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Ready to build the explosive force and head-to-toe power of an MMA fighter?
Joel Paquette here from Blue Star Nutraceuticals and today I’m going to show you how to build dynamic speed, and full body explosive strength for true knock-out power using just a landmine set up and a few plates.
This is the Landmine Power Complex!
The landmine is one of the cheapest and most effective pieces of equipment available.
It will keep you on your feet - keeping your core engaged for the whole workout - and even better, the unilateral movements help develop more balanced strength and a better proportioned physique.
So grab the landmine and get ready to work - this is The Landmine Power Complex!
Landmine Power Complex:
As always, the workout will be listed for you in the description below.
We’re going to perform a complete full body power workout - Push - Pull - Legs - and Core
This workout is to be performed in superset fashion.
For Push, Pull and Legs you’re going to perform heavier weight for 5 reps of each exercise to maximize power and explosive force.
For Abs you’ll perform 10 reps because they require more volume to really fatigue.
You will have 1 Minute to rest between Supersets and 2 Minutes rest between rounds.
Repeat all 4 supersets for 4 Rounds - aiming to complete the whole workout in 60 minutes or less. If it’s taking you longer than that - then pick up the pace.
Superset #1 - Push - Pull (A)
Exercise 1A - 1 Arm Shoulder Press:
Throw a plate on the bar - grab on right at the end, standing in a split stance and drive the weight up overhead - brace the core and be explosive - Perform 5 reps on one side then immediately on the other and then into the next exercise.
Exercise 1B - T-Bar Row:
Load up a few plates on the bar, grab a V-Grip around the bar and row that weight up to your low chest - keep your torso bent parallel with the floor - pull with your elbows and squeeze your back at the top.
Superset #2 - Push - Pull (B)
Exercise 2A - 1 Arm Cross Chest Press:
Set up similar to the shoulder press, but turn your body perpendicular to the bar, drive the weight up across your body squeezing your chest hard at the top. You should really feel this in the upper and inner chest fibers.
Exercise 2B - 1 Arm Lat Row:
Drop the bar down, standing perpendicular to the bar again and pull with your elbow, squeezing your lat as you drive your hand up to your ribs like you’re starting a lawn mower. Perform 5 reps on one side then immediately on the other.
Superset #3 - Legs
Exercise 3A - Landmine Goblet Squats:
Hold the end of the bar at your chest with both hands facing in line with the bar, squat down allowing the landmine to push your hips back into a good position, squat all the way down then explode up driving through your heels.
Exercise 3B - Landmine Split Squat:
After the Goblet Squats Torch your quads, we’ve got split squats to work more hamstrings.
Stand perpendicular to the bar and grab the end of the bar with your arm down at your side. Drop the back knee then drive through the heel of your front foot, focusing on working that front hamstring and glute. Perform 5 reps one side then the other.
Superset #4 - Core
Exercise 4A - Wood Choppers:
Finally in our last superset we’re going to work the core to develop that rotational power for your punching and kicking follow-through. First up is Woodchoppers. Drive the weight from one hip up above your opposite shoulder for 10 reps then switch sides before moving on to the final exercise.
Exercise 4B - Full Core Twists:
To finish off the core we’re going to do full core twists from side to side. Start with the weight at one hip, drive the weight up over your head and all the way over to your opposite hip then reverse the motion - that’s one rep. Once you finish 10 reps - that’s the end of round 1.
Take 2 minutes to recover then you’ll repeat the whole circuit for 3 more rounds.
And that’s it - a full body, power building landmine complex.
Let me know how this workout went in the comments below! Smash the thumbs up button if you liked this video and subscribe to Blue Star Nutraceuticals for more killer workouts and videos just like this!
Until Next Time - Stay Strong and Keep Fighting Through!
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7 окт 2018
