Dave "The Bell Ringer"

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

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.

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.

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

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