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Lateral Waves for Every Combat Athlete


If you are looking for one exercise to rule them all, and you are a combat athlete, might I suggest the Battle Ropes Latera Waves.

You see combat athletes need INCREDIBLE POWER in their transverse plane, whether they are kicking, punching, throwing, or grappling, they will be dominated without rotational power.



The lateral wave is the same rotational movement that is involved in any of those combat sports feats. The mover is using her ground force reaction starting at the foot and ending at the fingertips to generate the most power-packed human movement possible.

You can train rotation with lateral waves in all three metabolic pathways:

  • Power (Alactic or Phosphagen) - for those knock-out hooks, body shots, kicks or throws that make the crowd go wild. Use 5 to 10 seconds of max effort followed by 1 to 3 minutes of rest for 3 to 10 rounds.
  • Strength (Lactic or Glycolytic) - for overpowering your opponent, and ensuring your pressure game is on point. Use 20 to 40 seconds of max effort until you experience muscular fatigue, followed by 30 seconds to 1 minute of rest for 3 to 5 rounds.
  • Endurance (Aerobic or Oxidative) - to stay in the game late in the rounds, period, or match, but still bring the rotational heat. Use 1 to 2 minutes of moderate effort followed by 20 to 30 seconds of rest for 3 to 10 rounds.

For more ways to build incredible combat athletes, check out the Battle Ropes Fundamentals and Advanced courses here: https://www.living.fit/battle-ropes-virtual-certifications

Check out more interviews and articles from Marcus Martinez and Aaron Guyett in the blog, or get full versions by subscribing to our membership here:  https://www.living.fit/kettlebell-workout-plans-and-memberships


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