I used this circuit today as part of a final workout for a fighter's upcoming Bellator fight just 4 days away. At this stage, my goal was to have the circuit contain all of the movements and aspects of a fighter's skill set while staying relatively low impact. This was the 3rd round of six 5 minute rounds. The exercises vary from being on the ground to standing to mimic a fight that is constantly going from stand-up to the ground game and back (sometimes the most grueling type of fight) Give it a try:
Perform each exercise for 30 seconds with no rest in between. Two times through this circuit will put you at just over a 5 minute round depending on your transition time from one exercise to the next.
- Kettlebell Get-ups (right arm)
- Kettlebell Get-ups (left arm)
- Ladder Jab Steps - working laterally through the ladder, start with your lead foot forward (fight stance). Alternate steps with the lead foot in and out of the ladder while every step with the right remains outside of the ladder (in-out-out-out). Change levels as you step in with the lead foot as if you were throwing a jab or faint.
- Rope Slams
- Dead Ball or Slam Ball sprawls to granny toss. Throw a 2-3 punch combo while the ball is in the air and sprawl quickly as soon as the ball lands.
Equipment adjustments:
If kettlebells are not available to you, you can use a dumbbell in place of one. Use a line on the floor, turf, mat etc. if you do not have a ladder. Replace the dead ball sprawl and granny toss with a sprawl and jump. This still gives you the sprawl movement followed by an explosive lower body movement.
Stay tuned for a video of this circuit later on this week.
For now, check out this video of Nick Catone prepping for his upcoming UFC fight in October. A variation of the ladder drill in this circuit is shown at the 0:53 mark.
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