MMA Body: Explosive Rotational Power

Rotation power rotator

Building a solid midsection doesn’t come with just doing sit-ups, machine work and definitely not a shake-a-weight. The only “muscular confusion” most people have when it comes to doing abdominals is their confusion in the right food to eat, exercises to choose and how to stay consistent with the two.

At Training for Warriors we have our clients go through workouts that have been used by some of the top fighters in the world. By using functional exercises that work the core from every angle, you will build endurance, rotational power and a washboard stomach.

Even if you never plan on stepping foot in the octagon, by doing this workout you will be more successful during your companies annual softball game, keeping up with your kids, preventing back injury, and scoring chicks at the beach.

Target Muscles: Core
Workout Level: Intermediate-Advance
Frequency: Perform this workout up to five times per week
Time Needed: 15-20 Minutes
How To Do It: Incorporate this workout into your routine or at the end of your workout. Perform up to 3 sets, resting when needed.

Exercise Line Ups

AB Board Med Ball Abdominal Twist 3×8 each side
Feet-Up Crunch and Punch 3×10 each side
Med Ball Throw Against Wall 3×10 each side
Twisting Knee Ups 3×5 each side
Cable Woodchop 3×10 each side

Go to page two for individual exercise instructions >>>

AB Board Med Ball Abdominal Twist
Begin in a seated position, holding the med ball extended in front of the chest with the legs locked into the ab board. While keeping the med ball extended from the chest, rotate the head and shoulders to one side. Return to the original position, twist to the other side, and then repeat.

Feet-Up Crunch and Punch
Begin seated with the feet in the air and the hands held at the chin. While keeping the feet up, throw a punch over to the opposite knee. Then alternate punches over the opposite knee until the exercise is completed.

Med Ball Throw Against Wall
Stand perpendicular to a wall or a partner, with your abs engaged, in an athletic stance and arms extended forward. Turn about a foot to the opposite side of wall as you powerfully turn towards the opposite direction releasing the ball by throwing it as hard as possible against the wall or to a partner, this is 1 repetition. As the ball comes back to you, immediately follow that sequence to perform another explosive rep.

Twisting Knee Ups
Begin hanging from the bar with a shoulder-width grip and palms facing out and elbows and knees straight. Bring both knees up to one side by twisting at the waist. Return to the original position, and repeat on the opposite side.

Cable Woodchop
Attach a rope handle to the pulley of a cable station, grab it, and stand a few feet away so that you feel tension on the cable. Turn your body perpendicular to the machine so that the handle is over your left shoulder. Now rotate your torso diagonally downward and to the right as if you were chopping into a tree, until the handle passes your right knee (allow your feet to pivot naturally). Reverse the motion to return to the starting position. That’s one rep.

About the Trainer: John Annillo, C.S.C.S


John Annillo is the Director of Operations of Training for Warriors, which have over 21 locations around the United States, Canada, and Mexico. For more on John follow him on Twitter @StrengthJourney

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