If you want the shredded physique of a fighter, you’re going to have to train like one.
Thankfully this doesn’t involve getting punched in the face. (Ryan – not unless you want to…) You just have to tap in to the exact same exercises these guys use to get fighting fit.
The problem is, most fighters have a staff of trainers to coach them through every aspect of their game. Most of what you read about actual fight conditioning is crap, and it’s extremely difficult to separate the shit from the Shinola.
So how do you know the stuff we’re presenting here is authentic? Because we turned to our go-to coach when it comes to training like an MMA athlete. You already know and love his previous Bodyweight Coach guest appearances on back pain fixes — they got some of the best reader responses of anything we’ve published. But did you also know he trains pro-MMA fighters for a living? Not some amateur chump way down in the minors, but guys who compete in UFC?
That’s right, we’re talking about our buddy Eric Wong. We caught up with him a few months ago in Key West, Florida, and Adam begged him for a guest post while Ryan stood nonchalantly gazing out to sea.
Okay, that’s not true at all. Eric was happy to come back on the blog and share this stuff with all of you, and when we brought up the idea he jumped at it.
So let’s get right to the training tips…
We’ll start with what is probably the most sought after aspect of physique by both guys and gals. That’s right. We’re talking about shredded abs. A washboard. A six pack. Hell, with this exercise maybe even a twelve pack!
Here’s Eric on how to get killer abs MMA-style:
Jeez, doesn’t he make it look easy?!?
Here are the performance cues you should focus on when doing the Hand Walkout:
- start in pushup position with neutral spine, shoulders pulled down away from your ears, glutes tight, and belly button pulled in slightly
- exhale and contract your abs as you walk your hands forward — go as far as you can while maintaining a neutral spine — if you find yourself losing alignment or sagging as you walk the hands out, back off
- hold the extended position for 10 seconds
- walk your hands back in to pushup position
- if the full version is too difficult you can perform the same exercise from your knees — the same rules of alignment apply
So there you have it. A very challenging movement that will seriously improve your core stability while giving you those ripped MMA abs.
Please join us in thanking Eric for the tips. You can find more of his stuff over on his site:
===> More Of Eric’s Tips For Building A Fighter’s Physique <===
And as always, if you have questions, post ‘em to the comments and we’ll ask Eric to stop by.
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{ 29 comments… read them below or add one }
Awesomeness! Way cool core exercise!! You know an abominal exercise is legit if its emphasis on stabilization!
Ooh, that’s HARD! I’ve been working on barbell roll-outs which are similar, but can’t get my arms as far forward as you Eric – seriously impressive core strength there!
Eric, do shoulders stay packed down and back right through the exercise?
Yup, I’m continuously recommending stability excerises to people who watch me at the gym, doing “weired” 1-arm medicine ball planks etc.
@ Deb, Thanks! Yes, shoulder stay packed down and back through the exercise… To do this requires some serious lat strength, so when you’re in the far position, also think about pulling the ground with your hands down towards you to help activate the lats.
Great! Thanks for the tips Eric!
BTW, just thinking that working the lats like that will help with my pull-ups goal…
Deb – definitely…
Hi, is this exercise more difficult than barbell roll outs? I have been doing bb rollouts but find I don’t feel it much anymore so I stopped and mostly do hanging legs raises, stability ball pikes and jack knives, and x-body mountain climbers.
The barbell rollouts from the toes are are harder, but with this exercise because you’re walking with your hands, you get some other planes of stability working (transverse, frontal) that you don’t get as much with a barbell rollout.
Eric Wong´s last [type] -> Push Press for MMA Power
Nice exercise Eric, thanks. When you train with your MMA guys? Do you incorporate it
as part of a circuit, or do several reps within a certain number of sets, in combination with
other exercises, or following/prior other conditioning? Just thought I’d ask, while I’m
exploring it on my own.
Ron
BOTH.
When I’m teaching a new exercise, we do it station style with rest between sets. Only then will I implement it into a circuit.
And whenever training the core, always do it after exercises like heavy Deadlifts, Squats, etc that require a large degree of core stability to perform them effectively and safely.
Eric Wong´s last [type] -> Push Press for MMA Power
Thanks for the pointers!
Steve Maxwell Has a similar exercise that I use called Elephant walks. Awesome for the core.
Juan P Beltran´s last [type] -> My Food Revolution Is Beginning
very legit bodyweight exercise! legit legit legit! i keep thinking of the word ‘legit’ …
Thanks Eric for hanging out with us and answering our questions. Your rock…
Awesome exercise! looks hard but rewarding just wondering
I know you probably get this alot, but it seems suitable to ask on this right now. I do other ab workouts (the conditioning solution stuff from alex maroko) and i have a pretty healthy diet and stuff, so if i add this in, how long do u think it could take for me to achieve a six pack considering i do this stuff and play basketball etc?
btw im 15 if that helps,
Thanks!
Nice, you got Eric to comment on this blog post. He’s one of my favorite MMA trainers.
Raza – Workout Routines Guy´s last [type] -> The ‘Heart Rate’ Myth for Fat Loss
Eric does make that look easy.
This is kind of like an ab wheel roll out, great option for times you don’t have a wheel, like at the pool in Key West.
Jason – Fitness Workouts´s last [type] -> Vegetarian Bodybuilding
Great movement. Makes it look so easy. Goes to show that you don’t need an expensive ab roller / wheel to test your core.
John Belkewitch´s last [type] -> Kettlebells For Beginners – Part 1
I’ll try it, but I don’t know. I can do rollouts, but these look way tougher. Thanks for another great video.
I couldnt agree more with the above. YOu simply have to do the large strngth movements that engage your core to improve.
Eric´s last [type] -> Our Home Bicep Workout Program
Brutal! Very advanced ab exercise that I am looking forward to working towards achieving! I have a client who is going to LOVE this!
Have you guys heard about fitocracy.com? In short, the point is to log your activities, earning points from them, and “levelling” up. You’ll got quests and achievements as well.. It would be nice to have you guys, and your excersises, on there as well!
Almost forgot some of it’s main part – it’s a bit like facebook, with friends, groups and what not.. It is still in beta, but I guess you guys can get in if you like..
Great exercise, I’m going to try it in my workout tomorrow! Always looking for new exercises…. you guys are great!
Awesome exercise Eric wong. Once again showing why you are a leader in MMA Strength and Conditioning – Definitely reposting this to the website – Thanks Bodyweight Coaches
Hey we loved your blog and you should try out our pre-training formula by Gamma Labs and review it on your blog. Thanks!
Great workouts. I feel that often times body weight workouts are overlooked. They are a valuable and effective way to train. I always make sure to throw in plenty of body weight exercises in my workouts. I use a weight Vest to take it to the next level.
Great stuff Eric!!