Issue 059
February 2010
As a follow-up to group training from the previous issue, this time we’re looking at partner drills. All you need for this month is a good friend, ideally of similar height and weight, preferably someone who partakes in MMA – that way you avoid the confusion of picking a newbie up and having them flail around wildly, although that might be an added stability workout!
The Partner Power Clean
Firstly, we’re going to look at a full-body movement: the power clean with a partner. Simply pick your partner up using a saddle lift under the crotch (gross I know, but necessary for the leverage) and place your other arm around the back. Once your partner is up across your chest you squat down keeping your chest high and power up explosively, reversing the movement. Fire your partner (not literally!) off your chest. Look to perform 5–8 reps before changing roles.
The Partner Squat
Next up is the partner squat. Grab your partner in a fireman’s carry. Once your partner is on your shoulders, keep your chest high and squat down. Explosively return to the start. Look to perform 5–8 reps before changing roles.
The Partner Press
Lie on your back with your arms in the lockout position of the bench press. Your partner should stand behind your head and grab your hands, keeping their arms locked and legs back straight (like in a push-up position). You effectively ‘bench press’ your partner. To make this harder your partner can press too. Look for 5–8 reps here too.
The Horse Sit-Up
Another little gem to try is the ‘horse’ sit-up. Your partner gets down on all fours and you straddle your partner’s back, facing the direction of their feet. Hook your feet under their knees and sit back on their shoulders (your partner must brace effectively to take your weight). Perform sit-ups, leaning back as far as you can. For extra kicks your partner can perform neck extension movements as you sit up (no reason why both parties can’t benefit!).
To turn these into a circuit, you could do the following:
Pummel 2 mins (to warm up)
Partner Clean 8 reps each
Neck Wrestle 60 seconds
Partner Press 10 reps each
Sprawls 20 reps each
Partner Squats 8 reps each
The above circuit will give you a five-minute round of sheer hell! Give these a go and I’ll have some more for you next time.
