Achieve Peak Conditioning, Brutal Strength and Fight-Ending Explosive Power With The Most INSANE Combat Athlete Exercises You've NEVER Seen Before...

 

So if your current training is NOT delivering the EXPLOSIVE knockout kicking and punching power you need...
If your conditioning and endurance are leaving you GASSED and practically defenseless in a fight...
Or if you're BORED with "normal" training and ready for some seriously challenging new exercises to put to work...

You've come to the right place. I'm Nick Nilsson, the "Mad Scientist of Muscle" and the 5 exercises I've got for you here today will put your fight training into OVERDRIVE.

 

Nick Nilsson...The Mad Scientist of Muscle - The Best Bodyweight Exercises You've Never Heard Of
Nick Nilsson...The "Mad Scientist of Muscle"

Now let's get you started with
your first FREE exercise...

 

Nick Nilsson...The Mad Scientist of Muscle - The Best Bodyweight Exercises You've Never Heard Of

Mad Scientist Combat Exercise #1:

Develop DEADLY Ground-Based Core Strength and Punching Power...


 

The Problem: You're on your back, on the ground, and you need to get the other guy off you...and deal some damage at the same time...

Ground fighting is a HUGE part of MMA (and wrestling, and many other martial arts). You need to train your body to exert massive force even in the most vulnerable of positions, such as flat on your back with the other guy on top of you.

This can turn a potential weakness (and/or defeat!) into a STRENGTH.


The Solution: Feet Anchored One-Arm Dumbbell Floor Press

This exercise is a One-Arm Dumbbell Floor Press done with your legs wrapped around a pole or beam. When pressing like this, you have to use your core muscles and adductors to oppose the force of the dumbbell press and lock your body into the movement.

Once you see it in action, you'll know exactly what I'm talking about. If you're an MMA fighter, this is one you HAVE to try. It'll develop strength and power and train your ability to USE that strength and power when you're on your back covering up with your legs locked around your opponent.

To do this one, you'll need a solid pole or object (I'm using the upright beam of my power rack) and a dumbbell. I'm using an 85 lb dumbbell in the pictures - pick something you can easily do for one-arm dumbbell bench press the first time you try this one. You can move up quickly from there once you get an idea of how the exercise works.

Now get set with your butt right up close to the pole and your feet on either side of it. Lay down then slide your butt right up close to the pole. Next, lock your legs onto the pole by crossing your feet.

When doing this one, I like to have my "working side" leg hooked over top of the other leg, e.g. pressing with the right arm, lock the right leg over the left, around the pole.

Now reach over and grab the dumbell with both hands (this isn't the exercise...just getting the weight into position).

Hold the dumbell on your chest then get it into your right hand.

Bring your arm down and to the side and set your upper arm on the floor.

Clamping your legs HARD around the post then get ready to press. Your other arm is out to the side for balance.

Press the dumbbell to lockout. This is the hard part and the reason why you should start light. It'll take some serious tension in your adductors and lower abs to keep your body from rolling over while pressing the dumbbell up.

Do 4 to 6 reps on one side then lower the dumbbell to your chest and switch hands. Switch your feet over at the same time so your left leg is locked over top.

Now get the dumbbell off to the side and go again on the other side.

That's the exercise! Set the dumbbell on the ground when you're done.


The Bottom Line:

This is the PERFECT exercise for developing ground-fighting strength for MMA. You'll be developing power when flat on your back with your legs wrapped around something and you'll learn how to USE that power.

If you're not an MMA fighter, this is also a great core and adductor exercise in general. It's not going to hit your chest incredibly hard because you're forced to use a lighter weight than you could use for normal pressing, but chest development isn't really the goal of this one anyway...it's ground-based power development.




Want to keep this exercise for reference? Right-click here and choose "save target as" to download a "take home" PDF of this exercise now...

 

 

Outrigger One-Arm Bench Push-Ups

Exercise #2 of 5
Double Dumbbell
Swings
Outrigger One-Arm Bench Push-Ups

 

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