KO Power From the Ground Up – 5 Exercises to Build Your Foundation

By Tom Barry | westside-barbell.com

Eddie Wineland’s strength and conditioning training is just as unconventional as his appearance. Applied Strength & Conditioning coach Jason Gus carefully utilizes the training principles taught by Louie Simmons of Westside Barbell to develop Eddie’s absolute strength, explosive strength, and dynamic muscle endurance. The goal of these five exercises is to develop these strength types by targeting the muscles (hips, lower back, and glutes) that give Eddie his knockout power and his never-ending gas tank.

image desc1. Resistance Band Grappling

Sets: 2-3, Duration: 5 Minutes

This exercise can be used as a warm-up or as a main accessory exercise. It is well known that grappling works the whole body. Adding a resistance band around the waist adds an extra 50 to 200 lbs. of resistance that constantly pulls Eddie backward. This exercise forces him to explode forward in order to overcome band resistance. The band relentlessly forces Eddie to push his hips forward. This will develop isometric strength and dynamic endurance in his hip flexors.

*****

image desc2. “Gus Grapples” Medicine Ball Drill

Sets: 1, Duration: 5 Minutes

The goal of this exercise is to train Eddie’s overall muscular endurance as well as his ability to recruit his explosive strength at any stage during a fight. To perform correctly, focus on maximal acceleration as you take three steps forward, while simultaneously throwing the medicine ball. It is vital that constant tension is kept on the bands at the start and finish of every movement.

This exercise mimics the central nervous system demands that occur during grappling exchanges against the cage and helps to train Eddie to keep constant forward pressure with his hips. To avoid adaptation, numerous movements with the medicine ball while varying the band tension or changing the ball weight can be implemented (super-set this exercise with sumo deadlifts and your explosive power will go through the roof).

*****

image desc
3. Belt Squat Walk (Westside Style)

Sets: 2-3, Duration: 5 Minutes

This exercise is a tremendous hip and glute developer that provides a carryover to Eddie’s kick and knee power. While standing in a wide stance on the boxes, Eddie will “belt squat walk” by shuffling his weight from his right leg to his left leg while contracting his glutes for five minutes. To add variety, he will perform 10-15 reps of high knee strikes to a pad, or he will squat to parallel and then return to walking until the five minute duration is up. To change up the exercise, Eddie will add stronger bands, heavier kettlebells, or swing the kettlebell in order to focus more on stabilization.

*****

image desc

4. Sled Drag with Pummeling

Sets: 1, Duration: 5 Minutes

This exercise will build up the entire posterior chain while simultaneously building muscle endurance. Attach a sled to a weightlifting belt around your waist and explosively walk forward with long strides. While walking forward, have your training partner pummel with you for one-minute-on and one-minute-off intervals for the five-minute duration. Remember to always keep walking forward, pulling from the heels.

*****

image desc
5. Sled Drag with Atlas Stone Carry

Sets: 10, Duration: 60-Yard Trips

This exercise develops sheer brute force. The awkward position of carrying the atlas stone with a Gable grip presses against the diaphragm, making it hard to breath. This exercise is an incredible conditioning exercise. It will build muscle endurance in addition to developing strength.
Eddie will use a Gable grip (overlap hand grip) around the atlas stone, while pulling his shoulders back and keeping the core of his body tight. He will power-walk forward with a sled for 60 yards and immediately return to where he started.

Copyright © 2013 FIGHT! Magazine | Contact Us