tag:blogger.com,1999:blog-73724583811394634612024-03-19T04:53:34.408+00:00T.O.D CombatCoachhttp://www.blogger.com/profile/03531203362450529847noreply@blogger.comBlogger80125tag:blogger.com,1999:blog-7372458381139463461.post-25963344174062353382017-10-04T07:20:00.000+01:002017-10-04T07:20:14.650+01:00Increase your perfomance go pre fatigue! <br />
Pre Fatigue <br />
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‘Fatigue makes cowards of us all’ (Vince Lombardi) <br />
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You have heard all the words before “Man up” “It’s only weakness leaving the body” <br />
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. <br />
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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. <br />
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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. <br />
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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. <br />
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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. <br />
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One way of preparing the body is to conduct metabolic conditioning circuits, which need to be done in three parts – General- Special-Specific. <br />
General- for example Hammer curls with a dumbbell this is targeting the muscles used when throwing hammer punches <br />
Special- Band hammer curls sixty reps in thirty seconds. <br />
Specific- one arm band hammer punches on a dummy from the mount position. <br />
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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. <br />
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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. <br />
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Keeping with the hammer curls (upper body) how do we pre fatigue it. A quick exmple of an upper body blast would be <br />
1. 20 wide arm press ups <br />
2. 1o box press ups each side <br />
3. 10 diamond shape pres ups <br />
4. 10 clap press ups <br />
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. <br />
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Don’t be scared to experiment with exercises and sets in order to progress your fighters or progress as a fighter. <br />
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. <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUesQwujRM_juEnBwcOwplnR5vCiEtqq-Up-qCjRctKrSLTF9DpXjPGwnGBQmsOzdecn5gmed1VX4Tz1AC4ZM09Nfk6FPgCr5_i6DsMtGAcMpdb8V_TyBIUcHgBIl6QECMZaMdIp2qMaI/s1600/boxer2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUesQwujRM_juEnBwcOwplnR5vCiEtqq-Up-qCjRctKrSLTF9DpXjPGwnGBQmsOzdecn5gmed1VX4Tz1AC4ZM09Nfk6FPgCr5_i6DsMtGAcMpdb8V_TyBIUcHgBIl6QECMZaMdIp2qMaI/s320/boxer2.jpg" width="320" height="279" data-original-width="372" data-original-height="324" /></a></div>Coachhttp://www.blogger.com/profile/03531203362450529847noreply@blogger.com0tag:blogger.com,1999:blog-7372458381139463461.post-79979189074215583662014-03-08T09:08:00.001+00:002014-03-08T09:08:51.432+00:00Top Ten Team UK seminar<iframe width="560" height="315" src="//www.youtube.com/embed/ZS5F9xXe7nQ" frameborder="0" allowfullscreen></iframe>Coachhttp://www.blogger.com/profile/03531203362450529847noreply@blogger.com0tag:blogger.com,1999:blog-7372458381139463461.post-85080387995656846362014-03-08T09:05:00.001+00:002014-03-08T09:05:34.849+00:00a little more of Ben<br />
<iframe width="560" height="315" src="//www.youtube.com/embed/0tGd87E8CfQ" frameborder="0" allowfullscreen></iframe>Coachhttp://www.blogger.com/profile/03531203362450529847noreply@blogger.com0tag:blogger.com,1999:blog-7372458381139463461.post-62087355634375160102014-03-08T09:04:00.001+00:002014-03-08T09:04:18.042+00:00BJJ blue belt Ben introduced to T.O.D Combat<br />
<iframe width="560" height="315" src="//www.youtube.com/embed/dxtSFfZ_7X8" frameborder="0" allowfullscreen></iframe>Coachhttp://www.blogger.com/profile/03531203362450529847noreply@blogger.com0tag:blogger.com,1999:blog-7372458381139463461.post-5501972721226714482014-02-18T11:25:00.001+00:002014-02-18T11:25:15.482+00:00Latest Article in Jauary Go Guide<br />
<div data-configid="0/6667214" style="width: 525px; height: 371px;" class="issuuembed"></div><script type="text/javascript" src="//e.issuu.com/embed.js" async="true"></script>Coachhttp://www.blogger.com/profile/03531203362450529847noreply@blogger.com0tag:blogger.com,1999:blog-7372458381139463461.post-15714052199895907362014-01-08T07:58:00.001+00:002014-01-08T07:58:38.646+00:00Go Guide December issue<br />
<br />
<div data-configid="0/6232462" style="width: 525px; height: 371px;" class="issuuembed"></div><script type="text/javascript" src="//e.issuu.com/embed.js" async="true"></script>Coachhttp://www.blogger.com/profile/03531203362450529847noreply@blogger.com0tag:blogger.com,1999:blog-7372458381139463461.post-2662149189448473492013-11-06T08:51:00.001+00:002013-11-06T08:51:56.043+00:00Strength training for runners<br />
Sarah Robertson came to me a few years ago with dilemma and a challenge, having only been a 5k runner for a number of years, the initial consultation went along these lines:<br />
<br />
S-“I haven’t trained in 8 months owing to a double ITB problem as in both legs have been written off by the physio”<br />
Me- “So you need a rehab programme to get you on the mend before you start training for your 5k events”<br />
S- “kinda, I want to run a marathon”<br />
B- “okay no problem when are you looking at”<br />
S- “That’s the dilemma”<br />
B-“Why”?<br />
S-“It’s the Jersey marathon and it is in six weeks”<br />
B- “oh”<br />
<br />
So based on that we discussed the challenge and despite trying to persuade her to wait a while, we started the programme.<br />
Sarah posted 4hours 45 minutes for her first attempt which given the injury and time period for training was a great effort.<br />
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From there a relationship between Coach and athlete grew, with Sarah coming up with more little goals in between her main goals. Remembering her only goal was to do 1 marathon, in her first year we completed three marathons and a number of 5 and 10k events with a half marathon for good measure.<br />
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Year 2 was the laughable one “I will just concentrate on half marathons this year”, that lasted all of two minutes when I heard “Will you train me for an ultra”? (An ultra marathon being any distance beyond marathon distance.)<br />
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The good thing was Sarah trusted me with regard to her training and despite many of her peers and fellow runners telling her it was all wrong, “runners don’t train like that” we kept going.<br />
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Sarah was introduced to Olympic lifting, kettlebells, sledges, trx, tyres, weight vests, hypoxic training, TUF (technique under fatigue) and so much more. Her running style and programme completely changed introducing hill reps, sprints, working the curve in reverse doing speed power then endurance. Most of all she was asked for constant feedback which was something new to her!<br />
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Sarah is now part of our athlete performance programme and has kindly given a testimonial which can be read below—<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinsaENLyL6jBsaEVmj-BZZCeMOnfoc4pK44QOk2zT9C62fq7izAL8k4ikoTqXeE-_nQLInaMAXLulPDWfW2zPPQOEaVCPHHY7WtxEplGG8dClvGnkjPKZ71kggNqK0R3cs9hU4CbQ43_hK/s1600/medalhaul.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinsaENLyL6jBsaEVmj-BZZCeMOnfoc4pK44QOk2zT9C62fq7izAL8k4ikoTqXeE-_nQLInaMAXLulPDWfW2zPPQOEaVCPHHY7WtxEplGG8dClvGnkjPKZ71kggNqK0R3cs9hU4CbQ43_hK/s320/medalhaul.jpg" /></a><br />
<br />
Running a marathon was an ultimate goal. It scared the hell out of me but I wanted to try it just once. Sure, I could have downloaded a training programme from the internet but I knew I needed a bit more of a ‘push’ – and I had a few wee injury niggles to resolve. I needed some help with this challenge. <br />
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Having trained previously as part of a group instructed by Brian, I knew he had the mix of knowledge and motivational skills that would get me through. And he did. There was only one ‘problem’.<br />
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He made this and other challenges seem achievable. It seemed logical after a few marathons to look to other challenges and I wondered how far I could go, could I complete an ultra marathon? After my first 53 mile race, we found out – yes, I could. My goals change and evolve because I gain physical strength and mental confidence from training with Brian. <br />
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We have now completed two competitive years and I have had no injuries to hamper my training. Yes, training can be hard work sometimes but he also makes it fun too and the results are worth it. Brian makes me realise I can achieve more than I ever thought I could.<br />
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Her strength exercises consisted of the following basics, with a variety of others at different stages of the programme.<br />
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Clean and Press<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJKJ_-eJ1X8sGjF5He9EZytp68vuBHahIUbVi-rsFqDSEMt_eWHwsteeQyqIWa2bqU2FKv3fTrxXv60WqhC7BL8DmUeDyQwAINpJT10GbGX0bFiURBQGs6J8iDDmM_DRcI6GZJ_-WDWnEI/s1600/cnp1.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJKJ_-eJ1X8sGjF5He9EZytp68vuBHahIUbVi-rsFqDSEMt_eWHwsteeQyqIWa2bqU2FKv3fTrxXv60WqhC7BL8DmUeDyQwAINpJT10GbGX0bFiURBQGs6J8iDDmM_DRcI6GZJ_-WDWnEI/s320/cnp1.jpg" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKoDgw6P8eH_MxMGTOtLL8EetaGD1nLMv_5CohBwsZfhRSepyx6nlVJqDY4WDQPvjnpVk_lk-0yiVn0dVHG8U2WxOiZ2W8Gg2OGo_EUs-8wqoyhpbydbyABNuk1ueOiyLlRH4pPMQk6q-f/s1600/cnp2.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKoDgw6P8eH_MxMGTOtLL8EetaGD1nLMv_5CohBwsZfhRSepyx6nlVJqDY4WDQPvjnpVk_lk-0yiVn0dVHG8U2WxOiZ2W8Gg2OGo_EUs-8wqoyhpbydbyABNuk1ueOiyLlRH4pPMQk6q-f/s320/cnp2.jpg" /></a><br />
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Reason<br />
The exercise involves strength and speed and works the deltoids, trapezius, quadriceps, hamstrings, glutes and triceps.<br />
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Deadlift<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuygAmt_uaJBlsDUg-6R8YzIMI76zTrCi_iF3a4PjFCZ-Am__lDblEjI5mPRiXvWUb3KTTGsPfqD_Tvk8LYcB3iDNeeUGLxvsuwJjGYS440WBN_ga9CVUXpbOyo_gOMxk8LAg3mBC-vXfA/s1600/bldl1.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuygAmt_uaJBlsDUg-6R8YzIMI76zTrCi_iF3a4PjFCZ-Am__lDblEjI5mPRiXvWUb3KTTGsPfqD_Tvk8LYcB3iDNeeUGLxvsuwJjGYS440WBN_ga9CVUXpbOyo_gOMxk8LAg3mBC-vXfA/s320/bldl1.jpg" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTvrSjx4T7V6l1OE31yyWMkwBKCkL2JjVssB0zY5OnY5StGNM674NmHkFoy8hHkJx4SaCUflnIwsPK4cu1WWVv361nx53YPwsrxF4ubPgvnTrPAZkX80lIuzQ-ksm7WubTQTpjJktWe_hM/s1600/bldl2.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTvrSjx4T7V6l1OE31yyWMkwBKCkL2JjVssB0zY5OnY5StGNM674NmHkFoy8hHkJx4SaCUflnIwsPK4cu1WWVv361nx53YPwsrxF4ubPgvnTrPAZkX80lIuzQ-ksm7WubTQTpjJktWe_hM/s320/bldl2.jpg" /></a><br />
Another strength and speed exercise targeting the lower back trapezius, quads, hamstrings and glutes<br />
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Squats<br />
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<b>Picture to follow</b><br />
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The squats are a great strength exercise and target the quads, hamstrings, hips and lower back<br />
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Sissy lunges<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7v0OrhDxZfZSmyo7vBqaNIsNhFeiaa7p-i0gdKuvyghEx3BNqr8MuoDLgS1FwfXd1PME2ALOFfPDF4BjGdUXyGWOIB09X3bknn7nYHLNtOHe-4w9JZEUn1uGUyGukCGlCEwG2OHQuDwQJ/s1600/sissylunge1.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7v0OrhDxZfZSmyo7vBqaNIsNhFeiaa7p-i0gdKuvyghEx3BNqr8MuoDLgS1FwfXd1PME2ALOFfPDF4BjGdUXyGWOIB09X3bknn7nYHLNtOHe-4w9JZEUn1uGUyGukCGlCEwG2OHQuDwQJ/s320/sissylunge1.jpg" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEig4kaNxMv9AKXrxN83GvdGMFtsyvYwKBxSgLDCDzWU8IMDblJ0bpYpkbgkiM8fcASAVb8QcQMP045AVmGvLK6mGjT9sZpFb3BDkIYBde1h5_OY_rJscHjrVoS0Cj0zCkxF-FlMSWUgnOK2/s1600/sissystart.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEig4kaNxMv9AKXrxN83GvdGMFtsyvYwKBxSgLDCDzWU8IMDblJ0bpYpkbgkiM8fcASAVb8QcQMP045AVmGvLK6mGjT9sZpFb3BDkIYBde1h5_OY_rJscHjrVoS0Cj0zCkxF-FlMSWUgnOK2/s320/sissystart.jpg" /></a> <br />
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This exercise - a variety of a standard lunge - is not vastly used but is great for strengthening the vastus medialis muscle which helps to align and track the kneecap properly. If you strengthen this muscle it can help prevent runners knee/knee pain.<br />
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Charlies Angels<br />
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A variety of the Gun drill exercise <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSKY11jUE_ebhkKNQFUrdltDmQDCcBPuL2vq4W6k4lF_RHdjaEdVVo3X3XZTQIoRe0SUc_ZBYw69qe9D0BOjJMcysJnj8JiwhxcAy1kEBg-pzAge30qNzYXqhJCkvMjiN-zO23vxTAvn9M/s1600/charliesangel1.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSKY11jUE_ebhkKNQFUrdltDmQDCcBPuL2vq4W6k4lF_RHdjaEdVVo3X3XZTQIoRe0SUc_ZBYw69qe9D0BOjJMcysJnj8JiwhxcAy1kEBg-pzAge30qNzYXqhJCkvMjiN-zO23vxTAvn9M/s320/charliesangel1.jpg" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzlH6JjJ6M52k8pkz4bK4sovdJ8m_FOcFfRtrptHzJe9ea78LQXA4npKmLcHPht7t3UCUA4BlbKMngielgvCebiziq5-HWOw4HFbInmbIOH7D1Xfkvf964pYONvLCDZJxgIVIVzD2uMtG9/s1600/charliesangel2.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzlH6JjJ6M52k8pkz4bK4sovdJ8m_FOcFfRtrptHzJe9ea78LQXA4npKmLcHPht7t3UCUA4BlbKMngielgvCebiziq5-HWOw4HFbInmbIOH7D1Xfkvf964pYONvLCDZJxgIVIVzD2uMtG9/s320/charliesangel2.jpg" /></a><br />
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Plyometric exercise aids running economy and all runners should incorporate single leg exercises into their programme, the additional benefit of this type of jumping lunge is the rotation of the torso which helps promote stability in the abdominal and lower back areas.<br />
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Kettlebell swing<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFqNC9qQt4w8kHcsvdgz2hZc-2X3prlK_dKDBu37l58GDls6K7wLTIH1lalFskO2bJwA41QhUmholzLPDHSppu7ziYbvo3uRFY5z_QDnw6jmdtA-SF0bvBmAyUgqb7bH-9QHLqN_92K5TU/s1600/kb1.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFqNC9qQt4w8kHcsvdgz2hZc-2X3prlK_dKDBu37l58GDls6K7wLTIH1lalFskO2bJwA41QhUmholzLPDHSppu7ziYbvo3uRFY5z_QDnw6jmdtA-SF0bvBmAyUgqb7bH-9QHLqN_92K5TU/s320/kb1.jpg" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_8ex_aEAc_rTvb2IwjGNj858mJQp3aRZKAPrwqb5s_kEFynkqmgxzDeZx04DDiuXZpNgEVHltLlKPxYDKjPvSpLUiLSUTCsdfNxx8apLlanvlqk18FKEJw_y6KpLoUvXLALCWzbKHgS8Q/s1600/kb2.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_8ex_aEAc_rTvb2IwjGNj858mJQp3aRZKAPrwqb5s_kEFynkqmgxzDeZx04DDiuXZpNgEVHltLlKPxYDKjPvSpLUiLSUTCsdfNxx8apLlanvlqk18FKEJw_y6KpLoUvXLALCWzbKHgS8Q/s320/kb2.jpg" /></a><br />
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The kettlebell swing is both a strength and power exercise. The swing strengthens the back, shoulders, torso and posterior kinetic chain, It also promotes functionality of the body as in it works as one unit rather than isolating the muscle groups. <br />
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Kettlebell single leg deadlift<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQnznbj8Za7KT_E-OWHhpPF9asR6gS1C9AZWL3jbFXuCEeKnLW70rmlct2ITZ6FfgTZHHNA-ZM3Xo8Lu_AYLMMZnrflA62MVN4BwfQF7vXteB4upB58q7F8ErOKDPA5h6TfY8HXWv2Lh9B/s1600/kbsldl1.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQnznbj8Za7KT_E-OWHhpPF9asR6gS1C9AZWL3jbFXuCEeKnLW70rmlct2ITZ6FfgTZHHNA-ZM3Xo8Lu_AYLMMZnrflA62MVN4BwfQF7vXteB4upB58q7F8ErOKDPA5h6TfY8HXWv2Lh9B/s320/kbsldl1.jpg" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRySkVmb5mHVQTGU5YBzNrheG1DhOSiYPEvsmHq1sc1WDCw-zJ7kozAZKRhR6wCS4NWZqqth6W507e_ktPRn6yZW0WKw7UHV55UVQGjTBYooEGH0VVC25N5Kch2atmaxXUIRT-iT6Q5dKa/s1600/kbsldl2.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRySkVmb5mHVQTGU5YBzNrheG1DhOSiYPEvsmHq1sc1WDCw-zJ7kozAZKRhR6wCS4NWZqqth6W507e_ktPRn6yZW0WKw7UHV55UVQGjTBYooEGH0VVC25N5Kch2atmaxXUIRT-iT6Q5dKa/s320/kbsldl2.jpg" /></a><br />
<br />
Targets the posterior chain and torso , inclusive of hamstring, glutes and erector spinae which help with posture , which are also involved in running, and jumping, they are responsible for generating hip and back extension power. Aside from the performance and posture promotion, keeping these muscles in good shape is also important for injury prevention.<br />
<br />
Since the initial programme Sarah has competed in over 13 ultra marathons (ranging in distance from 33 miles to 95 miles), marathons, duathlons, x country events and is one of only five women in Scotland to have completed five ultra races in the 2013 Scottish Ultra Marathon Series.<br />
<br />
What will next season bring?<br />
Coachhttp://www.blogger.com/profile/03531203362450529847noreply@blogger.com0tag:blogger.com,1999:blog-7372458381139463461.post-28469756789715638722013-09-10T11:16:00.000+01:002013-09-10T11:16:36.815+01:00boxer/kickboxer da Banshee @tod combat<br />
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<iframe height="360" width="640" frameborder="0" src="http://www.magisto.com/embed/M08NZkELECswAxliCzE"></iframe>Coachhttp://www.blogger.com/profile/03531203362450529847noreply@blogger.com0tag:blogger.com,1999:blog-7372458381139463461.post-63657233166429232662013-09-10T11:13:00.000+01:002013-09-10T11:13:30.770+01:00Pro fighter the Mayhem <br />
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<iframe height="360" width="640" frameborder="0" src="http://www.magisto.com/embed/bUYSNFoaHTU5ABpiCzE"></iframe>Coachhttp://www.blogger.com/profile/03531203362450529847noreply@blogger.com0tag:blogger.com,1999:blog-7372458381139463461.post-27315737585615826402013-09-10T11:12:00.000+01:002013-09-10T11:12:03.702+01:00Pro MMA fighter Nathan The Mayhem Wilson<br />
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<iframe height="360" width="640" frameborder="0" src="http://www.magisto.com/embed/OkVMagMFBmkyXEZiCzE"></iframe>Coachhttp://www.blogger.com/profile/03531203362450529847noreply@blogger.com0tag:blogger.com,1999:blog-7372458381139463461.post-80999908839683217202013-09-10T11:09:00.001+01:002013-09-10T11:09:54.994+01:00Pro boxer Sean Watson<br />
<br />
<iframe height="480" width="360" frameborder="0" src="http://www.magisto.com/embed/KkREZggWFz4oRxZgCzE"></iframe>Coachhttp://www.blogger.com/profile/03531203362450529847noreply@blogger.com0tag:blogger.com,1999:blog-7372458381139463461.post-18420065263301807672013-09-10T11:08:00.000+01:002013-09-10T11:08:22.500+01:00FABC in da house<br />
<br />
<iframe height="480" width="360" frameborder="0" src="http://www.magisto.com/embed/P1ZEOUEXRmgrXxtgCzE"></iframe>Coachhttp://www.blogger.com/profile/03531203362450529847noreply@blogger.com0tag:blogger.com,1999:blog-7372458381139463461.post-77708751197941549972013-07-18T08:45:00.000+01:002013-07-18T08:45:58.251+01:00Strength and movement<br />
Check out our Strength and Movement for combat sports in this months Go Guide<br />
<br />
<br />
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<div data-configid="0/4056284" style="width: 525px; height: 525px;" class="issuuembed"></div><script type="text/javascript" src="//e.issuu.com/embed.js" async="true"></script>Coachhttp://www.blogger.com/profile/03531203362450529847noreply@blogger.com0tag:blogger.com,1999:blog-7372458381139463461.post-26980996336325103322013-07-18T08:22:00.000+01:002013-07-18T08:22:35.984+01:00you know you want it<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtq5xKJATD0d85yZRF9WuUTJUACNDxfcAgVia633UELfMO0ZfocrbymSlRIoDBObpy22-PzoZJ5IrqrZT5liPE4NYV9e2YiRR-_sdrqksfst4U2NKSbyhWCwtQSRyHT_Ec_kZuM-BhqTE/s1600/olympic-kettlebell-flyer.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtq5xKJATD0d85yZRF9WuUTJUACNDxfcAgVia633UELfMO0ZfocrbymSlRIoDBObpy22-PzoZJ5IrqrZT5liPE4NYV9e2YiRR-_sdrqksfst4U2NKSbyhWCwtQSRyHT_Ec_kZuM-BhqTE/s320/olympic-kettlebell-flyer.jpg" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZ5DZOy7rNz0Ycp89xcZ47O0g9ftHkiYOsoO0BGjulj6QWFJcDinVNiirh5yQ5jIS8veLPagKxmDpVYyGQ0Y7cCqnw_8ZM5045jM9GLzGjWCX5zuYp7IirLNI2qoQ2zt_PyYNsuzh2oHE/s1600/athletic+performance+brian.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZ5DZOy7rNz0Ycp89xcZ47O0g9ftHkiYOsoO0BGjulj6QWFJcDinVNiirh5yQ5jIS8veLPagKxmDpVYyGQ0Y7cCqnw_8ZM5045jM9GLzGjWCX5zuYp7IirLNI2qoQ2zt_PyYNsuzh2oHE/s320/athletic+performance+brian.jpg" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQ0tt4gDyqTlOxA0POU-nFnNHzTpPDPJipIcOZn64emGdFQqdro5WTCFgx4t2qEx6wdx4tIpUFZhpXFqNJKfeAVE_oEpEZKkRQIudAKhgGXw0wHVwFldx2Va01LfhjyPXGKPwyUv4V8hM/s1600/combat+arts+ann.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQ0tt4gDyqTlOxA0POU-nFnNHzTpPDPJipIcOZn64emGdFQqdro5WTCFgx4t2qEx6wdx4tIpUFZhpXFqNJKfeAVE_oEpEZKkRQIudAKhgGXw0wHVwFldx2Va01LfhjyPXGKPwyUv4V8hM/s320/combat+arts+ann.jpg" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_4vEooAdsYyAIdbTFYNZnA6PXfhuGn9q-Hxaog6OOl1XngPsuAI8XC2NYwrWM6VWEoOiJTGKZg9NvvMLe0_6v5Q7hz9UEDC41sK8ipuzA-8ulVm-w4WjzH4HdhnsKs7oIORFViBmDdT0/s1600/combat+arts+dave.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_4vEooAdsYyAIdbTFYNZnA6PXfhuGn9q-Hxaog6OOl1XngPsuAI8XC2NYwrWM6VWEoOiJTGKZg9NvvMLe0_6v5Q7hz9UEDC41sK8ipuzA-8ulVm-w4WjzH4HdhnsKs7oIORFViBmDdT0/s320/combat+arts+dave.jpg" /></a>Coachhttp://www.blogger.com/profile/03531203362450529847noreply@blogger.com0tag:blogger.com,1999:blog-7372458381139463461.post-66840569313368532772013-07-05T09:16:00.000+01:002013-11-06T09:04:18.781+00:00Strength and Conditioning 1<br />
Strength and conditioning <br />
<br />
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.<br />
<br />
The Step Up<br />
Ensure that the box used for this exercise is <br />
<br />
> 12-18" minimum off the floor<br />
> or at least high enough to create a right angle on the knee bend non <br />
> slip surface on the top wide enough for the lifters foot to be placed <br />
> fully on top<br />
<br />
> 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.<br />
<br />
> a pronated grip approximately more than shoulder width should be adopted. <br />
> elbows should be raised to form a shelf to be created across the back <br />
> so the bar does not slip<br />
<br />
> step up onto the box from a standing position with the lead leg, ensure the trail leg is in contact with the floor. <br />
<br />
> do not push off the trail leg, ensure that your torso is square and erect throughout the exercise.<br />
<br />
> pause at the top of the exercise and<br />
<br />
> then shift your weight back to the trail leg before returning the lead leg back to the start position.<br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhleRsBKSb3DMucMbB4-yHlYil2rlWbY0WwvAC30Q4G7_U24rwuhoKqXhOOWrhZyQd2TweDBC_v6fSfPmHRuoIjrbFF8F-fqu-JPESJB772rBqKqQtMLBvNZjmS5mHy9tmRDGfukX5zDAQ/s1600/startposn.JPG" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhleRsBKSb3DMucMbB4-yHlYil2rlWbY0WwvAC30Q4G7_U24rwuhoKqXhOOWrhZyQd2TweDBC_v6fSfPmHRuoIjrbFF8F-fqu-JPESJB772rBqKqQtMLBvNZjmS5mHy9tmRDGfukX5zDAQ/s320/startposn.JPG" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjj6N0Hl7w9xCaRG43Y8ZooK8A8iwX9PmO-EbIy2cMVvncXJXznSHEqef8vI3hCPGA0XXqa_vkMAmLuXtIi6XaaLzyB_bo5qfLvpQu78XvOv84llQAHlItQby_gBVl1MN8rQqKe07VnJ1Q/s1600/step+up.JPG" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjj6N0Hl7w9xCaRG43Y8ZooK8A8iwX9PmO-EbIy2cMVvncXJXznSHEqef8vI3hCPGA0XXqa_vkMAmLuXtIi6XaaLzyB_bo5qfLvpQu78XvOv84llQAHlItQby_gBVl1MN8rQqKe07VnJ1Q/s320/step+up.JPG" /></a><br />
<br />
<br />
*ensure that a spotter is used throughout the exercise<br />
<br />
Bulgarian split squats<br />
<br />
> 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.<br />
<br />
> stand in front of a bench or box and place the rear foot on the bench<br />
<br />
> Ensure that your weight is placed evenly throughout the lead foot with <br />
> the knee in line with your toes<br />
<br />
>lower to a point ensuring the the thigh of the lead leg is parallel or <br />
>almost parallel to the floor<br />
<br />
> Ensure that the torso remains erect and square to avoid bending over<br />
<br />
> the knee should not lock out at the top of the movement.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioqOVPuuPFE5tIc70OsTDqgJaLJtkbe_rUCoHCYCODY7Aln_28ry9j2BxLn4Cq5JZXkhgCOPHUPHETiutUzU1mtUme2g3SrrCqKLgoz0CFqkkxJZWnmr22EwGrJgkU9lIhSFp4YFJgGUI/s1600/bsplisqstart.JPG" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioqOVPuuPFE5tIc70OsTDqgJaLJtkbe_rUCoHCYCODY7Aln_28ry9j2BxLn4Cq5JZXkhgCOPHUPHETiutUzU1mtUme2g3SrrCqKLgoz0CFqkkxJZWnmr22EwGrJgkU9lIhSFp4YFJgGUI/s320/bsplisqstart.JPG" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWuz_sgXgXn6iBfLAnKB8_-j7YxXETJe0y8YWlNRvobtx0ot_GlkSqixjaGy89-Fxlg5UCyETtVoYvNFTFuO6GKW6mVzKfcYlaOTLVbfMPNXXC_1wWWM9HF-WL65LVsdjpdJw9gRMHSyE/s1600/bsplitsq.JPG" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWuz_sgXgXn6iBfLAnKB8_-j7YxXETJe0y8YWlNRvobtx0ot_GlkSqixjaGy89-Fxlg5UCyETtVoYvNFTFuO6GKW6mVzKfcYlaOTLVbfMPNXXC_1wWWM9HF-WL65LVsdjpdJw9gRMHSyE/s320/bsplitsq.JPG" /></a><br />
<br />
<br />
both of these exercises are great for single leg strength and should be practiced regularly throughout your strength and conditioning programme.<br />
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Coachhttp://www.blogger.com/profile/03531203362450529847noreply@blogger.com0tag:blogger.com,1999:blog-7372458381139463461.post-6081825077631577482013-05-16T13:25:00.000+01:002013-05-16T13:25:03.674+01:00Swim training article in Go Gudie magazine<br />
<br />
have a look at our Swim training for fighters article in Go Guide magazine<br />
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<div data-configid="0/2462575" style="width: 525px; height: 373px;" class="issuuembed"></div><script type="text/javascript" src="//e.issuu.com/embed.js" async="true"></script><br />
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Coachhttp://www.blogger.com/profile/03531203362450529847noreply@blogger.com0tag:blogger.com,1999:blog-7372458381139463461.post-77038270053758916402013-05-09T09:05:00.000+01:002013-05-09T09:05:09.720+01:00FABC <br />
<br />
<iframe width="420" height="315" src="http://www.youtube.com/embed/Y8F8hbyOLPc" frameborder="0" allowfullscreen></iframe>Coachhttp://www.blogger.com/profile/03531203362450529847noreply@blogger.com0tag:blogger.com,1999:blog-7372458381139463461.post-91796742014686773972013-05-09T09:02:00.000+01:002013-05-09T09:02:36.682+01:00Fauldhosue boxers back in da house<br />
<br />
<iframe width="420" height="315" src="http://www.youtube.com/embed/BQAjA8DMvqA" frameborder="0" allowfullscreen></iframe>Coachhttp://www.blogger.com/profile/03531203362450529847noreply@blogger.com0tag:blogger.com,1999:blog-7372458381139463461.post-72719184868276043762013-05-09T08:57:00.000+01:002013-05-09T08:57:11.210+01:00Pro MMA Fighter Nathan Wilson<br />
<br />
<iframe width="420" height="315" src="http://www.youtube.com/embed/vUJH1RmfmzM" frameborder="0" allowfullscreen></iframe>Coachhttp://www.blogger.com/profile/03531203362450529847noreply@blogger.com0tag:blogger.com,1999:blog-7372458381139463461.post-19895572919502115322013-05-02T08:38:00.000+01:002013-05-02T08:38:27.633+01:00Coach Ann's award <br />
<br />
http://officialbodybar.wordpress.com/2013/05/01/creative-trainer-of-the-month-ann-ritchie/<br />
Coachhttp://www.blogger.com/profile/03531203362450529847noreply@blogger.com0tag:blogger.com,1999:blog-7372458381139463461.post-66108662510395655392013-04-30T08:49:00.000+01:002013-04-30T08:49:00.328+01:00<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu-2_2eFCSaLJcVyVxq0dMaALtG4MsFYLcOrXjHOQmSNFBCHBrtudH5cXU9lFX0kWy1rvOcrX0gnunugJxwqjZm80qr0HYshXo1NRlJrD6WF48lQUlm68e9wbUrEVhB8Y4h0t62EXXqjc/s1600/crucifix2airt.JPG" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu-2_2eFCSaLJcVyVxq0dMaALtG4MsFYLcOrXjHOQmSNFBCHBrtudH5cXU9lFX0kWy1rvOcrX0gnunugJxwqjZm80qr0HYshXo1NRlJrD6WF48lQUlm68e9wbUrEVhB8Y4h0t62EXXqjc/s320/crucifix2airt.JPG" /></a><br />
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<br />
Suspension training<br />
<br />
Once thought of as just a set of Olympic rings for gymnasts, suspension training has seen a huge demand recently especially amongst fighters.<br />
<br />
Suspension systems are not new, they are not for the elite, with a bit of practice they can be mastered. There are various types of suspension systems around; my team have been using one format or another since 2005 to great success both with fighters and members. <br />
You are probably asking what is suspension training and who can or how do I use it?<br />
<br />
The modern term suspension training is coined from the company Fitness Anywhere who invented the TRX (Randy Hetrick a former US Navy seal is considered the originator of the TRX)however as we mentioned suspension training in the form of rope training and gymnastic rings have been around for 100’s of years.<br />
<br />
Suspension training is a form of resistance training that also includes bodyweight exercises where the body is moved through a variety of multi-planar, compound exercises,. The aim is to develop strength, balance, flexibility, and joint stability simultaneously. <br />
<br />
Suspension training does require a general level of fitness for anyone wishing to use and progress safely with these systems, as there is pressure placed on stabilising muscle groups which tend to be ignored by the public in general.<br />
Is suspension training good for fighters, YES! As a fighter suspension training should be incorporated into your training programme on a regular basis. Benefits of this type of training include<br />
<br />
<br />
1. Improved coordination<br />
2. Improved balance<br />
3. Improved muscular strength<br />
4. Improved muscular endurance<br />
5. Improved plyometrics<br />
6. Improved power<br />
7. Increase in energy levels<br />
8. Improved flexibility<br />
9. Improved body composition<br />
10. Improved stability<br />
<br />
What more could you ask for from one piece of equipment.<br />
On the market you will find many different variations of suspension systems, the difficulty is in knowing which one is best for your needs.<br />
<br />
Price wise there is not much difference between each of them, below is the three main types used at T.O.D Combat<br />
Air Fit Trainer- possibly the best suspension system on the market, the easy to use sling straps allow for various level and body position changes without your hands or feet leaving the slings. The slings allow for kicks, punches, knees, clinches, throws, holds, core work, lateral, rotational movements and much more….. down side needs 10f height clearance for proper use. Suited for all types of user.<br />
<br />
War Machine- popularised by crossfit users around the world, the war machine is another great system which allows for a full body functional workout, downside is that you need further attachments for certain types of work such as clinches, throws etc. this system is best suited for intermediate to advanced users.<br />
<br />
TRX- another good system this time on a fixed mount whereas the others are on rational mounts. The TRX allows for a full body workout but is limited for stability and rotational usage owing to the fixed mount. The straps limit usage to certain foot sizes, 11 and above may struggle to use the straps, however the newer versions are supposed to have increased strap siazes to allow for bigger feet.<br />
<br />
Try out the following basic circuits on each of the systems; ensure an adequate warm up is completed prior to the start of any training.<br />
<br />
Air Trainer<br />
Met Con circuit 5 minute round 30 seconds on 15 rest, AMRAP (as many reps as possible) <br />
1. Suspended GI rows<br />
2. Squats<br />
3. Crucifix press up<br />
4. Single leg squat jumps<br />
5. Knee tucks<br />
6. Hamstring curls<br />
7. Skiers<br />
8. Hello dolly’s<br />
<br />
Repeat as desired<br />
<br />
<br />
War Machine<br />
<br />
Ton up- 10 reps of each exercise= 100 reps 1 minute rest after the set is complete, then repeat<br />
1. Chest press<br />
2. Chest press with rotation<br />
3. Power thrust<br />
4. Power thrust and rotation<br />
5. Inverted chest press<br />
6. Flutter kicks<br />
7. Suspended Crunch<br />
8. Donkey Kick<br />
9. Hanging climbers <br />
10. Pull Ups (locked mode)<br />
<br />
Repeat sets as desired<br />
<br />
<br />
TRX<br />
Tabbatta circuit- 4 minute round, 20 seconds on 10 seconds rest.<br />
1. One leg burpees to jab cross (r)<br />
2. Inverted v sits<br />
3. One leg burpee to jab cross (l)<br />
4. Seesaws<br />
5. Single leg lunge to knee strike (r)<br />
6. Stir the pot<br />
7. Single leg lunge to knee strike (l)<br />
8. Suspended hand clap press ups<br />
<br />
Repeat sets as desired<br />
<br />
<br />
<br />
Coachhttp://www.blogger.com/profile/03531203362450529847noreply@blogger.com0tag:blogger.com,1999:blog-7372458381139463461.post-24643556050405846372013-04-30T08:13:00.001+01:002013-04-30T08:17:13.010+01:00Pull Ups<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEukVQWmpbWKH4Mn1KNHzZK4Qv6NuoL12nU0jSNmR3hJmEIxOJMzdp30XYfqQazJ5cdXZdR51nsjR9eJu1FPDIkhcxnskWEXqjlXX-FVsCV39W2toG2Y9SulclhN_aSSE-gOmn4GRZeQI/s1600/usmc_marine_corps_pull_up1.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEukVQWmpbWKH4Mn1KNHzZK4Qv6NuoL12nU0jSNmR3hJmEIxOJMzdp30XYfqQazJ5cdXZdR51nsjR9eJu1FPDIkhcxnskWEXqjlXX-FVsCV39W2toG2Y9SulclhN_aSSE-gOmn4GRZeQI/s320/usmc_marine_corps_pull_up1.jpg" /></a>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;">The ultimate upper body workout, you will have seen it the action movies the hero gets ready for the fight and pushes out a quick set of pull ups.</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;">Pull ups build and strengthen your back, shoulders and arms and help you achieve the perfect V shape.</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;">The pull up and all of its variations are not easy to perform and do require a certain amount of strength and technique. If performed correctly and integrated into a training programme significant gains can be seen quickly.</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;">By pulling your body weight upwards from an action of pulling the hands downwards from above your head does involve a big range of motion and places a lot of pressure on your muscles; however the gains out way the cons.</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;">Many people and trainers abdicate the lat pull down machine and seated overhead press in order to progress your pull ups, This won’t aid you in anyway only by executing pull ups and the variations will you progress.</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;">In order to get started and if you are a gym member try using the weight assisted pull up machines which can be found in all gyms, be wary though as you may be lulled into a false sense of security.</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;">If your outside or not a gym member find a bar or tree that can easily be grasped by yourself and execute jump pull ups as follows</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;">Stand below the bar</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;">Use a box step if you have to</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;">Use overhand or underhand grasp andgrip the bar and jump up slowly lower yourself to the ground</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;">as soon as your feet touch the ground jump again repeat</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;">One great piece of advice comes from Pavel Tsatsouline a former Russian spetnatz trainer which he terms as "greasing the pole" which in layman's terms means do a pull up every chance you get.</span></div>
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<span style="font-family: Calibri;">Pull/Chin up Variations</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;">Here is a list of some types of variations in order to progress your pull/chin ups</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;">Jump up's</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;">Assisted pull up's</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;">Weighted Pull ups (attach a weight belt or dumbbell)</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;">Kipping Pull Up's – use the legs in a swinging motion to create hip thrust, this is a favourite with cross fit athletes</span></div>
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<span style="font-family: Calibri;">Side 2 Side- pull up taking left shoulder to left hand lower repeat to opposite side</span></div>
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<span style="font-family: Calibri;">Round the world- chin to one hand slide across to the other hand and return to start position</span></div>
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<span style="font-family: Calibri;">One arm pull up – Grab the bar with one hand place the other hand on the wrist for support</span></div>
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<span style="font-family: Calibri;">Clap pull up – standard chin up as you reach the top of the pull execute a clap return the hands to the bar and lower</span></div>
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<span style="font-family: Calibri;">Doris pull ups- execute a burpee below the bar, explode up from the down position and execute a pull up drop and repeat.</span></div>
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<span style="font-family: Calibri;">Other variations include the use of towels, ropes chains and partners.</span></div>
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Coachhttp://www.blogger.com/profile/03531203362450529847noreply@blogger.com0tag:blogger.com,1999:blog-7372458381139463461.post-7819348793020039462013-04-26T08:49:00.000+01:002013-04-26T08:49:00.607+01:00Pro Boxer Sean watson
Sean on grip dominator pull ups during a conditioning circuit
<iframe width="420" height="315" src="http://www.youtube.com/embed/oW6Jn2cjBKg" frameborder="0" allowfullscreen></iframe>Coachhttp://www.blogger.com/profile/03531203362450529847noreply@blogger.com0tag:blogger.com,1999:blog-7372458381139463461.post-59315813296829998232013-04-26T08:42:00.000+01:002013-04-26T08:42:38.730+01:00Nathan The Mayhem Wilson
<iframe width="420" height="315" src="http://www.youtube.com/embed/HsjVsyObw-8" frameborder="0" allowfullscreen></iframe>Coachhttp://www.blogger.com/profile/03531203362450529847noreply@blogger.com0tag:blogger.com,1999:blog-7372458381139463461.post-71611839236835183862013-01-30T09:30:00.000+00:002013-01-30T09:30:45.095+00:00FABC
Coach GI Pain putting Fauldhouse boxing Coach Willie and Boxer Stephen through their paces.
https://www.youtube.com/watch?v=3KKlOXg07psCoachhttp://www.blogger.com/profile/03531203362450529847noreply@blogger.com0