Using your body to train is one of the main ways in which martial artist still condition their bodies. Gymnasts are always using their own bodies to train and are some of the strongest athletes in the world. One of the main reason why you should place your children in gymnastics classes early, is that it will not only get them stronger but teach them how to use their own bodies so they can prevent injury.
When I train fighters or any athlete for that matter I use bodyweight exercises within the athletes program. Either through agility drills or during conditioning the movements I use will help the athlete learn their own body without anything loaded on it.
One of the most fun but grueling exercises that is done with just your body alone is the bear crawl. Basically the exercise is what it says it is. Crawl like a bear and you will be doing the exercise. The bear crawl works your entire body. It is a really great exercise for dynamic strength in both your lower and upper body. You will gain lots of stabilization strength in your shoulder and if done for the right amount of time or distance is a great conditioning exercise.
Since the weather has been so bad here in the Northeast United States my outdoor training has pretty much ceased with the exception of shoveling snow. Which is a great GPP training session. While out there hours at a time I get to thinking about what else I can do in the snow. Many of you have seen my sprint in the snow, where I fell flat on my face for the enjoyment of the world and my family. But during the last snow storm as I was digging out car, driveways and racing around the block so the plow could get down my street, I though to myself that bear crawling in the snow would be a great way to train in the snow.
So after I was done with the heavy snow lifting, I hit the backyard and decided to bear crawl in the snow. At the same time I threw out the challenge to my friend and she decided to also do a little crawling in the snow. She even had strapped a band to her waist and did resisted bear crawls in the snow. I guess her training with me has really worn off on her. So next time you are snowed in, get of your butt and start sprinting and bear crawling in the snow.
Train Hard! Train Smart!
Rob DeCillis (CSCS)



