quality reps is a good number to strive for before progressing the exercise difficulty.”
Back extension with side bend
Do a back extension on the GHD machine with your hands behind your head. Reach your elbows as far behind you as possible. While holding the position, bring your right elbow to your right hip in a controlled manner. Do 8-10 reps on each side.
Crunches
Put your feet on the ball to target your abs without interference from your hip flexors and your lower back. Crunch by sliding your hands up the outside of your legs to touch your ankles. You can put a ball under your chin to keep it tucked. Do sets in a straight line and reaching to the sides.
Clapping push-ups
In the push-up position, explosively propel your upper body up and clap behind your back. Upon contact of the ground immediately explode upward again and repeat. Do sets of no more than four to begin with. Optimal shoulder mobility plays a key role in this exercise.
Kickbacks
With both feet on the ball, kick your right leg over your head, stretching your hamstring while you roll the ball towards you by contracting your hamstring and glutes. Roll the ball all the way up to your big toe. Do 12-14 reps on each leg.
Plyo push-ups
Put your shins or knees on top of the ball and hands on the ground. Lower your body and explode up. Extend your arms until your hands ‘pop’ off the ground – the higher the better. Start with 6-8 high-quality reps before increasing.
Plyo push-offs
Lie with your back on a stability ball and do an explosive bench-press movement to propel a weighted machine into the air. This exercise can also be duplicated with a medicine ball being dropped from above. Aim for 12-14 high-quality reps.
V-ups
Put your shins or knees on the ball and your hands on the ground in a push-up position. Push your body backwards and allow you shoulders to stretch through their full range of motion. Now roll the ball forward to bring yourself as high as you can to form the letter ‘V’. This exercise develops strength throughout the hips and shoulders, as well as improving shoulder mobility.
PRO TIP: Beginners should keep two legs in contact with the ball. Advanced athletes can remove one foot in the top portion of the movement – as demonstrated by RDA.
V-Twist
Begin by doing the one-legged V-up, but at the top portion of the movement do a twist by pulling your free leg behind you and maintaining contact with the ball with your opposite leg. This movement challenges many muscles throughout your body.
Hip Twist
Put your hands on the floor and knees centered on top of ball. Keep your thighs at 90 degrees to your trunk. Rotate your hips from left to right, progressing the tempo. This is a great exercise to improve balance, coordination, core strength and mobility in the thoracic spine. Balance on your fingertips to make it more challenging.
TOP CONTENDER
For more S&C tips from Nick Curson visit speedofsport.com
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