Issue 133

October 2015

Train to push the pace like the hottest new property in the UFC strawweight division, Paige VanZant

Since Paige VanZant made her debut in the UFC last November, she’s impressed fight fans with a relentless approach to fighting.

In fact, the 21-year-old Team Alpha Male star has made mauling and manhandling the likes of Kailin Curran and Felice Herrig her MO in the fight world.

To keep the constant level of pressure that she likes to put on her opponents, ‘12 Gauge’ needs a mixture of solid MMA skills, powerful physical strength and endurance to outlast her opponents.

While she’s sharpened her techniques by training alongside Urijah Faber, TJ Dillashaw and Joseph Benavidez, her strength and conditioning is what allows her to bulldoze through women in the strawweight division. Fighters Only traveled to Sacramento, California to follow ‘12 Gauge’ and see what it takes to be one of the most physically dominating athletes in the UFC’s 115lb weight class.


Perform each exercise in this circuit for the prescribed number of repetitions and repeat three times.

Standing cable lift

10 reps each side

  1. Connect a handle or resistance band to a tower. Stand side-on to it with your feet shoulder-width apart, grab the handles with both hands. You should be about arm’s length from the tower and your outstretched arm should be aligned with the cable.
  2. Pull the handle up and across your body by rotating your body 180 degrees until your arms are fully extended above your head. Keep your back straight and arms close to your body as you pivot your back foot and straighten your legs. Return to the start position

One-arm med ball throw

8 reps with each arm

  1. Stand side-on to a wall with your feet shoulder-width apart. Hold a medicine ball at shoulder height with one hand behind the ball and the other supporting it. Start with a light ball, but increase the weight if you can manage it.
  2. Rotate your hips, push off with your back leg and extend your rear arm with force like you’re throwing a rear-hand cross to throw the ball towards the wall. Once you’ve finished the reps, switch sides and throw with your other arm.

Broad jump 

20 reps

  1. Start off with the tip of your toes on the starting line of where the jump begins. Push your hips back and swing your arms back, but keep your chest and head up. 
  2. Swing your arms in front of you to help generate power and explode forward. Try to land in a partial squat with your arms above eye level.

TOP TIP

Medicine ball throws will help you build the power needed to throw a powerful knockout punch.

Deadlift

5 reps

  1. Keep your back straight, bend your knees, bend forward and grab a weighted barbell with a shoulder-width grip. Push with your legs and move your torso into an upright position as you breathe out. Push your chest out and contract your back by bringing your shoulders together.
  2. Go back to the starting position by bending your knees, leaning forward at the waist and keeping your back straight. Keep your core tight. Once the weight hits the floor, repeat the movement.

Turkish get-up

5 reps each side

  1. Begin on your back with a power bag or sandbag on your left shoulder – your arm wrapped around it. Bend your left knee slightly out to the side and drive off that leg to roll onto your right forearm.
  2. Once you’re stable, rise from your forearm onto your hand and straighten your arm. Keep your right leg extended out in front of you and try to keep your head looking forward.
  3. Lift your hips off the ground high enough to move your right leg under your body. Take your right hand off the floor as you move onto your right knee. Slide your right leg around so both legs are now parallel to each other and you’re in a lunge position. 
  4. Drive from your back foot, through your hips and onto your front foot to stand up straight. Pause for a moment, then reverse the movements along the same path to go back to your starting position and repeat.

Dumbbell one-arm shoulder press

12 reps on each arm

  1. Grab a dumbbell that’s a comfortable, yet challenging weight and clean it towards shoulder height. Rotate your wrist so your palm faces forward.
  2. Push the dumbbell into the air until your arm is fully extended. Exhale as you do it. Hold it in the air for a second, then slowly lower it back down to the starting position and repeat. 

TOP TIP 2

Turkish get-ups require all of your muscles working together. Unlike many weightlifting exercises, they’re also highly functional because they require a full range of motion. They’re perfect for the movements you’ll be doing during MMA training.


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