Increase your perfomance go pre fatigue!

Pre Fatigue

‘Fatigue makes cowards of us all’ (Vince Lombardi)


You have heard all the words before “Man up” “It’s only weakness leaving the body”
This is the mentality of people who do not understand the high intensity level requirements of MMA, Karate or other martial arts fight, where everything is as close to sub maximal as you can get for high intermittent bursts before you back off quickly rest and go again.


Many fighters, coaches and fans are still champions of the long endurance type training and continue to train this way, there is no wrong or right way but do we run in our sport NO so why train for an endurance event.


Firstly to train for MMA you need to look at the specific energy demands required by the sport and the intensity at which you a fighter is required to train and fight. The body reacts differently to demands placed on it and energy systems used biologically are varied.


As stated endurance work does not reflect the sport in any way, owing to the metabolic demands of the sport, high intensity burst of training are more appropriate, with short specific bouts of rest this best mimics the metabolic and oxygenic requirements.


How does this help you, by training this way and matching the metabolic expenditure in the fight you will be less fatigued as your body is better prepared to deal with the demands of the competition.


One way of preparing the body is to conduct metabolic conditioning circuits, which need to be done in three parts – General- Special-Specific.
General- for example Hammer curls with a dumbbell this is targeting the muscles used when throwing hammer punches
Special- Band hammer curls sixty reps in thirty seconds.
Specific- one arm band hammer punches on a dummy from the mount position.

How can we make this harder for the fighter, well we can pre fatigue the fighter by using high intensity burst of exercises over a set time or reps ensuring they are done as fats as possible, these will be completed in sets from 45 seconds-90 seconds in duration.


We then progress to the more specific sets which will mimic the last round effects the body will be going through, this also helps the fighter concentrate on the technique, power, positioning when he is tired so he gets full effect from the training.



Keeping with the hammer curls (upper body) how do we pre fatigue it. A quick exmple of an upper body blast would be
1. 20 wide arm press ups
2. 1o box press ups each side
3. 10 diamond shape pres ups
4. 10 clap press ups
Please note these should be done as fast as possible and the elbows should never lock out, the exercises should be done in order for about 4-6 sets with a minute rest in between, we then progress onto the desired strength and conditioning exercises.




Don’t be scared to experiment with exercises and sets in order to progress your fighters or progress as a fighter.
Remember the smarter you train the better you perform, training is the easy part the hard part is ensuring you rest properly as this is where the adaptation begins.

K8 Combat jan2011

GPP Circuit

Dave "The Bell Ringer" Cooper

Dave @ Hostile Territory 7 dec 2010

Dave "The Bell Ringer"

Dave being introduced to S.A.I.D Circuits as part of his training.

General Conditioning

Brief look

EMAC Basic Circuit

Wolfpack UK sessions

Wolfpack training session

Increase your perfomance go pre fatigue!

Pre Fatigue

‘Fatigue makes cowards of us all’ (Vince Lombardi)


You have heard all the words before “Man up” “It’s only weakness leaving the body”
This is the mentality of people who do not understand the high intensity level requirements of MMA, Karate or other martial arts fight, where everything is as close to sub maximal as you can get for high intermittent bursts before you back off quickly rest and go again.


Many fighters, coaches and fans are still champions of the long endurance type training and continue to train this way, there is no wrong or right way but do we run in our sport NO so why train for an endurance event.


Firstly to train for MMA you need to look at the specific energy demands required by the sport and the intensity at which you a fighter is required to train and fight. The body reacts differently to demands placed on it and energy systems used biologically are varied.


As stated endurance work does not reflect the sport in any way, owing to the metabolic demands of the sport, high intensity burst of training are more appropriate, with short specific bouts of rest this best mimics the metabolic and oxygenic requirements.


How does this help you, by training this way and matching the metabolic expenditure in the fight you will be less fatigued as your body is better prepared to deal with the demands of the competition.


One way of preparing the body is to conduct metabolic conditioning circuits, which need to be done in three parts – General- Special-Specific.
General- for example Hammer curls with a dumbbell this is targeting the muscles used when throwing hammer punches
Special- Band hammer curls sixty reps in thirty seconds.
Specific- one arm band hammer punches on a dummy from the mount position.

How can we make this harder for the fighter, well we can pre fatigue the fighter by using high intensity burst of exercises over a set time or reps ensuring they are done as fats as possible, these will be completed in sets from 45 seconds-90 seconds in duration.


We then progress to the more specific sets which will mimic the last round effects the body will be going through, this also helps the fighter concentrate on the technique, power, positioning when he is tired so he gets full effect from the training.



Keeping with the hammer curls (upper body) how do we pre fatigue it. A quick exmple of an upper body blast would be
1. 20 wide arm press ups
2. 1o box press ups each side
3. 10 diamond shape pres ups
4. 10 clap press ups
Please note these should be done as fast as possible and the elbows should never lock out, the exercises should be done in order for about 4-6 sets with a minute rest in between, we then progress onto the desired strength and conditioning exercises.




Don’t be scared to experiment with exercises and sets in order to progress your fighters or progress as a fighter.
Remember the smarter you train the better you perform, training is the easy part the hard part is ensuring you rest properly as this is where the adaptation begins.

K8 @ The Wolfpack

New Partnership

We at K8 bells are proud to announce our new partnership with Edinburgh Martial Arts College and The Wolf Pack professional fight team, K8 will be providing all the strength and conditioning training for the fight team and college fighters.

The college is host to a great and distinguished stable of fighters from up and coming to the old and bold.



Kevin "Krazy Wolf" Baldwin

◦WKA Scotland National Coach
◦Head coach of Edinburgh Wolf Pack
◦British COMBAT League Champion
◦2x WPKA World Bronze Medalist
◦WAKO Golden Gloves (Italy) Bronze Medalist
◦2x WAKO Midlands Silver Medalist
◦WAKO Midlands Team Challenge Champion




Natasha "Rayne" Walker

◦5x WKA World Champion (Semi & Light Contact)
◦2x WAKO World Silver Medalist (Semi & Light Contact)
◦WKA World Silver Medalist (Semi Contact)
◦WUMA European Grand Champion (Semi Contact)
◦2x WUMA European Champion (Semi & Light Contact)
◦13x British/UK Champion (WAKO/Combat/CIMAC/WUMA)
◦23x Scottish Champion (WKA/WAKO/IAKSA/WPKA/WUMA)
◦CIMAC World Cup Champion in Semi Contact, Light Contact and Chinese Forms
◦CIMAC Grand Champion in Semi Contact
◦Assistant Coach of Edinburgh Wolf Pack




Ronnie "The Shark" Clark

◦WKA World Full Contact Champion
◦Scottish Full Contact Champion
◦WKA British Full Contact Champion
◦WAKO British Full Contact Champion
◦5 Nations Full Contact Champion
◦International TIMA Full Contact Champion
◦Cimac World Cup Full Contact Champion
◦Head Coach of Wolf Pack Full Contact Squad
◦Senior Coach of Edinburgh Wolf Pack



Please visit their site at www.emaconline.co.uk for information regarding all training and seminars at the college.

We will keep you updated with the training and fighters on a regular basis.

kb1n2

Workshop

kb1 (2)

Endurance or Sprint

That is the question, as a fighter you may be told by your coach or trainer “put the miles in add weight to a pack each week” For years boxers have executed these type of runs for their endurance.

Running sessions are dependant on many things and the outcome, your style of the fighting arts has also to be taken into account, as a mixed martial artist you are subjected to various types of cross training and exposed to a variety of training methods some of which contradict themselves and each other.

MMA athletes have to look at their art and understand that they fight three five minute rounds to a maximum of five x five minute rounds.
The rounds are high intensity and are a mixture of levels, fighting styles, contact, non contact, the main thing to understand is the amount of metabolic conditioning this requires.

To combat the effects of hydrogen and allow you as a fighter to progress with your running sessions, try the following SAID (Specific adaptations to imposed demands) running grids

30’s

Possibly the best of the sprint grids to aid you with the intensity you will require for the cage,

30 x 25 m sprints, this is simply 30 continuous 25 metre sprints, ensure that you push off from the line with alternative legs, home line (start line) use the left the outbound turn on the right.


21’s

You require two lines 10 meters apart, for example the base line to the touch line on a Rugby pitch is approximately 10 meters apart.
The session requires you to complete the set number of sprints in a minute or under see the table below for an example.

Level
Beginner-- Reps--13--Sets--4--Rest--60secs--
Intermediate-- Reps--17--Sets--6-- Rest--60seconds
Advanced --Reps--21--sets--8-- Rest--60seconds

3 T’s
The Trauma Triangle

Although markers are required for this session a triangular flowerbed in a local park, running from the soccer pitch side line to the centre spot and out the other side back to the start position constitutes a triangle, or quiet simply three little sticks will do.

Choose a point on the triangle this will be your start point,
On the first repetition complete the circuit as fast as possible this has to be a maximum best effort. Once completed record your time and add the run time to the set rest time as per the table below, this time then gives you a run rest time. The faster you run the grid under the run rest time the longer the rest period e.g beginner- run rest time 90 seconds, they run it in 60 seconds they have 30 seconds rest before they go again.


Some coaches/ trainers will traditionally double your time to give you the required rest, this is great if you want to complete the set in the same time every circuit. As you progress through the levels distances can be increased and sets can be all out efforts for a set number of rounds.


Run Rest time example

Beginner completes the circuit in 50 seconds table rest time is 40 seconds this equals a total run rest time of 90 seconds.
The runner should complete the circuit in less than 90 seconds the faster they go the longer rest they get.
Beware of hitting the target time each time in this case 90 seconds as this will mean no rest and become an endurance set.


Level
Beginner-- sets 8-- run,rest,time +40secs--markers--15metres apart

Intermediate--sets--10--run,rest,time +30secs--markers--10metres apart

Advanced------sets--12--run,rest,time +20secs=--markers--25metres apart


Alternatively the triangle could be run as follows with the recovery being the walk jog part of the set, however the more tired an individual gets the longer they take on the recovery phase.

For a beginner they walk the first side of the triangle, jog the second and third.

Level

Beginner-- sets--10--Tempo--walk, jog ,jog--markers 15m apart

Intermediate--sets--12--Tempo--walk jog,sprint--markers 20m apart

Advanced------sets--14--Temp--jog,sprint,sprint--markers--25m apart



The Number Box

In this session again it requires an all effort on each rep. You will need to find an oblong shaped boxed area such as the 6 and 18 yards boxes on a football pitch or grab four twigs from a tree. The size of area can be increased or decreased at any point initially dependant on your fitness level start with the markers 10 metres apart if using cones or twigs etc.


Number the box as follows
1. Length
2. Width
3. Diagonal

The following table is a guide to how the box should be worked. Remember it is a sprint grid.

Level Totals Rest

Beginner 5,7,9,11,13,15,17 30secs
Intermediate 12,14,16,18,20,22,24 20secs
Advanced 17,19,21,23,27,29,31 10secs



The aim is to run the grid as fast as possible and using the numbered sides attain the totals set out as per your fitness level, rest is jogging on the spot at the point you achieved. It is entirely up to the individual how the box is run in order to achieve the totals set out.

Examples
5- Could be run as 5x1, 2+2+1, 3+2, 3+1+1.
12 could be run as 12x1, 6x2, 4x3, 5+3+2+2


The sets above are meant as a compliment to an existing programme and as an alternative for the days that you can’t do a set for whatever reason. Use them to their fullest capabilities and you will see progressions and have fun completing them.



If you are still convinced that endurance running is the way to go, we would advocate a tempo run for a maximum of 30 minutes once a week.
However some fighters just feel the need to get out and do a long session, again try the sessions below instead of just pounding the tarmac.


Basic Fitness Test

Find a relatively flat route 1.5 miles in distance.
First 1.5 mile 14 minutes
Second 1.5 mile maximum effort

The first part of the test is to gently run and walk the route reaching the end in thirteen minutes; you then have one minute rest, before running back to the start as fast you can timings are as below dependant on your age group.


Advanced age 16-30--8m 15sec--age--30-34--8m 30sec--age--35-39--9m--age--40-45--9m15s

Intermediate 8.16-9-45--8m31-10.10--9.01-10.40--9.16-11.05

Standard 9.46-10.30--10.11-11.00--10.41-11.30--11.06-12.00

Poor 11.16+------11.51+------12.21+-----12.56+




2 Miler

This is the start of the weighted runs; the test is normally performed in boots with a weighted pack of 45lbs. This is not a run but a fast paced speed march (walk) the aim is to complete the two miles in or around sixteen minutes. At no point should an individual run.


3 Miler

This is a run and is over a 3 mile course the equipment required is as above and the course is required to be completed in 33 minutes



6 Miler

This is a weighted run/speed march with the same equipment as above and is conducted over a six mile course, timings can vary in the military owing to selection criteria, but you should aim to complete the route in around an hour.



8 Miler

An 8 mile course, the same equipment as before this test is normally at its standard level to be completed in 2 hours. The timings can and have been varied owing to different selection criteria for various units and courses within the Army.
I have included some alternative times below


1hr - Elite
1hr 15 minutes- Advanced
1hr 30 minutes- Intermediate
2 hrs ---Standard



Now you have some alternative sessions for your programmes, these sessions will cut down on some of the mileage allowing you to concentrate on other aspects of your training and you will hopefully see an improvement in your speed and endurance.

Which kind of Warrior are you?

It's hard as an athlete in any sport to fit in one box, you may think that your the best you can be, a coach tells you differently a poor result in a competition may confirm the coaches analysis and opinion.

It's not about the result or category we fit, it's how we deal with the criticism, the defeat, the poor result in the days, weeks, months after the event. Some athletes learn from it,some dont and never recover.

Look at GSP after his defeat to Matt Serra to this day it still plays on his mind and he learnt from that fight, never doubt or underestimate your opponents will or capabilities and since has been undefeated.

To discover what type of athlete you are, read the four categoris below adapted from the HAGAKURE written by Tsunetomo Yamamoto one of the greatest Samurai's to ever live.

Type 1- Alert-Alert- Those that are quick on the uptake when told to do something. These warriors are few in number.

Type 2- Dull-Alert- Those who do not clearly understand at first and take their time to put anything learned into practice, once they do they execute it splendidly.

Type 3- Alert-Dull- Those when told to do something act with the greatest intentions, but take a long time to execute and learn.

Type 4 - Dull-Dull- These warriors are in the majority!

So it's simple you need to be type 1 or type 2 to ensure that you and your coach get the best from your training, and competitions.

If your not best you get there now!

Swim Training Pool intro (session 1)

 

You may have read the first two instalments of Swim Training for fighters. Hopefully you have put the circuits or swim sets into practice.

This session shows session 10 of The Hurt Locker programme as Ross calls it!

High Intensity Training intertwined with SAID Principles in order to prepare the body for the onslaught of conditioning and combat.

 

The video has been condensed to fit the circuit in, give it a go!




 

Brian Fernie MMA CSCC

Partner Drills

As you all know, at T.O.D Combat we advocate functional and bodyweight training which are essential parts of your strength and conditioning.
So we put together a few drills you can incorporate into any workout in order to compliment your programme, a few are for fun but do have benefits, give them a go and let us know how you get on.


Punch and Crunch
Have your partner stand or kneel above you as if in the guard position wearing focus mitts, you do as many crunches and punches as you can in thirty seconds then jump up and hit the pads from the en guard position as many as you can again for thirty seconds. This drill is great for a core and punching workout from the ground and standing positions, it also allows quick level changes, do this drill for time.

Turn and Tap
Stand with your back to your partner, gloves on, your partner should be within your fighting arc and wearing focus mitts behind you. Your partner taps one of your shoulders and holds the pads in any format, you turn quickly and punch the pads as you see them, then turn back, process is repeated and can be done for time or set number of combinations. The drill is good for speed, reaction, punching.



Duck and Dive
Face your partner and hit the pads as they appear, after set time or number of repetitions, sprawl to the ground and dive through your partners legs, turn and leapfrog over them before facing the pads and repeating.
Great drill for punching, level change and plyometrics


Scarecrow
Have your partner stand with legs and arms out stretched, jump on their back and then attempt to circumnavigate your partners body without touching the ground, so you go around the front and return to the back position, you partner may assist you.

Promotes grip, strength and flexibility and also gives your partner a good core workout.


Hustle and Muscle
One partner executes press ups whilst the other starting on the left or side of their partner, executes the first part of a burpee, on the jump phase jump over your partner then crawl under your partner whilst they hold the up position of the press up, then carry on with the burpee and press ups.
Good drill for both partners, strength, plyometrics , level change and CV are all covered.

Punch and Push
One partner lies on their back with gloves on, knees up towards their chest, the other partner stands at the feet of the partner on there back with focus mitts on, leans over and allows the down partner to hit the pads before they push their feet into the standing partners stomach and execute a leg press, effectively pushing their partner away, stand up and hit the pads, again for combinations or time.
Drills promotes punching from the ground, strength, cv, level change, punching

Shake the snake
Stand back to back, place your right hand through your legs, grab your partners right wrist, on the command go, both fighters attempt to pull there partner in the opposite direction from which they face, swap hands , then double hands. DON’T LET GO!
Promotes strength, drive, flexibility

Happy Slaps
Stand facing your partner, both hold their right hand in a slap position as if to slap the others face, grab the right wrist of your partner with your left hand in a parallel grip and on command go, attempt to slap your partner.
If you get slapped a forfeit has to be done.

Good strength and also control exercise




Walk the dog
Stand facing each other, one partner grabs the ankle of the others right or left leg, holding the leg in line with the hip and leg straight, start walking your partner around in a circle, forwards, backwards making him jump on the opposite leg to keep up. Swap legs.
Works the leg muscles and acts plyometricaly, also overloads the hip flexors

Leg o war
Face each other as above and hold each others right or left leg, attempt to bounce your partner in different directions or pull him your way, winner is the man still standing, swap legs

Rocking and wriggling
Both partners sit on the floor, partner one legs wide arms out stretched in line with the shoulders. Partner two comes I from behind partner one and hooks their legs over the top of partner one’s legs.

Partner two then place’s their arms around the chest of partner one and then pushes in close to the back of partner one placing their head down between the shoulder blades and holds partner one in a gable lock.

Partner one drops their hands, the object is for partner one without using their hands to break partner two’s grip, and break out of the hold. Normally done for time or the break which ever comes first.
This is done by wriggling and rocking side to side back and forward placing your partner off balance.
Promotes, core, strength, flexibility, ground work.

There are many partner workouts out there the above are just a few and have many variations, give them a go and see how you get on, any questions contact us, or just let us know how you got on.

Brian Fernie MMA-CSCC

Swim Training for Fighters (Part 1)

Swimming for conditioning is little used, little known or incorrectly used by most fighters and coaches.

Not that they the coaches don’t have a plan, or goal but a lot of coaches take standard gym work into the pool and stay at one end, doing partner carries and jump squats, all great stuff but if they really understood the benefits of swimming they could put together a swim specific programme from circuits to aerobic, anaerobic and endurance sets.

Swimming is a great exercise and will increase lung capacity if used properly by a fighter which obviously has benefits in the ring in relation to hydrogen conditioning, swimming also puts 25lb of pressure on the whole body when swimming and is also a weightless form of fitness.

Obviously the benefits can only be reaped if the fighter can swim and is comfortable in a pool environment. The exercises below can be changed at anytime and are only a suggestion.

There are many swimming aids out there from paddles to pull buoys and all can be utilised, however one of the easiest and cheapest is to wear a t-shirt and extra swim shorts during training for extra drag, however caution should be exercised and only use this extra drag every few weeks. If you don’t your body will adapt and you will require more and more clothing for drag.

Pool Circuits are probably the easiest to start with and understood so below are a few circuits to start of with.

Circuit 1
You will require access to swimming widths (deep end) for this circuit and require two mats one at either side for certain exercises, ensure a warm up is conducted prior to the start.

Swim 10 widths front crawl as fast as you can.

Pull yourself out the pool and do twenty press ups, slide into the pool swim a width underwater on the opposite side conduct nineteen press ups, then repeat until you have completed the set.

On completion swim 10 widths front crawl again then conduct double leg v sits as above on completion repeat the process and conduct double squat thrusts

Circuit
10 widths front crawl sprint
Press ups 20 -1 swimming a width underneath taking 1 press up off each side
10 widths front crawl sprint
Double leg v sits 20-1 swimming a width underneath taking 1 V sit off each side
10 widths front crawl sprint
Double leg squat thrusts 20-1- swimming a width underneath taking one squat thrust off each width

Rest is up to an individual between the sets but no longer than a minute.


Circuit 2
As above but run between width’s, this can be done in the shallow end or at the deep end if using the deep end use an aqua jogger which is a blue support belt which goes around the waist and is normally used for rehabilitation work in the pool.

Circuit 3
As above but swim lengths and only one front crawl sprint length is required between the exercises

Circuit four

Make sure you have a partner for this set.
Both sprint from the shallow end until the deep end starts then back ten times.
Partner 1 piggy backs number two for ten sprints above then change
Partner 1 sprint’s same distance backwards for 4
Partner 2 squat jumps until partner 1 finishes (head under water back straight bum touching heels then explode upwards)
Swap over
1 minute rest repeat once more


Circuit 5
Partner squat jumps 30 seconds on 15 rest for 3 minutes
Swap over
Band punches standing with shoulders under water partner 2 holding band at rear for extra tension
30 seconds on 15 rest for three minutes (no bands use aqua dumbbells)
Swap over
Front crawl sprints* 30 seconds on and 15 rest for 3 minutes
Partner holds your ankles whilst you swim hard for 30 seconds on front crawl
Swap Over
Rest 1 minute repeat

Again the above are a suggestion however I feel these are the better exercises a fighter should be using in the pool for conditioning, as the lungs need to be overloaded in order to increase oxygen up take.

The last circuit should only be used with fighters who are competent in the water and are able to swim at a reasonable standard.

Deep end access will be required
The fighter treads water with their hands for two minutes, then feet for two minutes hands in the air.

The fighter then has their hands placed together behind their back using an elastic band, he then sinks to the bottom of the pool as soon as his feet touch the bottom he explodes to the surface sucks in a breath of air and submerges again, complete this for five reps.

If the band breaks the fighter starts again, for a more advanced workout tie the legs with an elastic band as well.

This drill develops the CV system and allows the fighter to go hypoxic as the hydrogen will start to soar through the body.

Give them a go and see how you get on, we have tried to minimise the amount of kit required, if you have no bands or aqua dumbbells two pull buoys will suffice for a start.

Next time we will look at swim sets to develop the fighter and add additional training to their arsenal.

If you try them please get back to us and leave a comment.

Brian Fernie MMA-CSCC

Bodyweight- The Ton Up™

You have permission to publish this article in websites, electronic publications. Ezines and any media format, as long as the article is published in its entirety, including the resource box, all hyperlinks, (HTML clickable), references and copyright information.

Introduction.

The concept of the ton up system was first developed by my team and my self after being introduced to a similar circuit whilst serving in the Army.

The main difference between what is now the TON UP system and that of the military style circuit we completed years ago is the fact that Cardiovascular is included in the system.

Many books and articles have been written on various types of training and their benefits, we truly believe this system is one of the best and has been used by my team at T.O.D Coaching Ltd for many years with proven success.

The system can incorporate many types of training from bodyweight (the main aim of volume 1) to kettle bells, dumbbells and sports specific training.

The system can also be swapped between different types of training such as bodyweight and dumbbells, the actual variations if you put your own mind to it are endless.

The system is designed to challenge you both mentally and physically and you do require a degree of self motivation to finish the sets.

Method

How does it work , The system is based on 10 exercises x 10 reps x = 100 the main point is that the system uses 10 exercises during the set for standard sets, there is no rest between exercises thus keeping the fast muscle twitch fibres activated and the heart
rate elevated, rest between sets is 60 seconds. This is the maximum required as the heart starts to drop after around a minute and the fast muscle twitch fibres de activate.

The system works the body functionally and enhances stabiliser muscles to work as part of the functional unit which is your body.

For some but not all of the weight sets (bodyweight is also included) the system targets certain groups of motor units used in working a muscle, if a single exercise is used and repeated the volume of this exertion overloads the muscle fibres by stressing them into hypertrophy thus adding muscle quickly.

Many weightlifters isolate muscles groups In order to build them which we all know does work; however the muscles if trained this way work independently.

The TON Up system improves the functionality of your muscles and of the body which in everyday terms is a natural motion and the system has repeatedly shown that body fat is cut and strength increased.

We have tried different variations in order to progress the system and allow it to be used in all aspects and types of training, and have listed them with brief explanations, whichever TON UP system you initially use please utilise all of the systems for the greatest effect.

Remember record all your sessions see page 67 if one set isn't enough add another just remember 60 seconds rest between sets. An adequate warm up is required before the set so we have given you a dynamic warm up programme as well.

Variations*

The Variations of the system

Super Seven System

Ton Up Standard - This is the basic format of the system and is best for beginners, we advise bodyweight exercises for everyone during the use of the system but specifically for beginners.

Ton Up Speed Blitz- Use this system when utilising weights whether conducting compound moves or super sets etc. Between each exercise complete a bodyweight exercise

E.G Bicep curls- 10 wide arm press ups or sprinting on the spot for 10 seconds.

Ton Up Turbo - every two minutes for ten minutes start a new set to further increase your hypertrophy and endurance ensuring to start on a different exercise each time.

Ton Up 10 – pick a muscle group and complete 10 reps x 10 exercises. E.G Military squats, Jump squats, squat thrusts, knuckle squats and so on.

Ton Up overload –It's the big time10 sets so 10 reps x 10 exercises x 10 sets! OUCH!

Ton Up Sprints – this is an all over workout targeting the cardio vascular system as well as the body. Place your stations outside about 10metres apart and sprint from station to station do 10 reps of one exercise at each station.

Ton Up Xplosive- This does need to be done outside, sprint 10 metres do one rep of an exercise then repeat until you have done ten reps then move onto the next exercise, you can do it as a long run or as shuttles between two points.

These variations all work and place various amounts of stress on the fast muscle twitch fibres allowing hypertrophy to initiate. And add MUSCLE and torch FAT quickly.

Workouts.

As with any programme or system rest is as important as the workout itself.

Rest allows the body to repair itself and lets the muscle build through the rest and repair process. Ensure that you take onboard some protein before sleeping, this stops the body going into a catatonic state and eating away the muscle you have build during the night.

Also ensure that you take on board protein first thing in the morning as breakfast is important and in its basic meaning does mean break your fast.

It is an individual's personal choice what system they use for their workouts.

For example

1-1

Day on ------ Day off

Fours

Four Days On ------ Four Days Off

The main points of the Super 7 System variations within the book are that you can complete anyone as and when you have worked out a training method and progress as you feel fitter.

Experience tells us that people want some form of guideline when dealing with programmes in order that they can progress, to that end we have included a rule of thumb for progressions as can be seen below.

Please don't get hung up on the table the other point of the system is VARIATION as this will help with progression.

Remember the system is fundamental in its approach that bodyweight exercises are the staple ingredient (Ton Up standard), the other variations are their in order to place further challenges on your body both mentally and physically.

Example Programmes.

Ton Up Standard.

Beginners should aim to complete 1-3 sets.

Intermediate should aim to complete 4-6 sets.

Advanced should aim to complete 7-9 sets

After 8 sets are attained you are ready to move onto Ton Up overload.

Beginner

Based on 3 day method over 4 weeks

Day	Sets	Workout	Sets	Workout	Sets	Workout	Sets	Workout
Day1	1	1	2	9	2	6	3	4
Day2	1	2		Rest	3	7		Rest
Day3	1	3	2	10	3	8	3	5
Day4		Rest	2	1		Rest	2	6
Day5	1	4	1	2	3	9	2	7
Day6	2	5		Rest	3	10		Rest
Day7	1	6	2	3	3	1	1	8
Day 8		Rest	2	4		Rest	2	9
Day 9	2	7	2	5	3	2	3	10
Day 10	1	8		Rest	3	3		Rest

Intermediate

Based on two on two off incorporating ton up Xplosive* over 4 weeks

Day	Sets	Workout	Sets	Workout	Sets	Workout	Sets	Workout
Day1	3	10	3	3		rest	6	8
Day2	3	9		rest	4	5	6	7
Day3		rest	1	2*	4	4		Rest
Day4	3	8	3	1		rest	6	6
Day5	3	7		rest	5	3	6	5
Day6		rest	4	9	5	2		Rest
Day7	1	6*	2	8*		rest	4	4*
Day 8	3	5		rest	3	1*	6	3
Day 9		rest	4	7	5	10		Rest
Day 10	3	4	4	6		rest	6	2

Whatever you choose, do not always stick to it; try to mix up your training programme as much as possible. This ensures that your body is always challenged as well as your mind.

This means that when doing the Ton Up system if you are completing workout 1 six times in two weeks ensure that you start off the programme at a different exercise each time.

This again will stop your body and mind becoming bored and used to the same stimulation by starting at the same point each time. It also places stress on the muscles as you get tired the muscles have to work harder and by using a different start point each time you hit the exercises at different points of fatigue.

THE GOLDEN RULES OF TON UP™

1. Bodyweight Ton Ups are key to the system
   

   
   

2. All exercises completed with proper technique
   

   
   

3. All records are to be kept updated
   

   
   

4. Only progress with additional sets when the burning stops!
   

   
   

5. Never increase reps only sets
   

   
   

6. Variety is paramount to progression
   

   
   

7. Challenge yourself during workouts
   

   
   

8. No rest between exercises
   

   
   

9. Only 60 seconds between sets
   

   
   

10. If you fail we fail!
    

Ton Up (2)

TON UP (100)

Complete 10 reps per exercise with no rest while completing the circuit. Only 60 seconds rest between circuits. 10 x 10 = 100

Exercises in order

1. Wide Arm Push Ups
   
2. Single leg V sits
   
3. Gun drills (jumping lunges)
   
4. Dive bomber Press Ups
   
5. Double leg V sits
   
6. Squat Jumps
   
7. Burpee
   
8. Bastardo (burpee with a press up)
   
9. Twist sit Ups
   
10. Bouncing Bomb Press Ups
    

Let us know how you get on with number 2 and please let us have your comments and emails. You can visit us at

www.tod-coaching.co.uk

www.k8bells.co.uk

NoteBrian Fernie is an accredited Master Personal Trainer, Extreme Kettlebell Instructor and Triathlon Coach. He is the founder of the UK's number 1 outdoor premier personal training company and is an accomplished triathlete and international presenter.