Issue 130

July 2015

Kevin Kearns, S&C coach to elite athletes, presents his best training tips. Jump on board with some new equipment for a serious solo workout.

Training with a partner or a team is always best, but sometimes you’ve just got to do things yourself. However, many of the explosive power drills we all love need either a partner or a rubberized ball and a wall. 

This was a big problem during one of the worst winters on record here in Boston; it was tough to find a partner or wall not covered in inches of snow. 

Luckily there’s a piece of kit that’s ideal for these kinds of exercises that can be set up anywhere: a plyometric rebounder trampoline. You can either add an attachment to your current fitness trampoline or grab one that’s purpose-built.

I’m a big fan of getting more bang for your buck, and these are versatile enough to give you a ton of options for a killer workout. They’re also easy to assemble and portable, which are two very important points in the Burn With Kearns world. If I have to spend 20 minutes putting something together or it takes up my entire trunk, I’m out. 

Now when you first see these things you’re going to think they’re a little nuts, but once you start using it, it’s a whole different ball game. My good friend and fellow coach Steve Carver showed me some amazing drills using one of these trainers, but of course I had to develop something far 

more evil. 

The explosive power you can generate is unmatched. In terms of acceleration and deceleration of the body, kinesthetic awareness and an overall fun factor, this equipment takes things to another level. 

Here are some really cool drills you might not have seen before, which can translate to MMA and many other sports. You’ll need medicine balls, focus pads, an Atlas ball and a rebounder fitness trampoline. Do each exercise for one minute with 20–30 seconds rest in between.

1. Cage bounce to punches 

Fall back with the trampoline behind you as if you were going to hit the cage, then spring up and hit a one-two punch combo.

2. Cage bounce to sprawl 

Bounce up like you did before, but this time drop to your hands and sprawl after you spring up from the trampoline.

3. Kung fu flyer 

With the trampoline at an angle, jump onto it with both feet, bounce off, and try to stick the landing.

4. Bear brawl 

Toss your atlas ball on the trampoline and then catch it. It looks easy but after a few reps you’ll feel like you’re fighting a bear. 

5. Monkey climbs 

This is a hell of an upper body and core workout. Start with your hands on the ground and the trampoline in front of you. Now one hand at a time, climb your hands up onto the trampoline.

6. Core crusher

Lie on the ground with the trampoline in front of you. Now grab your med ball, crunch up and toss the ball at it.

7. Double trouble

If you can get hold of two fitness trampolines with adapters, I highly suggest it. Stand between them and jump side-to-side from one unit to the other.

8. Double trouble x2 

Stand between both units. Now cage bounce your butt off one and then as you fall into the other unit perform an explosive push-up back.