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BJ Penn Functional Movement Training with the Rip Trainer

Xbox

BJ Penn Meets the TRX Rip Trainer

Rip Training
TRX Editor
09.18.13

To his surprise, a star struck Pete Holman, two-time US Taekwondo Champion and creator of the TRX Rip Trainer, got the unique opportunity to golf with one of his idols, MMA legend BJ Penn. Widely considered one of the greatest lightweight UFC fighters of all time, Penn went eight years undefeated and lays claim as one of only two fighters in UFC history to hold championship titles in two different weight classes.

The two were paired up in Lake Tahoe and soon realized that despite the fact they’ve both had tremendous success in their past physical endeavors, the PGA tour was not in the cards. As the day went on and they continued to struggle on the green, the two shifted their attention to something they both could relate to and enjoy: Fighting.

Holman figured it was as good a time as any to introduce Penn to the Rip Trainer. “One of the most important aspects in MMA is the ability to control rotational forces,” said Holman. “The asymmetrical unbalanced load of the Rip Trainer challenges core strength, balance and posture in the rotational plane of movement, directly applying to MMA. Whether throwing a punch, performing a shoulder throw or preventing a takedown, fighters must use the powerful muscles in their core to control rotational movement.”

In this video, Holman takes Penn through some Rip Training exercises. Give these a shot and watch your rotational stability and power go through the roof. If it gassed Penn, it’s sure to gas you.

1. Rip Stack 

Adjustment: Powerhand Zone 4 palm up, Basehand Zone 1 palm down

Position: Stand Sideways to anchor

Movement: Keep Powerhand stacked in front of Basehand, maintain full-body tension with Rip Trainer at hip level and perpendicular to body. Hold for 10 seconds, then rest for three seconds. Repeat that sequence three times before switching sides, and repeat full sequence three times. To increase difficulty step further away from the anchor.

2. Rip Rotation

Adjustment: Basehand palm down Zone 1, Powerhand palm up, Zone 4, bar resting on hip, feet shoulder width apart, knees slightly bent.

Position: Stand sideways to anchor

Movement: Simultaneously rotate torso away from anchor so bar is at 90 degrees. Move as a cylinder and generate movement from the hips, not the spine. For an added challenge hold every third rep in the end position to maximally activate the core.

“This thing instantly turned my body on, I’m already catching my breath, heart rate went up, core strength, good functional movements,” said an out-of-breath Penn after Holman put him to work.

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