As a former professional MMA fighter, competitive grappler, and now an MMA coach, I am always looking for new ways to prepare my students for competition. Upon discovering the kettlebell, I’ve come to the conclusion that it is one of the best tools to condition an MMA fighter and grappler. The design of the kettlebell allows for a fluid transition from one movement to another, this gives you the ability to manipulate the bell for drills that mimic fighting. It conditions, increases core strength, builds hand-eye coordination, and heightens a user’s focus. In effect, kettlebell training can be modified to include many of the elements that fighters must have to be successful.
Conditioning is critical to improve strength, stamina, and overall endurance. If you don’t have the gas in your tank to withstand the duration of a fight, you could be in for one disappointing night. Can you imagine stepping into the cage with an animal like Clay “The Carpenter†Guida and not being prepared to go full throttle for three, 5-minute rounds? You would definitely be in for a short and painful night! I’ve been in the cage completely gassed out with my opponent pummeling me, and believe me, it’s not fun at all.
I’ve put together several kettlebell circuits that have the same feel of an MMA fight. After one circuit, your breathing patterns will resemble that of a fight. The goal is to move from one exercise to the next with little or no rest in between. Do each exercise in one minute intervals. If you can complete three sets of 5-minute rounds at full throttle, you’re in good shape.
Double Kettlebell Swings:
The swing is an overall body conditioning exercise that builds tremendous core and hip strength. Hip strength is important in every aspect of the fight game. Visualize that you are sprawling on an opponent while doing this one. After all, take down defense is all in the hips.
Superman Makers:
This double kettlebell movement consists of a sprawl, a push up, a swing, and a snatch. This really gets your heart pumping. In the high pull part of this, imagine that you are pulling a double leg on an opponent while he is up against the cage.
Turkish Get Up (TGU):
This movement is almost identical to a movement in Brazilian Jiu Jitsu we call “standing up in base.†I’ve adapted this move into an exercise called the “Brazilian Get Upâ€. I’ll explain this movement in future articles, but for now we are sticking to the traditional TGU in this circuit.
Deck Squats:
Great for core strength and overall body conditioning. Useful for regaining the standing position from an opponent who has knocked you to the floor.
Fighter’s Figure 8 to Hold:
This is my adaptation of the regular Figure 8 to Hold exercise originally created by Michael Skogg, Owner of Elite Kettlebell Gym. Unlike Skogg’s version, instead of just passing the kettlebell between your legs and catching it like you’re doing a one arm curl, you rip the kettlebell up like you’re doing a hook-type punch. I like to add extra pivot in the punch to simulate an actual punch in a fight. Also, in the “catching†portion of this movement, punch the kettlebell outward like you are throwing a straight punch.
Before executing this circuit at full capacity, make sure you are able to perform each exercise flawlessly. Try this circuit and it’s sure to take your game to next level!
| Interview Information | |
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This article was featured in the October 2010 Issue of the My Mad Methods Magazine. The article was written by Joey Alvarado. You can purchase this issue by Clicking Here. |
| Contributor Information | |
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Joey Alvarado is the owner and head trainer of Socal MMA Fitness based in East Los Angeles, California. Joey Alvarado is a former professional MMA fighter and competitive grappler, and the developer of the Combat Kettlebell Systems DVD, a unique blend of Jiu Jitsu bodyweight exercises and newly developed kettlebell exercises. Find out more at www.SocalMMAFitness.com. |
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