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Bullet Proof Core: Develop Knockout Power

by Tom Reynolds on June 13, 2011

Chad Waterbury just posted a great article on t-nation for martial artists that want to develop a strong core.  It’s a great read.  I’m going to break it down below.

Building a Punch-Proof Core

The core is obviously a very important part of mixed martial arts.  If you want knockout power, it doesn’t matter how strong your upper body or legs are if your core is weak. The core truly allows the fighter to transfer all of their power from the ground to their fist or shin.

We also know how devastating body shots are.  A strong body shot on an opponent with a weak or fatigued core (late rounds of a fight) will end the fight and keep them down for at least a few minutes.

The Punch-Proof Core Circuit

This is a great circuit to keep your back and core healthy.  If you or anyone you know is suffering from lower back problems, this might be worth a shot.

  1. Dying bug with wall push, 2 sets of 10 reps (each leg)
  2. Leg curl with single-leg balance, 2 sets of 10 reps
  3. Stir the pot, 2 sets of 10 reps (5 in each direction)
  4. Pallof press and hold, 2 sets of 20 second holds (each side)


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