These men and women work hard and need a great strength and conditioning program to enhance their efforts. Complete circuit one, rest for one minute, then complete circuit two and rest for another minute. Thank you for downloading the kbell fighter mma workout series ebook. The highintensity mma workout to build strength and muscle. All you need is your own body weight and 1020 minutes and youll easily have completed the entire workout session. The nutrition and exercise guide will not help cure, heal, or correct any illness, metabolic disorder, or medical condition. If you want to increase your conditioning andor lose weight, theyre better than most. Mixed martial arts fighters mma strength training workouts. The coachs opinion on weight training is usually based on his experience with bodybuilders. Before we get into why the kettlebell is a great training tool for mma athletes and how to use it, lets go over what the hell a kettlebell. The ultimate kettlebell workout kettlebell khaos duration. The benefits of kettlebell training when it comes to kettlebells, the benefits they offer is numerous. I put these kettlebell workouts together in an effort to help those fighters add strength and conditioning training to their already crazy training program. Whether you are in boxing, taekwondo, muay thai, kickboxing, wrestling, jiujitsu.
My name is funk roberts, im a dedicated mma conditioning coach, certified metabolic trainer, kettlebell instructor, fitness professional who runs the largest. This is cavemantraining, the home of insane kettlebell workouts that turn you into a new you. The kettlebell meltdown 300 was a weekly staple in my workouts back in 2008 when i started to make the change from 210lbs of male pms puffy muscle syndrome to 185lbs ripped. Warm up with some light kettlebell swings for 2 to 3 minutes. There are many effective training tools to choose from for a killer strength and conditioning training. The funk roberts spartacus challenge what is the spartacus workout the spartacus workout is 10 exercises that collectively work every part of your body, and then placed at a 60second station, in order to challenge your heart and lungs as well as your muscles. The bodyweight and kettlebell exercises combine to train conditioning, body awareness and strength. Kettlebells can be a wonderful tool for any combat fighter to use if they want to get strong, powerful, explosive and shredded. Funk roberts and flex marks take you through a killer cardio workout for mma fighters using the sprint intervals circuit that you can use at the end of your workout. This workout is designed to train your entire body in one session with a focus on strength and endurance. Get started with kettlebell workout plans and individual exercises. He is a former professional athlete turned mma conditioning coach, certified metabolic training, kettlebell specialist, trx qualified, best selling author and online fat loss expert that helps thousands of combat fighters, trainers and coaches improve their performance. Are you new to kettlebell training and not sure how to start kettlebell training or which product is right for you. This workout can be done with a single kettlebell or two.
The kbell fighter mma workouts are kettlebell workouts that try to mimic different aspects of a fight. Beginners to advanced athletes, workout geeks and fitness enthusiasts, mma athletes, weekend warriors, people who want to lose weight, and personal trainers can use these workouts with clients, gym owners. Kettlebell exercises do incorporate so many muscle groups all within the single exercise. This is a fightertype workout thats great for allround fitness. Best kettlebell full body workout routine for beginners. Oct 23, 2019 30 day kettlebell swing workout with free pdf is the most effective workout for shredding fat fast.
This workout fuses bodyweight training and kettlebell training, which is an amazing combination to get the results you. Dumbbell workout for mma and combat fighters youtube. Home trx workout plans trx training and its use in mma pdf workout plan included physical preparation is essential part of effective training of martial arts. I like to alternate these kettlebell exercises with a upperbody pulling movement like pullups or ring rows but any mid or upperback exercise is a great complement to these static holds. Funk roberts spartan training system 4 week workout challenge. Funk roberts spartan training system pdf free download funk roberts spartan training system pdf free download funk roberts. Kettlebell circuits for mma, bjj, and martial arts. The purpose of this guide is to help mma, martial arts and combat fighters, for those that want to look like them, gain strength, increase conditioning, lose weight, by educating them in proper exercises, kettlebell training. Dec 31, 2009 dug this workout from the video archives for my 100th upload subscribe for more mma workout videos perform each exercise for 30 seconds beginner rest 30 seconds btw exercises complete 2 rounds. Funk roberts and the funkmma videos have not only made me a better fighter through conditioning circuits, heavy bag, battle ropes, and kettlebell workouts. The purpose of this guide is to help mma, martial arts and combat fighters, for those that want to look like them, gain strength, increase conditioning, lose weight, by educating them in proper exercises, kettlebell training and while using the kettlebell for fighters program. Its a total bodyweight workout that you can complete in 20 minutes of which you can lose weight fast. This routine takes a ton of mental fortitude to push through fatigue, which will develop the mental toughness you need to get through a brutal mma fight. These metabolic circuits will help you improve your overall fitness using your bodyweight, kettlebells, dumbbells.
Without further ado, here is the fullbody kettlebell workout that will result in some serious fat burn and muscle growth. Funk roberts is a world renowned online fitness professional, ceo, and creator of funk roberts fitness inc. Theyd be a good addition to lowvolume, heavy strength work, imo. Best bodyweight workout routines, exercises and circuits. The 5week, whole body single kettlebell workout muscle. This workout for fighters is designed to make you more explosive, powerful and stronger, while improving your core strength, muscular endurance and cardio. I know these workouts alone will not make up for the hours of technique, sparring and mat work that the athlete does, but these workouts will. Metabolic conditioning has become popular with mma athletes who want to. He is a former professional athlete turned mma conditioning coach, certified metabolic training, kettlebell specialist, trx qualified, best selling author and online fat loss expert that helps. Funk roberts 4 week bodyweight program sherdog forums ufc. Funk roberts is president and owner of funk roberts fitness and. This full body kettlebell strength program can be downloaded as a free pdf and comes with a video.
Workouts, workouts for trainers tagged kettlebell for mma, kettlebell workout, kettlebells, unbreakable workout 6 comments. Hybrid kettlebell and bodyweight strength workout funkmma. Aug 01, 2014 were going to be using the hub and spoke method. In this kettlebell video funk shows you the best kettlebell exercises for mma, muay thai, bjj, wrestling, boxing, kickboxing, judo, taekwondo. How to apply high tension techniques to get stronger without putting on weight how to absorb and handle external force and transfer that energy into your own striking power how to develop endless cardio. Explosiveness in particular for the legs, hips, and shoulders, and in. With kettlebell workouts you can expect dynamic strength gains, cardiovascular conditioning, joint durability, flexibility and athletic movement.
For the kettlebell grinds, like the windmills and turkish getups a lowrep approach works best, nothing more than 5 reps per side at any one time. He is a former professional beach volleyball player turned mma conditioning coach, certified metabolic training, kettlebell specialist and online fat loss expert that helps thousands of combat fighters, trainers and coaches improve their performance through strength. This is a kettlebell finisher circuit that you can do after your training session to help you build explosive power, strength, mu. To build strength and conditioning into your training, check out these kettlebell workouts. Com kettlebell for fighters x welcome to the next level of kettlebell training chris lopez sfgii the purpose of this program is to get you stronger and improve your overall conditioning. Oct 30, 20 hybrid kettlebell and bodyweight strength workout from forest vance and georgette pann, kettlebell boot camp workouts. Check out the wtf what the funk challenge workout that should take no longer than 20 minutes. Need help with your overall strength and conditioning. Elite strength and conditioning for combat athletes funk mma. Metabolic ladder finisher video kettlebell mma workout unbreakable and why you need to use kettlebells in your training. The big lads coming in training with their shapely pecs most likely train with a body part split, each workout dedicated to a specific part of their physique. Download 6 free mma workout programs new kettlebell workout for mma and fitness that will. Kettlebell workout 3 is a strength and power training routine that combines battle rings and kettlebell training to form a unique highintensity, strength workout, followed by a 5 exercise. Kettlebell exercises should be multijoint movements that enhance athletic movements, like squats, lunges, and swings.
Just like them you can achieve the amazing results possible by kettlebell workouts, all the information is provided to you, in this book. Kettlebell workouts are used extensively in mma training as they allow trainees to closely mimic the physical requirements of mma very well. Kettlebell arm workout mma workout kickboxing workout kettlebell training workout plans workout ideas wellness fitness health fitness core gym kettlebell workout for mma. The deep 6 refers to the 6 exercises that are tested at the strongfirst kettlebell certification.
Build serious strength and improve overall conditioning with this fiveweek kettlebell workout courtesy of pavel tsatsouline. Let takes a look at the top 3 reasons you should kettlebell if you want muscle growth, fat loss and strength endurance. Mens fitness 109 3 kettlebell onearm swing time 30 seconds each arm 5 kettlebell alternating arm swing time 1 minute a tougher version of the first move in this workout, the singlearm swing is the starting point for cleans, snatches and a host. The workout below is a perfect example of how you can incorporate this strengthbased kettlebell training. Kettlebell circuits for mma, bjj, and martial arts breaking. It is a full body blend of strength and conditioning and can be very challenging with the right weight. Joe rogan is one of my favorite people to listen to, i like him because he says it as it is no matter what. Bjj kettlebell workoutor anyone that needs explosiveness. This 20minute kettlebell metcon workout crams a ton of work into a short amount of time. About funk roberts funk roberts is a world renowned online fitness professional, ceo, and creator of funk roberts fitness inc. Kettlebell expert and trainer chris lopez sfg2, rkc gives us his top 4 benefits of kettlebell training for all mma, martial arts and combat fighters.
A sportsman at competition or a person at real selfdefense in the street must be able to be as quick as possible but also must have maximal power. It gives athletes the perfect balance of anaerobic workout and strength conditioning ideal for mma, allowing fighters to build strength that will last throughout the course of a fight. Funk roberts boot camp pdf free funk roberts boot campfunk roberts. A highintensity circuit thats designed to burn away fat, define. The workouts are split into 5 different exercises that last for 50 seconds each and collectively work every muscle in the body, while taxing your cardiovascular endurance. I think he has a background in kickboxing, maybe mma.
The third workout in our mma inspired workout plan is a workout that will not only get you stronger, but will shred body fat and have you fit for a fight. As kettlebell training becomes more popular, trainees are getting confused about how to effectively add kettlebell training to their regimens. Itll improve your cardio and endurance, and build muscle. The funk roberts bodyweight workouts for fat loss 4 week workout plan introduction congratulations on taking the first step into your. Com x kettlebell training for fighters workshop you will learn.
Some people might enjoy kettlebell only or kettlebell focused programs, while others wont want to quit their current program but instead enhance them by introducing kettlebell movements. Roberts is president and owner of funk roberts fitness and. The kettlebell swing is the bread and butter of all kettlebell workouts, and makes for a intense and exhilarating workout, kettlebell swings help develop strong posterior chain glutes, hamstrings, back, shoulders muscles and boosts cardio vascular endurance. So what makes kettlebell training so unique and important to use as a finishing technique.
Finally, plyometrics also provide the perfect medium to increase your training status quickly. Kettlebell training is excellent for building massive amounts of power. You will also experience fat loss and muscle growth in. I can remember when i started to train for my muay thai fight in thailand back in 2010.
If you practice or compete in mma then these kettlebell workouts for mma fighters are for you. Before i stared i was 195lbs and training with weights, kettlebells, sandbags, etc. When i create and customize kettlebell circuits for combat athletes there are a few concepts i consider when incorporating them into the athletes overall program. Dec 22, 2015 this 20minute kettlebell metcon workout crams a ton of work into a short amount of time. Cycle six of the kettlebell workouts will use basic kettlebell and bodyweight movements to make you stronger and build stability. Can you really improve your overall strength and conditioning by doing an intense bodyweight workout routine. Kettlebell training is also great for shoulder stability and strength, something that is key for fighters. The hub is the exercise we keep coming back to in this case kettlebell swings, and the spokes are the various bodyweight exercises that are completed between those hub sets. Of course, simple doesnt necessarily have anything to do with easy. Trx mma workout trx training program for fighters pdf.
Kettlebell circuits for mma, circuit times should be around a. From his vids you see a lot of women and beginners, but also some mma students and kick boxing students. Its a short and intense workout with amazing results. Second place is so far behind that it is not even worth mentioning. Funk roberts 4 week bodyweight program sherdog forums. Apr 14, 2015 our strongfirstbased strength and conditioning program included kettlebell, bodyweight, and barbell work. This workout fuses bodyweight training and kettlebell training, which is an amazing combination to get the results you want. However, the tool that we are going to focus on in this article is the kettlebell. The top mma athletes are far and away the bestconditioned athletes in the world. In this program we use finishers, which are short workouts that you add to the end of your main workout.
There are a lot of things to think about when you want to perform at your best for bjj or mma, explosiveness and cardio are two of them, in fact, if you need explosiveness or cardio in any sport the following workout will be great. We have it all, from beginner to advanced, from lowerbody to fullbody, from strength to endurance, from cardio to flexibility, and. Jul 20, 2014 if i borrow this force, load it into the achilles tendon which springs back extending the ankle, the force continues up the leg extending the knee and hip, it then hits the waist turning it and whipping the shoulder forward. Kettlebell workouts and kettlebell routines cavemantraining.
He also implements kettlebells, dumbbells, and barbells into his routines. A fighter with low endurance is a fighter whos easy to knock down. I like roberts programs because he doesnt have wimpy movements in his circuits. Funk roberts spartan training system 4 week workout. Best bodyweight workout routines, exercises and circuits for. Dec 08, 20 in this kettlebell video funk shows you the best kettlebell exercises for mma, muay thai, bjj, wrestling, boxing, kickboxing, judo, taekwondo, karate and martial arts. If theres one technique that you had to learn, it would be the kettlebell swing.
What is the kbell fighter mma workout the kbell fighter mma workout series is five kettlebell workouts designed to help make the mma fighter become the best conditioned athlete in the ring. Womens kettlebell long cycle champion and funk roberts. Funk roberts programs are not the most complete programs. The push up, while a great exercise, focuses on the very end of the action. And of course, he has a passion for brazilian jiu jitsu and trains with kettlebells which is a major tick in my books. New kettlebell workout for mma and fitness that will help improve explosive power, cardio, conditioning and muscle endurance. The kettlebell solution for mma strength and conditioning. Whether you are in boxing, taekwondo, muay thai, kickboxing. All you need is a kettlebell or two and the desire to get better. Learn how to get the most out of kettlebell training through onnit academy certification.
See more ideas about workout, mma workout and kettlebell. Once i started training mma i realized the demands this sport asked for. In this kettlebell video funk shows you the best kettlebell exercises for mma, muay thai, bjj, wrestling, boxing, kickboxing, judo, taekwondo, karate and martial arts. Build a base of strength with the kettlebell front squat program workout programs, amrap workout. Kettlebell kings is teaming with thirty year martial arts veteran, joey alvarado, to provide you with some great kettlebell movements and workouts which are designed to build muscles and endurance for jiu jitsu and mixed martial arts.
Cycle seven of the kettlebell workouts by coach dini leopoldo will improve your strength and conditioning with basic kettlebell exercises for athletes of all. Dug this workout from the video archives for my 100th upload subscribe for more mma workout videos perform each exercise for 30 seconds beginner rest 30 seconds btw exercises complete 2 rounds. Not only do they provide a nice change of pace from traditional strength training, targeting your. The aggressive strength primer for kettlebell training by. The kbell fighter mma workout series is 5 kettlebell workouts designed to help. Joe rogans favorite kettlebell exercise is the gorilla clean. There is a separate 4 week workout schedule pdf that you can get. Supplement your routine and maximize your gains to build strength, endurance, and power. Kettlebell training is the perfect tool for mma fighter workouts because it can offer such a diverse collection of benefits from improving your strength and power, to better endurance and injury prevention. Full body workout at home without equipment download pdf. Best bodyweight workout routines, exercises and circuits for muay. Eric wong and then go download his free pdf 3 freaky flexibility techniques to unlock your.
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