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50 STRENGTH & CONDITIONING

POWER TORNADO BALLS

FIGHT THROUGHTHE STORM Blow through your opposition withtornado ball training

hat are the attributes a ghter must have? Strength?

Speed? Power? Flexibility? One thing that anyghter must possess in order to be successful isrotational power. All movement in the Octagon has

some sort of rotational aspect. The vast majority of the time thetransverse (rotational) plain is the least-trained plain of motion, yetit is the plain that most injuries take place in. But how do we trainthe transverse plane effectively?

The most effective tool on the market to work this movement is

the 'tornado ball.' The tornado ball is essentially a medicine ballon a rope. Thanks to physics, the closer you hold the rope to theball the easier the movements become.

This piece of equipment will give you the power to throw cowsover fences, so if you want to generate force and rotate with the

power of a tor nado, d rop these movements into your trainingsessions.

[WORDS BEN MCDONALD]

LYING MULTI DIRECTIONAL SLAMS

WALL SLAMS 2.0

WALL SLAMS

1 Start in a lying position with the ball on the floor above your head. 2 Dynamically arc the ball over your body and slam it into the floor next to yourleft foot. 3 Bounce the ball from this position and return it over your body, swinging it above and around your head and then across your body again,slamming it into the floor next to your right foot. 4 Alternate directions.

1 Start in a standing position around eight inches away from thewall. 2 Dynamically arc the ball across your body and slam it intothe right section of the wall. 3 Let the ball bounce, dynamicallyarcing the ball back across your body and let it bounce off the leftsection of the wall. Repeat.

1 Start in a standing position around eight inches away from the wall. 2 Dynamically arc the ball across your body and slam it into the top rightsection of the wall. 3 Allow the ball to bounce and rotate your body so the ball arcs across to the bottom left section of the wall. 4 Let the ballbounce and bring the ball across your body slamming it into the bottom right section of the wall. 5 Allow the ball to bounce and rotate your body sothe ball arcs across to the top left section of the wall then repeat the exercise.

SIDE TO SIDE SLAM

1 Start in a kneeling position with the ball to one side of the body.2 Dynamically arc the ball over your head and slam it into thefloor. 3 Bounce the ball from this position and arc it back overyour head, slamming it into the floor. Repeat motion. Note: Forthe hardcore try doing it while performing sit-ups.