On a recent trip to Vegas, it was the Mayweather VS Maidana match. While I didn’t go to the fight, there was plenty of press surrounding it, so I couldn’t help but notice how RIPPED these fighters were.
The first thing I thought of, is what kind of training, do these guys go through?
So, I asked my good friend, Andrew and he was kind enough to share this post with us.
I see it all the time… countless reps of different types of ab exercises.
100 reps of Crunches
100 reps of Russian twists
100 reps of “Ab bicycles”
My question is… WHY?
Do you train your other body parts like that?
I hope not…
As a matter of fact, have you been getting any type of results from this type of ab training?
If your answer is no, then I highly recommend that you read on. Today, I’m going to show you how to train your abs for STRENGTH. You don’t train strength by doing 100+ reps of an exercise.
You ever wonder if you can specifically target the fat around the midsection? This is how you do it.
The new approach that you’re going to learn about ab training is by training your abs like a fighter.
Fighters have the most RIPPED Abs in any other sport you see on TV. They also have the strongest midsection in sport. Why not train abs like them?
The difference between fighters and everyone else is that fighters train their abs for strength.
Just imagine getting punched and kicked repeatedly towards your midsection. You better believe you have to train your abs differently.
The best part is you don’t have to use one piece of equipment. All you need is your own bodyweight. Now you’re probably wondering, “How do you train your abs for strength with just your own bodyweight?” I will show you how.
Today, I’m going to give you a sample ab-training workout that the top-level fighters use to get their ripped chiseled abs and have core strength that will blow you away.
Without further delay, let’s get right into the workout.
Fighter Ab-Training Circuit
Box Plank – 10 Reps Each Side
Long Plank Walkouts – 5 Reps
Hardstyle Plank – 10 Sec x3
Rest 60 Sec
Repeat for a total of 3-5 rounds.
If it’s your first time doing this circuit, start with 3 rounds and work your way up to 5.
Now you’re probably wondering what these exercises look like. Check out the descriptions of each exercise below.
• Start in a quadruped position. Knees underneath the hips and hands underneath the shoulders.
• Brace your abs and get your knees off the ground.
• Keep the abs braced and without moving the hips, get one hand off the ground.
• Repeat with the other hand.
Long Plank Walkouts
• Get into the top of a push up position.
• Walk your hands forward until they are above your head while keeping your abs braced.
• Walk your hands back into the top of a push up position.
• Prevent the hips from swaying side to side when performing the movement.
• Start in a plank position on your elbows.
• Make sure there is a straight line from your head to toes and hands away from each other.
• Squeeze your abs, glutes, quads, and fists as hard as you can.
• Drive your elbows to your toes as hard as you can.
• Hold this tension for 10 seconds and then rest for 5 seconds.
• Repeat this 2 more times.
There it is, a real ab workout that will get you on the road to having ripped abs like a fighter. You can perform this circuit at the end of a training session or even on an off day. You get much better results when you train your abs like this rather than performing countless reps of a random ab exercise.
If you would like more workouts like this, check out Fighter Abs for done for you videos and a complete step-by-step guide in getting you Six-Pack Abs with just your own bodyweight.
Andrew is a North American Super Middle Weight Muay Thai Champion and a Two Time Provincial Gold Medalist in Boxing. Andrew is a passionate Fitness & Strength Coach and runs a private practice out of Toronto, Canada. Where he trains high-level fighters for competition as well as transform average bodies into extraordinary results with his unique approach to training. He is also the Creator and Author of Fighter Abs.