From the ancient Roman gladiators to today's modern MMA warriors, bodyweight training has long been one of the most effective ways to build incredible explosive strength, superb muscular endurance, and incredible mental toughness.
Fighters need not only attributes such as strength and power, but they also need great body awareness. Through bodyweight exercise, you can learn how to control your own body and use it more efficiently. The great Russian wrestlers of the 70's and 80's were said to have trained exclusively with bodyweight, doing a wide array of drills from crazy push up variations, to rope climbing, to jumps - these guys had not only winning records, but rock hard physiques that would match any bodybuilder of the time.
While many people write off bodyweight training as "easy" or just for beginners, they couldn't be any further from the truth. There are limitless progressions and ways to keep challenging yourself and if you thought that push ups and sit ups were tough, then you have just scratched the surface! Here are 10 of the most powerful bodyweight movements for combat athletes...
1. Total Body Explosive Push Ups (entire body comes off the ground!)
2. Explosive Switch Pull Ups
3. Burpees (the ULTIMATE total body conditioner)
4. Box Jumps
5. Split Squat Jumps
6. Power Over Push Ups
7. Explosive Recline Rows (great for upper body pulling and grip strength!)
8. Plyometric Push Ups with a 4 second pause in the bottom position
9. Flying Burpees
10. Explosive Wheel Barrel Drill (an old favorite of Evander Holyfield and one the BEST core exercises you can ever do!)
So if you're looking to step your game up and get back to training old school and no rules style, then give these killer bodyweight exercises a try!
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