Kettlebells for warriors
Unless you've been living under a rock, then there is a good chance that you've heard of kettlebell training. While recently gaining media attention, the kettlebell has a been a training tool for the past century, having built some incredibly powerful physiques.
Kettlebells are rugged and primitive, and because of their odd shape and weight distribution, allow for a variety of movements that otherwise can not be done with traditional dumbbells or barbells. Their thick handles build super strong hands, wrists, and forearms. And the majority of the movements done with kettlebells target the muscles of the posterior chain - namely the hamstrings, glutes, spinal erectors, and upper back.
For a fat loss aid and conditioning tool, not much else can deliver the goods like a heavy kettlebell. From complexes to long timed sets to interval training, a single 24kg kettlebell can bring many a strong man to his knees! Combat athletes would especially benefit, as the kettlebell has been called the closest thing to a fight without actually throwing a punch...it's just brutal.
Here are 5 of the best total body kettlebell drills for developing what Pavel Tsatsouline calls "android work capacity". Its one thing to be strong, but for fighters having the ability to express that strength over a period of several minutes (at least) is what really matters.
1. swings (one handed and two)
2. snatches
3. cleans
4. clean and press or jerk
5. turkish get ups
For building the strength and muscular endurance of a warrior, try doing timed sets of the above for 2 minutes a piece. 2 minutes of anything sounds easy, but with the "pitbull of strength training" in your hands and your heart rate through the roof with lactic acid surging through your body, 2 minutes will be quite the task!
Dustin is a combat readiness and muscle building expert. Check out the [http://www.norulestraining.com] blog for more free articles, workouts and insider training tips!
Article Source: http://EzineArticles.com/2892126
Kettlebells are rugged and primitive, and because of their odd shape and weight distribution, allow for a variety of movements that otherwise can not be done with traditional dumbbells or barbells. Their thick handles build super strong hands, wrists, and forearms. And the majority of the movements done with kettlebells target the muscles of the posterior chain - namely the hamstrings, glutes, spinal erectors, and upper back.
For a fat loss aid and conditioning tool, not much else can deliver the goods like a heavy kettlebell. From complexes to long timed sets to interval training, a single 24kg kettlebell can bring many a strong man to his knees! Combat athletes would especially benefit, as the kettlebell has been called the closest thing to a fight without actually throwing a punch...it's just brutal.
Here are 5 of the best total body kettlebell drills for developing what Pavel Tsatsouline calls "android work capacity". Its one thing to be strong, but for fighters having the ability to express that strength over a period of several minutes (at least) is what really matters.
1. swings (one handed and two)
2. snatches
3. cleans
4. clean and press or jerk
5. turkish get ups
For building the strength and muscular endurance of a warrior, try doing timed sets of the above for 2 minutes a piece. 2 minutes of anything sounds easy, but with the "pitbull of strength training" in your hands and your heart rate through the roof with lactic acid surging through your body, 2 minutes will be quite the task!
Dustin is a combat readiness and muscle building expert. Check out the [http://www.norulestraining.com] blog for more free articles, workouts and insider training tips!
Article Source: http://EzineArticles.com/2892126
2 brutal kettlebell exercises
If you are involved in the sport of MMA or any form of martial arts you understand the importance of technique, but you also understand the importance of speed and power! If you want to add the latter to your MMA training program then permit yourself a minute to tune in and read this article. I'm all about getting an edge for sports and competition and my clients know this better than anyone. This is why I am including 2 brutal kettlebell drills for you right here that will enhance your MMA training program in a hurry.
Kettlebell Training For MMA:
1. Kettlebell Slams: Now for this drill you will absolutely have to be outdoors in order to perform it. This drill is very dynamic and is meant to help you develop pure explosive power for punching and throwing. In order to pull this off make sure you are comfortable with handling a kettlebell and that you have a flat open space with either other experienced kettlebellers around or with no one around. Safety is first when it comes to this drill. You can implement the drill by having a single kettlebell of moderate to heavy resistance. Make sure that you are comfortable with swinging the bell up to an elevated height just slightly higher than your chest level (at about eye level). From here keep the arc of the swing tight and release the handle of the bell at the peak of the swing height in order to palm the sphere of the bell. Once you have the palm of your hand around the sphere at the peak of the swing simply throw the kettlebell back into the ground as hard as you can. Make sure the downward throw is forceful, but controlled allowing the kettlebell to land on the ground and "thud" right in front of you. This can be done with with either both hands or with one hand at a time.
2. Kettlebell Clean And Lunge: This particular drill is tremendous for both upper and lower body strength and movement. In order to pull off this particular drill you will want a single bell of moderate to heavy resistance that you can comfortably clean and rack at your chest level. From here place the bell between your feet and ready yourself to execute the clean and rack. For the sake of this article lets say you clean the bell to your chest with your right hand. Once the bell is up simply take a lunge step forward and then back with your left leg maintaining the balance and control of the bell. Once you complete the lunge step simply return the bell to the ground between your feet to start the process all over again. This little drill is great for improving your martial arts training in a hurry.
Take the time to learn more by checking out more of my material. Improving an MMA workout takes work and innovation and kettlebell training happens to provide both of these elements my friend. Remember that most any fighter can train hard, but only the champions train smart!
To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com.
To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at: http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!
Article Source: http://EzineArticles.com/5572401
Kettlebell Training For MMA:
1. Kettlebell Slams: Now for this drill you will absolutely have to be outdoors in order to perform it. This drill is very dynamic and is meant to help you develop pure explosive power for punching and throwing. In order to pull this off make sure you are comfortable with handling a kettlebell and that you have a flat open space with either other experienced kettlebellers around or with no one around. Safety is first when it comes to this drill. You can implement the drill by having a single kettlebell of moderate to heavy resistance. Make sure that you are comfortable with swinging the bell up to an elevated height just slightly higher than your chest level (at about eye level). From here keep the arc of the swing tight and release the handle of the bell at the peak of the swing height in order to palm the sphere of the bell. Once you have the palm of your hand around the sphere at the peak of the swing simply throw the kettlebell back into the ground as hard as you can. Make sure the downward throw is forceful, but controlled allowing the kettlebell to land on the ground and "thud" right in front of you. This can be done with with either both hands or with one hand at a time.
2. Kettlebell Clean And Lunge: This particular drill is tremendous for both upper and lower body strength and movement. In order to pull off this particular drill you will want a single bell of moderate to heavy resistance that you can comfortably clean and rack at your chest level. From here place the bell between your feet and ready yourself to execute the clean and rack. For the sake of this article lets say you clean the bell to your chest with your right hand. Once the bell is up simply take a lunge step forward and then back with your left leg maintaining the balance and control of the bell. Once you complete the lunge step simply return the bell to the ground between your feet to start the process all over again. This little drill is great for improving your martial arts training in a hurry.
Take the time to learn more by checking out more of my material. Improving an MMA workout takes work and innovation and kettlebell training happens to provide both of these elements my friend. Remember that most any fighter can train hard, but only the champions train smart!
To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com.
To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at: http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!
Article Source: http://EzineArticles.com/5572401
What size kettlebell should i start with?
So after a little Google research you have finally decided that kettlebells are for you, now comes the first question, “What size kettlebell should I start with?”. Of course this depends on a number of factors, the obvious ones being gender and general fitness level. There are many different answers to this question around the web but not many acknowledge the fact that everyone is different and that you need to give different recommendations for different types of people. Because kettlebells are always heavy and because of the swinging movements involved it would be easy to injury yourself by not using the right size kettlebell. Another reason you should take the time to figure out the right weight is because your first experiences with a kettlebell will likely determine wether or not you stick with this exercise program.You should begin by taking into account a few factors.
Are you recovering from any muscular injuries or do you have chronic problems with a certain joint for example? You will have to take this into account and depending on the problem you should decide wether you need to lower the otherwise appropriate weight.
What weight and height are you? What kind of build are you? You will need to think of the weight of the kettlebell versus your own weight.
How many kettlebells are you buying? Do you plan on doing exercise that require you to lift two at a time? For anyone new to kettlebells I recommend just buying one. Kettlebells are so versatile that you can do a whole workout with just one. If you are buying just one you will want to pick a heavier one.
Are you using the kettlebell as part of an existing exercise regime or will you just be doing kettlebell workouts?
What is your general fitness level?
Do you have experience with or regularly lift weights?
If we assume that the kettlebell is your dominant tool and that you are just buying one then the general recommendations are sixteen kilograms (twenty six pounds) for a man and eight kilograms (eighteen pounds) for a women to start off. A six kilogram (thirteen pounds) kettlebell is usually appropriate for smaller women with no experience with weight training. No one will ever need to go lower than six kilograms. A woman who has been resistance training regularly should start with and eight while men should start with a sixteen kilogram kettlebell. Women who have been weight training regularly for over a year could start with a twelve kilogram while men could start with a twenty kilogram. Men without weight training experience should probably start with a twelve kilogram one.
A light six kilogram will be enough for a petite woman but for men with strength training experience they would hardly notice the weight.
MMA Online
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No matter how much you love MMA, it can be difficult to find the time or money to train as hard as you want.
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We’ve trained for many years, and continue to train with the world’s best instructors in fighting arts such as:
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Benefits of Using kettlebells
A kettlebell is a weight that was originally used by the Russian army. What are the benefits of kettlebell workouts? Kettlebells combine cardio and strength training and can give you a full workout in just twenty minutes. Kettlebells are easily affordable and don’t take up much space so it is easy to see why some people prefer kettlebell workouts to going to the gym. Some of the benefits of Kettlebell workouts are:
If your serious about your MMA training check out the Turbulence Training Kettlebell Revolution website. You will not be disappointed.
- Improved Functional Strength
- Decreased body fat
- Improved stamina
- Improved Cardiovascular Fitness
- Reduced Risk of Injury
- Improved flexibility
- You can spend less time working out
- They’re fun!
Improved Functional Strength
Western strength training methods focus on training muscles in isolation, although individual muscles are strengthened this doesn’t mean you have better functional strength. Kettlebell workouts will give you more energy and day to day tasks will be easier. The swings and lifts in Kettlebell training involve using muscles together and training the movements this results in better functional strength. The increased strength will improve your performance in sports or athletics.Improved stamina
The high intensity nature of kettlebell workouts greatly improves general fitness and functional strength, this means you will have improved stamina.Improved Cardiovascular Fitness
To improve cardiovascular fitness you need to do vigorous, high intensity exercises. Kettlebell training is ideal for this, it can improve your cardiovascular fitness in much less time than traditional methods such as distance training.Reduced Risk of Injury
Kettlebell training can often look dangerous to an outsider, people think that swinging a heavy weight could easily damage muscles or that there is a danger of dropping the kettlebell and injuring yourself that way. However because you are training the muscles together instead of in isolation there are fewer imbalances between muscles and muscle groups. In kettlebell training you are optimizing certain movements, strengthening your joints and the muscles as a group which actually reduces your risk of injury. Kettlebells actually have a much lower incidence of injury compared to other exercise types. Another huge benefit that most kettlebell enthusiasts notice is relief from chronic aches and pains. People with back pain often find it disappears completely, this is due to strengthening the back muscles and improving how they work together.Decreased body fat
Kettlebell workouts are great for burning body fat. The combination of high intensity cardiovascular exercise and strength training are very energy demanding. Kettlebell exercises can burn twice as many calories per minute than traditional aerobic exercises. Kettlebells also have a very high after burn effect. After any type of exercise you continue to burn calories at a faster rate, this effect lasts much longer with kettlebell workouts compared to other types of exercise. Exercising regularly with kettlebells will give you a lean body with toned muscles. Kettlebells won’t bulk you up. If you are skinny you will put on just the right amount of muscle. Kettlebell fat loss workout guide.Improved flexibility
A nice side effect of exercising with kettlebell is improved flexibility without having to spend time stretching. Since kettlebell workouts use nearly all your muscles, any weak muscles will be strengthed and tight muscles will be loosened and strengthened. There will be greater balance between the muscles and muscle groups will work together better.Less time working out
Kettlebell workouts combine strength training with cardio and exercise muscle groups together. This means you need to spend considerably less time exercising. Kettlebells are often known for getting ‘twice the results in half the time’. It would be difficult to find a type of exercise that has as many benefits as kettlebell workouts. The other major benefit of course is that it is easy to stick with a kettlebell workout program. The workouts are short so they are easy to fit in, kettlebells are small and cheap so they can be used anywhere and the exercises are more interesting and engaging than traditional exercises so you won’t get bored. This is probably the most important benefit. If you isn’t easy to stick with an exercise routine you will not see any of the benefits.If your serious about your MMA training check out the Turbulence Training Kettlebell Revolution website. You will not be disappointed.
5 awesome kettlebell exercises for mma athletes
5 Essential Kettlebell Exercises for MMA
Kettlebells are great for overall strength and conditioning for all grappling and striking arts. Kettlebells strengthen your whole body through compound movements that are both ballistic and fun. The 5 best kettlebell excises for MMA athletes are:
-Alternating cleans
-Alternating overhead presses
-Two handed snatch
-Round the world
-Walking swings.
If you can implement any of these exercises into your gym program you will definitely feel the results when you're sparring at practice.
Alternating cleans:
-Hold a Kettlebell in each hand between your legs.
-Bend your knees, back straight and core muscles tight.
-Keeping your head up and back straight begin the movement by extending at the knees and shrugging your shoulder pulling one of the Kettlebells up into the rack position.
-Your elbows should come high in the initial pull, but then swing underneath the Kettlebell so that the Kettlebell will come to rest on the back of your hands
-As you begin lowering the kettlebell simultaneously clean the other kettlebell up into the rack position
- Repeat for desired number of repetitions.
Alternating Overhead Presses:
Alternating Overhead presses are fantastic for working your shoulders, triceps and your core strength. These should also be a fundamental exercise for MMA fighters because it is utilizing the whole body.
To do Alternating overhead presses:
-Stand with two kettlebells in the rack position
-Contract your abdominal muscles and press one kettlebell above your head
-Do not lock out the elbow joint
-As you begin lowering that kettlebell begin to press the other kettlebell overhead
-Repeat for desired number of repetitions
Two handed snatch:
This exercise is one of the hardest kettlebell exercises to do, but it is also one of the most beneficial to MMA fighters.
-Grasp a Kettlebell in each hand.
-Keep your head looking straight ahead, your back straight and feet flat
-Swing the Kettlebells between your legs, be sure to bend your knees and push your bum backwards.
-Keep your core muscles tight and breathe in when swinging the Kettlebells between your legs.
-As the Kettlebells swing forward drive hard with your hips, legs and lower back. This will make the Kettlebells travel upwards
-Instead of only getting the kettlebells to shoulder height drive the weight hard so the bottom of the kettlebells will travel over the top of the handle, and rest on the back of your hands
-Control the weight back the same direction it travelled
-Repeat for desired number of repetitions.
Round the World:
Round the worlds are great for rotational strength which is vital to all throws and punches.
-Hold the Kettlebell at chest height. Simple pass the Kettlebell around your head in a circular motion.
-Keep your head up, back straight and core muscles tight. Be sure not to hit yourself in the head.
-Perform for desired number of repetitions.
Walking swings - Walking swings require a lot more room than most other kettlebell exercises. These are a great exercise to include into a circuit or fitness regime. To do Walking swings you must perform a kettlebell swing and when the kettlebell is at the top of its swing take a step forward with both feet. Perform kettlebell swings but in between each swing take a step forwards.
Kettlebells are great for overall strength and conditioning for all grappling and striking arts. Kettlebells strengthen your whole body through compound movements that are both ballistic and fun. The 5 best kettlebell excises for MMA athletes are:
-Alternating cleans
-Alternating overhead presses
-Two handed snatch
-Round the world
-Walking swings.
If you can implement any of these exercises into your gym program you will definitely feel the results when you're sparring at practice.
Alternating cleans:
-Hold a Kettlebell in each hand between your legs.
-Bend your knees, back straight and core muscles tight.
-Keeping your head up and back straight begin the movement by extending at the knees and shrugging your shoulder pulling one of the Kettlebells up into the rack position.
-Your elbows should come high in the initial pull, but then swing underneath the Kettlebell so that the Kettlebell will come to rest on the back of your hands
-As you begin lowering the kettlebell simultaneously clean the other kettlebell up into the rack position
- Repeat for desired number of repetitions.
Alternating Overhead Presses:
Alternating Overhead presses are fantastic for working your shoulders, triceps and your core strength. These should also be a fundamental exercise for MMA fighters because it is utilizing the whole body.
To do Alternating overhead presses:
-Stand with two kettlebells in the rack position
-Contract your abdominal muscles and press one kettlebell above your head
-Do not lock out the elbow joint
-As you begin lowering that kettlebell begin to press the other kettlebell overhead
-Repeat for desired number of repetitions
Two handed snatch:
This exercise is one of the hardest kettlebell exercises to do, but it is also one of the most beneficial to MMA fighters.
-Grasp a Kettlebell in each hand.
-Keep your head looking straight ahead, your back straight and feet flat
-Swing the Kettlebells between your legs, be sure to bend your knees and push your bum backwards.
-Keep your core muscles tight and breathe in when swinging the Kettlebells between your legs.
-As the Kettlebells swing forward drive hard with your hips, legs and lower back. This will make the Kettlebells travel upwards
-Instead of only getting the kettlebells to shoulder height drive the weight hard so the bottom of the kettlebells will travel over the top of the handle, and rest on the back of your hands
-Control the weight back the same direction it travelled
-Repeat for desired number of repetitions.
Round the World:
Round the worlds are great for rotational strength which is vital to all throws and punches.
-Hold the Kettlebell at chest height. Simple pass the Kettlebell around your head in a circular motion.
-Keep your head up, back straight and core muscles tight. Be sure not to hit yourself in the head.
-Perform for desired number of repetitions.
Walking swings - Walking swings require a lot more room than most other kettlebell exercises. These are a great exercise to include into a circuit or fitness regime. To do Walking swings you must perform a kettlebell swing and when the kettlebell is at the top of its swing take a step forward with both feet. Perform kettlebell swings but in between each swing take a step forwards.
Kettlebells for MMA fighters
For any combat martial artist, including boxers, stamina and strength are, of course, necessities. However, the sport of kettlebell lifting can be as beneficial, if not more, than traditional weight training in improving overall strength. Let me expand on that for a second before we get into any specific kettlebell exercises for boxers.
With weight training, there are benefits and increases in raw strength. That’s a fact. But with boxing and other combat arts, the emphasis on functional strength should be paramount. Conventional weight training as opposed to kettlebell training is more of a collection of static movements and exercises where you may be locked in a fixed position or a machine. There are not any sport-specific exercises that I’ve seen that you can do with a dumbbell or barbell as far as boxing goes.
Conventional weight training is perfect if your chosen sport is powerlifting or bodybuilding. However, when you need explosive, coordinated, dynamic strength and agility, especially in the extreme ranges of the motion, kettlebell training is just what the doctor ordered.
The use of a kettlebell is more repetition and movement-based, where coordinated movements, breath synchronization and mental focus are more important than getting that last “cheat rep.”
For a boxer, the benefits of kettlebell practice are numerous. The various cardiovascular benefits notwithstanding, the gains in functional strength and overall coordination will increase punching power without a gain in weight. Any martial artist will tell you that punching power, when technique is applied properly and efficiently, can increase punching power without an increase in effort or weight gain.
The secret to improving technique is to have the attitude that raw brute strength is not always the answer. Focused, coordinated strength is a more powerful ally in the ring. In my 22 years of martial arts training, I’ve seen time and again where technique will beat raw strength every time without fail.
Am I saying that raw strength has no place in combat arts? Absolutely not! What I am saying is that focus and coordination makes your existing strength that much better and efficient. If you’re a boxer or an eastern martial artist, you know that to waste energy in a fight can be fatal. So if coordination and focus can make you more efficient, why not make that a critical component in your combat training?
The kettlebell exercises in this article will help the boxer by increasing punching power with specific movements designed to work the muscles and joints used in the sport.
The first boxing-specific kettlebell exercise I’ll show you is called the “slip-dip.” This exercise will increase your leg, back and shoulder strength and will get you ready for the second drill as well.
Slip-Dips
Begin with the kettlebell in an “inside grip.” It should be on the inside of your arm (as if you were holding a football) as opposed to the traditional way of holding it on the outer forearm.
1. Hold the Kettlebell in the inside grip.
2. Assume your boxing “guard” stance with your hands up.
3. Dip your upper body as if you were ducking a punch, then rise to the starting position.
This would be one repetition. Make sure to keep your back straight and that you work both sides equally! You do not want to create any imbalances in your back and shoulder muscles. Do as many reps as you like without losing form.
Kettlebell Uppercuts
This drill will increase your punching power whether you like it or not. When done correctly, your whole body gets behind the punch and increases leverage simply by putting the body mass into the punch. After doing this drill with the kettlebell, try some uppercuts without any weight and you’ll see what I mean here. It’ll be the same effect as a batter warming up with a weighted bat and then going to the plate with a regular bat. The swing speed increases simply because he’s swinging a lighter bat. You’ll have the same feeling after throwing punches with your kettlebell.
1. Hold the kettlebell with the inside grip as in the last drill.
2. Do a single slip-dip as if you were ducking a punch.
3. As you rise, throw your uppercut.
4. The secret here is to use your whole body to do it. You need to turn your upper body while exploding with your legs and hips in an upward/forward motion.
Use your body to execute the punch, not just by simply lifting the kettlebell up with your arm. An effective punch is thrown with the whole body, not just the arm. This applies to all punches and not just the uppercut! However, with this drill, you’ll train not only proper technique, but you’ll be training all of the muscles to work together as a team. This phenomenon is explained in detail in Pavel Tsatsouline’s Power to the People! Work both sides with this drill and over a short amount of time, you’ll see increases in punching power as well as an increased ability to absorb body punches.
Be sure to initiate the movement with your legs as this is where the bulk of your power will come from. Also, do the drill with slow, precise movement with your focus on the proper technique before doing it with explosiveness.
This drill works the shoulders, back, legs, and lungs, and most importantly, the obliques and erector muscles in the lower back, giving you a tremendous amount of rotational power in addition to increased ability to absorb the ballistic shock of body punches.
If you remember what I said before, a focused, more efficient punch is more powerful by default. Efficient punches should be the thing that fighters seek more than anything else. The ability to last in the ring and be as strong in the tenth round as in the first is every fighter’s goal. kettlebell training is one way to work towards this.
Conventional weight training is perfect if your chosen sport is powerlifting or bodybuilding. However, when you need explosive, coordinated, dynamic strength and agility, especially in the extreme ranges of the motion, kettlebell training is just what the doctor ordered.
The use of a kettlebell is more repetition and movement-based, where coordinated movements, breath synchronization and mental focus are more important than getting that last “cheat rep.”
For a boxer, the benefits of kettlebell practice are numerous. The various cardiovascular benefits notwithstanding, the gains in functional strength and overall coordination will increase punching power without a gain in weight. Any martial artist will tell you that punching power, when technique is applied properly and efficiently, can increase punching power without an increase in effort or weight gain.
The secret to improving technique is to have the attitude that raw brute strength is not always the answer. Focused, coordinated strength is a more powerful ally in the ring. In my 22 years of martial arts training, I’ve seen time and again where technique will beat raw strength every time without fail.
Am I saying that raw strength has no place in combat arts? Absolutely not! What I am saying is that focus and coordination makes your existing strength that much better and efficient. If you’re a boxer or an eastern martial artist, you know that to waste energy in a fight can be fatal. So if coordination and focus can make you more efficient, why not make that a critical component in your combat training?
The first boxing-specific kettlebell exercise I’ll show you is called the “slip-dip.” This exercise will increase your leg, back and shoulder strength and will get you ready for the second drill as well.
Slip-Dips
Begin with the kettlebell in an “inside grip.” It should be on the inside of your arm (as if you were holding a football) as opposed to the traditional way of holding it on the outer forearm.
1. Hold the Kettlebell in the inside grip.
2. Assume your boxing “guard” stance with your hands up.
3. Dip your upper body as if you were ducking a punch, then rise to the starting position.
This would be one repetition. Make sure to keep your back straight and that you work both sides equally! You do not want to create any imbalances in your back and shoulder muscles. Do as many reps as you like without losing form.
Kettlebell Uppercuts
This drill will increase your punching power whether you like it or not. When done correctly, your whole body gets behind the punch and increases leverage simply by putting the body mass into the punch. After doing this drill with the kettlebell, try some uppercuts without any weight and you’ll see what I mean here. It’ll be the same effect as a batter warming up with a weighted bat and then going to the plate with a regular bat. The swing speed increases simply because he’s swinging a lighter bat. You’ll have the same feeling after throwing punches with your kettlebell.
1. Hold the kettlebell with the inside grip as in the last drill.
2. Do a single slip-dip as if you were ducking a punch.
3. As you rise, throw your uppercut.
4. The secret here is to use your whole body to do it. You need to turn your upper body while exploding with your legs and hips in an upward/forward motion.
Use your body to execute the punch, not just by simply lifting the kettlebell up with your arm. An effective punch is thrown with the whole body, not just the arm. This applies to all punches and not just the uppercut! However, with this drill, you’ll train not only proper technique, but you’ll be training all of the muscles to work together as a team. This phenomenon is explained in detail in Pavel Tsatsouline’s Power to the People! Work both sides with this drill and over a short amount of time, you’ll see increases in punching power as well as an increased ability to absorb body punches.
Be sure to initiate the movement with your legs as this is where the bulk of your power will come from. Also, do the drill with slow, precise movement with your focus on the proper technique before doing it with explosiveness.
This drill works the shoulders, back, legs, and lungs, and most importantly, the obliques and erector muscles in the lower back, giving you a tremendous amount of rotational power in addition to increased ability to absorb the ballistic shock of body punches.
If you remember what I said before, a focused, more efficient punch is more powerful by default. Efficient punches should be the thing that fighters seek more than anything else. The ability to last in the ring and be as strong in the tenth round as in the first is every fighter’s goal. kettlebell training is one way to work towards this.
Build MMA strength and conditioning
Too many MMA fighters out there are training with light weights and low reps in hope they will improve their overall strength conditioning. This is wrong and I'm going to talk about what is right.
Instead, fighters should focus on using heavier weights and do conditioning separate from their strength training sessions.
I'm about to show how fighters can focus on getting stronger all while still building up their wind. To do so I'm going to talk about the 5 essential movements all MMA fighters should be doing in their strength programs.
1) Deadlifts
Deadlifts are the king of strength exercises! There's no other exercise that will add lean muscle and strength to your whole body then deadlifts.
Deadlifts also target the weaker muscles in the body that lots of athletes and fighters neglect.
Fighters should use deadlifts in the 3-5 rep range and even sometimes maybe hit singles and doubles. Lifting in the 3-5 reps range is ideal to build strength for MMA fighters. When you use more than 5 reps in a set, you're using too little of load.
The start of your session is the best time to do heavy deadlifts. Deadlifts should be done preferably after an explosive type exercise.
2) Front squats
Deadlifts are king, front squats are the prince! Front squats help build both upper and lower body strength at once.
The reason front squats work so well at getting fighters strong is based around how the weight is loaded on the body. When its front loaded, there's so much more stress placed upon the body which really forces the core to be engaged.
Front squats are amazing at building core and lower body strength both at the same time.
Like with deadlifts, front squats should be done in the lower rep range, preferably somewhere around the 3-6 rep range and right after an explosive exercise around the beginning on a session.
3) Heavy sled / prowler pushes
Sled and prowler work by far takes the cake in terms of conditioning benefits and strength building. Not too many exercises out there can do both.
The best bang for your buck exercise out there has to be your heavy prowler and sled drags.
More and more MMA fighters are starting to realize the benefits of pushing a heavy prowler around or pulling a heavy sled. It just does wonders for building lower body strength as well as increasing conditioning.
I like to have fighters do short ALL OUT goes with a heavy prowler. 10 sec ALL OUT sprints with a heavy load is an excellent choice for heavy prowler pushes. You can use sleds to work longer distances by pulling and dragging a heavy sled for overall time or just reps.
Either way, sled and prowler work MUST become a part of your program if you are a serious MMA fighter! Typically, for conditioning wise, do sled and prowler work at the end of a session. But if the goal is more on the strength side, you could perform super heavy prowler and sled work at the beginning of a session.
4) 1 Arm KB / DB clean and press
Kettlebells are by far one of the most versatile pieces of strength equipment one can have. But, many MMA fighters and trainees find it hard to get their hands on their own kettlebells so dumbbells can also be used for this particular exercise.
The clean is an excellent movement to explosively get the weight up to the shoulders. From there, the fighter can either press strictly or use their hips to explosively drive the weight overhead. Once to the shoulder, the weight is explosively pressed over head to lockout. Cleans are naturally a power exercise. You can perform a kettlebell or dumbbell clean easily. The one common thing about both of these movements is that they must be performed explosively.
I like to use a heavy weight, one that can be lifted with good form about 3-5 reps/ arm. 3-5 sets is the ideal recommendation.
5) Weighted pull ups
Pull Ups are the upper body squat! Pull ups will help with an MMA fighters punching power and strength. As weird as it sounds, it's true. The stronger your back gets, the more force you can produce when you throw a punch.
Do be like a lot of fighters and skip out on your pulling movements. These are essential.
When doing weighted pull up variations, I like to use chains, dumbbells and kettlebells hung form a belt, or a weighted vest. All variations work well.
When doing weighted pull ups, I would work in the 3-8 rep range using tons of different variations with your grip style. You can use close grip, wide, baseball, palms facing you, palms facing away, and even rope pull ups.
Either way, MMA fighters should have these in their program no matter what!
So the big idea is to focus in on these 5 movements. Add them in throughout the week into different sessions. A fighter does not want to add all of them into the same session, which would be overkill.
Instead, pick one and have that movement be the strength focus of the day.
As far as conditioning is concerned, add short metabolic conditioning sessions in at the end of strength session or do conditioning sessions on off days. Too many MMA fighters mix strength and conditioning workouts together which then takes away from both.
Get stronger and in turn, you WILL gain more endurance. Truth me.
Travis is a highly unconventional hardcore strength and conditioning specialist that focuses in on serious athletes and trainees to help them improve their overall performance and physique.
For more information on Travis, go to his personal blog at http://www.travisstoetzel.com and look into all of the other articles, posts, and videos available.
Article Source: http://EzineArticles.com/5484899
Top 5 Kettlebell exercises for MMA fighters
Kettlebells are great for overall strength and conditioning for all grappling and striking arts. Kettlebells strengthen your whole body through compound movements that are both ballistic and fun. The 5 best kettlebell excises for MMA athletes are:
-Alternating cleans
-Alternating overhead presses
-Two handed snatch
-Round the world
-Walking swings.
-Alternating overhead presses
-Two handed snatch
-Round the world
-Walking swings.
If you can implement any of these exercises into your gym program you will definitely feel the results when you're sparring at practice.
Alternating cleans:
-Hold a Kettlebell in each hand between your legs.
-Bend your knees, back straight and core muscles tight.
-Keeping your head up and back straight begin the movement by extending at the knees and shrugging your shoulder pulling one of the Kettlebells up into the rack position.
-Your elbows should come high in the initial pull, but then swing underneath the Kettlebell so that the Kettlebell will come to rest on the back of your hands
-As you begin lowering the kettlebell simultaneously clean the other kettlebell up into the rack position
- Repeat for desired number of repetitions.
-Bend your knees, back straight and core muscles tight.
-Keeping your head up and back straight begin the movement by extending at the knees and shrugging your shoulder pulling one of the Kettlebells up into the rack position.
-Your elbows should come high in the initial pull, but then swing underneath the Kettlebell so that the Kettlebell will come to rest on the back of your hands
-As you begin lowering the kettlebell simultaneously clean the other kettlebell up into the rack position
- Repeat for desired number of repetitions.
Alternating Overhead Presses:
Alternating Overhead presses are fantastic for working your shoulders, triceps and your core strength. These should also be a fundamental exercise for MMA fighters because it is utilizing the whole body.
To do Alternating overhead presses:
-Stand with two kettlebells in the rack position
-Contract your abdominal muscles and press one kettlebell above your head
-Do not lock out the elbow joint
-As you begin lowering that kettlebell begin to press the other kettlebell overhead
-Repeat for desired number of repetitions
-Stand with two kettlebells in the rack position
-Contract your abdominal muscles and press one kettlebell above your head
-Do not lock out the elbow joint
-As you begin lowering that kettlebell begin to press the other kettlebell overhead
-Repeat for desired number of repetitions
Two handed snatch:
This exercise is one of the hardest kettlebell exercises to do, but it is also one of the most beneficial to MMA fighters.
-Grasp a Kettlebell in each hand.
-Keep your head looking straight ahead, your back straight and feet flat
-Swing the Kettlebells between your legs, be sure to bend your knees and push your bum backwards.
-Keep your core muscles tight and breathe in when swinging the Kettlebells between your legs.
-As the Kettlebells swing forward drive hard with your hips, legs and lower back. This will make the Kettlebells travel upwards
-Instead of only getting the kettlebells to shoulder height drive the weight hard so the bottom of the kettlebells will travel over the top of the handle, and rest on the back of your hands
-Control the weight back the same direction it travelled
-Repeat for desired number of repetitions.
-Keep your head looking straight ahead, your back straight and feet flat
-Swing the Kettlebells between your legs, be sure to bend your knees and push your bum backwards.
-Keep your core muscles tight and breathe in when swinging the Kettlebells between your legs.
-As the Kettlebells swing forward drive hard with your hips, legs and lower back. This will make the Kettlebells travel upwards
-Instead of only getting the kettlebells to shoulder height drive the weight hard so the bottom of the kettlebells will travel over the top of the handle, and rest on the back of your hands
-Control the weight back the same direction it travelled
-Repeat for desired number of repetitions.
Round the World:
Round the worlds are great for rotational strength which is vital to all throws and punches.
-Hold the Kettlebell at chest height. Simple pass the Kettlebell around your head in a circular motion.
-Keep your head up, back straight and core muscles tight. Be sure not to hit yourself in the head.
-Perform for desired number of repetitions.
-Keep your head up, back straight and core muscles tight. Be sure not to hit yourself in the head.
-Perform for desired number of repetitions.
Walking swings - Walking swings require a lot more room than most other kettlebell exercises. These are a great exercise to include into a circuit or fitness regime. To do Walking swings you must perform a kettlebell swing and when the kettlebell is at the top of its swing take a step forward with both feet. Perform kettlebell swings but in between each swing take a step forwards.
What do MMA fighters need?
MMA fighters need a variety of different physical attributes in order to be successful.
Anaerobic threshold:
Your anaerobic threshold is simply your body’s ability to perform at a high intensity before the onset of lactic acid. The higher your anaerobic threshold the longer you can fight at a high intensity.
Aerobic ability:
Is the ability to recover and supply working muscles with oxygen between rounds or during the fight. Having a increased aerobic ability helps remove lactic acid from your fighting muscles.
Upper body Speed:
Is essential in not only throwing punches but blocking your opponents’ attacks.
Lower body Speed:
Lower body speed is crucial when it comes to controlling the cage, sprawling and defending leg kicks
Agility:
Agility is needed to evade attacks and if needed as well as your ability to get up off the floor. Having great agility is beneficial when you are in a scramble.
Co-ordination:
Co-ordination is a huge part of fighting. You must be able to know where your body is positioned in order to attack, defend and adjust techniques quickly and effectively.
Upper body strength and power:
Upper body strength and power is needed to hold your opponent against the cage or on the floor. Upper body strength is also needed to dominate the clinch and escape off the floor.
Lower body strength and power:
Lower body strength is vital if you want to have powerful takedowns and a good guard game. Having strong legs will work to your advantage in driving through to finish a double leg as well as stopping people passing your guard.
Rotational strength:
All throws and punches need rotational strength. Therefore it crucial to train your core in a rotational manner. Stronger rotation equals stronger punches and power generation.
Core strength:
Core strength is essential for a number of reasons. These include protecting your spine from injury, transferring strength from lower body to upper body, as well as assisting your balance.
Back strength:
Back strength is crucial in order to stay upright and fight with great posture. A strong back will stop your opponent pulling your head down in a Thai clinch.
Hip power:
Hip power is vital when defending your opponents’ double leg takedown. If you can develop strong hips you will have an amazing sprawl.
Concentration:
Concentration is required by every fighter at every training session, sparring night and fight night. As a training session or fight goes on and you become fatigued, you don’t just physically stop working, but you mentally begin to make bad decisions. The fitter you are and the more oxygen you have in your body, the better you can concentrate. This results in you making better, quicker decisions in the midst of competition.
Mobility
Mobility and joint stability is of significant importance to all fighters. Being mobile and flexible will greatly assist you in many areas of your fight game. It will help you evade techniques, as well as assist in injury prevention.
Joint stability:
By keeping your joints supple you will have stable joints that will help you be more stable throughout a fight. Joint stability is also important in reducing the risk of injury in training or competition.
Balance:
Balance is a fundamental aspect of MMA. If you can maintain your balance it will be a lot harder for your opponent to throw you or take you down, especially against the cage.
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