Feb 17 2011

Bear Crawls in the Snow

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)

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Feb 11 2011

Fedor Emelianenko Training

Tomorrow Fedor Emelianenko will be taking on Giant Silva in the Strikeforce Heavyweight Tournament.   Coming off his loss to Fabricio Werdum it will be interesting to see how Fedor responds.  I am thinking that he will be coming out to destroy Silva convincingly.

When I though about putting up some of Fedor’s training video, I was very surprised to see that there was actual stuff out there.  Thinking about how he leads a pretty much private lifestyle I though it would be harder to come across some training material.  But lucky for Combat Trainer I was able to find some!!

In this video you will see Fedor using different types of training to get stronger and more powerful.  By the looks of things it looks as though Fedor had an outdoor training facility constructed for him and his team.  I definitely would not be surprise if they used this strength training playground year round, even in the cold weather.

If you have never done any strength training outside, then this spring you should really get on it.  I began incorporating a lot of outdoors training into my own training and it has not only made me stronger but it is also a lot of fun to train outside.  So if you are looking to spice up your training get outdoors as soon as possible and train like Fedor.

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Feb 05 2011

Vitor Belfort Training

At UFC 126 Vitor Belfort is attempting to win the Middleweight Championship from Anderson Silva. Belfort has some of the fastests hands in MMA and some of the most powerful punches. If Silva can stay on the outside and circle away and use that great footwork of his then I think he will be able to defeat Belfort.
However, I stink making fight picks so I will stick to what I know I am good at and that is strength and conditioning. In the video you will see below you will have the opportunity to look at some of Belfort’s training. This video is great because it shows many different aspects of one of his training sessions. They call it a physical therapy session but some of the training he does in the video could be someones regular training session.
In the video he works on what looks like running mechanics. The reason for this looks like to warmup the central nervous system. But working on running mechanics could have a transfer into footwork in a fight.
After that they move into a dynamic warm-up. Now I have not gone into much about warming up on my site but I will tell you I use a dynamic warm-up prior to all of my athletes training sessions. You will also see him work on some core work as well as his lower back. You will also see Vitor do one of my personal favorites Prowler pushes and heavy sled drags.
If you take a close look as this training session you will notice that he works a lot on his lower body. You want to know why Belfort is fast then just take a look at his training methods and you will see why.
Train Hard! Train Smart!

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Jan 20 2011

Cole Miller Strength and Conditioning

The UFC is brining a free card on Saturday night with the Fight for the Troops 2. One fighter I am looking forward to seeing is Cole Miller as he takes on Matt Wiman. Now the reason behind wanting to see Cole Miller is simple. I want to see how well his strength and conditioning holds up. To be really honest I know that his conditioning on Saturday night will be there. The reason I know is because I know that he trains at the Institute of Human Performance down in Florida with JC Santana.
When I first got involve in training combat athletes it was really because of Santana. I was reading an article in Grapplers Magazine and came across some his and his partner Rhadi Ferguson’s methods on training combat athletes.
I had the great opportunity to go and learn from both JC and Rhadi down at IHP in their Intocombat Mentorship Program. The week I was down there they taught me everything they knew about preparing a fighter for combat. It was a great learning experience and I use many of the things I learned with my fighters today. Both JC and Rhadi push the envelop on training combat athletes.
So Saturday night look for Cole Miller to showcase his hardwork. I would also like to thank JC Santana and Rhadi Ferguson for teaching me and taking me under their wing during the time I spent with them. So check out this video of Miller training at IHP.

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Jan 12 2011

Hit and Don’t Get Hit

By Wilson Pitts
You teach a youngster to box by teaching a set of principles and a set of fundamentals that support those principles. You give them the tools and you let them develop an instinct for fighting. They need to find their own way, hit and don’t get hit that is the game, give them the tools let them find their own process. Ultimately boxing is an art and each fighter must find a way to express himself in the course of a fight. No two fighters will do it in exactly same way.

You do not teach a cookie cutter offense and defense and have them “do ” them at each other. “Do a 1-2-3” no! A teacher shows them how to develop a flow, “don’t think feel!” The young fighter has to get out of their own way in order to enter into “boxing mode” flowing seamlessly from defense to offense and back.

A fight is like a symphony it has beginning, a middle section, and an ending. It is being written and played at the same time. A fighter must develop a sense of fight progression, have contingencies planned for each stage, and be able to change pace or tactics as the story unfolds. This requires mental focus, concentration, during the entire contest.

Inexperienced fighters don’t have this sense of the big picture, they can’t create on the fly, it is all happening too fast. It takes a lot of rounds to be able to write and conduct the symphony while it is happening and then change with the flow of the fight. This is called “ring generalship” and it really can’t be taught, it must be an instinct in a fighter. I recommend that you study early Sugar Ray Robinson fights to learn about dictating pace, rhythm, and control of the center of the ring against a skilled opponent.

An important part of ring generalship is an awareness of what the other fighter is experiencing, is he tired? Does the pace suit him? Is he hurt? Is he frustrated? Or is he in his comfort zone? What is his perception of how things are progressing? All of this must be taken into account in real time while the fight is ongoing. While this is where a good corner helps, the personal experience of the fighter is the key.

Trainers at Stillman’s Gym in NYC in the 30′s and 40′s developed the concept of the “defensive fighter” stressing balance, footwork, head movement, and angles as well as punching. The “dean” of those old trainers Ray Arcel said that the key to this idea of the defensive fighter was the coordination of head and foot movement that he called “slide and roll.” He taught fighters like Barney Ross to bend from the waist, roll under a punch, and slide over to a punching position where you cannot be readily hit while you get off with both hands. Reduce the amount you get hit, while increasing your offensive output, this was the defensive fighter.

Charlie Goldman had an entire chapter in the book, Boy’s Book of Boxing and Body Building, co-written with Rocky Marciano, on the defensive fighter. He even used some of the same terms that Arcel used.

In the book Goldman said,” A skilled defensive fighter is usually the product of long and intensive training. Too many of the offensive boxers you see today are green, untried youngsters who do little more than throw a barrage of reckless punches. The skilled, careful boy knows that slipping punches is also part of the skill of self-defense.”

In Chapter 6, “How to Begin”, after the section on how to make your own heavy bag, Rocky Marciano says;

“When everything that can be said about boxing has been said, one fact will stand out above all the rest: the best boxers hit more and get hit the least. This refers not only to the number of punches, but also to the strength behind them.”

It is this simple fact that a beginner needs to grasp first before going on to learn the art of self-defense.

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Jan 03 2011

Balance Your Fight Game

One very important aspect that many mixed martial artists neglect as well as other combat athletes is balance.  If you watch MMA there are some really great athletes in the sport.  Many of those athletes posses great balance in their MMA game.  Let’s break down some positions fighters can find themselves in during a fight and apply what having strong balance will do.

Your balance in a fight is important throughout the entire fight. Take a look at BJ Penn, there are times when n opponent goes to take him down and he is on one leg and not going down to the ground.   So balance is good for takedown defense.  One area that balance is overlooked is in the striking portion of the game.  When throwing combinations fighters that cannot maintain solid balance will not be able to deliver the punches with any kind of power.  When delivering a kick, if done properly a fighter must get up on the ball of one foot and turn their hips explosively, if the athlete cannot get up on the one leg for the brief time the kick will not generate enough power or speed.

In past posts I have spoken about some ways to increase your ability to have better balance, from the one leg squat or pistol, to performing single leg hops.  These ways are an excellent way to better your balance.  Another way, which could be beneficial, and it is a very basic movement is walking across a balance beam.  Yes I know the next thing you will say is “where am I going to get a balance beam?”  But you do not need a balance beam.

Remember when you were a kid and you were at the playground or just hanging out on the street?  Well, I do and I remember using the curb along my street to walk across and use my balance.  I actually think I used to pretend that if I fell off I was falling into a swamp of alligators.  Boy was I a dork.  But as you can see a childlike imagination can lead to great thing in the future like having some great balance.  You can also go out and purchase a nice 2×4 lay it on the ground and use that as your own personal balance beam.

Instead of myself showing you what to do, this video is of my daughter who attends gymnastics class.  At only a year and half she has now started to walk across the balance beam with minimal help if any.  So start using this little secret from the gymnastics world and you will only improve as a fighter.

Train Hard! Train Smart

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Jan 01 2011

Frankie Edgar Training Hard

The lightweight champion is back at UFC 125 on New Years Day, as Frankie Edgar looks to defend his title against the only man to beat him Gray Maynard.  Yesterday we took a look at Maynard putting the Battle Ropes to the test.  Like I said both of these fighters are always in great shape come fight time.

Today we will take a look at Edgar training for this fight.  In this video you will see all the different types of training Edgar does in preparation for a fight.  There are agility ladders to improve his footwork.  As we saw in his last two fights against BJ Penn we saw that edgar had great footwork.  Using the agility ladder in training has helped him improve in that aspect of his fight game.  You will also see him using hurdles to develope lower body power.  Having an explosive lower body helps in all aspects of the fight game from punching and kicking to takedowns.  We also see him using a stabilty ball to help improve dynamic flexibilty and core strength.  The sledge hammer also makes an appereance, just another tool that produces power as well as core strength.  Kettlebells which many combat athletes have now incorporated into their strength and conditioning also make their way into his training.  Turkish Getups with a kettlebell is a great movement to add strength to the entire body.  Give them a try and let me know what you think.

Now remeber when looking at this video be aware that there is a plan or program for what he is doing.  This could be one session where each of the exercises you see stand alone and is not a conditioning protocol.  Many fighters out there see these things and just go out and try and perform them without knowing where it fits in their training.  By looking at the date on the video this is more than likely a General Preparation Session, which is used to get the athlete ready for the work that is to come ahead in the training for the months ahead.

Happy New Year! If you are looking to take it to the next level I do offer online training at a discount for the New Year.  Make the investment in your career and make 2011 your year.

Train Hard Train Smart!

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Dec 29 2010

Brandon Vera Strength and Conditioning

As a New Year arrives so does another UFC card, UFC 125.  This one will feature some interesting fights on the card.  First off we have Frankie Edgar defending his lightweight title against the only guy to have beaten him, Gray Maynard.  Also on the card Chris Leben takes on Brian Stann, Leben looks to continue his winning ways in the octagon with a victory.  One matchup I am looking forward to is Brandon Vera going up against Thiago Silva.  This may turn out to be a stand-up war and a very exciting bout.

A few months ago I had the pleasure of interviewing Bradon Vera’s strength and conditioning coach Doug Balzarini. He spoke about training Vera and how he goes about training fighters in general.  If you have not heard the interview give it a listen, you could pick out some important training information for yourself.   So knowing the Vera fight is this weekend I also wanted to give you a glimpse at some of the training Doug does with Brandon as they get ready for a fight.

You will notice the use of the agility ladder in the beginning of the video.  Making a fighter more athletic is one of the keys to creating a championship fighter.  The work on the ladder will improve Vera’s footwork.  After the agility the video moves into some strongman training which will help develop Vera’s overall strength, power and conditioning.  The type of work Balzarini puts Vera through pays dividends the night of the fight.  You can visit Doug Balzarini’s site at http://dbstrength.com.

Train Hard! Train Smart!

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Dec 28 2010

Marcus Davis Ground and Pound Training

Category: Agility,MMA,UFC,UncategorizedRob @ 7:34 PM

Fight Week is approaching and the card is UFC 125 on New Years Day.  The main event for the lightweight championship will feature Frankie Edgar going up against Gray Maynard.  The winner gets a matchup to unify the WEC title and UFC title  against Anthony Pettis and his crazy kick.

For the rest of this week I will be posting some interesting training footage from many of the different fighters on the card.  Another matchup on the card is Marcus Davis and Jeremy Stephens.  I have a feeling someone will be knocked out in this one.  A loss for either one could put their UFC career to a finish, so this fight should be a good one.

In my search to bring you some of the type of training that these MMA fighters do I came across Marcus Davis performing a different kind of movement to help with his ground and pound.  The movement was “created” by Kevin Kearns who is one of the top strength and conditioning coaches in MMA at the time.  Using a type of Bosu Ball and light dumbbells Davis lays on the ball and mimics ground and pounding an opponent.  As you can see the ball provides an unstable enviroment in which Davis needs to be firing on all cylinders to keep doing the movement correctly.  I will let Kearns do the rest of the explaining.

Train Hard! Train Smart!

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Dec 22 2010

Basics of Conditioning for Boxing

By Wilson Pitts
Boxing uses interval training. You do an exercise and raise the heart rate and then you stop or slow down and let it return to normal, then repeat. The trainer adjusts the number of intervals, the duration of each, and the intensity, and also the amount of recovery. It is a dieing art and science that has been applied to the training of race horses, greyhound dogs, and fighting dogs, as well as boxers and wrestlers.

Boxing training also uses rope skipping and shadow boxing in what today would be called plyo-metrics training. These exercises, often done on a sprung wooden floor, developed a light, bouncy step, and improved lateral movement and agility. They provide another type of interval at the same time they improve your fighter’s quickness and balance. The conditioning and the agility program work together. These basic training methods are used with the beginner along with core development through abdominal training and later bag punching.

Over training is a very real problem for fighters and the effects are just as bad as not training enough. The old trainers were able to adjust rest and recovery intervals to bring a fighter in at peak condition on a specific date. Many of today’s fighters “leave it in the gym” by over training. Overtraining is brought on by doing the same workout too many times, this is called “staleness.” The fighter does a high intensity interval and doesn’t even breath hard, he has done it too much. Make him do something he is not used to and he will gasp for breath like he didn’t train at all. When a fighter is stale he acts listless in sparring, bored in camp or the gym, and often does not sleep well. This is very similar to the effects of under training.

The old guys could detect overtraining by a change in the fighter’s body odor or by a lack of sweat when they were doing a workout. Today we look for elevated at rest heart rate, as well as irritability and the other signs, as an early warning sign of overtraining.

Not resting enough when undergoing heavy training is another cause of overtraining. Boxers need a lot of sleep, in bed by 9 at night and at least an hour nap during the day. Over eating can also bring on many of these symptoms because of too much stress put on the body from training and eating too much. The body does not get to rest between workouts because it is digesting. Often fighters try to compensate for feeling stale or bored by eating more. This is a mistake even in heavyweights who don’t have a weight limit and think they can eat anything they want. No snacking between meals, no meal replacements, and no eating after dinner. Charlie Goldman used to search Rocky Marciano’s room for food The Rock would stash and eat in the middle of the night.

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