The MMA Workout

Body Shop The MMA Workout

Build a killer body with this MMA routine

A fighter's body should be a streamlined machine, as lean and muscular as it needs to be – no more, no less. That requires efficient training, says mixed martial arts trainer Chad Waterbury, author of Huge in a Hurry (R242, kalahari.com). This month's workout develops upper-body strength, size, and endurance simultaneously, packing so much exercise into 15 minutes that you'll shrink your waistline in the process.

DO THIS

Start with six reps of each exercise, with no rest between moves. Then do five reps of each, and continue to count down until you do one of each. If you complete the workout in less than 15 minutes, add a rep to your first set next time – so you'll start with seven instead of six. If you can start with eight reps and finish in 15 minutes or less, consider yourself ready to rumble.

Judo Push Up

Start in a modified push-up position, with your hands directly beneath your shoulders and your feet far enough forward that your hips rise. Now lower your body until your chin nearly touches the floor. In a continuous motion, raise your head and shoulders while lowering your hips until they almost touch the floor. Reverse the move to return to the starting position.

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Anonymous

Cilliers & Swart Physiotherapy specializes in working with MMA fighters, we are consulted by various clubs to attend training sessions for technique assessment to improve performance. Refer to the Feb edition of Sports Illustrated's article on MMA fighting for more details. Contact us if you are serious about MMA training and taking part at a competitive level.
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