The exercises in the Bridge Series dynamically and ballistically improve core strength and increase hip flexibility. The exercises combine isometrics with ballistic movements. Combining these methods is a great way to stimulate your nervous system and safely improve strength. Doing these exercises four to five times a week will dramatically improve your core strength and increase hip flexibility.
While previous WOWs have focused on punching power, this one takes on a more difficult task, training up KO power. Punching power, and KO power, comes from rotational speed. Training the spine, core, hips, feet, shoulder flexibility and hamstrings will increase rotational power, explosive ability, and explosive strength. So guys let's finish fights...don't trust the judges. You saw what happened to BJ and Shogun!
Try and to explode through the entire workout. Go as hard as you can while maintaining proper form. This workout is extremely challenging and a bit long so take a short break before attempting the bell raises. Place the balls of your feet on a wall or a door behind you when performing keep your legs together, tighten up your glute and core, and keep your spine aligned.
Pre-Assessment:
Have a partner measure your punching power and speed on the pads. If you can, film the test so you can compare it later.
Post-Assessment:
After two weeks, reassess your punching power and speed with the same partner. You should see, feel and hear a difference in pace and power.
An athlete's strength comes from their ability to put their muscles on stretch and fire it quickly. The best athletes are the ones who make their muscles convert from the eccentric to concentric the fastest. This flexibility workout will help your muscles achieve maximal flexibility, giving them the ability to fire as quickly as possible.
If you a fight fan, you've heard a corner man encourage a fighter by saying, "One more round to the title." The exercises in this routine are designed to improve your stamina so that you have plenty of gas left in the tank in the championship rounds.
All fighters, boxers and MMA alike are some of the best conditioned athletes on the planet. Their training requires them to fight on their feet on the ground, against the ropes, moving forwards or backwards. This routine will give you the tools to train your nervous system and muscular system.
This is my my routine when I'm not training for a specific fight. When I'm not fighting I like to focus all my efforts towards Brazilian jiu jitsu. BJJ is my first love and one of my biggest passions. It is an art that demands so much more than absolute strength: functional strength, timing, rhythm, and so much more. Your flexibility and coordination are your tools, do not mistake jiu jitsu for simply technique and flexibility. Your athleticism is your tool…too many jiu jitsu players only focus on strength training and technique not on what moves and what controls them. That needs to change if jiu jitsu is to evolve. Understand this is the De Arte Suave, "the gentle art", the art of timing, the art of coordination, the art of the feet, the art of the hips. Training all of these is necessary to excel and become a champion.
Muay Thai is devastating art, showcased in mixed martial arts by some of the sports best. It is filled with elbows knees, and kicks unique to only this style. Training for such a style should be unique and just as specific so all power is generated from the hips, hamstrings, spine, and feet. That's where this work out will focus on…keep in mind the lead leg and the posture of muay thai is what sets it apart and the use of your hips is what gives it its devastating power.
keep in mind to try and keep torrent pace through this work out one right after the other try and string all the work out together one after the other not pasuing between movements flow relax and explode
