Workout Routines

A Fighter's Workout for Greater Strength and Stability

Perform these sport-specific moves to enhance your overall athletic performance.

by NSCA-CPT
A Fighter's Workout for Greater Strength and Stability
Duration 40 min
Exercises 8
Equipment Yes

As a strength and conditioning coach for professional fighters I have to have a system that is based on sound functional principals. Within that system proper protocols have to be implemented for it to be effective. I utilize exercises to improve stability and function so that my fighters can maintain posture and balance with movement. Stability has to be there as the foundation to strength and power. Performing sport-specific skills is one of the best ways to improve a fighter's boxing performance. What I do outside the ring has to support what my fighter does in the ring.

SEE ALSO: Heavy Bag Kickboxing Cardio Blast

Give this workout a try to improve your core strength and stability for greater overall athletic performance. 

The Workout

Exercise 1

Lying Wall Push How to
Lying Wall Push thumbnail
2 sets
10 reps
60 sec rest

Exercise 2

Swiss Ball Leg-Curl w/Single Leg Balance How to
Swiss Ball Leg-Curl w/Single Leg Balance thumbnail
2 sets
10 reps
60 sec rest

Exercise 3

Swiss Ball Plank Stir-the-Pot How to
Swiss Ball Plank Stir-the-Pot thumbnail
2 sets
10 reps
60 sec rest
5 reps in each direction for one set.

Exercise 4

Standing Pallof Press How to
Standing Pallof Press thumbnail
2 sets
20 sec reps
60 sec rest
20 second holds on each side

Exercise 5

Medicine Ball Russian Twist How to
Medicine Ball Russian Twist thumbnail
2 sets
30 sec reps
60 sec rest
Use 4 or 6 pound ball.

Exercise 6

4-Point Cone Drill How to
4-Point Cone Drill thumbnail
3 sets
-- reps
60 sec rest
30 seconds in each direction

Exercise 7

Tranverse Barbell Shoulder Press How to
Tranverse Barbell Shoulder Press thumbnail
2 sets
30 sec reps
60 sec rest
30 seconds with each arm.

Exercise 8

Slam Ball Wall Toss How to
Slam Ball Wall Toss thumbnail
2 sets
30 sec reps
60 sec rest
30 seconds on each side.
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