4 Medicine Ball Exercises for Fighters
by Jim Romig
Medicine balls have been used to develop strength, power and athleticism for many decades. They provide a unique resistance and offer a wide variety of exercises. In this video, we will walk through 4 of our favorite partner drils using the medicine ball.
Partner drills allow us to deliver force (throwing) and receive force (catching), which is vital for combat athletes.
4 Partner Drills w/ a Medicine Ball
- Alternating knees
- Alternating sprawl
- Alternating floor cross
- Alternating half roll back
Option #1
Choose one drill, work 20 sec ON, 10 sec OFF, repeat for 5 minutes
Option #2
Rotate through drills, working 30 sec, rest 30sec and work on a different drill during each work period. Repeat for desired time.
These drills are great for developing 'sport specific' strength and conditioning from a variety of different positions. Give these drills a try and keep us posted on your progress.
Jim Romig is the resident combative conditioning expert at Wolf Fitness Systems. As a mixed martial art athlete and grappling coach, Jim has a great understanding of the practical applications of the moves he teaches. As a result, he has developed the Med Ball Athletic Conditioning (MBAC) system, great for training fighters or anyone that would like to train like one!
