Local Muscular Endurance …Legs
October 8, 2009
As part of our on-going series on building local muscular endurance for combat sports conditioning we bring back Jen Sinkler, senior editor at Experience Life Magazine and professional Rugby player. Jen insists that Rugby is a combat sport so I agreed to highlighting some of her workouts here.
This workout can be brutal and make you quite sore for some time after your training session.
This workouts usually consists of 4 rounds :
- 24 Squats
- 24 Jump Squats
- 24 Lunges( we mix up the variations…forward,reverse,lateral)
- 24 Jumping Lunges
I recommend starting with 12 reps of every exercises performed for 1-2 rounds. As your conditioning and tolerance improves work towards the full workout.
Stability Ball Tight Rotations
September 29, 2009
I posted a video a few days ago about Power Rope Tight Rotations for developing incredible abs. This stability ball exercise is another example of “Tight Rotations.”
Both of these exercises have their place in any well designed program, however, the Stability Ball Tight Rotation is a bit more re-active and not so cyclical.
It keeps you guessing and I like that!
I personally like to use these as a finisher at the end of a circuit.
Sandbag Conditioning for Combat Sports
September 14, 2009
The simple sandbag is one of my favorite conditioning tools for combat sports conditioning.
Simple. Effective and easy to understand. Fill up a canvas seabag or duffle bag with sand and lift, carry, throw and slam that thing in just about any direction.
Here’s a short clip of one of my favorite sandbag exercises for combat sports:
Be Physical
September 2, 2009
Be Physical! A few weeks back I listed some tips that BJJ specialist Mario Roberto suggests for all combat athletes and submission fighters. You can see it here: Mario Roberto
Mario’s 1st tip is “Be Physical!”
Hearing his 1st tip was music to my ears…being a strength and conditioning coach for MMA fighters, BJJ and Judo players I’m always concerned with the physical conditioning of my athletes. I leave the technical development up to their BJJ and mma coaches.
As you’ll see in the video below, being in top condition for your BJJ or MMA matches is under your direct control and is one of the easiest elements to improve.
Under a well designed strength and conditioning program for combat sports you’ll be able to see improvement and progress in your conditioning within a few weeks, where as technical development may be a much slower process.
Also, at the highest levels of combat sports competition,technical skill is mostly equal and the element that determines the winner is usually the conditioning levels of that combat athlete.
Specific Physical Preparation for BJJ & Judo
July 8, 2009
One huge problem within BJJ circle is the lack fo drilling. Take any other combat sport and examine a typical training session.
90% of the training time will be spent drilling the basics. Rehearsing and refining combat sport skills until they become absolutely second nature and take all thought out of your actions and reactions.
We’re going to take a small step back in time to revisit one of the 1st post on this blog to check out an article on Specific Physical Preparation for Combat Sports, specifically BJJ & Judo.
The video that follow also rocks! Check it out here: Specific Physical Preparation for BJJ & Judo
If You’re a Submission Fighter…then
July 8, 2009
I’ve recently been introduced to Mario Roberto, a BJJ Specialist. Mario has some great DVD sets available on BJJ and other areas of submission fighting.
Below are his 10 Tips for Submission Fighting:
1. Be physical. Always aim to be more flexible, faster and stronger than your opponents. Technique without power and conditioning is like an arrow without a bow. Train to squash and manhandle your opponents!
2. Be mentally strong. Train your mind like you would train your body; you must beat yourself before beating your opponent. Develop a strong, relentless goal-oriented positive attitude that’s committed to success. Don’t be a whiner or a quitter — real men find SOLUTIONS, not excuses!
3. Be serious about your practice. Get a training journal, keep notes, set goals and follow through with your plans. Train as hard as you can and stay focused during class. Slackers are losers!
4. Fight aggressively and force your opponent to react to your actions instead of reacting to his. Attack, attack, ATTACK! When in doubt, charge!
5. Positional dominance is the name of the game — ALWAYS fight from the top position whenever possible. Take the top and punish your opponent!
6. When fighting from the bottom, be relentless in your pursuit of submissions and reversals. Never be passive. Don’t defend the guard, attack from the bottom!
7. No grip, no fulcrum. No fulcrum, no leverage. No leverage, no Jiu-Jitsu. Develop a strong, vise-like grip and use it — lay HEAVY HANDS on your opponent!
8. The gi is an unreliable friend and will not always be there. Wear the gi in sparring, but ALWAYS favor no-gi grips. The gi->no-gi transition should feel natural and automatic!
9. Cross train. EVERYBODY benefits from learning Boxing, Muay Thai, Judo, Freestyle and Greco-Roman Wrestling. Expand your arsenal!
10. A fighter is a combat sports athlete and should act, live and behave like one. Good nutrition, no smoking, no drinking, no drugs and exemplary behavior inside and outside of the gym is a must.
P.S. I actually printed these out and carry them with me inside of my training journal. I suggest you do the same.
P.P.S. Mario suggest that you add one other tip to that list…”Keep it simple, basics will always win fights.”
P.P.P.S.These tips can easily be adjusted to fit your own individual combat sport or martial art.
Turkish Get-up Warm-up
June 9, 2009
The Kettlebell Turkish Get-up has become a favorite exercise in combat sport and martial arts conditioning circles. I have always been a fan, however, some morning I need a little movement prep before I begin my Turkish Get-up practice.
This is my favorite bodyweight warm-up prior to performing Get-ups. This warm-up covers everything!
Here’s a cool instructional video of the Kettlebell Turkish Get-up in case you’re having any issues with mastering the Get-up.
New Training Facility
February 17, 2009
There will some crazy combat sport conditioning sessions going on in this place. It feels great to have our BJJ mats so close to the conditioning area as well.
Here’s s hort video of our new spot.
Combat Sport Specific Push-up?
February 4, 2009
This is one of my favorite push-up variations for combat athletes. The hip action is similar to a sit through in wrestling and standing up in base as it’s known in Brasilian Jiu-Jitsu.
Try it out and let me know how it goes:
P.S. If you’re interested in combat sport specific conditioning we’re having a sale over at Combat Sports Conditioning. Come introduce yourself to other successful combat athletes and coaches! Click here to check it out!
Mr. Spectacular Amplified!
January 13, 2009
Yesterday I posted a video of Mr. Spectacular which is a great kettlebell and bodyweight combo that I picked up from Rob Shaul from MountainAthlete.com
Well, we took this kettlebell and bodyweight combo and amplified it a few degrees by making the kettlebell Clean & Press a kettlebell Clean & Jerk. We also laddered up from 1 -10 on both the push-ups and the kettlebell Clean & Jerks.
Here’s a short video showing how to get it done!
