Sweet Little Kettlebell & bodyweight Combo!

I picked this kettlebell and bodyweight training combination up from Rob Shaul from mtnathlete.com Rob is a great resource and comes up with some great workouts.

Here’s what Rob calls Mr. Spectacular:

Tune in tomorrow and check out how we amplified Rob’s kettlebell and bodyweight combo into something a little more sinister.

Thanks Rob.

Anthony “The Animal” Gatt- 5am 6 x 3

I love working with this guy. Today I got together with Anthony “The Animal” Gatt, a professional heavyweight boxer from Philadelphia PA.

Anthony has a fight quickly approaching on Jan. 17th and we’re finishing up his 6- week conditioning cycle.

This workout took place at 5am on a very cold and slick Philadelphia morning. Working with motivated combat athletes is by far one of my most favorite things in life. They make that 4:30am buzzer worth it.

Anthony performed 6 x 3 minute rounds of:
30 seconds of Power Ropes
Dumbbell Snatches- 30 seconds right/30 seconds left
Jumping Lunges- 30 seconds
Plate Lifts-30 seconds right/30 seconds left

Untitled from Jason C. Brown on Vimeo.

Try this one for 20 minutes

Pick your poison, kettlebell or dumbbell both are brutal. This 20 minute workout is a favorite of many of combat athletes that train at our facility or with us online.

Every 2 minutes for 20 minutes you start a new set.

Medicine Ball Training for Combat Sports Conditioning

We use this medicine ball drill to develop powerful punches from the top position. These strikes are common from the mount position but are even more common from the side control, guard and half-guard positions.

We recommend that you use a D-Ball or a similar medicine ball that lacks any bounce or has a very minimal bounce.

Please understand, this movement is done later in the training cycle once you have developed a solid strength foundation through compound multijoint exercises such as rows, pull-ups(all variations) and other pulling actions.

This med ball drill for combat sports conditioning mainly stresses the abdominals and lats. However, your pecs and your triceps are involved as well.

When developing power we’ll use this variation for several sets of low repetitions and often times we’ll perform it after a slower strength drill. When we switch over to our power-endurance phase we’ll work for a set period of time and include it with many other acyclic exercises.

Guard your goods!

Combat Sports Conditioning- Another victory!

We’ve been working with professional MMA athlete Lamont Lister for a few years. And I have said this many times about Lamont…I have never met someone that is as dedicated to their combat sport as Lamont.

Lamont works full time for the City of Philadelphia, often times he works overnight and gets home at 6:00am. He catches some shut-eye and is in the boxing gym by 10:00am and at Balance Studios for his BJJ training by noon. Twice a week he’s at our place working on his combat sports conditioning.

We do our best to make sure that Lamont recovers well between his training sessions and his hectic lifestyle…it seems to working.

Lamont recently fought in WCF4 against a game opponent Scott Rehm out of Sit Yod Tong. It went to decision and Lamont came out the victor.

It’s always a pleasure working with Lamont and his victory’s make the training and dedication well worth the effort.

Combat Sports Conditioning - Working the Sprawl

Combat athletes take a beating on a daily basis. Combat sport conditioning programs should not add any further trauma to the combat athlete.

Sprawls in particular is one exercise that can beat up combat athletes if consisently done on hard surfaces as well as performed frequently during conditioning sessions.

Two videos below highlight proper sprwal training. On the first video, professional mixed martial artist, Lamont Lister demos how to get one hip down to the ground by actually turning the hips. This will help avoid single-leg takedowns.

The second video demos how to use a stability to train that combat sport specific skill while avoid contact with a hard surface.

Thanks Daniel for the great variation !

Static Grip Endurance for Combat Sports

This is a great variation to build solid static strength-endurance in your upperback, arms and grip.

You can program this movement two different ways:

* Go for a set period of time.30 seconds is more than suffecient to start.

* Go for a set number of hand changes. Start low.

If you’re grappler, keep your overall volume low on this exercise, as it can stress your biceps tendons and elbows quite a bit.

All the best,

Jason C. Brown BS CSCS

P.S. If you’re a self-taught Combat Sport Athlete, you’re probably also highly-
motivated. You teach yourself to do the things that will move your
fitness and Combat Sport Conditioning forward.

And you’re probably looking for Combat Sport Conditioning programs and
resources that you can study and test out on your own time.

I designed Combat-Sports-Conditioning.com
for Combat Sport Athletes like you.

Check it out here: Combat Sports Conditioning

Lamont Lister’s MMA Conditioning

Lamont Lister, professional mixed martial artist from Phildelphia preparing for an upcoming fight in August.

24kg Kettlebell Snatches
Contra-Lateral Push-ups
Flying Arm-bars
G & P Slam Ball
Band Suplexes

Anthony "The Animal" Gatt

We’ve only been working with Anthony for a couple months but his work ethic and the love of his combat sports is inspirational.

Anthony had a fight only 11 days ago in Oaks, PA. This week he got a call about a fight in Butler , PA. Before we knew it Anthony was on his way to Butler… ready for war.

It was a tough fight with the local fighter winning a 4-round decision. Anthony was knocked down early in round one but quickly recovered and outpaced the local fighter for the next 3 rounds. The number of power-punches Anthony threw was astounding. Even the announcers were amazed.

I might be biased, but I gave Anthony that fight. Great fight Anthony, it’s honor to work with you.

Pamela MacElree’s Grapplers Quest Conditioning

Here’s a clip of Greg and Pamela getting ready for Pamela’s Grapplers Quest Competition this Sunday.

1 minute at each drill:

Flying Arm-Bar on 2.5 inch rings
Anchored Kettlebell Cleans
Sandbag Shouldering
Sit-Throughs

Pam is using an 80lb sandbag and 2 x 16kg kettlebells

Greg is using a 100lb sandbag and 2 x 24kg kettlebells.

Here’s another clip of Jason and Pamela, we changed it up a bit.

1 minute at each drill:

Flying Arm-Bar on 2.5 inch rings
Anchored Kettlebell Cleans
Sandbag Shouldering
Sit-Throughs
Sandbag Turkish Get-ups

Pam is using an 80lb sandbag and 2 x 16kg kettlebells

Jason is using a 100lb sandbag and 2 x 24kg kettlebells.

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