Fit S.P.A.R. Ab and Core/Breakfall conditioning

Fit S.P.A.R. stand for speed, power, agility, reflex training. It is our strength and conditioning sports performance program that helps you play for as strong as you can for as long as you can.

1. Shuai chiao break fall to 20 floor slaps. Eyes on the belly button. Strengthens neck and abs.
2. Jack-knife: 20 reps develops core strength for BJJ guard position, forced kimura, etc.
3. Crunches: 20 reps. Develops decelerating strength for break falls and strength endurance for BJJ.
4. Rotations: 10 on each side. Develops oblique strength endurance for forced kimura, technical rise, etc.
5. Technical Rise: 10 on each side. Integrates legs for technical rise, oblique strength endurance, cardio, and circulation.
6. Front Break Fall to Plank: . for 2 minutes Develops shoulder joint strength and stability, and core strength for taking the back, front break fall, etc.

perform 3 sets

Beginners: take a 1 to 2 minute break between sets.
Intermediate: take 30 sec.-1 minute between sets.
Advanced: no break

to break the plateau: perform 6 second reps. for greater time under tension.

Category:

Sports

Tags:

• MMA workout
• Ab workout
• core workout