14 moves to build the strength and stamina of an mma fighter _ livestrong. com

Kevan, co-owner of Box ‘N Burn gym in Los Angeles, has trained both professional athletes and actors. Orange juice concentrate smoothie recipes He began boxing in college and after a short amateur career, became the assistant strength and conditioning coach for the University of Kentucky men’s basketball team. Frozen orange juice smoothie recipes Currently, he’s working to complete his Masters of Science in Sports Administration and Coaching.


Training like an MMA fighter is tough, but it’s worth it. Fruit smoothie recipes with yogurt and orange juice Mixed martial arts (MMA) strength and conditioning requires a lot of dynamic and compound movements. Passion orange guava juice recipe MMA is incredibly demanding on the body and fighters need to be able to generate a tremendous amount of power, speed and explosiveness. Banana orange smoothie recipe A successful MMA training program will build strength, increase lung capacity, improve core stability and develop power and speed.

You can do this explosive variation on a classic exercise either for time or for reps (i.e., 25 to 30 seconds or 15 to 20 reps). Recipe for salad dressing with orange juice You’ll target the muscles of your chest, triceps and shoulders. Recipes using fresh squeezed orange juice HOW TO DO IT: Begin in the standard push-up position with your hands straddling an elevated platform about four to six inches tall. Cranberry sauce with orange juice recipe Perform a traditional push-up, inhaling as you descend. Mango rum pineapple juice recipe But while pushing back up, drive your hands into the floor with maximum force to elevate your hands and upper body off the floor to the top of the box. Cranberry relish with orange juice recipe Walk your hands down to the floor and repeat. Carrot orange smoothie recipe For a more advanced version, rather than walking your hands down, repeat the plyometric push-up both onto and off of the box. Jamba juice orange carrot karma smoothie recipe Be sure to land with your elbows slightly bent and ready for the next push-up — never lock your elbows. Pineapple orange smoothie recipe Maintain a strong core, and don’t allow your hips to dip.

This plyometric movement is great to do for time (i.e., 25 to 30 seconds). Fruit cake recipe with orange juice The major muscle groups targeted with this exercise are the legs, including quads, hamstrings and glutes. Strawberry smoothie recipe without yogurt or milk HOW TO DO IT: Begin in a square stance, standing with your feet hip-width apart. Strawberry pineapple smoothie recipe without yogurt Jump into a lunge, with your right foot forward and your left foot behind you. Strawberry mango smoothie recipe without yogurt When you land, immediately sink your back knee to a 90-degree angle till it almost touches the ground. Strawberry smoothie recipe without yogurt Explode out of the lunge position, driving from your front heel and lifting both feet off the ground before landing back in the starting position. Strawberry blueberry smoothie recipe without yogurt Repeat with the left foot forward, making sure to keep your back knee below the hip and your front knee stacked over the front heel. Strawberry kiwi smoothie recipe without yogurt Keep your chest up and shoulders back.

This core stabilization exercise — which also targets your shoulders — is great to do for time. Strawberry smoothie recipe without yogurt or ice cream Start with 30- to 45-second rounds. Strawberry smoothie recipe orange juice If you don’t have a heavy bag, you can use a wall ball, BOSU ball or medicine ball. Mango smoothie recipe without orange juice HOW TO DO IT: Begin in a plank position with your elbows on top of the heavy bag. Mango orange smoothie recipe Your elbows should be directly below your shoulders, with your upper body elevated off the bag. Orange smoothie recipe without yogurt Your feet should be shoulder-width apart and your weight pressed back on your heels. Strawberry banana smoothie recipe with yogurt and orange juice Keeping your core tight and maintaining proper plank form, forcefully drive one knee into the heavy bag as you exhale. Fresh pressed apple cider recipe Take your foot back to the starting plank position before switching legs. Healthy orange juice smoothie recipes Be sure to maintain the integrity of your spine — preventing your lower back and hips from sagging — by pulling your belly button to your spine.

With this plank variation, you’ll target your shoulders, chest, triceps and obliques. Chicken cranberry sauce orange juice recipe Start with 10 reps and work your way up to 20. Orange smoothie recipe with yogurt HOW TO DO IT: Begin in a push-up position with your feet shoulder-width apart and your hands directly beneath your shoulders. Strawberry banana orange julius smoothie recipe Bring your right knee to your left elbow, rotating your right hip under and opening your left hip so they become stacked, exhaling to contract and properly engage your core. Strawberry banana orange smoothie recipe Reset to the starting position before repeating the same movements on the other side. Banana orange apple smoothie recipe When bringing your knee to your elbow, your hips may slightly shift forward as they rotate to a stacked position in order to get the full range of motion on this exercise.

This core-blasting exercise is best when done for time, so start with 30 seconds and work your way up to 45 seconds to a minute. Strawberry banana fruit smoothie recipe You’ll really feel the burn in your arms, quads, glutes and abdominals. Orange pineapple smoothie recipe healthy HOW TO DO IT: Stand with your feel shoulder-width apart, approximately two to four feet from a sturdy wall, holding a medicine ball with an underhand grip and facing the wall. Pineapple coconut orange smoothie recipe Rotate the ball to one side behind your hip, hinging and pressing your hips back. Pineapple orange banana smoothie recipe Once your hands have rotated behind the hips, thrust your hips and hands forward and release the ball into the wall in an explosive, controlled motion. Margarita recipe using orange juice Exhale as you let go of the ball to contract and engage your core. Margarita recipe orange juice triple sec Catch the ball and swing back into your starting position. Orange carrot karma smoothie recipe Repeat this, alternating sides each time.

Get ready to jump! Start with eight to 12 reps of this plyometric exercise to strengthen your lower body (quads, hamstrings and glutes, to be exact) and generate more power. Carrot cake recipe orange juice HOW TO DO IT: Stand facing a box or a platform you can comfortably jump onto with both feet (the lower the better when starting out). Sponge cake recipe orange juice With your feet shoulder-width apart or slightly wider, sink your hips to a half-squat as you reach your hands back behind you. Strawberry banana smoothie recipe without yogurt or milk Driving through your feet and throwing your arms upward, explode up to the platform, landing in a square stance with your feet flat. Strawberry banana smoothie recipe without yogurt or ice cream Sink down to a full squat once you’ve balanced on top of the platform. Strawberry mango smoothie recipe with yogurt When squatting, be sure to hinge from your hips while you’re in the squat and drive through your heels as you stand from the squat. Sunshine chicken recipe orange juice Step backward off the platform to the starting position and repeat.

Core strength and stability is paramount for MMA fighters, as nearly all movements originate there. Jerk chicken recipe orange juice You can do this exercise for time, starting with 30 seconds and working your way up to 45 seconds or a minute for each set. Strawberry lemonade smoothie recipe without yogurt HOW TO DO IT: Start in a seated position with your legs elevated a few inches off the floor and your upper body tilted slightly back. Strawberry smoothie recipe without yogurt or bananas Tuck your chin toward your chest and contract your abs to maintain balance. Strawberry banana yogurt smoothie recipe healthy Using two- to eight-pound dumbbells, hold the weights to your chin, palms turned inwards. Strawberry banana real fruit smoothie recipe When you’re ready, begin alternating straight-arm punches from your chest, fully extending your arms outward and rotating your hand with each punch so that your knuckles are up. Apple banana smoothie recipe without orange juice For a more difficult progression, punch over the head, touching your bicep to your ear at full extension for each punch.

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Do this explosive and power-generating exercise in timed rounds, starting with 30 seconds and progressing to 45-second or one-minute sets. Mango pineapple smoothie recipe As you move through the exercise, you’ll be strengthening both your arms and legs. Mango pineapple smoothie recipe without yogurt HOW TO DO IT: Stand with your feet shoulder-width apart about two to four feet away from a sturdy wall, holding the ball directly below your chin. Mango pineapple smoothie recipe like mcdonalds Sink down into a squat, driving your hips down and back as your weight shifts to your heels, keeping the ball just below the chin with your chest up. Strawberry kiwi smoothie recipe with yogurt Explode out of your squat, simultaneously driving your arms forward and throwing the ball into the wall with full arm extension. Orange fruit punch recipe Catch the ball after it bounces off the wall and bring it back under your chin, keeping your chest upright through the entire movement.

Similar to a burpee, this endurance and overall-strength exercise is great to do for time. Strawberry banana smoothie recipe orange juice Try to start with just 25 seconds and see if you can work up to 45. Orange smoothie with yogurt recipe HOW TO DO IT: Start in an upright square stance with your feet shoulder-width apart and hold dumbbells (eight to 15 pounds) at your side. Smoothie recipes without yogurt or ice cream Pull your shoulders back and lift your chest. Orange smoothie recipe yogurt Bend your knees and sink your hips down, similar to a squat, but instead drop your hands/dumbbells to the floor just to the outside of your feet. Orange banana smoothie recipe without yogurt Kick your feet back so that you’re in a push-up position. Smoothie recipes without yogurt or milk Immediately tuck your feet and knees back to your chest, keeping your feet shoulder-width apart. Strawberry smoothie recipe with yogurt Stand all the way up to your beginning stance, keeping the dumbbells at your side throughout the entire movement. Strawberry smoothie recipe with yogurt and ice For a more advanced progression, add a push-up when you drop to the floor.

Speed and quickness is key here. Strawberry smoothie recipe with yogurt and honey The goal of this drill should be to minimize the amount of time your foot is in contact with the ground. Strawberry smoothie recipe with yogurt and milk It’s best to run through this agility exercise for time. Cranberry orange punch recipes Do 30-second rounds at first and progress to 45 seconds. Strawberry banana smoothie recipe HOW TO DO IT: Set up three cones or hurdles (four to 12 inches in height and equal distance apart) in a line. Strawberry banana smoothie recipe with almond milk Begin at one end of the line and move laterally across the cones while pumping your knees and arms. Strawberry banana smoothie recipe with ice cream Your knees should come up at least as high as your waist. Strawberry banana smoothie recipe without yogurt When stepping between cones, each foot should strike the ground once. Strawberry banana smoothie recipe healthy When stepping on the outside of the cones, you should strike the ground only once with your outside foot the quickly change directions. Strawberry banana smoothie recipe with yogurt Strike your foot to the ground with the ball of your foot only (no heel strike).

To increase your lung capacity and overall endurance, you’ll need to incorporate this speed and agility run. Strawberry banana smoothie recipe with greek yogurt Perform sets for time, taking about 20 to 30 seconds to complete the entire exercise. Strawberry smoothie recipe yogurt HOW TO DO IT: Set up four equally spaced cones in a straight line (each about 10 to 20 feet apart). Strawberry smoothie recipe with yogurt and orange juice Begin at the first cone and sprint to the second cone. Strawberry blueberry smoothie recipe with yogurt Bend down to touch the cone then backpedal to return to the first cone, staying low as you move backward, pumping your arms and landing on the ball of your foot. Cranberry sauce recipe with orange juice and brown sugar Once you’re back to the first cone, immediately sprint to touch the third cone and backpedal back to the first cone. Cranberry sauce recipe with orange juice and cinnamon Upon returning to the first cone, sprint to the fourth cone and again backpedal to the first cone. Strawberry banana smoothie recipe with apple juice After returning from the fourth cone, repeat this in reverse order — sprinting to the third cone, then the second, then back to the first.

This full-body strengthening movement can be done either for distance or time. Strawberry banana smoothie recipe with orange juice For instance, you can either walk 30 to 50 feet or go for 30 to 60 seconds. Mango salad dressing recipe orange juice No matter how you measure it, your shoulders, chest, triceps, obliques and abdominals will feel the burn. Orange juice concentrate chicken recipe HOW TO DO IT: Starting in a push-up position, bring your right hand back slightly as you reach your right knee to your right elbow, leaving your left foot back and your left arm forward. Orange juice chicken marinade recipe Slowly reach your right arm forward, slightly raising your body from the ground, and simultaneously bring your left knee to your left elbow. Sangria recipe white wine orange juice When your left knee hits your left elbow, your body will lower back to your starting position. Pineapple mango smoothie recipe from mcdonalds Repeat this, alternating sides with each step forward. Pineapple mango smoothie recipe with yogurt Keep your core tight and hips low and in line with the rest of your body.

Target your core, arms and legs simultaneously with this explosive exercise. Pineapple mango smoothie recipe HOW TO DO IT: Using a medicine ball, begin in an athletic stance with the ball at your chest. Pineapple coconut smoothie recipe Your feet should be slightly wider than shoulder-width apart. Mango strawberry smoothie recipe without yogurt To begin, raise the ball above your head, inhaling deeply and keeping your hands on the sides of the ball. Mango banana smoothie recipe without yogurt Quickly lower the ball from over your head to slam it to the floor as you exhale, sinking your hips and throwing your arms down and back in attempt to generate the maximum force with your slam. Carrot apple ginger juice recipe When you release the ball, your hips should drop to half-squat position, your chest should remain upwards and your arms should be angled toward the ground and slightly back. Passover sponge cake recipe orange juice Catch the ball on the bounce and repeat these motions continuously for 30 to 45 seconds.

Get ready for some serious cardio and coordination! This speed and agility drill is best done in time intervals of 30 to 45 seconds. Recipes using frozen orange juice concentrate HOW TO DO IT: Using a medicine ball, tire or other elevated, round platform, start facing the platform with one toe on top and standing on the opposite foot. Orange sherbet punch recipe with pineapple juice When you’re ready, lean back slightly and alternate which foot is on top of the platform, remaining light on your feet and striking both the floor and the platform with the ball of your foot only (no heel strike). Carrot celery juice recipe As you continue switching feet, circle around the platform. Mango carrot juice recipe Do this drill as quickly and efficiently as possible, changing the direction in which you’re circling every three to seven seconds.

Have you tried MMA, or boxing, karate or another type of martial arts training? What did you think of it? Leave a comment below and let us know.

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