Sep 01 2010

Explosive Pushing for MMA

Category: Jiu-Jitsu, MMA, Power Training, Uncategorized — Rob @ 8:22 PM

Yesterday morning Jessica Richer and I were at it again and this time on the field.  We are all keeping our fingers crossed that she will have her first MMA fight in December.  Last week we took it easy as we headed in the gym to lift.  This was the first lifting session we have had since she injured her back.  In that session I had her fixing up her cleans, using a progression of exercises that breaks down the clean from top to bottom.  Using just the bar we made excellent progress with her clean technique.  I was quite the happy coach at the end of it.

Anyway yesterday, in the early morning we headed out to the track and worked on an agility and conditioning.  One movement I had her doing was to help her to develop more explosive pushing power.  Now you have seen on the site explosive medicine ball pushups and how it will develop some punching power.  As you know pushing and punching are essential in MMA.  Developing some power in this range of motion can help a fighter control a fight.  Being able to push a fighter up against a cage and being able to hold that position can win you a fight.  Pushing an opponent up against a cage is a total body movement and starts from the ground up.  Being able to drive your opponent you must use your legs as well as your upper body.  Check out how you can develop strong legs using a sled.

In this video I am focusing on the upper body. Using an agility ladder, Jessica gets down in pushup position and moves laterally along the ladder as she explodes and both of her hands and feet leave the ground.  We did this for four sets.  Make sure when you are doing this plyometric movement that you know how to take the impact with your muscles to avoid injury.

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Aug 19 2010

Sleds and MMA

Category: Conditioning, Jiu-Jitsu, MMA, Power Training, Speed, Strength Training, Uncategorized — Rob @ 10:02 PM

I know winter is only a couple of months away but I am still going to have a discussion about sleds.  Not the sleds you ride down a snow covered hill on in the middle of winter but the sled that will turn you into a well conditioned, powerful fighter.

Sleds can be used for different reason’s, sleds can increase strength, power and can be used for conditioning purposes.   Another great reason to use the sled is to help with the development of speed in sprinters.  The sled forces the athlete to maintain the posture needed in the acceleration phase of a sprint.  This phase in a sprint is almost similar to when an athlete in MMA, Jiu-Jitsu or wrestling takes a shot for a takedown.

The sled pull in the video below is to teach my fighter how to drive off the ground and use the force off the ground to develop speed.  I was not working on sprint mechanics I was trying to make the fighter stronger in a position that she will find herself in.

As you will see I loaded the sled up with a good amount of weight to force Jessica to really drive off the ground.  This not only developed strength in the range of motion needed it also worked on her conditioning.  This is the first step in using the sled to develop a faster shot for a takedown.  Step two will be to lower the load and have my fighters sprint with the sled and the last step is going to be having my fighters take actual shots with the sled with a light load.  This is one of my field studies to see if I can develop much faster shots with my athletes.
Train Hard! Train Smart!

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Aug 17 2010

Strongman and MMA

Category: Jiu-Jitsu, MMA, Strength Training, Strongman, Uncategorized — Rob @ 12:32 PM

The summer has been great and training has been even better.   Usually I have a pretty solid training program that I go by but this summer because of the crazy schedule I have had, I have been training in all sorts of different ways.  Some days it’s Jiu-Jitsu other times I am in the gym lifting and many times at the track doing speed, agility and quickness drills on top of sprinting.

Another modality of training that has been added into my training has been some “strongman” training.  Lucky for me I was able to meet some guys that train once a week together and I was invited to join in on the training fun.  So once a week we load up a van and head out to the local school.

Every session we start off with a warm-up using a Dynamax Ball, we throw the ball around in different ways to get our upper and lower body ready to go.   We break the sessions into three circuits.  The first circuit was as follows:

Circuit One

Kettlebell Clean and Presses 40lb Kettlebell

Sand Bell Clean and Presses 75lb Sand Bell

Keg Clean and Presses Approximately 40 lb keg

Each person was at a station and completed six reps at each station.  Using three different implements for the same exercise was great.  Each exercise tested our muscle in a different way.   Each has it’s own little technique to be able to perform the lift.   Each had a different feel to them as well.  The Kettlebell with proper technique just glides into position. The Sand Bell, which by the way is one of favorite pieces of equipment to use, you need a little more power to get it up.  Finally the keg, you need to learn how to pop it off your hips to get it up.  After 3 sets we moved onto the next circuit.

Circuit two was brutal, and the one reason it was, The Prowler!  The Prowler will break you down, my legs were done after this circuit.

Circuit Two

Prowler Push 40 yards

Overhead Keg Walks 15 yards

After the first Prowler push I was feeling pretty good.  Even the second was not to bad until I picked the keg up overhead and began to walk that’s when the legs started to wobble.  But I was able to maintain my balance and able to walk it.  By the fourth set the overhead keg walk became a keg carry for the 15 yards.  After this circuit the legs were Jell-O but on we went.

Before we moved onto the next circuit we needed a short break so we decided to a deadlift variation with the Rolling Thunder handle.  We did four sets increase in the weight slightly each set.  This acted as an active recovery.

Next up was the last circuit.  For this circuit we had to perform a total of 100 swings using three different implements, the Kettlebell, Clubs, and a Mace.  I really did not have too much problem with the clubs and the Kettlebell.  However it was the first time I was using the mace and boy was it tough to get a rhythm with the technique.  Just as with anything else I know I will get better with it with a little more practice.

So what are some of the benefits of this type of training in relation to combat sports like Jiu-Jitsu and MMA.  There are three key things that I have noticed on the mat since starting to incorporate this type of training.  First my overall strength has improved, I have noticed I am able to control people better on the mat and hold my own better with bigger and stronger guys.  Second my grip strength is awesome.  Grabbing on to an opponents wrist or even holding a grip to defend against an arm bar have improved dramatically.  Grip strength is so important in combat sports and I am very happy my grip has become stronger. Finally my conditioning level has also improved.  This type of weighted conditioning has really helped when rolling or sparring in the gym.  Even the conditioning level during pad work has been great.

So as summer starts to draw to a close, I am going to incorporate these sessions into my own programs from now on.  As for my fighters they will be getting some of the strongman love!

Train Hard! Train Smart!

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Aug 14 2010

MMA Team Training

Category: Boxing, Conditioning, Jiu-Jitsu, MMA, Mental Training, Power Training, Uncategorized — Rob @ 10:39 AM

In the past I have discussed the concept of team training in strength and conditioning.  Yes combat sports are based on individual achievements but there is a team aspect to the sport as well.  Having a great fight team is important to the success of the team and the individual.

It is essential to have a good core of teammates that have similar goals around.  If you have a team with the same vision it makes for a winning enviroment.  It is no different when it comes to a tough strength and conditioning session.  Having a solid group to train with in a brutal session can be beneficial to your success.  You now have someone to push you as they stand side by side doing the same training.  The element of competition also kicks in as you are now forced to push yourself to compete with others.  If you slack of, miss a rep or stop your team will know it and you will be letting them down and yourself down.

One MMA fight team that is doing the team strength and conditioning concept right is Lloyd Irvin Mixed Martial Arts Academy in the Washington D.C. area.  Irvin has a great fight team that consists of Brazilian Jiu-Jitu players and MMA fighters.  The group comes together for strength and conditioning team training.  They use a circuit type model to accomplish this.  Each fighter is assigned a station and they perform the exercise at that station for either a specific amount of time or reps then move onto the next station. This type of training mimics the match that the fighters will be competing in.  As you will see in the video a circuit like this can be a daunting task but with the support of a good coach and solid team members it becomes that much easier to accomplish and compete.

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Aug 07 2010

UFC 117 Predictions

Category: Agility, Jiu-Jitsu, MMA, UFC Predictions, Uncategorized, Wrestling, muay Thai — Rob @ 11:38 AM

One of the most anticipated UFC events is upon us. In just a few hours we are going to see if Chael Sonnan can back up all of his talking and win the world championship. The hype around that fight is crazy, and after Anderson Silva’s last performance many want to see him go down.

The best thing about UFC 117 is that the main event is just the icing on the cake. The rest of the card is stacked with great fights in all the different weight classes. This card on paper is the best card of the summer.
So here are my predictions for this card. Now if you know me I m never really good at this so if you are a gambling man or woman then bet against me and I could make you rich.

The first match-up I want to discuss is in the heavy weight division. Junior Dos Santos takes on Roy Nelson. This could turn out to be a slugfest. Both have heavy handsand someone is going to be getting knocked out in this one. Many always go against Roy Nelson because of the way he presents himself. He does not look like a fighter but we all know he can throw down. Damn this one is hard to call. I am taking Roy Nelson in a 2nd round TKO.

Next up is a match up I want to see, as former welterweight champ and UFC Hall of Famer Matt Hughes takes on Ricardo Almeida. Once again Hughes will be taking on a Gracie fighter. First it was Royce, then Matt Serra, Renzo Gracie and now Almeida. Can Hughes become the new “Gracie Hunter”? I think this is where Hughes hunting dayscome to an end. Big Dog will come out on top via unanimous decison. It will be a tough fight but Almeida will pull it out in the end.

Clay Guida and Rafael Dos Anjos is going to be a barn burner and the next match-up on the card. The pace of this fight will be incredible. Who doesn’t like a nice lightweight fight. Guida is a fireball and the fans are in love with him. He looks to win his second fight in a row coming off a submission victory in March. Dos Anjos looks to keep his three fight win streak in tact, with a victory over Guida it will bring him to a new level in the lightweight division. In this fight I have Guida taking it in a split decsion. The judges will have a hard time with this one. So boys don’t leave it to the judges.

Next up we have Jon Fitch taking on Thiago Alves. This is a match-up of ATT goig up against AKA. Fitch won their first meeting but Alves is a different fighter this time around. If Alves can stop the takedown then Alves will take this one but I believe that Fitch will be able to get this fight to the ground and pull out the victory via unanimous decsion.

Finally the main event the one everyone has been talking about, the super hyped match-up with Chael Sonnen going up against the pound for pound best fighter in the world Anderson Silva.  I see Silva knocking Sonnen out in the second round.  The first round Silva will feel Sonnen out.  Sonnen will get a takedown and Silva will survive the round.  In the second the feeling out process will be over and Silva is going to just take control of the fight and finish Sonnen off.  Then everyone will be in love with Silva again and we will all be one happy UFC family.  So enjoy the fights and in the famous words of the Beastie Boys, “If your driving, don’t drink, and if you drink, don’t drive”!

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Jul 31 2010

Stair Climbing for MMA

Category: Boxing, Conditioning, Jiu-Jitsu, MMA, Strength Training, Uncategorized — Rob @ 10:16 PM

Since I have been on a conditioning rant as of late here on my site, I might as well continue with the theme. Many fighters in MMA, Jiu-Jitsu and boxing use the running of stairs or steps as a tool for conditioning. Hill sprints can also be added to this category of conditioning. If anyone has tried any of these conditioning tactic you know first hand how difficult they can be.

Running or sprinting up steps tests an athlete’s anaerobic conditioning, lower body strength and endurance. Usually in the gym the Stair Master is the piece of equipment that is not being used, just like the rower or the Versa-Climber. The reason many people avoid it is because it is hard to do. It makes you work hard!

As many of you know, I was on vacation this past week. Hanging out with the gang of Sesame Street was great and I had lots of fun. Lucky for me I was able to get a training session in at the fitness center in the hotel. After leaving Sesame Place we headed to Philadelphia for a little historical learning. If you are into fighting and combat sports you know that Philadelphia is where the famous movie Rocky takes place. We all know the famous part of when Rocky sprints up the stairs of the art museum during his final preparation for his fight against Apollo Creed. So of course I had to go and run the stairs that Rocky ran up. So carrying my daughter I took off up the stairs and we both made it. What a great time and a memory that will last forever. Here we are running up the steps of the museum!

So how can you make stair-climbing work for you? The first thing you want to do is make sure that the stairs you are using are sturdy and safe. There is no reason to injure your self. Second you when running up the stairs go as hard as you can without making yourself fall over. Ok done with the safety issues. Just like any type of conditioning you have seen on my site, I like to organize it into sets or rounds just to give it more of a MMA feeling.
A typical set or round can look like this:
Sprint up five to ten flights of steps followed by a rest interval. For rest walk back down the flight of steps you just sprinted up. This should be sufficient amount of rest. If you need a little more then take it when you reach the bottom. Repeat this for 5-8 sets
As you increase your conditioning level, there are some things you can do to make it more difficult:
You can reduce the rest interval,
You can increase the number of sets,
You can increase the number of flights you sprint up
You can add a weighted vest, which will challenge your anaerobic and lower body strength. Carrying my daughter was like using the weighted vest.
Remember Train Hard! Train Smart!

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Jul 24 2010

MMA Here We Come!

Category: Agility, Conditioning, Jiu-Jitsu, MMA, Speed, Strength Training, Uncategorized — Rob @ 9:46 AM

Another gorgeous day this past Thursday and the boys from Staten Island, New York made it out for another training session. If you remember Mike Savarese is an aspiring MMA star and is currently training Brazilian Jiu-Jitsu under Ricardo Almeida at RABJJ.
Last time I met with Mike we hit the weight room and then headed to the field for some speed and agility work.
After our first session I knew that Mike would be a future star in MMA. He is dedicated and trains hard with no complaints. And we all know in this day and age athletes like to complain. For this session we headed out to the field to train. Our focus was speed, agility and conditioning.
The first thing we started with was some speed drills. These drills are designed to place the athlete in accerleration position and to generate force off the ground. How does this transfer to MMA you may be asking, well after you are done with this post check out my post titled Usain Bolt v.s. GSP Part 1 and 2 http://bit.ly/cVCQTO http://bit.ly/au0RP After we hit the speed work we moved onto some agility drills, the first time I trained Mike in these drills he was not as fluid as I wanted him to be. He was very tense up top almost robotic. In this session he looked looser, his arm action when moving was vastly improved. Like I have been saying, I train my fighters to become better athletically and that will transfer into into being a better all round fighter. We also hit some work with mini-hurdles and there is more to come on that in a later post this week.
Finally we came down to the conditioning portion of the session. To start we worked some kettlebell swings into 100 yard sprints for three sets. And as his brother Patrick said while Mike was running, :Who knew he was that fast?” After the three sets we moved onto a circuit using, Battle Ropes, sledgehammers, and Medicine Balls. This time I increased the time on the circuit by thirty second, the last training session we had we did a three minute circuit. Increasing it slowly will increase Mike’s work capacity and increase his level of conditioning. So check out the video below, let us know what you think! Oh yeah sorry about the shaky movement of the camera I was trying to get down the field. Train Hard! Train Smart!

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Jul 18 2010

Interview With Triumph Athletics

Category: Boxing, Interviews, Jiu-Jitsu, MMA, Power Training, Strength Training, Uncategorized — Rob @ 7:15 PM

Like I have promised you all week, I had done an interview JR Joyner of Triumph Athletics. JR is one of the great strength and conditioning coaches in South Carolina. He really has in depth knowledge of training athletes. JR trains some of the top wrestlers in the country. If you have seen any of his training videos on You Tube then you know what I am talking about!
If you are a combat athlete in MMA, Ji-Jitsu, Wrestling, or boxing listen to this interview, you will gain some valuable information. If you are a strength and conditioning coach it’s a must to take some time and listen, the information can help you become a better coach. And if you are as passionate about coaching as JR and I are then I don’t have to tell you to listen. Under the audio of the interview you will see some of JR training video’s to watch as you listen. Just remember to lower the volume on the video’s so you can hear the interview. Remember Train Hard! Train Smart!

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Jul 14 2010

What is the Super 32 Challenge

Category: Boxing, Conditioning, Interviews, Jiu-Jitsu, MMA, Strength Training, Uncategorized, Wrestling — Rob @ 10:08 PM

In a few days all visitors will be in for a treat as I will be interviewing JR Joyner, owner of Triumph Athletics.  We will all be a little bit smarter because of the knowledge JR brings to the table.  His website is http://www.triumphathletics.com JR is very passionate about strength and conditioning.  This is what he loves to do and he is very good at what he does.

JR trains some high level athletes including  some of the top high school wrestlers in the country.  He has prepared these wrestlers for the Super 32 Challenge.  Super 32 is a national wrestling tournament held every year in Greensboro, North Carolina. The best wrestlers in the nation compete in this tournament.

Here is a great video of JR’s team training for this elite wrestling tournament.  The interview will be posted in a couple of days.  If you are a combat athlete that competes in wrestling, jiu-jitsu, boxing, or MMA or just a strength coach it will be of benefit to you to listen to this interview.  You will learn a ton!

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Jul 12 2010

Want To Learn More About Conditioning?

Category: Conditioning, Jiu-Jitsu, MMA, Striking/Stand-up, Uncategorized — Rob @ 3:12 PM

Ok ladies and gentlemen, I am excited for this Wednesday night, so excited that I am missing my striking class at Gracie Barra Long Island. What could I be so excited about? I had the honor of being asked by Scott Bird of Straight to the Bar to be the main guest for his TwitterChat 74. What’s the topic that we will be discussing? Conditioning!
Many of you know the importance of conditioning in sports and we all know how important it is to the sport of mixed martial arts. We will be going over several different aspects of conditioning, like when to do it, how often does conditioning need to be done, why conditioning is important in MMA and as well as other sports and what kind implements can be used for conditioning. You won’t want to miss this all important discussion. So if you are a fighter or just someone that love to train come join in on the discussion and give us your thoughts. We would love to hear what you have to say about conditioning and training. For more details on the chat just click here… http://straighttothebar.com/forums/showthread.php?9634-Twitterchat-74-ConditioningHope to see you there. As a little gift I will leave you with a little conditioning protocol that can be easily done in the gym using Farmers Walks, deadlifts and burpees. I used this with my fighter Jessica Richer and she loved it so give it a try.



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