Saturday, February 25, 2017

MMA Workout Ground and Pound How to Punch Harder Faster

Maximus MMA Ground and Pound Workout: Son of the Beast Battleropes




Stroops MMA makes some killer workout gear! This piece of strength equipment is called the Son of the Beast Battlerope. It comes as a pair of 10 ft. ropes in variable resistances of


  • 47 lb
  • 77 lb
  • 105 lb
  • 150 lbs all per handle. 
In this video I am using the 77lb version. Thats PER handle so total resistance would be at 154 using one in each hand. The opening scene I have them doubled up and anchored to the bottom of my door. In the chest fly I have 308 lbs . Now the resistance gets harder the further the ropes are stretched and reaching a peak resistance towards the end of the stretch. The 10 ft ropes can be stretched safely to 30 feet . I can't do a full rep as you notice, however I am supporting the resistance and getting a partial rep which you can tell that it is a difficult move.

    Muscles worked in this movement are the chest, upper chest, front deltoid (shoulder), triceps, stabilizers and the entire core is being engaged, along with some leg strength for the push forward. I would lean forward and push out at the same time . The total amount of reps for this set was 5. That's the max that I could do! So it was definitely an extremely effective movement.

    This movement is paramount in developing punching power. Moving forward with a punch involves all of these muscles.

    The 2nd scene on the rock I am using 1 arm for a resisted punch movement, which was difficult as well because I had to keep my balance on top of that rock but also required stabilization as I rotated my trunk. These 2 movements together will improve your straight punches, hook punches, uppercuts, jabs, elbows, or any strike to the front. The rope will max out at 77lbs towards the end of its stretch, however on the rock I didnt have it stretched out very far so the resistance was less, which is great because you can vary it depending on how far you are stretching it. Its like getting a whole set of dumbbells in one piece of equipment. The other cool thing about the rope is that the actual resistance changes from light to heavy throughout the movement, as the difficulty increases it will engage more of the fast twitch muscle fibers used for explosive movements i.e Punching. Making it ideal for MMA training, shadow boxing and especially for the Ground and Pound!


  The 3rd scene is a 2 arm resisted punching drill. Here do have on the Stroops MMA punch cuff which fastens around the wrist and makes the drill a lot more comfortable. The built in handles do work however it does squeeze the hand after a many sets.

  Next is some resisted shadow boxing! How fun is this? Very! Talk about your Sports Specific training this is it!

  Develop Ground and Pound sports specific punching power with the next drill!
Increase strength and power for

  • All forward punches Jab, Hook punch, Uppercut, Elbow
  • All Backward Elbows, Backfists
  • Pushing Pulling Grappling holds
  • All Chokes

The Stroops MMA Son of the Beast battle ropes can also be attached to your feet to use for front kicks and Muay Thai knee strikes. See a list of more uses go to this page where I did a full review on them.
    As you can see from the video these ropes can be used indoors anchored to the top or bottom of a door, the opposite door handle, or any fixed object. I also use them anchored to my water filled base punching bag in my garage. Outdoors the possibilities are really limitless. I use them anchored to my basketball pole, fence or a nearby tree. Extremely versatile they can be taken to a park, hotel room, on the go, or anywhere you need to get in a workout. 

Get a pair today. Stroops MMA Son of the Beast Battleropes

Thursday, February 16, 2017

Top 10 Bodyweight Exercises For Fighters

There are benefits to all body weight exercises for fighters, yet some are more beneficial to others when it comes to developing the strength and conditioning attributes needed to be an all around great combat athlete.
No matter if you are a hobbyist, beginner, amateur or seasoned professional.
I would like to share with you my top 10-bodyweight exercises that all athletes should implement into your overall training.
If you struggle with any of these exercises, then you are limiting your conditioning and what you can do in your sport.
GET IT DONE!
Top 10 Bodyweight Exercises for Fighters
1. Pull Ups/Chin Ups (variations)
The pull up is the king of all bodyweight exercises and great for developing upper body strength. You hit several muscle groups including the shoulders, back, arms, delts and even abdominal muscles.  You can use different grips to engage different stabilizing muscle and grip strength. These are Marine quality pull ups here no swinging (Kipping) just straight up and straight down. They are harder however we are not doing these for high numbers but to develop maximum strength. Try putting some kind of weight attached to your waist for an even more challenging weighted pull up. You can get a special type of belt that holds weight plates for use in the gym or at home. This is the # 1 best bodyweight exercise and the least utilized.

Combat Fighter Benefit: For the combat athlete you can control your opponent on the ground, in the clinch or on the cag
2. Hanging Leg Raises (variations)
This Abs and Core exercise is one of the best for full abdominal strength, while working your upper body.

Combat Fighter Benefit:  Developing abs strength is essential for both body amour and as a power source for attacks.  Bruce Lee called the core “The centre of gravity and the source of real power”
3. Push Ups and Handstand Push Up (variations)
This strength and muscle mass exercise is another staple bodyweight exercise that forces you to engage your entire body. With different push up variations you can develop power from plyo push-ups; strength from regular push ups and muscle mass; slow controlled negative push ups for isometric strength and shoulder stability performing handstand push-ups. Of course you can get your gym buddies to stack some weight plates on your back for some extra resistance.

Handstand pushups, especially when you do them through a more complete range of motion, can build serious arm and shoulder strength.

Combat Fighter Benefit: Improved shoulder endurance for punches, kicks, takedowns, muscular endurance for grappling and creating space between you and your opponent
  4. Body weight Squats (variations)
The body weight squat if a valuable exercise to help build lower body strength, power and muscle. The regular movement may not be the greatest for strength and muscle mass, but when you use variations like the pistol squat or jump squats, now you are talking strength, power and conditioning

Combat Fighter Benefit: This movement will help you develop strength needed for takedown and takedown defense along with striking and kicking stability

5. Bulgarian Split Squat (lunge variations)
A lower body unilateral compound move performed with added resistance from dumbbells. Trains the glutes and legs of one leg at a time. This bilateral movement has more potential for strength gains, as you are more balanced and can bring both legs to bear on moving the weight.
The Bulgarian Split Squat can help even out strength differences between the legs. You can only use one leg, while the other helps provide stability or balance. This is also a great exercise to prehab knee injuries

Combat Fighter Benefits: This exercise works you quadriceps, glutes and solueus muscles are important in throwing kicks, striking, takedown and takedown defense.
6. Parallel Dips
This strength exercise works the triceps, chest, upper back and shoulder stability strength. add some chains for added benefits. To hit more of the triceps keep your body upright, to hit more of the chest muscles lean forward as in this picture.

Combat Fighter Benefit: Dips are great for grapplers and BJJ, especially controlling your opponent in the mount or posting during escapes.


7. Animal Flow - Bear Crawls
Animal movements are based on a multi-planar aspect, which is the single move that uses a large range of motion.  These are great for joint mobility and full body strength. These movements are great for upper body strength, core, legs and cardio.

Combat Fighter Benefit: Awesome for grapplers, endurance, mobility, agility and overall strength for all movement in MMA, Martial Arts and Combat Sport
8. Abs Hip Thrusts/Bridge Variations

This is a great hip flexion and extension movement that works your core, hips, glutes and hamstrings.  You can perform this on your back, thrusting your legs to the air, or you can use a bench and perform more of a Glute bridge.

Combat Fighter Benefit: This is a classic movement in MMA, BJJ and wrestling when you are trying to push your opponent off from the mounted position.


9. Sprint Intervals
Sprints are must for MMA and other combat sport athletes. This helps to build both your anaerobic and aerobic systems, which you use in most fights. Because of the varying levels of high intensity followed by low intensity situations you must improve your anaerobic system to last through the fight.  You also need to train your anaerobic system to help with recovery in between rounds.

Combat Fighter Skill: This will improve your overall conditioning for endurance in competition and during training.

10. Burpees/Sprawls
The burpee is the best full body exercise that works on your overall strength, explosiveness and cardio endurance. Sprawls are similar but more functional to combat sports where are again you are working the entire body and will improve your speed too. 
To me these exercises are the best for getting into shape for all combat athletes. Theses exercises train your body to move as one using over 600 muscles in one movement.

Combat Fighter Benefit: Both exercises are beneficial to the fighter when sprawling to defend a takedown and also improving your explosiveness for overall performance in competition.
To check


Train Hard, Train Smart

Get Stronger Faster
Maximus

Top 20 Knockouts in UFC

Wednesday, February 15, 2017

Stroops MMA Double Gun How to Punch and Kick Harder

Stroops MMA The Double Gun Punching and Kicking Strength Training equipment.



Stroops MMA Strength and Conditioning featuring The Double Gun.

Whats the best  way to train for greater punching power? Use resisted punching slastix by Stroops. In this instructional video you will see the easiest and most efficient way to train for increased punching strength. While in the very act of punching with resistance bands attached to your wrists and ankles you can develop your fast twitch muscle fibers for strength and speed using explosive movements.



You cant get this kind of direct training of a specific motion with free weights . Only Stroops Slastix resistance bands can. The Double Gun comes with 4 slastix resistance bands, 2 punch cuffs,  2 ankle cuffs and 1 anchor strap. All you have to do is anchor to any stationary object like a fence, basketball pole, etc. Get crazy with your MMA strength skills get more info here on The Double Gun by Stroops MMA 


Friday, February 10, 2017

Stroops MMA Battlerope Son of The Beast Product Review

Stroops MMA Battlerope Son of the Beast review

Battlerope workouts have been all the rage since they appeared on the MMA scene several years ago on shows like The Ultimate Fighter, UFC Fighter Training bio's and more recently Crossfit training gyms across the nation are including them into regular workouts. 


 A typical battlerope workout consists of a long piece of 1.5 to 2 inch girth rope anywhere from 30 to 50 feet long. attached to any given anchor i.e a tree, basketball hoop pole, fence, weights etc. and vigorously shaken up, down all around cardio type workout. The effectiveness in these type of ropes are the weight of the rope only. The arms and shoulders will get tired, some core work can be done as well and the main benefit is the cardiovascular system.

How are Stroops Battleropes any different?

First lets look at the construction of the Stroops Son of the Beast Battlerope. Instead of just plain rope this design is made up of "Slastix" which is a covered resistance band in varying strengths. 47 lbs, 77 lbs, 105 lbs  and a whopping 150 lbs each handle. So this rope actually fights you back! With the resistance constantly pulling you forward (or backward) your biceps, back, chest, tris, and leg muscles get fried really quick depending on how far back you are from the anchor, the further back you get the stronger the resistance. These Battle ropes come in a pair of 10 ft lengths which can be stretched to 30 ft long.

  Each rope has a loop for gripping and pulling. The bright orange covering is designed not only for flash, but a protector of the rubber resistance band underneath. The covering will also prevent the band from being overstretched as the band is longer than the covering, so if it ever gets maxed out the covering will stop stretching 1st so the band will have more length to be stretched . Top quality materials are used in a state of the art manufacturing facility, made in America. After years of use and abuse I have never seen one break. 

  Extreme Versatility

  1. Unlike a plain old rope , the Stroops Son of the Beast MMA Battlerope has many uses and functions!
  2.  Multiple plane movements: Rotation of the trunk for core. Lateral for stabilization, Front to back for flexion and extension. all of these use the added resistance which plain old ropes do not have. Even dumbbells can only give you 1 plane of movement.
  3. Cardio + Resistance = greater calories burned.  
  4. Can be used indoors anchored to the top or bottom of a door, or other fixed object. Outdoors anchored to a basketball pole, chain link fence, tree or other fixed object.
  5. Extremely challenging FUN!

  For example I recently took these babies out for an extreme test drive outside using a tree for an anchor standing on top of a huge rock (see video below) to see what happened.
         Here are just some of exercises you can do with these battle ropes.
1. Combo Cardio + Strength = more calories burned, more efficient workout, more muscles worked.
2. The Power Slam. (2 hands together up and down)
3. The Alternating Power Slam (alternating right hand up left hand down)
4. Squat + Power Slam.
5. Jump Squats + Power Slam
6. Rows with the resistance. with 2 hands together, narrow grip, works back + biceps
7. Alternating Rows.
8. Wide grip rows
9. Bicep Curls.
10. Ab Core Twists
11. Resisted Jumping Jacks
12. Heavy Jump Rope
13. Combo Burpees + Slams
14. Combo Pushups + Slams
15. Combo Burpee + Pushup + Mountain Climber + Slam
16. Chest Flys
17. Tricep Extension
18. Resisted Jab Punches
19. Resisted Upper cuts.
20. Resisted Hook Punch
21. Resisted Punch Block.
22. Resisted Lunges.
23. Attached to your feet for Resisted Mountain Climbers
24. Resisted Front Kicks/Knees
25. Hook to your waist with a belt resisted Trampoline Jumps
26. Resisted Leap Frog Jumps frontwards and backwards.
27. Inside Arm Circles
28. Outside Arm Cirlcles
29. Lateral Delt Raises
30. Rear Delt Rows
31. Military Press
32. Lat Row
33. Squats.
34. Deadlift
35. Resisted Sprawls
36. Resisted Sprints straight ahead
37. Sprints with the Right Side
38. Sprints with the Left Side
39. Agility dot drills
40. Mix and Match Circuit Training Workouts.
41. Combinations of any above exercises. 
42. Ground and Pound punching drills.
43. Reverse Walking.
44. Single arm rows with both ropes in 1 hand. 150 lbs


  In this video I am using the 77 lb per handle set of Battle Ropes. And they are kicking my butt on this rock! I had to make multiple edits in this video because I had a hard time keeping my balance on top of this rock, the ropes kept pulling me around as they engaged stabilizer and rotational muscles. The resistance gets progressively harder as the rope is stretched out, thus activating the type III combo med + fast twitch muscle fibers giving you more explosiveness and speed for MMA punching and kicking.


  These battle ropes are by FAR the Best I have ever used! They give me an incredible workout, and provide PLENTY of resistance for anyone in martial arts, MMA, Wrestling, BJJ, Boxing, Muay Thai, Bodybuilding, Strength Training or if you just want to look like a fighter, Get some of these!


Limited only by your imagination! As you can see the amount of muscles you can strengthen (Full Body Workout) along with your cardio and even circuit training, adding in body weight combos the Stroops Son of the Beast Battlerope is King of The Jungle! 


Variety is the spice of your fitness life and these ropes definitely keep things interesting and fun!
 Get a pair here.


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