Strength & Conditioning - Kevin Kearns, Workout 11: Partner Up
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:
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.