I wanted to let you know about a FREE report that my friend and Featured Trainer Eric Wong, coach to UFC fighter’s like Claude Patrick, who is fighting at UFC 129, and Jeff Joslin is giving away a FREE report called ‘5 Keys to UNCAGING the Fighter’s Physique’.
Make sure you get a copy of this report. I just finished reading…AMAZING!!!
Eric has a video below that shows you two kettlebell exercises that target the core and abs. Watch, learn and put it to use.
KETTLEBELL CORE EXERCISE FOR MMA AND UFC WORKOUTS
Reps, Sets and Rest Periods For Best Results…
Integrate these two kettlebell core exercises in your MMA Strength and Conditioning Program for more power in your punches and grappling…
… or your functional fitness or kettlebell workouts to develop a rock solid core and chiselled abs!
First of all, make sure you practice proper technique with these exercises with no external weight.
Once you’ve got the form down, then you’re ready to progress to adding some weight – start with a lighter kettlebell and work your way up.
Here’s a recommended reps/rest/sets scheme to use to add to the end of your routine (don’t do this before squats, deadlifts, etc because then your core stabilizers will be shot and you might throw out your back):
A1) Kettlebell Side Plank and Swing (and press) – 4-6 reps per side, go right to A2
A2) Plank Saw – 12 reps per, rest 60-90 sec, then back to A1
Complete 2-4 supersets of each.
What you DON’T want to do is keep doing the movements when you’re not in neutral spine like I show in the video.
Doing so trains bad movement patterns and puts you at risk for injury.
Let me know what you think!
Eric Wong, BSc, CSCS
MMA Strength and Conditioning Coach