Issue 157

August 2017

Use Michael Chandler’s full-body workout to gain pace and power


Core strength plus power in every area of your body is the equation for performing at the highest level in MMA. You’ll need it to add sizzle to your strikes and make sure you get the best out of grappling exchanges. That way, you can guarantee you’re the hammer and your opponent is the nail.

Knowing this truth, Bellator lightweight champion ‘Iron’ Michael Chandler focuses on full-body workouts to gain his edge in the cage. Throughout his career, he has focused on his speed, endurance and power, tailoring each workout to improve every time he steps into the gym.

Here’s one of his full-body workouts that can help you gain strength and power from head to toe, so you can push the pace against the best in the world for the full 25 minutes.


WARM-UP - Get your body primed for the grueling workout ahead

1. Weighted plank pull-throughs (4 sets of 10 reps)

  • A) In a push-up position with a weighted object resting across your body, balance on your left arm and grab the weight with your right.
  • B) Pull the object across your body, stabilizing yourself with your other limbs. Alternate arms while staying straight and engaging your core.

2. Battle rope slams (4 sets of 20 reps)

  • A) Hold a battle rope with an overhand grip and drop into a quarter squat, keeping your back straight.
  • B) Simultaneously slam the heavy ropes to the ground with both hands. Keeping your feet planted firmly on the floor, focus on making your core engaged with power on every rep.


FULL BODY BARRAGE - Traditional moves with a twist. This circuit will challenge anyone.

1. Trap bar squats (4 sets of 10 reps)

  • A) Load a trap bar with your desired weight. Bend your knees, keep your back completely straight and grab a handle in each hand.
  • B) Straighten your legs while engaging your core and flexing your glutes to rise confidently from the squat into a standing position. Lower and repeat.

2. Overhead triceps extension (4 sets of 20 reps)

  • A) Take a triceps push-down rope in an overhead position and turn around, facing away from the machine.
  • B) Lean forward and take a split stance, pushing the rope away from your face from above your head. Keep your core stable, back straight and elbows facing the floor.

3. Rope kettlebell curls (4 sets of 20 reps)

  • A) Loop a rope attachment around the handle of a kettlebell and hold each end.
  • B) Curl your arms upward until they’re level with your shoulders, then lower the weight. Adding the instability of the rope connected to a weight helps engage your core and a number of muscles surrounding the shoulders and arms on each rep.

4. Kneeling medicine ball slams (4 sets of 20 reps)

  • A) With a partner, kneel on a pad on the floor and hold a medicine ball over your head.
  • B) Slam the medicine ball with both hands to your partner as they roll it back to you. Focus on engaging your core and simulating a kneeling crunch on each rep to increase core power and strength.


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