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Building core strength   [View Full Version]
Gladiator » Posted 1/15/07 1:36:00PM

i heard that a great way to start training for mma is to build up ur core strength. i know break-dancing and wrestling do this but i also wanted to hear from some of u more seasoned guys how to go about this. excercises and workout with a medicine ball would be ideal. thanx

Tha1 » Posted 2/2/07 8:42:00PM

chi lies in your core, so focus your chi

fedorwins1 » Posted 1/25/07 7:02:00PM

No one ever really says this but pedestals are great for your core. Our sports teams does them everyday. You don't need anything to do them just bodyweight. They actually can get very challenging.

Gladiator » Posted 1/15/07 1:36:00PM


Posted by Tha1

chi lies in your core, so focus your chi



are u saying i should have more sex?

waylon_o » Posted 1/15/07 1:24:00PM

I would lay off of the break-dancing first.

hippysmacker » Posted 1/15/07 9:10:00PM


Posted by Gladiator

i heard that a great way to start training for mma is to build up ur core strength. i know break-dancing and wrestling do this but i also wanted to hear from some of u more seasoned guys how to go about this. excercises and workout with a medicine ball would be ideal. thanx



I know it's considered by many men to be girlie, but Palati's is specifically for your core. I used to be a personal trainer, but I mostly taught powerlifting and athletes. A girlfriend of mine was an aerobic instructor from Houston. I'm a Dallas fan and it was the expansion Texans first game. We bet if she lost she had to go through my leg work out. If I lost I had to take her palati's class. I lost and I was freaking sore for days, and yes sex actually does strengthen your core.

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argile » Posted 2/4/07 1:20:00AM

make sure you do push up, pull ups and stretch after your work out.

Rush » Posted 1/31/07 10:42:00PM


Posted by argile

make sure you do push up, pull ups and stretch after your work out.



But none of those exercises work your core muscles.

Think of your core as from the knees to the lower back (anterior and posterior)

I do plyometrics and yoga for my core strength. I stopped doing weights a while ago. They just didn't do much for me.

Also, get a yoga/pilates ball.

Do your exercises in positions that offer you less stability (i.e. if you do dumbell curls, do them balancing on a yoga ball or standing on one leg.)



Gladiator » Posted 1/15/07 1:36:00PM


Posted by Rush


Posted by argile

make sure you do push up, pull ups and stretch after your work out.



But none of those exercises work your core muscles.

Think of your core as from the knees to the lower back (anterior and posterior)

I do plyometrics and yoga for my core strength. I stopped doing weights a while ago. They just didn't do much for me.

Also, get a yoga/pilates ball.

Do your exercises in positions that offer you less stability (i.e. if you do dumbell curls, do them balancing on a yoga ball or standing on one leg.)






what are some good plyometric exerises? ive been meaning to ask that thnx for the reminder...

fedorwins1 » Posted 1/25/07 7:02:00PM


Posted by Gladiator


Posted by Rush


Posted by argile

make sure you do push up, pull ups and stretch after your work out.



But none of those exercises work your core muscles.

Think of your core as from the knees to the lower back (anterior and posterior)

I do plyometrics and yoga for my core strength. I stopped doing weights a while ago. They just didn't do much for me.

Also, get a yoga/pilates ball.

Do your exercises in positions that offer you less stability (i.e. if you do dumbell curls, do them balancing on a yoga ball or standing on one leg.)








what are some good plyometric exerises? ive been meaning to ask that thnx for the reminder...



sprints are considered plyometric exercises and gsp does them all the time and it's deff. working. other plyo exercises are getting a band and tying it to a pole and doing punches and kicks, box jumps, google it you'll find everything.

ryderstrong69 » Posted 1/25/07 6:26:00PM

does any fighter really break dance to build core str

Rush » Posted 1/31/07 10:42:00PM

Here are the ones I do


Upper body
Chest pass (medicine ball)
Incline puch up (on yoga ball) with death jump
Power drop (medicine ball)
Vertical toss (medicine ball)
Medicine ball twists and rotations

Lower body (some of these can by done with or without medicine balls)
Bounds
Hurdle hopping
Single leg hopping
Box jumps
Death jumps (actually I do combination box jumps with death jumps)
Tuck jumps
Squat jumps
rat-a-tats


I'm going to also start incorperating jumping lunges into my plyo workout when the weather is consistently warmer here.


I also want to state that these are advanced exercises. Do not do them unless you have been doing leg exercises for a while and can handle high intensity. These exercises really tire you out (if they don't you are not doing them properly) but it is really easy to injure yourself.

Also, there should be full rests in between sets (I superset the upper and lower body so I take minimal rests) and do these only once every 5-7 days.

I love plyometrics and I've given up 80% of my weight training for them.



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