From our friend Dewey Nielson comes a little gem he likes to call TRX Stir the Pot. This is a fantastic exercise that originated with the TRX Professor Chris Frankel but is now used by the guys at Impact Performance Training as a progression in their anti-rotation series (Pallof press variations) as it creates the ability to resist an opponent from "dragging you around the mat like a rag doll." When performing the movement, focus on control, stiffness and a tall spine. If you're an MMA or BJJ athlete, this exercise will help you to develop killer core stability and strength. (Side note: While many MMA athletes emphasize strength training in every workout, Dewey recommends limiting your strength work to no more than three days per week. Any more than that, and you run the risk of over training.)
If you're interested in more great moves for MMA fighters, check out our MMA Workout download.
Dewey Nielson coaches mixed martial arts and Brazilian jiu-jitsu in Oregon (www.bjjnewberg.com) and is a contributing author to Strengthcoach.com. He has worked with a variety of clients from the general public to high level athletes. Dewey is a brown belt in BJJ.