Welcome to the Core Circuits section of The Islam Makhachev Workout. These sessions are designed to build the trunk strength, stability, and fatigue resistance that underpin Islam’s ability to generate force, control movement, and maintain pressure under load.
📑 Table of Contents
🧱 Core Circuits (2–3 Days a Week)
A strong core is the engine room of a fighter like Islam Makhachev. Every takedown, scramble, sprawl, lift, and transition runs through the midline — and without elite stability, the entire structure fails.
These core sessions are built for total-body control, injury resistance, and functional strength across every plane: upper and lower abs, obliques, deep TVA, posterior chain, hip stability, and anti-rotation. This isn’t beach-body training. It’s building a trunk that can hold position, generate force, breathe under pressure, and outlast resistance when fatigue sets in.
⚙️🔩 Breakdown
🎯 Focus:
Combat-grade core strength — bracing against force, controlling rotation, and maintaining posterior-chain stability during movement, fatigue, and pressure.
🔁 Rounds:
3 rounds (Beginner) · 4 rounds (Intermediate / Advanced).
⏱️ Time:
30–45 minutes per session · 2–3× per week.
🧰 Equipment:
Ab wheel · Kettlebell(s) · Dumbbells · Barbell / Landmine · Swiss ball · Medicine ball · Open space.
📝 Notes:
Controlled reps. Breathe under tension. Finish taxed, not broken.
🏔️ Core Session 1 — Dagestani Midline Forge
🔍 Overview:
1️⃣ Bird Dog (Slow + Pause): 8 reps each side.
2️⃣ KB Leg Raises: 10–12 reps.
3️⃣ T Push-Ups: 6–8 reps total.
4️⃣ Hollow Rocks: 20–30 seconds.
5️⃣ Single-Leg Glute Bridge: 8–10 reps each leg.
6️⃣ Pallof Press: 10 reps each side.
7️⃣ Oblique V-Ups: 10 reps each side.
8️⃣ Buzzsaws: 30–45 seconds.
🔥 Core Session 2 — Wrestler’s Anvil
🔍 Overview:
1️⃣ Swiss Ball Rollout: 8–10 reps.
2️⃣ Stir-the-Pot (Swiss Ball): 20–30 sec.
3️⃣ KB Slingshots: 30 total passes (15 one direction, then switch).
4️⃣ Reverse Plank Knee Tucks: 10–12 reps.
5️⃣ Dead Bug (Loaded or Banded): 8–10 reps each side.
6️⃣ Standing Landmine Anti-Rotation Press: 8 reps each side.
7️⃣ Medicine Ball Sit-Up Throw + Catch: 6–10 reps.
8️⃣ V-Ups (or Alternating V-Ups): 10–15 reps.
⚠️ Warning
Please be aware that I am not a professional fighter or instructor. This MMA workout is intended for fun and general fitness, not expert training. Prioritize safety by using proper techniques and gear. Practice moves cautiously and avoid excessive force, especially with throws and striking. If you’re looking for more intense training, consider seeking guidance from a professional MMA gym. Remember, this workout carries inherent risks, and you assume responsibility for any potential injuries.
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