Local Muscular Endurance …Legs

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.

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.

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