Stability Ball Tight Rotations

I posted a video a few days ago about Power Rope Tight Rotations for developing incredible abs. This stability ball exercise is another example of “Tight Rotations.”

Both of these exercises have their place in any well designed program, however, the Stability Ball Tight Rotation is a bit more re-active and not so cyclical.

It keeps you guessing and I like that!

I personally like to use these as a finisher at the end of a circuit.

Tight Rotations for Core Conditioning

If you want an ab exercise that truely addresses the true design and function of your entire “core” region that you have to try Nick Tumminello’s “Tight Rotations” Series. Nick highlights several levels of his tight rotations on his blog at Nick Tumminello. 

We do something similar in our training with power ropes. Any training tool is great but the key to successful training is progession and regression of exercise variables. Our posture is a little lower than Nick teaches but having having an upright posture is just so damn hard with the power rope tight rotations.

Try it out and you’ll quickly become a believer.

Deadlifts for Combat Sports Conditioning

Barbells are a very common tool within Combat Sports Conditioning circles.

However, there are many ways to use barbells when conditioning for combat sports that are often times are out-of-the-box variations that have direct carry-over into combat sports athletic development.

This combat conditioning exercise is known as the Angled Deadlift and Press and came to me via my good friend Nick Tumminello of PerformanceU.net.

Lamont Lister’s MMA Conditioning

Lamont Lister, professional mixed martial artist from Phildelphia preparing for an upcoming fight in August.

24kg Kettlebell Snatches
Contra-Lateral Push-ups
Flying Arm-bars
G & P Slam Ball
Band Suplexes

Anthony "The Animal" Gatt

We’ve only been working with Anthony for a couple months but his work ethic and the love of his combat sports is inspirational.

Anthony had a fight only 11 days ago in Oaks, PA. This week he got a call about a fight in Butler , PA. Before we knew it Anthony was on his way to Butler… ready for war.

It was a tough fight with the local fighter winning a 4-round decision. Anthony was knocked down early in round one but quickly recovered and outpaced the local fighter for the next 3 rounds. The number of power-punches Anthony threw was astounding. Even the announcers were amazed.

I might be biased, but I gave Anthony that fight. Great fight Anthony, it’s honor to work with you.

Pamela MacElree’s Grapplers Quest Conditioning

Here’s a clip of Greg and Pamela getting ready for Pamela’s Grapplers Quest Competition this Sunday.

1 minute at each drill:

Flying Arm-Bar on 2.5 inch rings
Anchored Kettlebell Cleans
Sandbag Shouldering
Sit-Throughs

Pam is using an 80lb sandbag and 2 x 16kg kettlebells

Greg is using a 100lb sandbag and 2 x 24kg kettlebells.

Here’s another clip of Jason and Pamela, we changed it up a bit.

1 minute at each drill:

Flying Arm-Bar on 2.5 inch rings
Anchored Kettlebell Cleans
Sandbag Shouldering
Sit-Throughs
Sandbag Turkish Get-ups

Pam is using an 80lb sandbag and 2 x 16kg kettlebells

Jason is using a 100lb sandbag and 2 x 24kg kettlebells.