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- Ultimate Conditioning for Martial Arts
Strike and kick with explosive power. Take down and grapple with sustained brute strength. Counter and evade with unmatched speed and agility. Be the best. Be your best with Ultimate Conditioning for Martial Arts, the complete guide for physical and mental dominance.
Whether you practice MMA, Brazilian jiujitsu, taekwondo, karate, judo, aikido, kung fu, muay thai, krav maga, wrestling, or a combination of these, you have discovered your go-to training guide.
Ultimate Conditioning for Martial Arts eschews the traditional one-size-fits-all approach. Instead, you’ll learn to evaluate your conditioning along with physical strengths and weaknesses. You’ll select from 120 exercises—each tailored to improve a key martial arts skill or attribute—to enhance performance in the discipline you practice and the goals you set. Then you will learn how to structure a conditioning program for short-term gains and long-term success—success you’ll see and your opponents will feel.
Loren Landow has been featured on The Ultimate Fighter and has trained some of the best martial artists and UFC fighters in the world. Now you can learn his secrets and follow his proven program in Ultimate Conditioning for Martial Arts.
Chapter 1. Physical Requirements for Martial Arts
Chapter 2. Evaluating Martial Arts Fitness
Chapter 3. Dynamic Warm-Ups and Flexibility
Chapter 4. Exercises for Base Conditioning
Chapter 5. Exercises for Striking and Kicking
Chapter 6. Exercises for Wrestling and Grappling
Chapter 7. Exercises for Speed and Agility
Chapter 8. Recovery and Nutrition
Chapter 9. Program Planning and Periodization for Martial Arts
Chapter 10. Programs for the Striking and Kicking Arts
Chapter 11. Programs for the Wrestling and Grappling Arts
Chapter 12. Blending and Customizing Programs for MMA
Loren Landow has been an athletic performance specialist for more than 20 years. He has trained over 500 professionals from the Ultimate Fighting Championship (UFC), National Football League, Major League Baseball, Major League Soccer, and National Hockey League, as well as Olympic gold medalists and a world-record holder.
Landow was the strength and conditioning coach on season 16 of The Ultimate Fighter reality television show. He is widely recognized as an authority on speed and power development and presents nationally and internationally for renowned organizations in the sport performance and fitness industries. He is often hired as a consultant for many club and professional teams. Currently he is the owner/director of performance at Landow Performance in Denver, Colorado.
During his career, Landow has been fortunate to work with some of the best martial artists in the world, including UFC fighters Brendan Schaub, Neil Magny, Shane Carwin, Cat Zingano, and Strikeforce champion Nate Marquardt. He has coached some of the top practitioners of Brazilian jiujitsu, muay tai, taekwondo, karate, judo, and Russian sambo along with world-class boxers and wrestlers.
Landow’s philosophy is simple: Maximize human performance through efficiency. With a full arsenal of exercises and a leave-no-stone-unturned mentality, he aims for efficiency in training, which transfers to each athlete’s specific sport or individual playing position. He firmly believes that speed, power, strength, agility, flexibility (mobility and stability), balance, and conditioning are biomotor skills an athlete must develop for success.
Disciplines
There are many martial arts forms to choose from. This book touches on the most popular forms and those that are similar to other art forms.
There are many martial arts forms to choose from. This book touches on the most popular forms and those that are similar to other art forms.
Karate
Developed in what is now Okinawa, Japan, karate is a highly explosive striking form that involves punches, kicks, knee strikes, elbow strikes, and palm strikes.
Taekwondo
The Korean martial art of taekwondo has been an Olympic event since 2000. It is explosive and typically consists of blocks, kicks, punches, and open-handed strikes; it may also include sweeps and takedowns.
Brazilian Jiu-Jitsu
Brazilian jiu-jitsu is a self-defense system that focuses on grappling and ground fighting. The sport hinges on submissions based on joint locks and chokeholds, but what makes it an amazing art form is the underlying chess match that occurs during rolling to set up the submissions.
Muay Thai
Muay Thai is a combat sport and martial art from Thailand. It is a physical and mental discipline that uses fists, knees, elbows, shins, and feet. Its maneuvers include stand-up striking and various clinching techniques.
Judo
Judo was created in Japan and is now an Olympic sport. Its objective is to throw or otherwise take the opponent to the ground, then either pin the opponent or force a submission by means of a joint lock or choke.
Wrestling
The earliest known wrestling took place in ancient Greece, but many styles have been developed. This Olympic sport is known for grappling, clinch fighting, throws, takedowns, and pins while securing dominating positions.
Mixed Martial Arts
Mixed martial arts (MMA) is a sport that involves all martial arts disciplines. Those used most often are kickboxing, wrestling, jiu-jitsu, and Muay Thai, but many blends of taekwondo and karate are also found in the sport. The primary objective of MMA is to win by submission, knockout, or a judge's decision based on strikes, cage dominance, and positional dominance.
Landmine Row to Punch
Place one end of the barbell either in a corner of the room or flat on the weight room floor or use a landmine device as shown. Stand perpendicular to the bar with the legs staggered; the leg opposite the working arm is in front.
Equipment
Barbell and weight plates or landmine device
Procedure
Place one end of the barbell either in a corner of the room or flat on the weight room floor or use a landmine device as shown. Stand perpendicular to the bar with the legs staggered; the leg opposite the working arm is in front. Firmly grip the fat part of the barbell (figure 5.18a). Brace the core and row with one arm (figure 5.18b). Swiftly transition the bar to the other arm in a punching motion (figure 5.18c) and reposition the feet so that they are parallel to the bar (figure 5.18d). Carefully lower the bar to the ground. Perform two or three sets of three to five repetitions per side. As technique is mastered, increase the speed of the action as long as you are able to hold the braced core position through the row and transition to the punch.
Landmine row to punch: (a) grip the barbell; (b) row; (c) punch; (d) reposition the feet.
Save
Save
Medicine-Ball Jam
Grab a medicine ball (preferably sand filled as it will provide more stability for the exercise) with both hands and hold it in an extended position while in a narrow push-up position (figure 5.22a). Descend rapidly and bring the chest to the ball (figure 5.22b).
This is a fantastic exercise for developing upper-body power in extension (as in a strike) and for complementing shoulder-integrity work.
Equipment
Medicine ball (preferably sand filled)
Procedure
Grab a medicine ball (preferably sand filled as it will provide more stability for the exercise) with both hands and hold it in an extended position while in a narrow push-up position (figure 5.22a). Descend rapidly and bring the chest to the ball (figure 5.22b). Reverse direction explosively and ascend as high as possible (figure 5.22c). For those with good upper-body power, it is not uncommon for the ball to leave the ground. However, the real beauty of the exercise lies in the stability that is needed once you and the ball return to the ground. At impact, maintain a braced core and stay stable through the shoulders. Keep repetitions in the range of three to six for two or three sets, depending on where you are in your training program.
Medicine-ball jam: (a) start position; (b) descending and bringing chest to ball; (c) ascending explosively as high as possible.
Save
Disciplines
There are many martial arts forms to choose from. This book touches on the most popular forms and those that are similar to other art forms.
There are many martial arts forms to choose from. This book touches on the most popular forms and those that are similar to other art forms.
Karate
Developed in what is now Okinawa, Japan, karate is a highly explosive striking form that involves punches, kicks, knee strikes, elbow strikes, and palm strikes.
Taekwondo
The Korean martial art of taekwondo has been an Olympic event since 2000. It is explosive and typically consists of blocks, kicks, punches, and open-handed strikes; it may also include sweeps and takedowns.
Brazilian Jiu-Jitsu
Brazilian jiu-jitsu is a self-defense system that focuses on grappling and ground fighting. The sport hinges on submissions based on joint locks and chokeholds, but what makes it an amazing art form is the underlying chess match that occurs during rolling to set up the submissions.
Muay Thai
Muay Thai is a combat sport and martial art from Thailand. It is a physical and mental discipline that uses fists, knees, elbows, shins, and feet. Its maneuvers include stand-up striking and various clinching techniques.
Judo
Judo was created in Japan and is now an Olympic sport. Its objective is to throw or otherwise take the opponent to the ground, then either pin the opponent or force a submission by means of a joint lock or choke.
Wrestling
The earliest known wrestling took place in ancient Greece, but many styles have been developed. This Olympic sport is known for grappling, clinch fighting, throws, takedowns, and pins while securing dominating positions.
Mixed Martial Arts
Mixed martial arts (MMA) is a sport that involves all martial arts disciplines. Those used most often are kickboxing, wrestling, jiu-jitsu, and Muay Thai, but many blends of taekwondo and karate are also found in the sport. The primary objective of MMA is to win by submission, knockout, or a judge's decision based on strikes, cage dominance, and positional dominance.
Landmine Row to Punch
Place one end of the barbell either in a corner of the room or flat on the weight room floor or use a landmine device as shown. Stand perpendicular to the bar with the legs staggered; the leg opposite the working arm is in front.
Equipment
Barbell and weight plates or landmine device
Procedure
Place one end of the barbell either in a corner of the room or flat on the weight room floor or use a landmine device as shown. Stand perpendicular to the bar with the legs staggered; the leg opposite the working arm is in front. Firmly grip the fat part of the barbell (figure 5.18a). Brace the core and row with one arm (figure 5.18b). Swiftly transition the bar to the other arm in a punching motion (figure 5.18c) and reposition the feet so that they are parallel to the bar (figure 5.18d). Carefully lower the bar to the ground. Perform two or three sets of three to five repetitions per side. As technique is mastered, increase the speed of the action as long as you are able to hold the braced core position through the row and transition to the punch.
Landmine row to punch: (a) grip the barbell; (b) row; (c) punch; (d) reposition the feet.
Save
Save
Medicine-Ball Jam
Grab a medicine ball (preferably sand filled as it will provide more stability for the exercise) with both hands and hold it in an extended position while in a narrow push-up position (figure 5.22a). Descend rapidly and bring the chest to the ball (figure 5.22b).
This is a fantastic exercise for developing upper-body power in extension (as in a strike) and for complementing shoulder-integrity work.
Equipment
Medicine ball (preferably sand filled)
Procedure
Grab a medicine ball (preferably sand filled as it will provide more stability for the exercise) with both hands and hold it in an extended position while in a narrow push-up position (figure 5.22a). Descend rapidly and bring the chest to the ball (figure 5.22b). Reverse direction explosively and ascend as high as possible (figure 5.22c). For those with good upper-body power, it is not uncommon for the ball to leave the ground. However, the real beauty of the exercise lies in the stability that is needed once you and the ball return to the ground. At impact, maintain a braced core and stay stable through the shoulders. Keep repetitions in the range of three to six for two or three sets, depending on where you are in your training program.
Medicine-ball jam: (a) start position; (b) descending and bringing chest to ball; (c) ascending explosively as high as possible.
Save
Disciplines
There are many martial arts forms to choose from. This book touches on the most popular forms and those that are similar to other art forms.
There are many martial arts forms to choose from. This book touches on the most popular forms and those that are similar to other art forms.
Karate
Developed in what is now Okinawa, Japan, karate is a highly explosive striking form that involves punches, kicks, knee strikes, elbow strikes, and palm strikes.
Taekwondo
The Korean martial art of taekwondo has been an Olympic event since 2000. It is explosive and typically consists of blocks, kicks, punches, and open-handed strikes; it may also include sweeps and takedowns.
Brazilian Jiu-Jitsu
Brazilian jiu-jitsu is a self-defense system that focuses on grappling and ground fighting. The sport hinges on submissions based on joint locks and chokeholds, but what makes it an amazing art form is the underlying chess match that occurs during rolling to set up the submissions.
Muay Thai
Muay Thai is a combat sport and martial art from Thailand. It is a physical and mental discipline that uses fists, knees, elbows, shins, and feet. Its maneuvers include stand-up striking and various clinching techniques.
Judo
Judo was created in Japan and is now an Olympic sport. Its objective is to throw or otherwise take the opponent to the ground, then either pin the opponent or force a submission by means of a joint lock or choke.
Wrestling
The earliest known wrestling took place in ancient Greece, but many styles have been developed. This Olympic sport is known for grappling, clinch fighting, throws, takedowns, and pins while securing dominating positions.
Mixed Martial Arts
Mixed martial arts (MMA) is a sport that involves all martial arts disciplines. Those used most often are kickboxing, wrestling, jiu-jitsu, and Muay Thai, but many blends of taekwondo and karate are also found in the sport. The primary objective of MMA is to win by submission, knockout, or a judge's decision based on strikes, cage dominance, and positional dominance.
Landmine Row to Punch
Place one end of the barbell either in a corner of the room or flat on the weight room floor or use a landmine device as shown. Stand perpendicular to the bar with the legs staggered; the leg opposite the working arm is in front.
Equipment
Barbell and weight plates or landmine device
Procedure
Place one end of the barbell either in a corner of the room or flat on the weight room floor or use a landmine device as shown. Stand perpendicular to the bar with the legs staggered; the leg opposite the working arm is in front. Firmly grip the fat part of the barbell (figure 5.18a). Brace the core and row with one arm (figure 5.18b). Swiftly transition the bar to the other arm in a punching motion (figure 5.18c) and reposition the feet so that they are parallel to the bar (figure 5.18d). Carefully lower the bar to the ground. Perform two or three sets of three to five repetitions per side. As technique is mastered, increase the speed of the action as long as you are able to hold the braced core position through the row and transition to the punch.
Landmine row to punch: (a) grip the barbell; (b) row; (c) punch; (d) reposition the feet.
Save
Save
Medicine-Ball Jam
Grab a medicine ball (preferably sand filled as it will provide more stability for the exercise) with both hands and hold it in an extended position while in a narrow push-up position (figure 5.22a). Descend rapidly and bring the chest to the ball (figure 5.22b).
This is a fantastic exercise for developing upper-body power in extension (as in a strike) and for complementing shoulder-integrity work.
Equipment
Medicine ball (preferably sand filled)
Procedure
Grab a medicine ball (preferably sand filled as it will provide more stability for the exercise) with both hands and hold it in an extended position while in a narrow push-up position (figure 5.22a). Descend rapidly and bring the chest to the ball (figure 5.22b). Reverse direction explosively and ascend as high as possible (figure 5.22c). For those with good upper-body power, it is not uncommon for the ball to leave the ground. However, the real beauty of the exercise lies in the stability that is needed once you and the ball return to the ground. At impact, maintain a braced core and stay stable through the shoulders. Keep repetitions in the range of three to six for two or three sets, depending on where you are in your training program.
Medicine-ball jam: (a) start position; (b) descending and bringing chest to ball; (c) ascending explosively as high as possible.
Save
Disciplines
There are many martial arts forms to choose from. This book touches on the most popular forms and those that are similar to other art forms.
There are many martial arts forms to choose from. This book touches on the most popular forms and those that are similar to other art forms.
Karate
Developed in what is now Okinawa, Japan, karate is a highly explosive striking form that involves punches, kicks, knee strikes, elbow strikes, and palm strikes.
Taekwondo
The Korean martial art of taekwondo has been an Olympic event since 2000. It is explosive and typically consists of blocks, kicks, punches, and open-handed strikes; it may also include sweeps and takedowns.
Brazilian Jiu-Jitsu
Brazilian jiu-jitsu is a self-defense system that focuses on grappling and ground fighting. The sport hinges on submissions based on joint locks and chokeholds, but what makes it an amazing art form is the underlying chess match that occurs during rolling to set up the submissions.
Muay Thai
Muay Thai is a combat sport and martial art from Thailand. It is a physical and mental discipline that uses fists, knees, elbows, shins, and feet. Its maneuvers include stand-up striking and various clinching techniques.
Judo
Judo was created in Japan and is now an Olympic sport. Its objective is to throw or otherwise take the opponent to the ground, then either pin the opponent or force a submission by means of a joint lock or choke.
Wrestling
The earliest known wrestling took place in ancient Greece, but many styles have been developed. This Olympic sport is known for grappling, clinch fighting, throws, takedowns, and pins while securing dominating positions.
Mixed Martial Arts
Mixed martial arts (MMA) is a sport that involves all martial arts disciplines. Those used most often are kickboxing, wrestling, jiu-jitsu, and Muay Thai, but many blends of taekwondo and karate are also found in the sport. The primary objective of MMA is to win by submission, knockout, or a judge's decision based on strikes, cage dominance, and positional dominance.
Landmine Row to Punch
Place one end of the barbell either in a corner of the room or flat on the weight room floor or use a landmine device as shown. Stand perpendicular to the bar with the legs staggered; the leg opposite the working arm is in front.
Equipment
Barbell and weight plates or landmine device
Procedure
Place one end of the barbell either in a corner of the room or flat on the weight room floor or use a landmine device as shown. Stand perpendicular to the bar with the legs staggered; the leg opposite the working arm is in front. Firmly grip the fat part of the barbell (figure 5.18a). Brace the core and row with one arm (figure 5.18b). Swiftly transition the bar to the other arm in a punching motion (figure 5.18c) and reposition the feet so that they are parallel to the bar (figure 5.18d). Carefully lower the bar to the ground. Perform two or three sets of three to five repetitions per side. As technique is mastered, increase the speed of the action as long as you are able to hold the braced core position through the row and transition to the punch.
Landmine row to punch: (a) grip the barbell; (b) row; (c) punch; (d) reposition the feet.
Save
Save
Medicine-Ball Jam
Grab a medicine ball (preferably sand filled as it will provide more stability for the exercise) with both hands and hold it in an extended position while in a narrow push-up position (figure 5.22a). Descend rapidly and bring the chest to the ball (figure 5.22b).
This is a fantastic exercise for developing upper-body power in extension (as in a strike) and for complementing shoulder-integrity work.
Equipment
Medicine ball (preferably sand filled)
Procedure
Grab a medicine ball (preferably sand filled as it will provide more stability for the exercise) with both hands and hold it in an extended position while in a narrow push-up position (figure 5.22a). Descend rapidly and bring the chest to the ball (figure 5.22b). Reverse direction explosively and ascend as high as possible (figure 5.22c). For those with good upper-body power, it is not uncommon for the ball to leave the ground. However, the real beauty of the exercise lies in the stability that is needed once you and the ball return to the ground. At impact, maintain a braced core and stay stable through the shoulders. Keep repetitions in the range of three to six for two or three sets, depending on where you are in your training program.
Medicine-ball jam: (a) start position; (b) descending and bringing chest to ball; (c) ascending explosively as high as possible.
Save
Disciplines
There are many martial arts forms to choose from. This book touches on the most popular forms and those that are similar to other art forms.
There are many martial arts forms to choose from. This book touches on the most popular forms and those that are similar to other art forms.
Karate
Developed in what is now Okinawa, Japan, karate is a highly explosive striking form that involves punches, kicks, knee strikes, elbow strikes, and palm strikes.
Taekwondo
The Korean martial art of taekwondo has been an Olympic event since 2000. It is explosive and typically consists of blocks, kicks, punches, and open-handed strikes; it may also include sweeps and takedowns.
Brazilian Jiu-Jitsu
Brazilian jiu-jitsu is a self-defense system that focuses on grappling and ground fighting. The sport hinges on submissions based on joint locks and chokeholds, but what makes it an amazing art form is the underlying chess match that occurs during rolling to set up the submissions.
Muay Thai
Muay Thai is a combat sport and martial art from Thailand. It is a physical and mental discipline that uses fists, knees, elbows, shins, and feet. Its maneuvers include stand-up striking and various clinching techniques.
Judo
Judo was created in Japan and is now an Olympic sport. Its objective is to throw or otherwise take the opponent to the ground, then either pin the opponent or force a submission by means of a joint lock or choke.
Wrestling
The earliest known wrestling took place in ancient Greece, but many styles have been developed. This Olympic sport is known for grappling, clinch fighting, throws, takedowns, and pins while securing dominating positions.
Mixed Martial Arts
Mixed martial arts (MMA) is a sport that involves all martial arts disciplines. Those used most often are kickboxing, wrestling, jiu-jitsu, and Muay Thai, but many blends of taekwondo and karate are also found in the sport. The primary objective of MMA is to win by submission, knockout, or a judge's decision based on strikes, cage dominance, and positional dominance.
Landmine Row to Punch
Place one end of the barbell either in a corner of the room or flat on the weight room floor or use a landmine device as shown. Stand perpendicular to the bar with the legs staggered; the leg opposite the working arm is in front.
Equipment
Barbell and weight plates or landmine device
Procedure
Place one end of the barbell either in a corner of the room or flat on the weight room floor or use a landmine device as shown. Stand perpendicular to the bar with the legs staggered; the leg opposite the working arm is in front. Firmly grip the fat part of the barbell (figure 5.18a). Brace the core and row with one arm (figure 5.18b). Swiftly transition the bar to the other arm in a punching motion (figure 5.18c) and reposition the feet so that they are parallel to the bar (figure 5.18d). Carefully lower the bar to the ground. Perform two or three sets of three to five repetitions per side. As technique is mastered, increase the speed of the action as long as you are able to hold the braced core position through the row and transition to the punch.
Landmine row to punch: (a) grip the barbell; (b) row; (c) punch; (d) reposition the feet.
Save
Save
Medicine-Ball Jam
Grab a medicine ball (preferably sand filled as it will provide more stability for the exercise) with both hands and hold it in an extended position while in a narrow push-up position (figure 5.22a). Descend rapidly and bring the chest to the ball (figure 5.22b).
This is a fantastic exercise for developing upper-body power in extension (as in a strike) and for complementing shoulder-integrity work.
Equipment
Medicine ball (preferably sand filled)
Procedure
Grab a medicine ball (preferably sand filled as it will provide more stability for the exercise) with both hands and hold it in an extended position while in a narrow push-up position (figure 5.22a). Descend rapidly and bring the chest to the ball (figure 5.22b). Reverse direction explosively and ascend as high as possible (figure 5.22c). For those with good upper-body power, it is not uncommon for the ball to leave the ground. However, the real beauty of the exercise lies in the stability that is needed once you and the ball return to the ground. At impact, maintain a braced core and stay stable through the shoulders. Keep repetitions in the range of three to six for two or three sets, depending on where you are in your training program.
Medicine-ball jam: (a) start position; (b) descending and bringing chest to ball; (c) ascending explosively as high as possible.
Save
Disciplines
There are many martial arts forms to choose from. This book touches on the most popular forms and those that are similar to other art forms.
There are many martial arts forms to choose from. This book touches on the most popular forms and those that are similar to other art forms.
Karate
Developed in what is now Okinawa, Japan, karate is a highly explosive striking form that involves punches, kicks, knee strikes, elbow strikes, and palm strikes.
Taekwondo
The Korean martial art of taekwondo has been an Olympic event since 2000. It is explosive and typically consists of blocks, kicks, punches, and open-handed strikes; it may also include sweeps and takedowns.
Brazilian Jiu-Jitsu
Brazilian jiu-jitsu is a self-defense system that focuses on grappling and ground fighting. The sport hinges on submissions based on joint locks and chokeholds, but what makes it an amazing art form is the underlying chess match that occurs during rolling to set up the submissions.
Muay Thai
Muay Thai is a combat sport and martial art from Thailand. It is a physical and mental discipline that uses fists, knees, elbows, shins, and feet. Its maneuvers include stand-up striking and various clinching techniques.
Judo
Judo was created in Japan and is now an Olympic sport. Its objective is to throw or otherwise take the opponent to the ground, then either pin the opponent or force a submission by means of a joint lock or choke.
Wrestling
The earliest known wrestling took place in ancient Greece, but many styles have been developed. This Olympic sport is known for grappling, clinch fighting, throws, takedowns, and pins while securing dominating positions.
Mixed Martial Arts
Mixed martial arts (MMA) is a sport that involves all martial arts disciplines. Those used most often are kickboxing, wrestling, jiu-jitsu, and Muay Thai, but many blends of taekwondo and karate are also found in the sport. The primary objective of MMA is to win by submission, knockout, or a judge's decision based on strikes, cage dominance, and positional dominance.
Landmine Row to Punch
Place one end of the barbell either in a corner of the room or flat on the weight room floor or use a landmine device as shown. Stand perpendicular to the bar with the legs staggered; the leg opposite the working arm is in front.
Equipment
Barbell and weight plates or landmine device
Procedure
Place one end of the barbell either in a corner of the room or flat on the weight room floor or use a landmine device as shown. Stand perpendicular to the bar with the legs staggered; the leg opposite the working arm is in front. Firmly grip the fat part of the barbell (figure 5.18a). Brace the core and row with one arm (figure 5.18b). Swiftly transition the bar to the other arm in a punching motion (figure 5.18c) and reposition the feet so that they are parallel to the bar (figure 5.18d). Carefully lower the bar to the ground. Perform two or three sets of three to five repetitions per side. As technique is mastered, increase the speed of the action as long as you are able to hold the braced core position through the row and transition to the punch.
Landmine row to punch: (a) grip the barbell; (b) row; (c) punch; (d) reposition the feet.
Save
Save
Medicine-Ball Jam
Grab a medicine ball (preferably sand filled as it will provide more stability for the exercise) with both hands and hold it in an extended position while in a narrow push-up position (figure 5.22a). Descend rapidly and bring the chest to the ball (figure 5.22b).
This is a fantastic exercise for developing upper-body power in extension (as in a strike) and for complementing shoulder-integrity work.
Equipment
Medicine ball (preferably sand filled)
Procedure
Grab a medicine ball (preferably sand filled as it will provide more stability for the exercise) with both hands and hold it in an extended position while in a narrow push-up position (figure 5.22a). Descend rapidly and bring the chest to the ball (figure 5.22b). Reverse direction explosively and ascend as high as possible (figure 5.22c). For those with good upper-body power, it is not uncommon for the ball to leave the ground. However, the real beauty of the exercise lies in the stability that is needed once you and the ball return to the ground. At impact, maintain a braced core and stay stable through the shoulders. Keep repetitions in the range of three to six for two or three sets, depending on where you are in your training program.
Medicine-ball jam: (a) start position; (b) descending and bringing chest to ball; (c) ascending explosively as high as possible.
Save
Disciplines
There are many martial arts forms to choose from. This book touches on the most popular forms and those that are similar to other art forms.
There are many martial arts forms to choose from. This book touches on the most popular forms and those that are similar to other art forms.
Karate
Developed in what is now Okinawa, Japan, karate is a highly explosive striking form that involves punches, kicks, knee strikes, elbow strikes, and palm strikes.
Taekwondo
The Korean martial art of taekwondo has been an Olympic event since 2000. It is explosive and typically consists of blocks, kicks, punches, and open-handed strikes; it may also include sweeps and takedowns.
Brazilian Jiu-Jitsu
Brazilian jiu-jitsu is a self-defense system that focuses on grappling and ground fighting. The sport hinges on submissions based on joint locks and chokeholds, but what makes it an amazing art form is the underlying chess match that occurs during rolling to set up the submissions.
Muay Thai
Muay Thai is a combat sport and martial art from Thailand. It is a physical and mental discipline that uses fists, knees, elbows, shins, and feet. Its maneuvers include stand-up striking and various clinching techniques.
Judo
Judo was created in Japan and is now an Olympic sport. Its objective is to throw or otherwise take the opponent to the ground, then either pin the opponent or force a submission by means of a joint lock or choke.
Wrestling
The earliest known wrestling took place in ancient Greece, but many styles have been developed. This Olympic sport is known for grappling, clinch fighting, throws, takedowns, and pins while securing dominating positions.
Mixed Martial Arts
Mixed martial arts (MMA) is a sport that involves all martial arts disciplines. Those used most often are kickboxing, wrestling, jiu-jitsu, and Muay Thai, but many blends of taekwondo and karate are also found in the sport. The primary objective of MMA is to win by submission, knockout, or a judge's decision based on strikes, cage dominance, and positional dominance.
Landmine Row to Punch
Place one end of the barbell either in a corner of the room or flat on the weight room floor or use a landmine device as shown. Stand perpendicular to the bar with the legs staggered; the leg opposite the working arm is in front.
Equipment
Barbell and weight plates or landmine device
Procedure
Place one end of the barbell either in a corner of the room or flat on the weight room floor or use a landmine device as shown. Stand perpendicular to the bar with the legs staggered; the leg opposite the working arm is in front. Firmly grip the fat part of the barbell (figure 5.18a). Brace the core and row with one arm (figure 5.18b). Swiftly transition the bar to the other arm in a punching motion (figure 5.18c) and reposition the feet so that they are parallel to the bar (figure 5.18d). Carefully lower the bar to the ground. Perform two or three sets of three to five repetitions per side. As technique is mastered, increase the speed of the action as long as you are able to hold the braced core position through the row and transition to the punch.
Landmine row to punch: (a) grip the barbell; (b) row; (c) punch; (d) reposition the feet.
Save
Save
Medicine-Ball Jam
Grab a medicine ball (preferably sand filled as it will provide more stability for the exercise) with both hands and hold it in an extended position while in a narrow push-up position (figure 5.22a). Descend rapidly and bring the chest to the ball (figure 5.22b).
This is a fantastic exercise for developing upper-body power in extension (as in a strike) and for complementing shoulder-integrity work.
Equipment
Medicine ball (preferably sand filled)
Procedure
Grab a medicine ball (preferably sand filled as it will provide more stability for the exercise) with both hands and hold it in an extended position while in a narrow push-up position (figure 5.22a). Descend rapidly and bring the chest to the ball (figure 5.22b). Reverse direction explosively and ascend as high as possible (figure 5.22c). For those with good upper-body power, it is not uncommon for the ball to leave the ground. However, the real beauty of the exercise lies in the stability that is needed once you and the ball return to the ground. At impact, maintain a braced core and stay stable through the shoulders. Keep repetitions in the range of three to six for two or three sets, depending on where you are in your training program.
Medicine-ball jam: (a) start position; (b) descending and bringing chest to ball; (c) ascending explosively as high as possible.
Save
Disciplines
There are many martial arts forms to choose from. This book touches on the most popular forms and those that are similar to other art forms.
There are many martial arts forms to choose from. This book touches on the most popular forms and those that are similar to other art forms.
Karate
Developed in what is now Okinawa, Japan, karate is a highly explosive striking form that involves punches, kicks, knee strikes, elbow strikes, and palm strikes.
Taekwondo
The Korean martial art of taekwondo has been an Olympic event since 2000. It is explosive and typically consists of blocks, kicks, punches, and open-handed strikes; it may also include sweeps and takedowns.
Brazilian Jiu-Jitsu
Brazilian jiu-jitsu is a self-defense system that focuses on grappling and ground fighting. The sport hinges on submissions based on joint locks and chokeholds, but what makes it an amazing art form is the underlying chess match that occurs during rolling to set up the submissions.
Muay Thai
Muay Thai is a combat sport and martial art from Thailand. It is a physical and mental discipline that uses fists, knees, elbows, shins, and feet. Its maneuvers include stand-up striking and various clinching techniques.
Judo
Judo was created in Japan and is now an Olympic sport. Its objective is to throw or otherwise take the opponent to the ground, then either pin the opponent or force a submission by means of a joint lock or choke.
Wrestling
The earliest known wrestling took place in ancient Greece, but many styles have been developed. This Olympic sport is known for grappling, clinch fighting, throws, takedowns, and pins while securing dominating positions.
Mixed Martial Arts
Mixed martial arts (MMA) is a sport that involves all martial arts disciplines. Those used most often are kickboxing, wrestling, jiu-jitsu, and Muay Thai, but many blends of taekwondo and karate are also found in the sport. The primary objective of MMA is to win by submission, knockout, or a judge's decision based on strikes, cage dominance, and positional dominance.
Landmine Row to Punch
Place one end of the barbell either in a corner of the room or flat on the weight room floor or use a landmine device as shown. Stand perpendicular to the bar with the legs staggered; the leg opposite the working arm is in front.
Equipment
Barbell and weight plates or landmine device
Procedure
Place one end of the barbell either in a corner of the room or flat on the weight room floor or use a landmine device as shown. Stand perpendicular to the bar with the legs staggered; the leg opposite the working arm is in front. Firmly grip the fat part of the barbell (figure 5.18a). Brace the core and row with one arm (figure 5.18b). Swiftly transition the bar to the other arm in a punching motion (figure 5.18c) and reposition the feet so that they are parallel to the bar (figure 5.18d). Carefully lower the bar to the ground. Perform two or three sets of three to five repetitions per side. As technique is mastered, increase the speed of the action as long as you are able to hold the braced core position through the row and transition to the punch.
Landmine row to punch: (a) grip the barbell; (b) row; (c) punch; (d) reposition the feet.
Save
Save
Medicine-Ball Jam
Grab a medicine ball (preferably sand filled as it will provide more stability for the exercise) with both hands and hold it in an extended position while in a narrow push-up position (figure 5.22a). Descend rapidly and bring the chest to the ball (figure 5.22b).
This is a fantastic exercise for developing upper-body power in extension (as in a strike) and for complementing shoulder-integrity work.
Equipment
Medicine ball (preferably sand filled)
Procedure
Grab a medicine ball (preferably sand filled as it will provide more stability for the exercise) with both hands and hold it in an extended position while in a narrow push-up position (figure 5.22a). Descend rapidly and bring the chest to the ball (figure 5.22b). Reverse direction explosively and ascend as high as possible (figure 5.22c). For those with good upper-body power, it is not uncommon for the ball to leave the ground. However, the real beauty of the exercise lies in the stability that is needed once you and the ball return to the ground. At impact, maintain a braced core and stay stable through the shoulders. Keep repetitions in the range of three to six for two or three sets, depending on where you are in your training program.
Medicine-ball jam: (a) start position; (b) descending and bringing chest to ball; (c) ascending explosively as high as possible.
Save
Disciplines
There are many martial arts forms to choose from. This book touches on the most popular forms and those that are similar to other art forms.
There are many martial arts forms to choose from. This book touches on the most popular forms and those that are similar to other art forms.
Karate
Developed in what is now Okinawa, Japan, karate is a highly explosive striking form that involves punches, kicks, knee strikes, elbow strikes, and palm strikes.
Taekwondo
The Korean martial art of taekwondo has been an Olympic event since 2000. It is explosive and typically consists of blocks, kicks, punches, and open-handed strikes; it may also include sweeps and takedowns.
Brazilian Jiu-Jitsu
Brazilian jiu-jitsu is a self-defense system that focuses on grappling and ground fighting. The sport hinges on submissions based on joint locks and chokeholds, but what makes it an amazing art form is the underlying chess match that occurs during rolling to set up the submissions.
Muay Thai
Muay Thai is a combat sport and martial art from Thailand. It is a physical and mental discipline that uses fists, knees, elbows, shins, and feet. Its maneuvers include stand-up striking and various clinching techniques.
Judo
Judo was created in Japan and is now an Olympic sport. Its objective is to throw or otherwise take the opponent to the ground, then either pin the opponent or force a submission by means of a joint lock or choke.
Wrestling
The earliest known wrestling took place in ancient Greece, but many styles have been developed. This Olympic sport is known for grappling, clinch fighting, throws, takedowns, and pins while securing dominating positions.
Mixed Martial Arts
Mixed martial arts (MMA) is a sport that involves all martial arts disciplines. Those used most often are kickboxing, wrestling, jiu-jitsu, and Muay Thai, but many blends of taekwondo and karate are also found in the sport. The primary objective of MMA is to win by submission, knockout, or a judge's decision based on strikes, cage dominance, and positional dominance.
Landmine Row to Punch
Place one end of the barbell either in a corner of the room or flat on the weight room floor or use a landmine device as shown. Stand perpendicular to the bar with the legs staggered; the leg opposite the working arm is in front.
Equipment
Barbell and weight plates or landmine device
Procedure
Place one end of the barbell either in a corner of the room or flat on the weight room floor or use a landmine device as shown. Stand perpendicular to the bar with the legs staggered; the leg opposite the working arm is in front. Firmly grip the fat part of the barbell (figure 5.18a). Brace the core and row with one arm (figure 5.18b). Swiftly transition the bar to the other arm in a punching motion (figure 5.18c) and reposition the feet so that they are parallel to the bar (figure 5.18d). Carefully lower the bar to the ground. Perform two or three sets of three to five repetitions per side. As technique is mastered, increase the speed of the action as long as you are able to hold the braced core position through the row and transition to the punch.
Landmine row to punch: (a) grip the barbell; (b) row; (c) punch; (d) reposition the feet.
Save
Save
Medicine-Ball Jam
Grab a medicine ball (preferably sand filled as it will provide more stability for the exercise) with both hands and hold it in an extended position while in a narrow push-up position (figure 5.22a). Descend rapidly and bring the chest to the ball (figure 5.22b).
This is a fantastic exercise for developing upper-body power in extension (as in a strike) and for complementing shoulder-integrity work.
Equipment
Medicine ball (preferably sand filled)
Procedure
Grab a medicine ball (preferably sand filled as it will provide more stability for the exercise) with both hands and hold it in an extended position while in a narrow push-up position (figure 5.22a). Descend rapidly and bring the chest to the ball (figure 5.22b). Reverse direction explosively and ascend as high as possible (figure 5.22c). For those with good upper-body power, it is not uncommon for the ball to leave the ground. However, the real beauty of the exercise lies in the stability that is needed once you and the ball return to the ground. At impact, maintain a braced core and stay stable through the shoulders. Keep repetitions in the range of three to six for two or three sets, depending on where you are in your training program.
Medicine-ball jam: (a) start position; (b) descending and bringing chest to ball; (c) ascending explosively as high as possible.
Save