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Rip Training: Stack MMA Workout

Rip Training
TRX Editor
04.23.12

Check out this Rip Trainer workout with TRX Director of Rip Training Pete Holman, perfect for lighting up your arms, shoulders, and core, as well as getting some awesome cardio conditioning. MMA fighters are some of the most powerful and best conditioned athletes in the world. They must be able to produce crushing punches, kicks and throws, while withstanding their opponent’s attacks for three five-minute rounds. In any sport, it’s essential to train how you compete. The closer your workout mirrors your sport, the better you will perform. Stack.com recently featured this workout by Pete Holman, inventor of the Rip Trainer and former U.S. Taekwondo champion, designed specifically to simulate a mixed martial arts fight. The best part? You can do it at home, in a gym or in the Octagon.

 

The MMA training workout incorporates four exercises—the Rip Jab Punch, Rip Punch, Rip Pitchfork and Rip Windmill—that mimic fundamental MMA skills like punching, throwing and absorbing a blow. Performed with the Rip Trainer, it enhances rotation, boosts power and increases metabolism (the body’s ability to produce and use energy). Check out the video as Pete demonstrates each exercise and shows you some advance moves to make them even more effective.

 

 

Rip Jab Punch

  • Assume staggered stance with left foot forward, facing away from mount.
  • Hold Rip Trainer at chest level with shoulder-width grip and Rip cord at left arm.
  • Forcefully extend left arm forward and step with left foot to perform jab.
  • Flex left arm in controlled manner and step back with left foot to return to start position.
  • Repeat for specified time; perform set with right arm.

 

Rip Punch

  • Assume staggered stance with left foot forward, facing away from mount.
  • Hold Rip Trainer at chest level with shoulder-width grip and Rip cord at right arm.
  • Forcefully extend right arm forward and drive through right hip to perform punch.
  • Flex right arm in controlled manner to return to start position.
  • Repeat for specified time; perform set with left arm.

 

Rip Pitchfork

  • Assume quarter-squat stance facing mount.
  • Hold Rip Trainer in front with shoulder-width grip; hold bottom of Rip Trainer with left hand, with right hand grasping near Rip chord.
  • Simultaneously extend hips and knees.
  • Rotate through core and flex right shoulder to perform pitchfork motion.
  • Lower in control to start position.
  • Repeat for specified time; perform set with left arm.

 

Rip Windmill

  • Assume athletic stance with feet slightly wider than hip-width with mount to side.
  • Hold Rip Trainer in front with shoulder-width grip; hold bottom of Rip Trainer with left hand, with right hand grasping near Rip cord.
  • Lower into quarter-squat and rotate core in one, fluid motion to create circle with Rip Trainer.
  • Repeat for specified time; perform set on opposite side.

 

Perform the following four exercises in circuit fashion. Do each one for 30 seconds per side (one minute total), rest 15 seconds and move on to the next exercise. Repeat the circuit three times.

 

Although the Rip Trainer MMA workout is designed for fighters, it is appropriate for all athletes so give this workout a shot today! Purchase your Rip Trainer here.

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