Issue 130
July 2015
Escape the gym this summer and use nothing but your own body to optimize your in-cage performance.
Summer’s here, so it’s time to get outside and make the most of it. That extra heat means things are going to get extra humid in the gym, and the last thing you’ll want is to spend all of your training time on sweaty mats and machines.
Fortunately, you can take your strength and conditioning outside to the park, the beach or the street with an al fresco calisthenics session. Though you won’t be hitting mitts or kicking pads, these bodyweight exercises are the perfect functional fitness moves for fighters.
With no weights to lift, the only thing you’ll be moving around is you – and that’s perfect for MMA. You have to be able to move your body around effectively, whether you’re exploding into a takedown, throwing a kick or scrambling out of a submission attempt.
All you need is an overhead bar, so you can leave the dank and musty confines of the gym behind and work on your tan while challenging yourself with these moves to get in peak combat condition.
Fingertip push-up: 2 sets of 20 reps
Just like a normal push-up, but hold yourself up with the pads of your fingers instead of your palms. Using your fingers increases the stress on your hands and forearm muscles.
MMA function: This will help to improve your grip strength for a fighting chance of securing wrist control for a submission.
Arrested pistol squat: 2 sets of 10 reps on each leg
Stand in front of a pole and hold it with both hands. Walk your hands down the pole as you squat on one leg and extend the other out in front of you. Keep your heel flat to the ground and pause at the bottom for a second before you rise.
MMA function: This movement works your thighs, glutes and calves, which you’ll need to be strong so you can power back to your feet when you’re held down against the cage.
Skin the cat: 2 sets of 5 reps
Hang from an overhead bar and pull your knees toward your chest. When you can’t get them any higher, rotate your legs through the gap between your arms. Hold the position, then slowly return to the start.
MMA function: This rotation in mid air will improve your spatial awareness, which is essential if you get slammed upside down and have to scramble for position. It’ll also increase strength by activating all of your upper-body muscles.
Elbow lever to failure
Leverage your bodyweight on your elbows by tucking them in against your hips. With both hands on the floor or a bench, slowly lift your legs off the ground and try to bring them together to balance in a straight line.
MMA function: This will take a lot of practice, but it will put your elbows and arms under extreme tension, which will prepare them to resist the torque from an armbar.
Reverse lunge: 2 sets of 10 reps on each leg
From a standing position, take a big step back with one foot. Lower yourself so your back knee hovers above the ground. Keep your back straight and alternate legs.
MMA function: This will engage your glutes and quads and give them the strength they need for a powerful double-leg takedown.
Headbanger pull-up: 2 sets of 10 reps
Start just below the top position of a pull-up, with the bar at
eye-level. Flex your elbows to explosively move yourself toward the bar, but stay controlled. As you extend your arms, reach your legs forward and tense your abs to keep your body rigid.
MMA function: This will help you develop the explosive power you’ll need to escape when an opponent is raining punches down on you from top position.
Twisting hanging knee raise: 2 sets of 10 reps each side
Hang from an overhead bar with straight arms. Slowly raise your knees and twist to one side, then rock your knees from one armpit to the next.
MMA function: This will help you to forge rock-solid abs, which will absorb the KO power of a well-placed body shot and keep you in the fight.
Archer pull-up: 2 sets of 6 reps
Grab an overhead bar with an overhand grip. Keep one arm straight as you pull your body to your opposite hand. Brace your trunk as you return to the bottom and repeat on the opposite side.
MMA function: This compound classic will engage and work almost every muscle you have, so you’ll be grappling strong whether you’re stood up in the clinch or down on the mat.
