Take Your Medicine

Get the ball rolling with this tough as nails medicine ball workout.

There are advantages to training with medicine balls that other pieces of equipment don’t offer, including:

• Medicine balls can be used in many different planes of motion.

• Medicine balls allow athletes to train a number of joints at the same time.

• Medicine balls can be moved very quickly, allowing athletes to develop accelerative explosiveness.

This increase in speed and range of motion can be directly applied to MMA techniques, including punching, throwing, and kicking. Add these four exercises to your routine, and you will be sure to see improvements in every aspect of your game.

1. SQUAT AND PRESS

Begin in a low-squat position with the medicine ball held at your chest.

Explode to a standing position as the medicine ball is pressed overhead. Lower the ball to your chest, and return to the starting position.

2. LUNGE AND PRESS

Begin in the lunge position with the medicine ball held at your chest. Explode to a standing position as the medicine ball is pressed overhead. Lower the ball to your chest, and return to the starting position. Switch the lead leg for the second set.

3. SCISSOR JUMPS

Begin in the lunge position with the medicine ball held at your chest. Jump into the air and switch your feet in mid-air. Land softly, lower to the lunge position, and repeat.

4. MOUNTAIN CLIMBERS

Begin in a sprinter’s starting position with your hands on the medicine ball.

Bring one foot up in between your hands while keeping your hips low. Alternate your feet to complete the exercise.

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