MMA drill

Hi all!

this is an extremely short training drill to increase general muscles used in MMA and increase your chin (how easily you can get knocked out). All the exercises are done with a medicine ball. So here it is!!

10 wood-chops
20 cross wood-chops (10 each side)
10 bicep chin-knock curls
x2-6

- wood-chops are executed by holding the medicine ball above your head and swing down (as if chopping wood) then repeating. Make it harder by throwing the ball in the air after raising the medicine ball back up in the air.

- cross wood-chops are executed by holding the medicine ball above your head and to the side, then swinging down to your opposite side, bringing it up vertically and then swinging down to the opposite side again. You'll end up doing 10 each side and make it harder by throwing the medicine ball in the air, again.

- bicep chin-knock curls are executed by doing a simple bicep curl but, when at the top of the curl, you knock your self lightly in the chin with the medicine ball. don't do it too hard but make sure you can feel it.

- there is no rest in between exercises so don't drop the medicine ball until you've completed all of the exercises, then rest for 2 mins in between sets. do 2-6 sets, depending on your fitness. when this is easy, raise the weight of the medicine ball.

- if you do not have a medicine ball, or access to one, you can use a dumbbell.

Thanks a lot guys!!