Pro fighter the Mayhem

Pro MMA fighter Nathan The Mayhem Wilson

FABC in da house

you know you want it

Strength and Conditioning 1

Strength and conditioning

In this issue we will look at two types of leg exercise, namely the step up and bulgarian split squats. Both exercises are great single leg exercises for developing strength.

The Step Up
Ensure that the box used for this exercise is

> 12-18" minimum off the floor
> or at least high enough to create a right angle on the knee bend non
> slip surface on the top wide enough for the lifters foot to be placed
> fully on top

> Ensure that the bar is approximately armpit height, move towards the bar and place the bar in the low or high position across the back, hips and feet should be directly below the bar.

> a pronated grip approximately more than shoulder width should be adopted.
> elbows should be raised to form a shelf to be created across the back
> so the bar does not slip

> step up onto the box from a standing position with the lead leg, ensure the trail leg is in contact with the floor.

> do not push off the trail leg, ensure that your torso is square and erect throughout the exercise.

> pause at the top of the exercise and

> then shift your weight back to the trail leg before returning the lead leg back to the start position.





*ensure that a spotter is used throughout the exercise

Bulgarian split squats

> grasp the bar in a pronated grip and the bar is in the low or high position across the back, grip should be just outside shoulder width apart.

> stand in front of a bench or box and place the rear foot on the bench

> Ensure that your weight is placed evenly throughout the lead foot with
> the knee in line with your toes

>lower to a point ensuring the the thigh of the lead leg is parallel or
>almost parallel to the floor

> Ensure that the torso remains erect and square to avoid bending over

> the knee should not lock out at the top of the movement.




both of these exercises are great for single leg strength and should be practiced regularly throughout your strength and conditioning programme.

FABC

Fauldhosue boxers back in da house

Pro MMA Fighter Nathan Wilson

Pro Boxer Sean watson

Sean on grip dominator pull ups during a conditioning circuit

FABC

Coach GI Pain putting Fauldhouse boxing Coach Willie and Boxer Stephen through their paces. https://www.youtube.com/watch?v=3KKlOXg07ps

Swiss ball fab five routine

What is the role of an MMA conditioning coach?

Or of that coach for any matter, ultimately it should be to be a success for any fighter or athlete you train.
As a strength and conditioning coach knowledge is power. You need to understand certain scientific aspects and be able to understand and apply them.
Basic knowledge and awareness in the following will help you start life as a coach
• Psychology of sport
• Anatomy and biomechanics
• Nutrition
• Sports Medicine
• Speed, Agility and Quickness Drills
• Program Design
• Energy Systems
• Muscular System
• Skeletal System
• Nervous System
• Cardiovascular System
• Respiratory System
• Endocrine System
• Basic Biomechanics
• Kinematics
• Strength programmes



To design a tailored programme four main factors need to be addressed
1. Assessment
2. Instruction
3. Re assess
4. Develop

Assessment is key and fundamental in the design of a programme
The assessment should cover all health and fitness related topics in order for the programme design to be tailored to the individual.

Instruction is a simple step in that all exercises and drills used should be taught to the fighter ensuring that correct technique is taught and biomechanics and anatomy are taken into consideration

Re assess the fighter to ensure they understand the programme design, aims and goals

Develop is the part where the programme takes shape and the programme is implemented in order to maximise performance of the fighter ensuring they are in peak condition at the right time. However the programme factors are an on-going process and adaptive.

In order to maximise performance consideration has to be given to
• Structure
• Function
• Mechanical efficiency
• Physiological efficiency
This should ensure that maximum performance is attained.

Characteristics of MMA strength and conditioning coach vary from coach to coach and are unique to that individual person, common characteristics are
• Know your athlete/s
• Be knowledgeable in your area of expertise
• Be supportive
• Always have a written plan
• Develop strategies


Many factors affect the outcome of a programme and the phases within but by being flexible and approachable as a coach will ensure your success.

K8 Combat jan2011

GPP Circuit

General Conditioning

Wolfpack UK sessions

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.

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

Kettlebells for Triathletes Part 2

Hope fully by now you will have read and digested some of part 1 and why kettlebell training should be an integral part of your strength and conditioning for endurance events.

In part 2 we will cover selection of a kettlebell and weight, and cover further exercises which will aid you in your strength training.
Kettlebell selection
When choosing a KB it comes down to an individual’s choice and much has been written covering this subject.
The KB should fit comfortably in the hand and easy to grip, with the handle being smooth, the horns rounded not angular and the distance from the bell to the handle around 6cm’s.

I personally use KB’s provided by optimal life fitness or Jordan’s as these fit the above criteria and are averagely priced. Whether you want cast iron, solid, rubber, vinyl dipped is entirely your choice.
Weight wise it is widely recognised that female’s starting out should use between an 8kg – 12kg KB and med 16kg-20kg KB. Again this is down to experience with KB’s and current fitness levels.

The main point to remember is that the KB will work your body as an entire unit and not isolate muscle groups (unless used for this purpose) so starting with the above suggested weights until the technique is mastered is sound advice. Please don’t purchase any of the so called fitness belles which range from about 2.5kg to 7kg as you will quickly find that these are of no use to you in any capacity apart from a doorstop.

Conventional exercises


These can be used as part of your training and are widely used by athletes with Kb’s.
The basic’s are
Tricep extension
Bicep curl
One arm row

All are utilised the same way as a normal dumbbell, beware though that the KB does hang as dead weight and is harder to control compared to a balanced Dumbbell. We will add some more isolation exercises later.


The swing


Once you have mastered the basic Kb techniques, you can look to progress onto other exercises; one thing that I as a coach and KB user advocate is the turn method of swinging.
Many people use the standard version (American) which places a lot of pressure onto the front deltoid and users/athletes tend to try and lift rather than swing the KB.
The thumb method basically is turning your thumb to the rear (thumb to bum) as the Kb swings through your legs. This method allows for better control and utilises the rotator cuff muscles, triceps and deltoids to be incorporated more and ensures that the athlete “snaps out” from the hips utilising the PKC (posterior kinetic chain) and ensures the bell swings rather than being lifted.
Most Kb movements start from the swing and can be completed using one or two Kb’s below is some of the basic exercises.


Fundamentals.


1. Double handed swing
2. Single hand swing
3. Alternate hand swing
4. The clean (rack)
5. The High Pull
6. The swing snatch
7. Military Press
8. See Saws.
9. Front Squat
10. Conventional dead lift


These exercises must be practiced and perfected before moving onto additional exercises, I have tried to include what I feel are the better versions for triathletes, and have tried many and varied versions with Team T.O.D over the past year.

Progression


1. Arrowhead swing (double swing to overheard)
2. Saxon side bends
3. Diagonal snatch
4. Reaching Lunge (front, side, rear)
5. Stair Squat
6. One arm Scot’s press (squat press)
7. Windmill
8. Turkish get up (lunge style)
9. Split jerk
10. Push Press


The above list is not exhaustive either are the different types or amounts of KB exercises out there,
However the above and the exercises listed in this blog are as I said what I as a coach and triathletes from Team T.O.D who have used the KB’s as an integral part of there training consider to be the better ones.


If there are any out there we have missed or are considered to be better than those listed please let me know and I will try them out.

Conventional exercises have briefly been covered but we will add some more to the list which can be beneficial to your strength programme and should e incorporate as part of it and not used as stand alone exercises.


1. Bench press
2. Calf raise
3. Thumbs up press up
4. The Fly
5. Straight arm pull over
6. Bent arm pull over
7. Front arm raise
8. Jowett tricep kickback
9. Side press
10. Bent press


When it comes down to sets and reps for any of the exercises listed, this again is down to specifics and what the outcome of your session is to be.
Predominantly we as a team tended to opt for between 12-15 reps of a set, and also conducted timed circuits of 5 minutes with 30 seconds of an exercise and fifteen seconds rest, completing as many reps as possible in that time for each exercise, this also lends the body to metabolic conditioning which is a another subject in its entirety.


Looking forward to part three we will cover more complex moves for the triathlete.


Get swinging!


www.tod-coaching.co.uk
www.teamtod.co.uk
www.k8bells.com

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