MMA Core Conditioning Using Kettlebells

We used to do a conditioning drill called "Walking On Your Back" at my martial arts school back when I still lived in Austin, TX. The point of the drill is to improve your mobility, technique, and core conditioning while on your back. Larry, my instructor, used to say that 95% of all fights will go to the ground. Defending an opponent from the ground may put some out of their comfort zone. However, when you take the "sport" aspect out of the equation, the only other option is life or death. Either you become comfortable with fighting on you back, or you die.

Back then, we did it w/o KBs. Larry added different drills in 30sec intervals (I believe) in this segment. I added the KB to it to increase the difficulty, making your core work harder for the movements, hopefully making your reactions quicker when reality comes barreling down on you.

It has been a while since I've done this, so it is still a work in progress. Feel free to add or take away what you need, but please let me how I can make it better or different. You don't have to go heavy to feel it on this one. I used a 16kg and that was about right for me. As always train hard, but train smart.
Here's what I did.

30/10= 30 sec of work / 10 sec of rest (or as little as it takes you to get to the next movement)

1) Goblet Hold Walk to Rt
2) Get Up Sit Up
3) Goblet Hold Walk Lt
4) Get Up Sit Up
5) Rack Lt / Walk Rt
6) RKC Arm Bar Lt
7) Rack Rt / Walk Lt
8) RKC Arm Bar Rt
9) TGU Lt
10) TGU Rt

After the fact, I realized that I might have liked to add Gladiator Ups for 9) and 10), and then make 11) and 12) the Get Ups.

I did this at the end of my workout and it was a great finisher; especially the Arm Bars. I really felt a good stretch in my shoulder.

WORD OF CAUTION: Don't do this on a hardwood floor or any other hard surface. The skin on your back will thank you.

If you're in the Austin area and looking for a kick ass place to train, get yourself over to Martial Way Academy.

http://www.martialway.net/

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Tags:

• kettlebells
• core
• abs
• conditioning
• mma workouts
• RKC
• arm bar
• turkish get ups
• walking on your back
• ground fighting drills
• fitness
• exercise

[firetrainer33]

damn, didn't even notice i was doing that...ever! thanks eric.

[JustForYouinTempe]

great entertainment!

[SeraphsSword]

sweet im gonna try it tonight.

[sotacram]

Thank you!

[rockbodyfitness]

almost always. during the part from the lunge to the standing position the eyes are forward. thats to prevent unintentional leaning back

Eric Moss RKC

[sotacram]

I thought eyes were always on KB in TGU

[rockbodyfitness]

pretty good. the only thing i would add to the tgu is once you are in the lunge position switch your gaze from eyes on kettlebell to eyes in front. other then that looked great