MMA Fight Prep 1

If you know anything about contact sports, you probably agree that having a
strong mid-section is not a terrible thing. Core strength is a must in MMA and coaches and athletes all agree that your core cannot be too strong.

Here are core training exercises for fighters. These specific drills are high-tension drills. Be careful not to perform excessive volume or you’ll be sore for days.

Here are some cues for suitcase isometric holds:

  • Start with a kettlebell or dumbbell in one hand.
  • Stand with your feet together, posture tall, shoulders back and down and ribcage centered over your pelvis.
  • Pull the weight slightly off of your quad about about 1-2 inches. (When doing this, nothing should move!)
  • This exercise is excellent for your grip, forearms, obliques, lats, triceps and opposite QL.

A great starting point for men is a 24k kettlebell and woman a 16k kettlebell. Obviously, if either of these weights are easy or incredibly  tough, adjust accordingly.


Perform 3-5 sets of :15 holds on each side.

Onnit Multi-Mat