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MMA UNDERGROUND INC

XTREME CAGE FIGHTER WORKOUTS

 

If you are not into fighting but want to be in the best shape of your life and have the conditioning of a professional fighter then our XCF Workouts are for you.

Our Extreme fighter workouts are focused on Ballistic training, which is also called power training. Ballistic training was first used among elite fighters who were looking for a method to develop explosively spontaneous combustion. The word ballistic comes from the Greek word ballein, which means “to throw.” In this type of training the fighter accelerates and releases the weight into "free space." Common ballistic training exercises are bench throws, jump squats, cleans, snatches, and push presses. But instead of using the normal high class machines and weights that are usually used in a health club or strength training facility we use tires, water bags, sledge hammers, kettlebells and ropes just to name a few. This type of training forces the fighter's body to recruit and trigger fast-twitch muscle fibers. This is extremely important because it is the fast-twitch muscle fibers that have the greatest potential for growth and strength. Ballistic training requires the muscles to adapt to contracting very quickly and forcefully. This training requires the central nervous system to coordinate and produce the greatest amount of force in the shortest time possible.

 

Among the exercises we do at our XCF workouts are:

 

Tire training

Tire training can add a new dimension to your strength and conditioning program regardless of what sports you play or your level of athletic ability. When people hear me speak about adding tire training into a strength program they often have the mistaken impression that tires are only used by athletes who compete in strongman contests. The strength and aerobic benefits of tire training can enhance your performance in all sports from gymnastics to football. Tire training is one of the best total body strength and conditioning workouts that a person can do. You use your whole body when you flip the tire, and by varying the distance you flip the tire and time you flip the tire you can get a great aerobic workout.

 

 

 

Sledgehammer training

The sledgehammer has been a conditioning tool amongst fighters since the inception of combat sports. It is certainly not a new tool in the arsenal of combat athletes. However, it is an inexpensive and excellent conditioning device. Unfortunately, the reemergence of sledgehammer training in the modern era has caused some confusion regarding this simple, yet effective training tool.

For starters, swinging a sledgehammer offers numerous benefits. A condensed list includes:

 

1. Improve work capacity

2. Develop core strength

3. Develop wrist and forearm strength with leverage applications.

                         4. Enhance grip strength

                         5. Enhance cardio-respiratory conditioning

                         6. Build explosive power and power-endurance

 

I highly recommend the sledgehammer for all athletes. Sledgehammer training will undoubtedly improve your ability to maintain explosive power, round after round.

 

    

 

 

 

Water bag training

 

Water bag lifting shares a lot in common with kettle bells in regards to their ability to challenge not only strength, but endurance as well. A good water bag will allow for some movement within therefore it forces the lifter to maneuver and adjust to the awkward weight. This causes the body to use more muscles and expend greater energy, as it is hard to get into one consistent groove. Increasing grip strength is another great reason to use water bags. There is no piece of equipment that frustrates people as much as water bags. Why? When using water bags there is no convenient place to grab. You have to constantly search for an open spot and then utilize a crush grip. However, unlike most pieces of equipment, I find that not only is your crushing grip challenged, but your pinching grip as well. For those that are into grip training you will appreciate the distinct difference between the two.

 

Torso rotations

 

Waterbag Cleans

 

   

Waterbag Throws

 

 

Tornado ball training

 

What is a Tornado Ball?
The Tornado Ball is a product that takes rotational training to a new level of intensity and effectiveness!

 
Consisting of a solid polyurethane OOOF Ball with a length of sailing rope molded directly into the ball, it is virtually indestructible and is an awesome training tool. Not only will it improve your rotational power, but it's fun as hell to bash into walls and the ground too…maybe it's a guy thing.

Among the numerous applications of the Tornado Ball, you will be able to:

 

 

 

1. Train at virtually any speed

2. Improve core and extremity stability and strength

3. Develop force in any direction or combination of directions

4. Develop movement skill and coordination

5. Enhance agility and quickness

6. Achieve full concentric force development

7. Develop eccentric to concentric force transfer

 

 

Russian twist with a tornado ball

 

Rope training

 

Still running on a treadmill fooling yourself into thinking you're in shape? Think 45 minutes and a bead of sweat on your forehead constitutes a workout? Kidding yourself and running in place gets you nowhere. Check your pride at the door, and leave nothing behind but a puddle of sweat and a lifetime of tears. We can assure you you've never experienced metabolic training at this level. Stop running in place, pick up some ropes and do cardio the real way.

  • High intensity metabolic workout
  • No impact cardio
  • Intense core training
  • Reach maximum heart rate in minimal time
  • Stay fit while rehabbing injuries
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Powerlifting training

 

Power lifting requires specialized training techniques that are focused on strength and explosive power. Traditional training methods dictate low repetitions with maximal weight. These practices are still true today, however training methods have advanced to include emphasis on explosive power. This may be achieved through dynamic exercises which utilize lighter weight and alternating repetition patterns.

The squat, flat bench press and deadlight are the three main lifts in power lifting competition. In order to maximize their effectiveness these lifts athletes typically train with a cyclical routine using some sort of weekly split. A common 5 day split consists of chest/shoulders, back, legs and two days of full body routines (light and medium); however there are many, many different methods. Training consists of mostly compound lifts (a compound lift being any movement across multiple joints) in the 1-5 repetition range.

Using a lower repetition range allows for the use of a higher weight and higher maximum weight development. This occurs because usage of a higher weight (80-100% of maximum) uses nearly all of the muscle fibers in the area causing maximum micro trauma which will induce further development of the muscle for strength. Higher reps in the 8-12 range are used for hypertrophy and the 12-20 range is typically used more for endurance athletes. It's not necessary to train for size or endurance because neither matter in power lifting competition.

 

  

 

   

 

 

Ab wheel training

 

Tired of having weak and flabby abs? Super Charge Your Ab Workouts Today With the Ultimate Abdominal Wheel! Ab wheel roll-outs are one of the best exercises you can do for your midsection. In case you are not familiar with it, an ab roll out is an exercise in which you hold onto an ab wheel and roll all the way out across the floor from your knees or for more advanced trainees, from your feet. Once you experience the soreness the day after working with an ab wheel, you will be hooked. In addition to the midsection, you will feel this exercise in the chest and triceps as well.

 

 

           

Bosu training:

 

The BOSU balance trainer is a very versatile tool. It is great to use for balance, core and abdominal exercises. However, you can also use it for a full body workout.

The exercise benefits of the Bosu Ball are:

  • Helps to strengthen your lower body, more specifically your leg muscles, lower back and glutes.
  • Helps you to achieve amazing balance.
  • Especially useful for sport-specific training that requires a lot of balance and lower body strength.
  • Helps build endurance and great for cardio.
  • Depending on the types of exercises that you do it can be great for toning, strengthening and building muscle, to a much smaller degree. For people who are into bodybuilding, or serious bodybuilding I do not feel that the Bosu Ball will increase muscle size and mass but it can help you tone problem areas.
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Pull-up training

 

Pull-ups are the ultimate bodyweight exercise, and to do them well requires an incredible amount of strength. Pull-ups are a great way to build a lot of lean body mass in a short period of time, and to build a strong back and arms. Pull-ups are categorized as a compound exercise, because they require the movement of more than one joint, and they work out a group of muscles.

Pull-up training will increase grip strength, width and thickness of one's back, as well as promoting growth of one's bicep, brachialis, brachio-radialis and pronator teres.

 

 

 

Medicine ball training

 

One fantastic advantage of mixing medicine ball training into your workout is that, unlike weights, medicine balls can be thrown ‘across’ gravity, or in any direction relative to your sporting activity or muscle group you are training. You can work both against as well as with the ball when throwing and catching – that’s why many athletes who require upper body power will use medicine balls in their training. There are many advantages to training with medicine balls. They allow for improved range of motion, core strength, coordination, flexibility, joint integrity, and upper and lower body strength. The great thing is that you can use a partner or simply use a solid, sturdy wall.

 

 

 

 

 

 

 

 

Balance ball training

 

Maintaining proper alignment on the ball stimulates the body's natural motor reflexes and encourages the body to react as a whole, integrated unit. In other words, this type of movement compares to how you move about in a normal day and training on the ball challenges the whole body to participate in order to maintain correct posture and balance, and to perform dynamic exercise movement. When using the ball correctly, the body is required to utilize various muscles for stabilization. These muscles may not have been previously challenged using traditional exercise equipment. Because the ball is versatile and dynamic the training outcome is pre-directed toward maximal results.

The brilliance and simplicity of the stability ball is rolled into one word--balance! Because the ball demands balance, you'll work muscles you never knew you had or challenge them in different ways. The challenge of maintaining perfect posture on a round and mobile surface--is exhilarating, fun and incredibly effective in building functional strength and challenging your abdominal and back muscles like never before.

 

 

Hurdle training

 

Hurdle training will increase forward, backward, lateral, horizontal and vertical mobility as well as running, hopping and skipping.

 

   

 

 

 

 

 

Speed ladder training

 

Speed ladder training will increase speed, agility, quickness, tempo, rhythm, fast feet, acceleration, deceleration and change of direction.

 

  

 

Sled training

 

A sled can be used to improve aerobic and anaerobic fitness, for fat burning or to develop muscular endurance, strength, speed and power. Weighted sleds are versatile pieces of exercise equipment that enable users to perform a variety of exercises.Sled-dragging is primarily a lower-body workout, although there are exercises that also use the upper body. Exercises in which you face forward to drag the sled will emphasize your calves, hamstrings and gluts---the posterior chain. Exercises in which you drag the sled backward will emphasize the muscles of the front of the body, especially the quadriceps and hip flexors. You can also drag a sled sideways, which targets your inner and outer thighs and outer hip muscles.

 

 

Sandbag training

 

One piece of training that sometimes gets forgotten about is sandbag training. Sandbags are easy to learn, challenge the whole body, and have more versatility than almost any other form of equipment. Sandbag lifting shares a lot in common with kettlebells in regards to their ability to challenge not only strength, but endurance as well. A good bag will allow for some movements within therefore always forcing the lifter to maneuver and adjust to the awkward weight. This definitely causes the body to use more muscles and expend greater energy as it is hard to get into one consistent groove.

 

     

 

 

 

   

 

Stone lifting training

Here are the top 7 reasons to lift stones

1. Manly Fun

What do you think of when you see a giant freakin’ rock? You think about how massive the sucker is. You wonder how the hell it even got there. You think, man, I want to try to lift that thing. Stone lifting is just plain fun. Picking them up and throwing them around makes you feel good and makes you look forward to the next stone workout.

2. Super Strong Back

Most personal trainers will tell you to keep your back straight when lifting weights. While this is a good idea to a degree, the fact is real life situations don’t always involve setting your back in perfect posture. Breaking a tackle, pushing your car out of the mud, loading the keg into the kegerator, flipping your friend’s Honda, fighting a bear – sometimes, your back is going to be rounded. Atlas stone lifting puts you in the round back position and prepares you for real life force production.

3. Killer Instinct

You have to be somewhat of a psycho in order to lift stones. Your mind has to be just mixed up enough to put yourself through the tasty torture of stone lifting.

There is pain involved as the stone scrapes off your forearm skin. But the pain also brings power, and when you start improving and begin lifting heavier and heavier stones, it’s the biggest rush you can have. Nothing matches the feeling of lifting a new PR stone – bungee jumping, asking out a chick, robbing a bank – nothing else comes close.

4. Monster Core Strength

You might not get a rock hard six pack from lifting stones, but you can bet the rest of your core that actually matters is going to be solid. There won’t be any worries about strength in your lower back, lats, hammies, and glutes after a few months of stone training.

5. Big Meaty Arms and Shoulders

Stone lifting involves a great deal of pulling and stabilizing throughout the full range of the lift. This time under tension pumps your arms up and inflates the shoulders. Your shoulders will be so wide after stone lifting that you’ll be blocking out the sun and they’ll be showing drive-in movies off your back.

6. Get the Reputation of a Bad Ass

There’s no need to grow a stove pipe mullet to show you are an intimidating S.O.B. Lifting stones for fun will set you apart from everybody else! The whole neighborhood is going to refer to you as that crazy guy that lifts stones. If people can’t find your house, just tell them to ask one of the neighbors who the strongman is. At least that’s what I do. Prepare to be the talk of the town.

7. Athleticism

The force needed to shoulder stones and load them onto platforms simulates the very important athletic movement pattern of triple extension – the near simultaneous straightening of the ankles, knees, and hips, which is responsible for many powerful movements in sports. Triple extension is responsible for movements like sprinting, leaping, bounding and other sports power movements. Start lifting stones and you’ll be playing above the rim, leaping over linemen and speeding around the base path. 

 

  

 

   

 

Bodyweight training

 

Bodyweight training is a form of strength training that uses one's own body weight, rather than free weights or barbells, to build muscle. Chin-ups, sit-ups, squats, and crunches are familiar exercises in bodyweight training.

 

 

 

 

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