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MMA Inspired Kettlebell Workout - FURIOUS Friday!

After talking with several MMA fighters and especially with RKC Team Leader Tommy Blom recently, I was inspired to make a workout following the timing of an MMA fight.  Especially since several of my Winter Park small group members are fans of the sport.  MMA fights are 3 rounds at 5 minutes per round - and well - as in video editing or public speaking we all know... 5 minutes can be a VERY long time.

Warm up with joint mobility and some swings, but save plenty of energy.  You want to minimize your rests during the 5 minutes, because as I enjoyed telling my class - if you're just standing there, that means SOMEONE could be hitting you in the face!!! (All joking aside though if you need to take a break, take a break but keep moving - no sitting down, no napping!)   If you have one, set up your Gymboss Timer to run in 30 second intervals.  Don't pause between exercises unless absolutely necessary - move quickly, but move safely and correctly.

First circuit - repeat 3 times:

 

Chill out with some carefully executed get ups with no weight - concentrate on your form ALWAYS.  

 

 2nd fight, erm I mean circuit, again, repeat this three times

  • 30 seconds beginning of the get up (roll to hip/elbow) right, 30 seconds beginning of the get up (roll to hip/elbow) left
  • 1 minute strict push ups - again pace yourself
  • 30 seconds kettlebell locked out over head on right side, stepping back into a lunge on the left foot, 30 seconds kettlebell locked out over head on left side, stepping back into a lunge on the right foot.
  • 1 minute kettlebell swings, pace yourself
  • 30 seconds hot potato, 30 seconds crush curls
  • 1 minute rest

Be sure to finish up with joint mobility and get plenty of water.

Curious about Tommy Blom's fight training strategies?  Check out his recent article on Dragon Door: Kettlebells for Increased Abilities in Fighting

Let's Train in Chicago!

SCC Strength Calisthenics CertificationLet's train together in Chicago! The Dragon Door SCC (Strength Calisthenics Certification) is coming to Chicago June 3rd, 2017. Register early to save $50. Hope to see you there. This powerful one-day workshop is great for trainers looking to upgrade their calisthenics toolkit, or for serious exercise enthusiasts who want to fine-tune their own training.
 

Rings of Power by Mike GIllette

Rings of Power by Mike Gillette Cool new book from Mike Gillette about Ring Training for all fitness levels. Being on this shoot with Mike was like working with a real live action hero! (And I got to put a cinderblock on him too!) Mike knows his stuff and shares everything you need to know for his versatile go-anywhere ring training.  Full progressions of every exercise, workout plans, and all the know-how to take the training as far as you wish. Good stuff, and yes, that's me on the left side of the cover  :)

 

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What I'm Reading

(Including but not limited to...)
1. 24/6: A Prescription for a Healthier, Happier Life by Matthew Sleeth, MD
2. Tools of Titans Tim Ferriss
3. The Way of The Iceman Wim Hof


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33 Strategies of War Robert Greene


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