Issue 134

November 2015

Try the Blackzilians beach workout to add a little pep to your power

With UFC all-stars like Vitor Belfort, Anthony Johnson, Rashad Evans, Eddie Alvarez and Michael Johnson among their numbers, it’s no surprise that fighters from across the planet fly to Florida train with the Blackzilians. Add an array world-class coaches it’s one of the premier destinations to go to in order to add a little extra pace and power to their arsenal.

The Ultimate Fighter season 21 winner Kamaru Usman and Glory kickboxing and WSOF star Tyrone Spong take the lead with this speedy strength and conditioning routine that’s a staple with the team in Boca Raton.

Organized by strength and conditioning coach Cory Peacock, the team will often use this beachfront workout as an early Saturday morning fitness workout, or as a precursor to a technical sparring session in the sun.

WARM UP

5 minute jog + 5 minute stretch

Each morning session on the sandy Florida coastline starts the same for the Blackzilians fight team, a comfortable five-minute jog along the boardwalk followed by some dynamic stretching exercises to ensure the body is warm and ready to work.

How to: A warm-up jog needs to be at the correct pace, just enough to get the heart rate up. A good stretching routine should focus on core muscle groups. 

SPRINTS

50m dash x 3 sets

Perhaps most famed for iconic scene in boxing flick Rocky II, beach sprints are actually a great way to start any strength & conditioning routine. 

How to: Mark out a 50 meter stretch along the water’s edge – where the sand is much more firm under foot to avoid injuries – then pair off and simply race one another before walking back to the start line to repeat.

USMAN SAYS: “Beach sprints are always as much fun as they are tough. We like to race one another during these sessions to see who is quickest that day.”

KETTLEBELL SWING

20 reps x 3 sets

A full-body workout in one movement, these have an extra dimension on sand because you have to work harder to keep your balance.

How to: Start with the kettlebell hanging between your knees, which should be shoulder-width apart. Keep your head and chest up, move your butt back, then snap forward with your hips to swing the weight up in front of you with straight arms. Swing back and repeat.

MED BALL PUSH-UP

20 reps x 3 sets

Blackzilians like to take basic kit to the beach to help them train, and the medicine ball just adds another dimension to your basic push-up. 

How to: Do a classic push-up while gripping onto a small med ball with one hand. Complete 10 reps on each hand for one set.

RESISTANCE BAND HILL CLIMBS

25m climbs x 3 sets

Perfect for team training. The Blackzilians use grass close to the sand, but you could use sand dunes if you can to increase the workload. 

How to: With the band around your waist, have a partner hold each end to offer resistance as you race up a hill. 

RESISTANCE BAND PULLS

20 reps x 3 sets

Add explosive power to your punches by mastering resistance band pulls. 

How to: Anchor the band at the bottom of a tree or post. Draw the ends across your body, twisting at the waist.

SPONG SAYS: 

“I like knocking people out and this helps with the explosion in my hands. I can generate a whole lot of speed from doing this exercise.”

Cool down

The Blackzilians team always finishes a beachfront workout with the same reward: a dip into the cool water of the Atlantic Ocean.