Bas rutten's combined martial arts workout e book.Pdf url bas rutten's combined martial arts exercising book.Pdf. Bas rutten's blended martial arts exercising e-book.Pdf (pdfy. Combined martial arts exercise! Welcome to the bas rutten blended martial arts exercising! Mixed martial artist and so forth., all of the martial artists who need stamina, can. Start twisting your upper body side to side with explosive power and speed while keeping your head and lower body perfectly still.įor more information on Rutten's MMA workouts, check out Bas Rutten's Elite MMA Gym in Westlake Village, Calif.Welcome to the combatcoaching. Stand in a horse stance and cross your arms in front of you in an "X". Rutten developed this move himself to work the core muscles. This helps develop powerful hips to stop takedowns. Make sure the movement comes from your hips, not from your shoulders. Keep your arms straight as you swing the kettlebell.
For an extra challenge, make these jumping squats by bringing your knees to your chest. This is a tough conditioning exercise that will really get your heart rate up. You'll want to "put the brakes on" so you don't run past your marker. As you approach the marker each time, slow down to tap the ground. Run back and forth as many times as you can in 50 seconds. Set two markers on the ground about 30 feet apart. You can also perform knee strikes to target both the upper and lower body. Straddle your bag and use your elbow to strike it.
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This is great for arm bars and triangle choke attempts for guard, plus it's a tough ab exercise. Use your core (and some momentum) to hop your back off of the floor. Lay on your back with your legs in a tabletop position. Rutten likes to do his bicep curls holding a kettlebell, but says you can use any kind of weights accessible to you. Keep your feet together and immediately push off the ground each time. Jump over a bag or a shield laying on the floor without hopping or double jumping in between. Keep your arms against your body so you are using your triceps and extending your arms. You can think of them as "MMA burpees." Pushups This move is great at preparing your for takedown defense and building your core. Defensesįall into the push up position and let your hips touch the ground and get back up. Build up to multiple kicks per side before switching. Lift your arms overhead and pull them down to your side as your knee comes up to your chest. This move will help develop your core for "ground and pound striking." Knee Kicks
Catch it, lift it back up, and repeat as many times as you can for 50 seconds. Lift the ball above your head and slam it down to the ground. Do the entire circuit three times for an intense full-body workout worthy of the UFC Hall of Fame. The 12-move circuit is decidedly difficult-even for seasoned pros like Rutten.įor the workout, perform each move for 50 seconds and rest for 10 seconds in between each move. We traveled to his Westlake Village facility to find out what it takes to get the body of an MMA fighter. He also owns a gym in California where he developed an MMA training system. Since hanging up his grappling shorts, the Dutch fighter has gone on to appear in many television shows and movies. After retiring in 1999, he was inducted to the UFC Hall of Fame and continues to give back to the industry that made him a household name. He traveled the globe and trained in Japan throughout the 1990's. In the world of Mixed Martial Arts and Ultimate Fighting Championship, Bas Rutten is a bit of a legend.
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