powerDOJO

Tag: medicine ball

  • “Power Pairs” – Build Power + Conditioning [A+A]

    “Power Pairs” – Build Power + Conditioning [A+A]

    In this workout, we go through the Power Pairs workout that is a part of the CAGE Cardio Bodyweight Fight deck.

    This workout will train your Alactic and Aerobic energy systems.

    One of the side benefits of A+A workouts is that they don’t overtax your muscular or nervous systems, allowing you more energy for your other workouts, whether it’s your strength workouts or MMA or martial arts training sessions.

    Maintaining proper form is especially important when you’re fatigued as that’s when your nervous system is most receptive to engraining movement patterns.

    If you want to know how many reps, rounds and how long to rest between rounds, download the progression PDF below (you’ll also get access to downloadable vids so you can save this workout to your mobile device and avoid data fees):
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    Would love to hear your feedback and would also really appreciate a Like!

  • MB Rollout Pyramid Circuit [CAGE Cardio A+L]

    MB Rollout Pyramid Circuit [CAGE Cardio A+L]

    In this circuit, we hit the Aerobic + Lactic energy systems with a pyramid style circuit workout.

    I call it the MB Rollout Circuit because of 2 specific exercises in the circuit that I’m guessing you might not have done before – so check it out and give it a go.

    If you want to know how many reps, rounds and how long to rest between rounds, download the progression PDF below (you’ll also get access to downloadable vids so you can save this workout to your mobile device and avoid data fees):
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    Would love to hear your feedbacknd would also really appreciate a Like!

  • 3 New Medicine Ball Exercises for MMA Quickness and Power

    3 New Medicine Ball Exercises for MMA Quickness and Power

    I almost melted shooting these 3 medicine ball exercises for you outside.

    But I soldiered on through the suffocating heat because I want YOU to be a quicker mixed martial artist…

    A more powerful wrestler.

    Or a more intimidating grappler.

    And you can do so by working the 3 med ball exercises I teach you in this video.

    Separately and even better, together, they’re awesome for various skills of MMA: particularly scrambling, defending takedowns and even scoring takedowns of your own.

    Check it out, and if you like it, let me know:

    It’s innovative drills like this that can not only help you develop your biomotor abilities (in this case, Quickness and Power), but also keeps your central nervous system (CNS) creating new pathways, keeping your brain healthy.

    Plus, shit like this is fun. 😀

    If you liked the vid, hit ‘Like’ below so I know it and if you’ve got any questions/comments, leave ’em below.

    HEADS UP: got some awesome stuff related to this video coming your way next week. Watch out for it.

  • Medicine Ball Training for MMA

    If you’ve been reading my stuff or watching my videos, you probably know that I’m a huge fan of medicine ball training.

    The 2 biggest reasons why I love medicine ball training for MMA is because:

    1. You can throw the ball, which allows you to train at max velocity (other tools like dumbbells or kettlebells you have to slow down and control)
    2. You can train all 3 planes of motion, especially the transverse plane, to develop your body in a way that’s very specific to what you need in mixed-martial arts

    I’ve just posted 22 different exercises (plus more variations of each) in the members area on this site.

    Go check them out here:

    => Medicine Ball Exercise Library

    (Note: You need to register to see the vids, don’t worry, registration is FREE)

  • Medicine Ball High Intensity Interval Training

    Thought I’d make up for last post’s little joke exercise and give you something real.

    Here’s a simple little workout to do instead of standard 1 min hard, 1 min easy running for your interval training.

    Using the medicine ball for side tosses integrates core power in the transverse (rotational) plane (think punches, kicks, throws), and the back tosses train your triple extension (think posturing on the ground and takedowns while standing). So you get some MMA-specific movements while doing intervals. Nice!

  • Crazy Medicine Ball Exercise for MMA

    Hey Guys,

    This is the most amazing medicine ball exercise for MMA that I have ever learned.

    Do 10 reps of 4 sets, 60 seconds rest between sets and you will feel like a new fighter: