Developing a strong midsection is an essential part of any combative
athlete's training. More than gaining nice "beach muscle",
a strong core will help you absorb blows and improve the power behind
your shots. Today's top Mixed Martial Arts (MMA) athletes have at
their disposal a wide variety of training tools and exercises to
strengthen their bodies from head to toe. I recently had the pleasure
to expose some of Canada's top MMA professional fighters to a host
of core training exercises that I use with many of my clients. All
of these fighters train out of Tristar, one of Canada's top fight
gyms. Tristar, which is known as the Montreal Mecca for combat sports
training, boasts some of the top trainers and fighters in the country.
With the help of some of the gym's well known regulars, I will run
through some simple and effective drills that are ideal for fighters
as well as other athletes seeking to build a strong midsection.
SCARECROW
Above-Steve Vigneault (In the Domination Fightwear Shirt) &
Mark Colangelo perform the Scarecrow
The Scarecrow is an excellent partner drill that
is often performed by Brazilian Jiu-Jitsu practitioners. With
your partner standing feet slightly wider than shoulder width,
and his arms extended to the side, jump up and wrap your legs
and arms around him. It is your partner's job to maintain his
balance while you slowly work your way around his body and back
to your starting position. At no time should any part of your
body touch the floor. Both people in this drill will have to work
hard, and in the case of the person maintaining the Scarecrow,
they will have to maintain a tight, strong midsection to keep
from falling over or bending their back.
If you are a coach who is using this drill in a class setting,
why not make things more interesting and dish out some punishment
for touching the ground? For each time one of your athletes touches
the floor, or in the case of the person holding the Scarecrow
position, if they fall over, its pushup time!!
Arm & Leg Raise
Here Mark Colangelo begins by assuming a standard pushup position.
To help straighten his back he brings his navel in towards his
spine. With his back straight, Mark slowly lifts his right arm
and left leg and holds for a count of five seconds. Return to
the starting position, and repeat with the opposite leg and arm.
This simple exercise is often found in such health systems as
Pilates and will help to strengthen your lower back.
Four Man Pushup
Stephane Vigneault , Mark Colangelo, Steve Vigneault, and David
Guigui perform a Four Man Pushup.
This exercise will breathe new life into how you train with pushups.
Four people will assume a pushup position each with their feet
on the small of another partner's back. Be sure that all partners
are approximately the same size and weight to keep from unnecessarily
burdening one participant. With everyone's feet in place have
one person call out, "up" and "down" to cue
the group. Everyone must lift and lower at the same time. Have
the group lift and hold for a two count, and then lower to the
ground. When in the up position everyone should be concentrating
on maintaining a strong straight back.
Plate Switch Lunge
Firas twisting a 45lbs Plate while performing alternating lunges.
Here Tristar Brazilian Jiu-Jitsu and Vale Tudo trainer Firas
Zahabi, demonstrates the Plate Switch Lunge. Firas introduced
me to this demanding full body drill and swears by its benefit
for increasing punching power. With a plate in hand, begin to
perform alternating lunges while you twist your trunk. You should
be turning in the direction of your lead leg as seen in the photo.
This exercise will work your legs as well as your midsection and
is not for beginners. Because of the dynamic nature of the movement,
this drill can easily fit into an endurance set consisting of
Plate Switches, Deck Squats, and Pushups.
Russian Sit-Ups
Shawn Mozen performs a Russian Sit-up with Mark Colangelo.
I was introduced to the next exercise by Coach Scott
Sonnon of RMAX. Coach Sonnon developed this excellent body conditioning
drill for Sambo and it will benefit anyone who is serious about
their core training.
Begin by standing face to face with a partner. Step forward and
into a hand stand with your partner securely grasping your legs.
Slowly raise yourself upward until you can place your hands on
the back of your partners head. Your partner should now release
his grip from around your legs allowing you to lower yourself
to the ground. Repeat this exercise for a set of ten and then
switch with your partner.
I would like to thank Stephane Vigneault , Mark Colangelo, Steve
Vigneault, David Guigui, and Firas Zahabi for helping out with
this article. For more information on these fighters and Tristar
Gym-visit:
http://tristargym.com/ For
more information on strength and conditioning visit the Agatsu
Online Fitness and Martial Arts Community at www.agatsu.com
Also look for a new summer video release from Agatsu Inc. on bodyweight
exercises. This four DVD video series will highlight the world's
best bodyweight conditioning exercises.
Shawn Mozen, ROSS IT, RKC is the owner of the Agatsu
Martial Arts Academy in Montreal, Quebec, Canada. As a full time
coach Shawn offers training in a wide variety of areas of self-improvement
including, strength & conditioning, self defense training
and MMA. His clients range from LEO, and martial artists, to weekend
warriors who are trying to get in top shape. For training info
or customized Kettlebell programs contact: shawnm@agatsu.com
and www.agatsu.com.
