Ground Game Plank Workout
For wrestlers and MMA competitors to have success they must be able to dominate their opponent on the ground. Being able to stay on top, and in control, will have tremendous benefits either immediately, with a victory, or later in the match when the opponent is at a higher level of exhaustion. Being a good defender from the bottom position will help athletes avoid lengthy and exhausting rounds where they must fight to stay in the match.
Many of these movements performed on the ground require a great deal of abdominal strength. The core stabilizes the abdomen to allow for stronger more controlled movements from the other limbs of the body.
Dynamic Plank Variations With Victory Ropes
To begin the first plank workout in the Dynamic Plank Variations With Victory Ropes athletes will need to anchor a Victory Rope around either a stationery object (pole) or have a partner act as the anchor by placing the safety anchor around their wrist. Athletes will come to the top pushup position 12-20 feet from their anchor. Stronger athletes should challenge themselves during the plank workout by moving closer to 20 feet. With the anchor at the athletes’ side the athlete will secure the anchor strap around their wrist and begin the plank workout by driving their hand across their chest. This reach should be kept close to the chest going right across the chest line as the athlete squeezes the pec while keeping the neck relaxed.
After the reach across the chest athletes will lengthen their arm as they extend their arm straight up to the ceiling. As athletes slightly rotate at the torso they should still try to keep the hips square to the ground. Athletes will squeeze their back and avoid rotating the arm past the torso. Athletes will then fluidly rotate down and move right back into the reach portion of the plank workout.
Plank Workout
For the second plank workout in the Dynamic Plank Variations With Victory Ropes athletes will again need to have the Victory Ropes anchored to a stationery object, or a partner. With the anchor 12-20 feet behind the athlete, athletes will come to the top pushup position and begin the plank workout by raising their left leg into the air until it is parallel with their hips. Athletes will place the Victory Rope in their right hand and perform a plank workout shoulder press with their leg extended into the air. Athletes should squeeze the shoulder blades and core as they keep their hand in line with their elbow as they press up and down in a controlled motion.
For both plank workouts in the Dynamic Plank Variations With Victory Ropes athletes should focus on keeping their hips squared to the ground, as well as keeping the neck long and relaxed, and not letting their hips or shoulders sag to the ground. Athletes will complete 15 repetitions of each plank workout before switching arms and performing 15 repetitions of each plank workout on the opposite side. Complete three rounds of the Dynamic Plank Variations With Victory Ropes allowing 60-90 seconds of recovery time before switching arms.
Athletes who master the Dynamic Plank Variations With Victory Ropes can move into a more advanced version of the plank workouts that use Kbands Leg Resistance Bands. These challenging movements become more functional and more full strength, building with resistance placed just above the knees. Go to the Shop Section to learn more about the benefits of using Kbands Leg Resistance Bands during training.
Additional Plank Workouts And MMA Core Videos
The Dynamic Plank Variations With Victory Ropes is a challenging set of plank workout exercises that will allow wrestling and MMA competitors to have great success. Since the Dynamic Plank Variations With Victory Ropes is so energy demanding it should be performed toward the end of an athletes workout.
Additional training should consist of movements and activities that will be performed or will enhance some action being performed. If athletes use kicks in their competitions they should perform drills like the Kbands Cardio Kickboxing. Athletes like boxers and MMA competitors will need to perform training drills like the In And Out Boxing Combos or the Partner Boxing Drill. Wrestlers can perform drills like the Planked Circles. All of these drills help athletes practice and improve on sports specific movements.
For more MMA Core Videos athletes can go to the MMA/Boxing Section and perform plank workouts and ab exercises like the Kbands Resisted Knee Up, Gorilla Sprints, or the Best Heavy Bag Workout. All of these exercises are plank variations that will challenge the athletes’ ab strength and endurance. Different plank variations used in training will help the ab work at different tempos and intensities. This will allow the abdominal muscles to build strength and endurance that can be translated into more success during competition.
Outside of plank workouts, strength training, sports specific movements, and endurance athletes also need to be training their flexibility as well as keeping their bodies healthy. Athletes should take the time to work through the Rejuvenate Stretch Sequence 2-3 times a week in addition to using the Recovery Foam Roller to target trouble spots before and after training or competition. Keeping the entire body loose will allow the muscles to fire properly and reduce muscle soreness.
Dynamic warmups will also allow the athletes body to prepare the muscles, ligaments, and joints for physical activity by increasing blood flow and lubricating the joints.
Athletes can also use the Ballistic Bands to stretch the arms, hip flexors, and thighs. Common tight spots after performing plank workouts like the Dynamic Plank Variations With Victory Ropes can be found in the low back and front of the hips. Athletes can use the Recovery Foam Roller to roll out the low back while using a kneeling forward stretch with the Ballistic Band wrapped around the foot, and pulled toward the butt.