MMA Partner Conditioning Drills

This workout was done with a partner but can be done solo. A truck tire is needed, use at least 200 lbs or more. Depending on your fitness level and goals, tires can range up to or over 800 lbs. Make sure to preform a proper warm up, of at least 10 minutes.

1,2,3 Tire Flip and Back Peddle with partner
Preform 3 tire flips in a row and then back peddles to the start. After the last tire flip, your partner will flip the tire back towards the other side while you are back peddling. Once they flip the tire 3 times back to you start over. Preform 10 sets total.
30 Seconds active recovery jog.

Tire Box Jumps and Jumping Jacks
Preform 4 Box Jumps onto the tire. Your partner will do Jumping Jacks until you finish and then switch. Complete 10 sets each.
30 Seconds active recovery jog.

Alternating Danny LaRusso’s and Push Ups
Preform 10 Alternating Danny LaRusso’s and then 5 Push Ups. Straight through without a rest for 10 sets total.
30 Seconds active recovery jog.

*One of my training partners nicknamed this a Danny LaRusso because it reminded him of he karate kid and the name stuck. You start with one foot on the tire and jump and switch your feet on/off the tire as fast as you can.

Tire Jumps In/Outs and then Back Peddle
Jump onto the tire and then inside the tire, then onto the other side and then off the tire. Back Peddle around the tire back to the start. Alternate with your partner and preform 10 times.
30 Seconds active recovery.

Tire Jumps In/Outs and Lateral Jumps to Back Peddle
Jump onto the tire and then inside the tire, jump laterally onto the tire straddling the tire and then back inside. Next, jump onto the other side and then off the tire. Back Peddle around the tire back to the start. Alternate with your partner and preform 10 times.
30 Seconds active recovery.

Plank in for Core
Clock Plank on Tire/ 30 Crunches
Clock Plank on Tire/ A-Z letters (Abs)
Clock Plank on Tire/ Hips Swing Ab exercise 30 reps
Clock Planks: Planking with feet on the tire and hands on the floor. Walk yourself around the tire in a plank clockwise and counter clockwise and then preform the exercise. No rest, complete the 2nd and 3rd sets.
There you go, the guys completed this workout in 30 minutes. Push the pace and don’t stop til you finish!

————–

Bryan Preston
Martial Arts Fitness Center
320 Evesboro-Medford RD
Marlton, NJ 08053
http://www.mafitness.net

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