Free FightFit Circuit for UFC 129

FightFit lovers! You love FightFit because it challenges your body mechanics. You love FightFit because the movements are tough and require thought and practice. You love FightFit because everything comes from the core and hips. You love FightFit because the exercises have clear progressions. You love FightFit because simply, it’s a great way of keeping fit.

Tonight at UFC 129, you will see one of the many reasons why I love FightFit classes. If there is ever a stamp of approval on why you as a keep fitter should engage in a particular type of training, it’s when your trainer includes it in his own active lifestyle. The Ultimate Fighting Championship is the world’s best arena to see the world’s greatest mixed martial artists, true athletes, compete against each other. It might not be your cup of tea, but as a fightfitter, you may start to recognise “arm bar from the guard” or “knee on belly.” You might recognise moves and positions from brazilian ju-jitsu, from wrestling, from thai boxing that we use in our fitness classes and why they are so important in the sport. You can also see the results of such training on the body!

In honour of UFC 129 event tonight (GSP vs Shields, Couture vs Machida, Aldo vs Hominick) today I will blog the transitional drill circuit in it’s progressions from today’s Bioticfit Outdoor Fitness class at Abney Hall.

To practice the circuit at home, ensure you have a safe area and perhaps use some pillow to represent your opponent on the ground if you do not have your own heavy bag. If you are unsure, wait until under professional supervision! You are doing this of your own responsibility! Complete one minute best effort of each exercise, before completing 30 seconds rest and continuing with the below workout.

1) Knee on belly drill – place one knee on your represented opponent. Ensure your body is upright and that your posture is good with your arms tucked in and hands by the chest. Create a stable ‘post’ with your free leg out to the side away from the downed ‘opponent.’ From the upright position, bend down and place your hands either side of your ‘opponent’s’ head. Transfer some of your bodyweight onto your arms and leap over your opponent, bringing the opposite knee onto the ‘opponent’ whilst the other leg goes wide to post. Bring hands off the floor and posture up. Repeat.

2) Knee on belly around the head drill – start in the ‘knee on belly position.’ This time you will change the knee that controls the opponent on the ground by spinning around the ‘opponent’s’ head. Place both hands the ‘opponent’s’ chest. Transfer some of your weight onto your arms and this time spin around the arms as a pivot until the opposite (lead) knee is controlling the ‘opponent’ and the other leg is posted up. Come upright into posture before repeating and spinning around the head to your starting position.

3) Knee on belly into side control drill – start in knee on belly position. Knee on belly to opposite side. Now place both hands over the side of your opponent. Hop so that the controlling knee comes off the ‘opponent’ and tucks into his body whilst the posting leg comes in to do the same. Place your weight down onto your chest onto the opponent. From here, skip back up into your previous knee on belly position and repeat on the other side.

4) Arm bar from mount drill – start from a straddling ‘mount’ position sat on your opponent with your knees either side of the ‘body.’ From here, place both hands onto the ‘opponent’s chest.’ Bring one foot up close to the body to post and turn to face the posted leg. Swing the opposite leg around over the ‘opponent’s head’ gently rolling back off your simulated opponent so the legs come high towards your body. Use the returning momentum to throw the leg closest to the head back behind the body, twisting your hips to return to the mount position, in good posture. Repeat.

Progressive MMA Transitions Circuit
1 minute knee on belly drill
30 secs rest
1 minute knee on belly around the head drill
1 minute knee on belly drill
30 secs rest
1 minute knee on belly into side control drill
1 minute knee on belly around the head drill
1 minute knee on belly drill
30 secs rest
1 minute arm bar from mount drill
1 minute knee on belly into side control drill
1 minute knee on belly around the head drill
1 minute knee on belly drill
30 secs rest
1 minute arm bar from mount drill
1 minute knee on belly into side control drill
1 minute knee on belly around the head drill
1 minute knee on belly drill
30 secs rest
1 minute knee on belly into side control drill
1 minute knee on belly around the head drill
1 minute knee on belly drill
30 secs rest
1 minute knee on belly around the head drill
1 minute knee on belly drill
30 secs rest
1 minute knee on belly drill

Total 20 minutes intensity drills, 7 x 30 second rest breaks.

The key with these drills are to take your time and get the technique right before progressing your speed as your confidence and quality with technique grows. If you are unsure at all, just ask me at your next FightFit session, or follow me on facebook and keep an eye out for instructional video workouts coming soon! Good luck and stay safe (and enjoy the matches at tonight’s show!)