Posts in category "balance training"

Diary of a POW MMA Intern: Dealing With My Tight Hips

Face a wall or a pole and lean against it. Don’t be perfectly upright; this will prevent you from correctly swinging your leg. Get up on the ball of one foot and with the opposite foot, swing the leg side to side, passing the planted leg one direction and getting the thigh as high as possible without compromising your form in the other. The goal is to keep your swinging leg straight without overdoing it.
Piotr Lewkowski has been an intern at POW for about 6 weeks now.  He has been sharing his experience as a newcomer to MMA training -primarily learning ground fighting skills and stand up.  Piotr is also focused on gaining experience in the practical application of exercise for a sport like mixed martial arts.  He comes... Read more »

Tire Training, Achieving the Perfect Fighting Stance

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This drill is a cool variation on shadow boxing. I use a tire sometimes to work on balance and maintaining my center of gravity. This tire is the perfect size for me. It is also a great way to work on circular movement. It can help you learn how to move right and left. If... Read more »

Punching Power for Boxing/MMA A Simple Cable Exercise

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There are so many great exercises that enhance punching power.  Squat jumps for example will make your punches more powerful.  The power of a punch is generated from the legs.  In fact, the biomechanics of the punch begin with the muscles in your feet (off the ball of your foot) firing through the calf and... Read more »
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Freerunning, Better Suited For Fight Scene Choreography

I will always promote the martial arts as the most amazing and comprehensive training experience.  But I marvel when I watch freerunning or parkour.  Although it is easy to combine these two hobbies, you do not need to have martial arts or gymnastics skills in order to learn freerunning. For today’s aspiring martial arts styled stuntmen,... Read more »

Strength Training for MMA/Boxing

Single Arm/Leg Balancing Press http://www.youtube.com/watch?v=AiSIIsH-L2Y This is one example of a joint stability exercise that we have integrated into our routines at POW. July and August have had a goal of joint stability. We rotate our goals every 1-2 months. It is a challenging exercise, but I love it because it can be done in... Read more »

MMA Meets Kettlebell Training, Part 5

This is absolutely one of the best exercises ever!  It is the perverbial ‘total body’ movement.  It requires balance, a strong core, focus, coordination and technique.  The actual movement even without the kettle bell is challenging and completely applicable to mixed martial arts.  The movement is biomechanically sound and depicts how to properly get up... Read more »
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MMA Meets Kettlebell Training, Part 3

Begin bedning at your waist.  As you bend with the weight, lowering it as low as is comfortable; lengthen the opposite side body.  Inhale as you com eup from the side flexion exercise.
Kettlebell training can be adapted in so many different ways.  Below you will see a yoga application of the kettlebell that happens to have great sport specific value for kicking.  The combination of having to perform this exercise while balancing on one leg makes it more than just a basic way to tighten the obliques.... Read more »

MMA Meets Kettlebell Training, Part 2

Stand up through the lunge, swining the kettlebell up towards your opposite shoulder.  As you lengthen your body upwards, pivot your feet to turn yourself in the opposite direction.  The kettlebell should swing as you make this movement, keeping the arms straight.
The Russian kettlebell can offer so many challenges. They offer a dynamic experience in any workout setting.  Since this week is dedicated to giving you one exercise each day, I will also give a little information daily on how kettlebell training is useful for the martial artist.   Kettlebells have a way of recruiting your... Read more »

Muay Thai Boot Camp for All Levels Saturday the 16th

Said Hatim, a Chicago MMA and Muay Thai/Kickboxing Coach is holding a boot camp workout that will feature Muay Thai’s very best training tactics.  This 3 hour workout is being held Sunday, May 16th at 11am to 2pm .  It will be held in the West Loop at POW! Mixed Martial Arts, 312-829-7699.  All levels... Read more »
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Andrei Arlovski Train Like Him, Be Fight Fit on May 15th, Exercise 3

The results of a recent poll on the Bleacherreport.com (http://bleacherreport.com/articles/386155-strikeforce-st-louis-preview-qa-with-andrei-arlovski-antonio-silva) shows Andrei Arlovski favored to win his against Antonio “Big Foot” Silva, 84% to 14%, which takes place in St. Louis on May 15th.  The fight is hosted by Strikeforce and can be watched on Showtime.   Head-lining the card is Brett Rodgers, a Midwestern MMA... Read more »