Core Training Exercises for MMA

If you know anything about contact sports, you probably agree that having a strong mid-section is not a terrible thing. Core strength is a must in MMA and coaches and athletes all agree that your core cannot be too strong.

Here are my favorite core training exercises for fighters. These specific drills are high-tension drills. Be careful not to perform excessive volume or you’ll be sore for days.

1. Suitcase Isometric Holds

These are the pre-cursor to suitcase carries and in my opinion, better.

Here are some cues for suitcase isometric holds:

• Start with a kettlebell or dumbbell in one hand.
• Stand with your feet together, posture tall, shoulders back and down and ribcage centered over your pelvis.
• Pull the weight slightly off of your quad about about 1-2 inches. (When doing this, nothing should move!)
• This exercise is excellent for your grip, forearms, obliques, lats, triceps and opposite QL.

A great starting point for men is a 24k kettlebell and woman a 16k kettlebell. Obviously, if either of these weights are easy or incredibly tough, adjust accordingly.

Perform 3-5 sets of :15 holds on each side.

2. Hardstyle Plank (high-tension variation)

Let me preface this by pointing out that this isn’t a silly 30-minute plank challenge, I personally find no use in that, but that’s another discussion for another day. I will also add that those long duration, zero tension planks will have very little carry-over in helping you stabilize your torso/spine in a heavy squat or deadlift. 

I first learned about the hardstyle plank when I attended the RKC. I remember being very sore from that weekend, but I also learned a ton! The hardstyle plank is the best plank going and when done correctly it WILL carry over into your squat, deadlift and kettlebell swing.

Here are some basic cues on the hardstyle plank:

• Start with your elbows underneath your shoulders.
• Perform a slight posterior tilt in your pelvis.
• Squeeze your glutes, quads and abs at the same time while keeping your body in a straight line.
• Dorsiflex the ankles.
• Imagine pulling your elbows towards your hips all while shortening the distance from your pelvis to your ribcage.
• Keep your neck neutral.

The goal is to create near maximal tension in your whole body. Your abs, quads and glutes should be on fire!!! If you aren’t smoked after :12 to :15 seconds you are doing it wrong!

Perform 3-4 sets of :12 planks.

**These can be done for longer duration if your goal is core endurance, but you will not be able to create the same level of tension when training these for 1-2 minutes.

3. Reverse Crunch 

The reverse crunch is an incredible anterior core strengthening exercise. It’s the precursor to the dragon flag and it is devastatingly effective.

Here are some basic cues for the reverse crunch:

• Start in the supine position, grab the corner of a rack or something very sturdy with your arms overhead.
• Tuck your knees up like a cannonball and shorten the distance from your pelvis to your ribcage. Essentially, it’s a crunch-like position.
• Slowly extend your hips away from your body but keep the ribcage short.
• Once your knee and hips are at roughly 90 degrees, lock your body into that position.
• Slowly lower your body towards the ground (still keeping the ribs short) with the goal of tapping your sacrum to the floor.

Perform 3-4 sets of 5 reps to start and gradually increase sets.

As mentioned, a progression of the reverse crunch is to perform the dragon flag variation. This is when the hips, knees and ankle are in a straight line throughout the exercise, but ribcage position is never compromised.

4. Full Contact Twist

This core exercise has been around awhile and was popularized by the great Pavel Tsatsouline.

Here are some great cues on the full contact twist:

• Grab the bar near the top and make sure that your hips, knees and and feet are pointed in the same direction. We want to avoid any type of lumbar rotation in this exercise!
• Rotate your torso in one direction.
• Slowly rotate side to side in a controlled fashion, there should be no momentum!
• Keep your ribs short!
• Keep your shoulders down, your arms straight and lats tight. Do not shrug!

Remember, this is a core drill and your midsection should be doing the work, not your arms!!

Perform 3-5 sets of 10 reps total, 5 per side. Start with a 45lb barbell and progress from there.

5. Ab Roll-Out – also known as “the evil wheel”

These will leave you a bit sore, but they are definitely one of my favorite drills. I always suggest starting with a kneeling variation then you can progress onto some standing variations. Similar to how I mentioned in the other drills, we want to keep the distance from our ribcage to our pelvis short.

Here are some cues on the ab rollout:

• Start in a kneeling position.
• Your arms will be locked out when gripping the wheel. Your shoulders should be packed and your lats should be tight. Tense your glutes hard for the duration on the drill.
• Perform a slight posterior pelvic tilt and lock your abs down. Your spine will be slightly flexed past neutral and you should be sure to maintain that position throughout the exercise.
• Slowly roll the wheel away from you and let your hips and the ab wheel move at the same rate of speed towards the floor.
• Go as far as possible while maintaining a good spine position. If you cannot maintain the start position, decrease how far you roll out.

Perform 3-5 sets of 3-5 reps.

There are many regressions and progressions to the core training exercises mentioned above. Be smart and pick exercises that are safe and challenging. If you are unfamiliar with these drills and need help, please find an experienced strength coach to help you out.

As always , train smart, and train hard!!