Issue 149

December 2016

Running, jumping, throwing, lifting and pushing. There’s a reason why those little rubber parkour nutters dominate American Ninja Warrior every year, as it’s the traditional prehistoric techniques that really enhance training for strength, endurance and explosiveness – all essential for life inside the ring or cage.

So ditch your normal strength and conditioning program, grab a partner and take your workout back a couple of centuries so you can unleash your inner caveman in the cage.

PREHISTORIC WORKOUT

Do each exercise at full pace and allow 60 seconds rest time between lengths, sets or rounds.

GORILLA DRILLS - GREAT FOR SCRAMBLING, CARDIO

3 x 5 min rounds

Get four long punch bags and lay them on the mat in a cross formation. Start at opposing ends of an axis with both hands on a bag, facing your partner. Move around the bags, like a gorilla, bounding on all fours and alternately placing both hands on the ground, then on a bag.

You can only move in one direction and the goal is to try and catch your teammate. A coach or beeper should sporadically call out changes in direction.

FARMER'S WALK - GREAT FOR GRIP STRENGTH, UPPER BACK, CARDIO

5 x 15m lengths

Pick up the heaviest dumbbells or kettlebells you can manage – one in each hand – and walk in a straight line.

You can also mix things up by doing the exercise as a shuttle run - alternating between the farmer’s walk with resistance sprints.

RESISTANCE SPRINTS - GREAT FOR CARDIO EXPLOSIVENESS

5 x 15m lengths

Strap a resistance harness around your waist, then sprint forward while your teammate attempts to hold you back.

Don’t stop trying to drive forward until you’ve run the required length. Do five in a row or alternate with farmer’s walks.

BAG SLAMS - GREAT FOR EXPLOSIVENESS, GRAPPLING, CARDIO

Take a heavy bag or solid sandbag, pick it up high and slam it into a pile of mats as hard as you can.

Try dropping your shoulder onto it too. Ensure to use your legs to lift it up off the ground.

SLEDGEHAMMER DOUBLE - GREAT FOR GRIP STRENGTH, CARDIO, UPPER BODY STRENGTH

12 reps x 3 sets

Kneel in front of two small tires and strike them alternatively. Switch your grip on the hammer each time to improve coordination and develop your ability to relax between strikes.

SWISS BALL SPRAWL - GREAT FOR EXPLOSIVENESS, SPRAWLING

5 reps x 3 sets

Throw a large Swiss ball at the wall so it rebounds and your hip or thigh height. Sprawl on top of it then get up as quickly as possible and repeat.

BOX JUMPS - GREAT FOR CARDIO, EXPLOSIVENESS

5 reps x 3 sets

From a static position, spring both feet off the ground and land on a high box or pile of mats at the same time, using your arms to generate extra height. Step down, then repeat.

RESISTED BEAR CRAWLS - GREAT FOR EXPLOSIVENESS, TAKEDOWNS

3 x 15m lengths

Back in the resistance harness, get on all fours and crawl as quickly as possible from one side of the mat to the other while a teammate holds you back.

BARBELL PLATE ROTATIONS - GREAT FOR ENDURANCE, UPPER-BODY STRENGTH

5 x 1 min rounds

Using a 40lb barbell plate or heavier, rotate the weight around your head for 30 seconds in a clockwise direction, then switch and go in the opposite direction for the rest of the round.