Guest Post: This is a guest post by Rob also known as Combat Trainer. Rob is a CSCS and specializes in MMA strength and conditioning.
Fighters are always looking for new ways to take their MMA training to new levels. They are always searching for ways to improve their bodies, to be lean, mean fighting machines. In sports it is vital that athletes have a strong and stable core. Fighters are no different than other athletes and need to have a strong core as well.
Many still teach their athletes that doing countless amounts of sit-ups and crunches will improve the strength of the abdominals. I cannot remember the last time I actually had one of my fighters or any of my athletes perform a sit-up or any variation of the sit-up to improve their core strength.
As a fighter you must ask yourself, how often do I flex my abdominals in the same manner I do when doing a sit-up? The answer is obvious, none! That is because in life and in any sport including MMA your abdominals are used as stabilizers, not in a motion of contraction. The core is there to help stabilize and support the spine and help prevent injury. Some other benefits of a strong stabilizing core is that a fighter will have better balance, with this balance comes more efficient movements leading to being a more powerful fighter through your punches and kicks.
One of the best ways to work your core is through the use of what is called a Slosh Pipe. A Slosh Pipe can be constructed very easily. Go to the local hardware store, pick up a nine foot, four inch in diameter PVC pipe. Buy some caps for it and some sealant. The first step is to cap one end of the PVC pipe. Then fill the pipe up with around thirty pounds of water. Cap the other end and boom you have yourself a Slosh Pipe. Why is it called a Slosh Pipe? You will feel why when you pick it up.
When you go to pick up the Slosh Pipe you will see why it will help with stabilizing your core. The water moving throughout the pipe forces you to contract your core and stabilize your body. In the video below you will see as I pick up the Slosh Pipe as if I am carry a log on my shoulder. You will see how the water moving from one end to the other forces me to use my core to stand upright and continue to walk with it. As the pipe tilts towards the back you will feel your abdominals contract and help keep your body upright. This is just one of the many movements you can do with the Slosh Pipe and challenge your core.
For more MMA strength and conditioning training you can also visit my site http://combattrainer.com. There I offer online training programs to help you reach your goals and become the complete combat athlete.
September 17th, 2011 at 12:23 am
The slosh pipe is an absolute destroyer of weakness. You will build an incredible core using every muscle in your body at the same time. If you are looking for a time efficient and fun way to work out- for under $25, then you have found the right toy. Not intended for the weak of mind or body.
October 14th, 2011 at 6:02 pm
Thanks for the insight. It’s just proof you don’t need fancy thousand dollar machines to do work!