Medicine Ball Training for Combat Sports Conditioning

We use this medicine ball drill to develop powerful punches from the top position. These strikes are common from the mount position but are even more common from the side control, guard and half-guard positions.

We recommend that you use a D-Ball or a similar medicine ball that lacks any bounce or has a very minimal bounce.

Please understand, this movement is done later in the training cycle once you have developed a solid strength foundation through compound multijoint exercises such as rows, pull-ups(all variations) and other pulling actions.

This med ball drill for combat sports conditioning mainly stresses the abdominals and lats. However, your pecs and your triceps are involved as well.

When developing power we’ll use this variation for several sets of low repetitions and often times we’ll perform it after a slower strength drill. When we switch over to our power-endurance phase we’ll work for a set period of time and include it with many other acyclic exercises.

Guard your goods!