To learn more about Kevin, read our feature interview:

Featured Coach: Kevin Kearns, Part 1 – Blowing Up With the UFC

Featured Coach: Kevin Kearns, Part 2 – Everybody Has a Good Fight

Workout 15: Explosive Power Drills

We like explosive power drills. Box jumps, plyo push-ups, and the like are awesome for training explosive power. The challenge is that long-term use of these great exercises can really beat up your knees and other joints. Let’s face facts, none of us is getting any younger.

I was exposed to mini-trampoline work through a friend of mine in New England named Joanne. Now Joanne is no aerobics bunny chick, she has been around the block for a long time and has worked with some of the top companies and athletes around. Joanne informed me that beyond the plyometric benefits of working with the mini-trampoline, there is a high level of recovery. For removing lactic acid and other waste products from the body after exercise it’s an excellent resource. It also aids the lymphatic system – the system primarily responsible for being the biggest filter for the body.

Here’s the program to kick your butt, now that you have one. The rotation is 30 seconds first time through, 40 seconds on the second round and 50 on the 3^rd

1. Box jumps – jump straight up and control your landing

2. Split hands pushups- as you explode up, switch your hands in mid air

3. Single leg hops, alternating legs

4. Ground and pound with the small med ball

5. Glute bounces – a core killer

6. Rotational jumps – great for Thai kicks

7. Burpees – use a bosu to add another challenge to balance

8. Sityodtong float knees

9. Medicine ball smashes

10. Bounce bounce burn ( this is a killer on the legs – add that extra hot sauce)

The post Strength & Conditioning – Kevin Kearns, Workout 15: Explosive Power appeared first on Breaking Muscle.

To learn more about Kevin, read our feature interview:

Featured Coach: Kevin Kearns, Part 1 – Blowing Up With the UFC

Featured Coach: Kevin Kearns, Part 2 – Everybody Has a Good Fight

Workout 14: Bosu Beatdown

I know you have all seen this device in the gym over the past ten years and may have waved it off as the “aerobics toy.” On the contrary the Bosu is an effective tool for full body conditioning at high intensity, as well as a great core workout at the same time. We use it a lot in our Burn With Kearns MMA Fighter Fit class.

Here’s the thing – you can actually hit it with MMA strikes and it does not hit back. Now, how’s that for a different twist on an aerobics toy? So let’s try this workout, shall we, naysayers of Bosu?

Do each exercise for 30 seconds to 1 minute in 8 exercise intervals for 3 rounds:

1. Sprawls

2. Sityodtong knees

3. Knee in the belly with 2 punches

4. Knee drop punch down

5. BJJ sit out

6. Curve knees

7. Explosive power jumps

8. Lateral jumps

So when you are puking in the corner let me know how you feel.

The post Strength & Conditioning – Kevin Kearns, Workout 14: Bosu Beatdown appeared first on Breaking Muscle.

To learn more about Kevin, read our feature interview:

Featured Coach: Kevin Kearns, Part 1 – Blowing Up With the UFC

Featured Coach: Kevin Kearns, Part 2 – Everybody Has a Good Fight

Workout 13: The Jug Juggernaut

Over the past ten years I have witnessed I huge rise in kettlebell training. When we were first exposed to this implement at my club, my team and I instantly liked the tool. I use the term tool because we believe the equipment is just an extension of the trainer, similar to a carpenter. The kettlebell is no doubt one of the best training implements in our Burn With Kearns tool box for explosive power, core strength, MMA conditioning and more.

In the beginning many of the kettlebell moves were adopted from yoga and martial arts moves to build more strength with this awesome tool. So of course, we bought our own set, which frankly was a little pricey at the time. Then one day I was putting a 5-gallon water jug in the water cooler and it idea hit me, “It has a handle and it’s unstable. Why not try this as a kettlebell?”

So we began to experiment with using the 5-gallon jug for a kettlebell. This is how the Burn with Kearns Jug Juggernaut was born. This is a fast-paced, kick butt workout that will have you wiped up in a matter of minutes. The other benefit is the real world nature of the exercise because of its instability. I have had many of our fighters try this and instantly love it. The real kicker is it won’t cost you an arm or leg to purchase a water jug.

1. Swings

Description: Grasp the handle tightly and bend your legs. Place the jug between your legs. As you explode up in a swinging motion, push off the ground. Raise the jug until it’s shoulder height and then return it to its original position. 10 reps for 3 sets is a real fun time.

Pro Tip: Push your heel into the ground as you explode up.

2. Squat to press

Description: Grasp the jug between both hands and squat down to the ground until the jug touches. Now as you stand up, bring the jug up to your chest level as you raise it over your head. 10 reps 3 sets is a party.

Pro Tip : Use your legs and back as a unit.

3. One Arm Snatch

Description: Grasp the handle of the jug in one hand with your head up and your hips down. In one smooth motion explode up and straighten your arm up over your head as you throw the weight up. Return to original position. 5 to 10 reps on each side for 3 sets is great.

Pro tip: Be very mindful of your grip on the jug.

4. Squat toss

Description: Grasp the jug in both hands and squat down. As you explode up, toss the jug in the air and catch it as you squat down. Repeat for 10 reps 3 sets.

Pro tip: Keep the jug close to your body and make sure there are no breakable people around.

The post Strength & Conditioning – Kevin Kearns, Workout 13: The Jug Juggernaut appeared first on Breaking Muscle.

To learn more about Kevin, read our feature interview:

Featured Coach: Kevin Kearns, Part 1 – Blowing Up With the UFC

Featured Coach: Kevin Kearns, Part 2 – Everybody Has a Good Fight

Workout 12: You Renegade

There is an awful lot of fitness equipment and different programming out there. We have seen things come and go. Everyone once and while a piece equipment comes along and catches my attention. When I met my friend Jorge Bonnet from PurMotion last year , I knew I stumbled on some great products for MMA.

In this workout I want to showcase his Renegade. This simple tool is an awesome weapon for MMA conditioning or any other sport. The design itself does not look much or look intimidating until you start doing one of our favorite core killers, the renegade rotator. This exercise will get your heart rate up while working those muscles for throwing or grappling MMA-style.

1. Renegade rotator

Description: This is great for the core, as well as for rotational mechanics in the entire body.

1. Stand with your feet shoulder with apart.
2. Grasp the bar with an over and under grip
3. With an explosive rotation, turn your feet as you throw the bar to the other side of your body.

Pro Tip: Make sure you rotate one foot and hip as you plant your opposite foot.

2. Renegade triple extension

Description: Just like it sounds. It’s explosive extension from the bottom of the kinetic chain to the top. (from your ankle to your shoulder). From throwing muscles to punching mechanics, this movement is key.

1. Stand in a split stance.
2. Grasp the bar with one hand.
3. Explode up in a snatch motion to throw the bar up.

Pro Tip: Make sure the back knee is bent and you explode from the bottom.

The post Strength & Conditioning – Kevin Kearns, Workout 12: You Renegade appeared first on Breaking Muscle.

To learn more about Kevin, read our feature interview:

Featured Coach: Kevin Kearns, Part 1 – Blowing Up With the UFC

Featured Coach: Kevin Kearns, Part 2 – Everybody Has a Good Fight

Workout 11: Partner Up

There is generally nothing better than getting a good workout in. It is even better if you have a buddy you can train with, or a group. It keeps you motivated and is just plain fun. Plus if you make a plan to train with a friend, it’s a matter of honor that you show up. This makes you more committed to your exercise program.

Here comes some MMA conditioning to take partner drills up a notch. The variety of drills that can be mimicked with your training partner are only limited by your imagination. The best part about it is you don’t need expensive equipment to get a great workout in and it can be done virtually anywhere. That’s two wins in the win column. The third win is this workout is a huge caloric burn and has been used by many of our MMA athletes to drop weight, as well.

For these drills we are going to use a simple resistance band.

1. Band war

The object of this drill is to get your partner to put his/her other leg down first. The one who touches the floor the most loses. Your partner and you will stand on one leg and hold the band in the opposite hand. Then with a rowing motion at all different angles the war begins.

Pro Tip: Start with 30 seconds on each side and work on keeping your foot flat.

2. Crazy pulls

The object is to work the core as you work the upper body in pulling fashion.

A. Have you and your training partner get in a push position. Grab the band with one hand and post with the other hand. In a pulling motion, driving with the elbow, pull the band together .

Pro Tip: Work together as team to create greater resistance. 30 seconds on each side is good.

3. See saws

We all loved them when we were kids. The object is to work the core in an explosive fashion. Have both you and your partner stand in a shoulder width position. Have one person squat down and pull the band down as the other person pulls the band up.

Pro Tip – Don’t arch your back. 30 seconds on this is a real fryer.

4. Thai knees

This is a good one-for-one drill (one person does the drill while other rests). This works explosive mechanics in the hips in legs. Have your partner wrap the band around his waist. Hold the band back to give some tension to the movement. Have your partner drive forward as he knees. Work it for 30 seconds and then switch.

Pro Tip: Make sure to use proper mechanics in the knee strikes.

5. Bull in the china shop

Grab a medicine ball and go into a plank position from your partner who is also in a plank position. Now with a ball that rolls, push the ball back and forth between you. If you make this into a game that whoever pushes the ball past the person gains a point it ups the fun factor.

Pro Tip: Try 3 sets 30 seconds on each arm.

Try these band exercises on for size. They work great in a group setting for MMA conditioning as well.

The post Strength & Conditioning – Kevin Kearns, Workout 11: Partner Up appeared first on Breaking Muscle.

To learn more about Kevin, read our feature interview:

Featured Coach: Kevin Kearns, Part 1 – Blowing Up With the UFC

Featured Coach: Kevin Kearns, Part 2 – Everybody Has a Good Fight

Workout 10: “Suspension Superman”

Suspension training is on the scene full force in the fitness world. Chuck Liddell even used it for MMA conditioning on the first season of the TV show The Ultimate Fighter.

Since the days of circus acrobats this type of training has been around and people have become really fit with it. Basically, you suspend yourself with some form of cables or other strap device. Thus, you are using a certain amount of your bodyweight in a free-flowing, suspended environment. In the almost any position this is killer on your core, not to mention some other muscles you didn’t know you had.

As with any new piece of equipment innovative ways to approach this training evolve. The product we have been using at my gym with our fighters is the PurMotion AirFit. Here are some of our favorite exercises:

1. Inverted sit up

This one is real cranker on your gut. Put your arms in the AirFit in a plank position, then roll your upper body towards your knees.

Volume: 3 sets of 20 will having you say hello to your core.

Pro tip: Make sure your feet don’t slide on the surface.

2. Ground and pound

This is the closest motion I have found to not actually pounding someone. Put your arms in the AirFit up to your forearm. Then in an alternating motion begin striking the ground lightly.

Volume: 1 minute on this one for 3 sets will make you realize what a burn feels like in your shoulders.

Pro tip: Take care not to over-rotate your arms.

3. The grind

…is what I call this one, because it grinds your grip! Grasp the fabric in your hands. Lean back to a 45-degree angle or greater, then slowly pull from one side to the other. This is a real fryer on your grip and your BJJ buddies won’t like you for it.

Volume: 20 reps 3 sets is enough on this one.

Pro tip: Dig your heels into the floor on this one.

4. Push up

This looks easy, but it is not that simple. Since you have the pulley there is a lot more core involved .

Volume: 3 sets 20 reps

5. One-legged squats

If you ever wanted to be able to perform a one-legged squats well this is your chance. Simply back up until your arms are extended and then raise one leg and squat down.

Volume: 20 reps and 3 sets

The post Strength & Conditioning – Kevin Kearns, Workout 10: Suspension Superman appeared first on Breaking Muscle.

To learn more about Kevin, read our feature interview:

Featured Coach: Kevin Kearns, Part 1 – Blowing Up With the UFC

Featured Coach: Kevin Kearns, Part 2 – Everybody Has a Good Fight

Workout 9: “The No Time Workout”

One thing I teach in our Burn With Kearns MMA Conditioning certifications is the time factor. The most common complaint everyone will make is, “I don’t have time to exercise.” In this world that is always moving faster, people need a better workout in a shorter time. The good part about that is, it is perfectly logical and beneficial to want a fast-paced workout.

For all those people who say they have no time to exercise, here is our no excuses workout. The idea is to do this in a circuit and take little or no rest between exercises. The whole circuit will take fit people 3-5 minutes.

Another approach we recommend is to perform this in rounds. As always, we will stress a balanced workout encompassing all three planes of motion (forward, lateral and rotational).

Here ‘s the workout. All you will need is a simple resistance band.

1. Squats with body weight: 20 reps

2. Rotational pushups: 20 reps

3. Abs bicycles: 30 reps

4. Spider push ups: 10 reps

5. Band rows: 20 reps

6. Upper cuts: 20 reps

7. One legged reaches: 20 reps

8. Jumping jacks: 30 reps

9. Isometric plank: 30 second hold

This is a kick-ass blast that can be done in minimal time with minimal equipment

The post Strength & Conditioning – Kevin Kearns, Workout 9: The No Time Workout appeared first on Breaking Muscle.

To learn more about Kevin, read our feature interview:

Featured Coach: Kevin Kearns, Part 1 – Blowing Up With the UFC

Featured Coach: Kevin Kearns, Part 2 – Everybody Has a Good Fight

Workout 8: “Core Killer”

You have heard this term beaten to death in our industry. This works your core or that works your core. Let’s break it down to K.I.S.S. – keep it simple and seamless. To find your core, take a crayon and draw a line from your left shoulder to your opposite hip. Repeat on the other side. All the muscles in that “performance X,” as I call it, are anterior and posterior muscles that comprise your core. That means your abs, low back, hips, and glutes are all involved.

Many people believe the way to obtain washboard abs is by doing thousands of sit-ups or crunches. Wrong. Sit-ups and crunches will make the muscles on top strong, but not the internal framework. The core includes the surface abs, the internal abs (transverse abdominal, internal oblique, external oblique) glutes, muscles related to the hips, and low back muscles. That is what we consider the core.

In this workout we will show the same movements that my UFC fighter clients use to strengthen those essential muscles. Want more power in your strikes? Then start at the core. Not only will this enable you to punch, kick, elbow, and knee with more authority, it will also enable you to absorb more punishment to the mid-section.

This is a simple workout that can fit into anyone’s regimen. It takes little time and can be done with a medicine ball or band. The best part is that anyone can do it and you work your whole body including fight mechanics.

“Core Killer”

1. Russian twists: 20 reps 3 sets

2. Wood chops: 20 reps 3 sets

3. Diagonal chops: 20 reps 3 sets

4. Figure 8s: 20 reps 3 sets

5. Big circles: 20 reps 3 sets

The post Strength & Conditioning – Kevin Kearns, Workout 8: Core Killer appeared first on Breaking Muscle.

To learn more about Kevin, read our feature interview:

Featured Coach: Kevin Kearns, Part 1 – Blowing Up With the UFC

Kevin Kearns knows what it means to train like a fighter – he has trained UFC fighters like Kenny Florian, Stephan Bonnar, and Marcus Davis for a living for many years. Now you can get a chance at these hardcore workouts, that also happen to be a lot of fun.

To learn more about Kevin, read our feature interview:

Featured Coach: Kevin Kearns, Part 1 – Blowing Up With the UFC

Featured Coach: Kevin Kearns, Part 2 – Everybody Has a Good Fight

Workout 7: “Sick Circuit Training”

The best part about this type of conditioning workout is you will not need a bunch a fancy equipment to get the job done. This whole workout can be done with a pair of dumbbells, medicine ball, agility ladder, and resistance bands.

The other great part about this is whether you are 8 or 88 you can set up a circuit for anyone and do it anywhere. It does not matter if you are inside or outside, it all works fine.

The big key here is the fast pace. Whether you are a weekend warrior or highly conditioned athlete this will help you improve power, cardio, and fat loss. The calorie burn is also off the charts. We have had seasoned fighters burn 475 calories in 17 minutes. Try that on a treadmill.

Here you go. We are going to go for time and rounds:

• Circuit 1
• Round 1: 30 seconds each
• Round 2: 45 seconds each
• Round 3: 1 minute each

1. Agility ladder hopscotch drill – Start with two feet outside the ladder. As you jump forward bring your feet inside the next ladder box in front of you. This is a great drill for explosive power for kicks and knees.
2. Ground and pound with sledge hammers – Take 2 light sledgehammers. Stand in a stance as you would over and opponent and alternate the arms as you throw punches to the ground. Your entire core is at work here.
3. Band rows – Grab a resistance band and stand in a fight stance. Bring your elbows back to your sides as you pull the band back. Keep your chest up right as you pull the band back.
4. Sprawls with a Bosu – Grab a Bosu and stand in a fight stance. Then drop down into a sprawl with the Bosu in your hands. This is a real killer your upper body and wind and is a good way to rehearse that motion for combat.
5. Bosu power jumps – Place on Bosu on the floor in front of you. Stand on the floor near the edge of the Bosu. With one quick jump land on the Bosu and then step down right away. Your legs will be talking to you in no time.
6. Upper cuts with dumbbells – Grab a pair of dumbbells and stand in a fight stance. Keep your hands up and rotate your feet as you punch up with an upper cut motion. Your abs will love you for it.
7. Bodyblade Turkish get ups – Grab a blade and lie on the floor. Get the blade moving as you try to get off the floor with just the use of one arm while keeping the blade moving.
8. Medicine ball slams – Grab a medicine ball and kneel down on the floor. Pick the ball up and slam on the floor, catch and repeat. This is a good way to decrease stress in your life.

The post Strength & Conditioning – Kevin Kearns, Workout 7: Sick Circuit Training appeared first on Breaking Muscle.

To learn more about Kevin, read our feature interview:

Featured Coach: Kevin Kearns, Part 1 – Blowing Up With the UFC

Featured Coach: Kevin Kearns, Part 2 – Everybody Has a Good Fight

Workout 6: “Two Minutes of Hell”

There is no question that hammer strikes are a very effective tool in the Octagon. We have seen many a fighter use these strikes effectively. Whenever I see a fight move done in the ring or in training, I always think to myself how we can mimic or absorb that into our fight training. I also like to consider how to challenge the athlete’s conditioning, as well.

Now this drill does not completely relate to hammer strikes, but the forearm and hand strength acquired during this drill is a killer. Even with 4lb. sledgehammers the best of athletes will be challenged by this intense muscle endurance activity. I learned this drill from one of the fathers of functional training, Gary Grey.

The idea behind this drill-matrix is to work the entire body through all three ranges of motion (forward, lateral, and rotational). It also incorporates what a colleague of mine calls the four pillars of human strength: push-pull, level change, rotation, and locomotion. These pillars are obvious in MMA and every other sport, as well as in life. Hidden in this routine are also several other fun and intense pieces:

• The workout is timed so there’s a measurable way to see increases in endurance
• It raises the bar on your metabolic pathways (meaning it increases your gas tank)
• It’s a time saver
• It can be done almost anywhere for any sport
• It has muscle specificity for MMA
• It will kick your ass in less than 2 minutes
• Solo or groups work great with this workout
• Drop sets (lowering the weight immediately after a set by 30% or more and doing another set) are a great way to prepare for combat.

The hammer matrix is also flexible in the sense it can be used almost anywhere in a programming model. Personally, I like to use it during our “gas in the tank” protocols. We believe it ups the ante, especially at the end of a session when you ask a fighter to perform this drill. It‘s a way of asking them to dig deep, as if in the later minutes of a final round.

As you can tell this is one of the circuits I really enjoy using for MMA that I learned years ago. To make it even more special we decided to add in one of my favorite tools, small sledgehammers. This circuit is a real killer. It will test your will big time. The time to beat is under 2 minutes. The kicker is you have to do 72 reps in all ranges of motion.

The idea behind this is to work all 3 ranges of motion (forward , lateral, and rotational) from low to high and high to low.

Complete this all in 2 minutes or less.

Set 1: 6 Forward punches with hammers

Set 2: 6 Downward punches with hammers

Set 3: 6 Rotational punches with hammers

Set 4: 6 Low pummels

Set 5: 6 Mid-range pummels

Set 6: 6 Upper cuts

Set 7:  Forward reaching shoot with hammers

Set 8:  Lateral reaching shoot with hammers

Set 9: Rotational reaching shoot with hammers

Set 10: Forward reaching shoot with hammers and end with 2 punches

Set 11: Lateral reaching shoot with hammers and end with 2 punches

Set 12: Rotational reaching shoot with hammers and end with 2 punches

Finished

Try 1 to 2 sets on Monday

Try 3 sets on Wednesday with a 1 minute break between each

Try 3 sets on Friday with no rest.

The post Strength & Conditioning – Kevin Kearns, Workout 6: Two Minutes of Hell appeared first on Breaking Muscle.

To learn more about Kevin, read our feature interview:

Featured Coach: Kevin Kearns, Part 1 – Blowing Up With the UFC

Featured Coach: Kevin Kearns, Part 2 – Everybody Has a Good Fight

Workout 5: “Bodyblade – MMA-Style”

The Bodyblade is no Shake Weight, my friend – no gag gift. This is a serious piece of fitness equipment that we use for all sports. We will use it from rehab for a shoulder to cage combat specific exercises. Don’t let this bow-type apparatus fool you at all. It can challenge the best of us.

You may ask, “Coach, why does it work?” Simply put it works your smaller muscles from the inside out while awakening your central nervous system (CNS) for a higher demand. The more you activate your CNS, the more muscle memory and coordination comes into play. Guess what? That translates into more force you can put into your strikes.

When you add another piece of equipment such as a stability ball, Bosu, or agility ladder it kicks into high gear. We actually developed a whole MMA workout just with the Bodyblade lasting 30 minutes. In this article we will share some of those exercises, which will help bring your game up a notch.

1. Bodyblade Sit Out

One of the toughest elements to rehearse without a partner is getting back up your feet when someone is on top of you, constantly changing the angle of attack. Place the blade in one hand as you lie all the way on the floor. Keep the blade moving as you get back to your feet.

Key point: Keep the moving through the whole motion.

Volume: Try this for 1 minute switching arms every rep.

2. Knee in the belly

A great move when you are in the top position. We like the to use a stability ball to increase the neural demand and sport specificity. Place one knee on a stability ball and grab the blade in the other hand. Now with the same motion hold the ball in position, get the blade moving, and start throwing the blade hand towards the ground.

Key point: Have the balance equal on both feet.

3. Post and punch

Being able to balance on one hand and throw punches, or what they call “post and punch,” is an important component in MMA. Start in a push up position and grab the blade in one hand. Get the blade moving and rotate it through a full range of motion.

Key point:  Reach the blade all the way under you for an added challenge.

Volume: Repeat these drills for 1 minute each for 4 to 5 rounds.

As you can see, the Bodyblade is an awesome tool for MMA or any other sport. As most people who know my company and me understand, we don’t endorse any product unless we use it and believe in it.

The post Strength & Conditioning – Kevin Kearns, Workout 5: Bodyblade MMA Style appeared first on Breaking Muscle.

To learn more about Kevin, read our feature interview:

Featured Coach: Kevin Kearns, Part 1 – Blowing Up With the UFC

Featured Coach: Kevin Kearns, Part 2 – Everybody Has a Good Fight

Workout 4: “Leg Fryer”

There is no question in my mind that the first thing to go on a fighter or any other athlete is their legs. When the legs go it all falls apart. Their balance will fade. The cardio output will drop. Then mental fatigue sets in.

To break through that mental barrier, there are certain ways to prepare the legs for the tough rounds ahead. This circuit is known as a bias circuit, which I learned from one of the great coaches, Vern Gambetta. He called it “Super Legs.” We changed it around to be a BOSU leg fryer with an MMA twist on it. We really enjoy using the BOSU because it adds a balance factor to the mix. Instability training is of large benefit for MMA athletes.

The drills are easy and effective for MMA and the cost is reasonable. As your legs become fatigued, you will notice your balance will have to be that much more accurate. This is a simple series that has a lot of hidden benefits to it.

1. Alternating step-ups on the BOSU: Start with pushing off one foot as you launch yourself upward. 30 seconds on.

Pro tip: Put everything into the BOSU not the ground.

2. Front to back jumps: Jump and stick the landing on the BOSU forward and then jump backward. 30 seconds on.

Pro tip: Make sure to jump high enough on the back jump.

3. Star drill: This is a 4-way drill where you jump forward, back, and side to side. This can be a real killer. 1 minute.

Pro tip: Control your landing as you hit the BOSU every time.

4. Explosive pop ups: A simple drill that is basically a power jump and land on the BOSU. 1 minute.

Pro tip: Control the landing off the BOSU.

Try this workout for rounds, especially after sparring.

The post Strength & Conditioning – Kevin Kearns, Workout 4: Leg Fryer appeared first on Breaking Muscle.