I’m sure you’ve probably seen the TV program The Ultimate Fighter?

Personally I think “ultimate” might be the wrong word, but hey, it’s a UFC reality show so it fits. They weren’t going to call it The most-of-us-have-no-clue-what-we’re-doing Fighter. That would be a bit of a ratings-killer I guess…

Ultimate or not, there’s little denying it is entertaining in parts whether it’s Rampage Jackson acting like a 5 year old and destroying a set door or listening to the verbal diarrhea that comes out of some of the fighter’s mouths. But the main reason I watch it is for the training drills that they do during the show. Sometimes I pick up a couple of new drills or exercises to try out on my students.

If you didn’t catch last week’s episode here are a couple of push-up variations you can use in your classes.

Hop Pushups
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Start by taking the regular push-up position but instead of going all the way down to the floor, lower yourself half way and then push up as fast as you can so your hands leave the floor (your feet stay where they are). Try to get about 1 inch of “air” with each hop. These push-ups are done rapidly and explosively and you’ll feel your deltoids (shoulder muscles) getting a good work out.

Do 20 as a warm-up exercise, or 3 sets of 20 as an endurance exercise.

Hand to Hand Pushups
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Perform a regular push-up with full extension, but as you come up to the up position put your weight on one hand and touch that hand with the other. Then repeat and switch hands so that you are alternating balancing on your left hand then your right hand.

This is a good little variation for balance, control and strength building.

Try these out in your classes this week and let me know your student’s response!

Enjoy,

Jason

P.S. The Ultimate Fighter is on Spike at 10pm Pacific Time on Wednesday nights here in the States. Not sure when it’s on elsewhere but I’m sure you could do a Google search and find out faster than you could throw a 1,2.