Train Like a Champ: Build Explosive Power with These Medicine Ball Exercises for Fighters
Medicine balls, also known as exercise balls or fitness balls, have been used for decades to improve power and strength in athletes, including fighters. The use of medicine balls for fighters can be traced back to ancient Greece, where boxers and wrestlers used them to improve their explosive power and overall athleticism.
One of the key benefits of using medicine balls for fighters is that they allow for a wide range of exercises that target different muscle groups. These exercises can be performed in a variety of ways, including throwing, catching, and lifting. This versatility makes medicine balls an excellent tool for fighters looking to improve their power and explosiveness.
One study, published in the Journal of Strength and Conditioning Research, found that using medicine balls can significantly improve upper body power in athletes. The study consisted of a group of male collegiate baseball players who performed medicine ball throws twice a week for six weeks. The results showed that the group who performed the medicine ball throws had a significant increase in upper body power compared to the control group.
Another study, published in the Journal of Sports Science and Medicine, looked at the effects of medicine ball training on MMA fighters. The study found that fighters who performed medicine ball exercises for eight weeks had significant improvements in their upper body power, as well as their overall combat performance.
It's also noteworthy that medicine ball exercises can be integrated in a fighter's training as a form of plyometrics, which is a type of training that improves explosive power and speed. This is due to the fact that medicine ball exercises involve a rapid stretch-shortening cycle (SSC), which is a key component of plyometric training.
Here are 10 medicine ball exercises to help you develop power and athleticism:
- Overhead Throws: Stand with feet shoulder-width apart, hold the medicine ball above your head with both hands, and throw the ball forward as explosively as possible. Catch the ball and repeat for several reps.
- Chest Passes: Stand with feet shoulder-width apart, hold the medicine ball at chest height with both hands, and push the ball forward as explosively as possible. Catch the ball and repeat for several reps.
- Squat Throws: Stand with feet shoulder-width apart, hold the medicine ball at chest height, squat down, and throw the ball up as explosively as possible. Catch the ball and repeat for several reps.
- Lateral Throws: Stand with feet shoulder-width apart, hold the medicine ball at hip height with both hands, and throw the ball laterally as explosively as possible. Catch the ball and repeat on the other side.
- Rotational Throws: Stand with feet shoulder-width apart, hold the medicine ball at chest height, and twist your torso to throw the ball to the side. Catch the ball and repeat on the other side.
- Slam Ball: Stand with feet shoulder-width apart, hold the medicine ball above your head, and slam the ball onto the ground as hard as possible. Catch the ball and repeat for several reps.
- One-Legged Squat Throws: Stand on one leg, hold the medicine ball at chest height, squat down on the one leg, and throw the ball up as explosively as possible. Catch the ball and repeat on the other leg.
- Chest Throws with Jump: Stand with feet shoulder-width apart, hold the medicine ball at chest height, jump as explosively as possible, and throw the ball forward. Catch the ball and repeat for several reps.
- Russian Twists: Sit on the floor with knees bent and feet flat, hold the medicine ball with both hands, lean back slightly, and rotate your torso to one side while touching the ball to the ground. Rotate to the other side and touch the ball to the ground, then repeat for several reps. To increase difficulty, lift your feet off the ground or use a heavier medicine ball.
- Partner Plyometric Throws: Stand facing a partner, hold the medicine ball at chest height, and throw the ball back and forth as explosively as possible. Vary the height and distance of the throws for added challenge.
Remember to start with lighter medicine balls and gradually increase weight as you become more comfortable with the exercises. Always maintain proper form and alignment, and consult with a fitness professional if you have any concerns or questions about the exercises.
In conclusion, medicine balls are an effective tool for fighters looking to improve their power and explosiveness. The versatility of medicine ball exercises allows for targeting different muscle groups, and the studies have shown significant improvements in upper body power and overall combat performance. It's recommended to include medicine ball exercises in a fighter's training plan and to integrate it as a form of plyometrics for best results.
References:
Journal of Strength and Conditioning Research, Medicine ball throws: an effective training stimulus for upper body power
Journal of Sports Science and Medicine, The effects of medicine ball training on combat performance in mixed martial arts fighters.
