UFC Live on Versus is this Sunday and with a pretty good card to boot. Since I have not written for the site recently, this week I will feature some of the fighters MMA strength and conditioning training. The first person I will feature is Matt Mitrione. Mitrione takes on Christian Morecraft in a heavyweight battle. This TUF alum has really made a name for himself and is proving he belongs in the UFC. With each fight he has you see great improvement in his game.
In the video below produced by none other that Mitrione you will see how explosive this combat athlete really is. His strength coach combines plyometric hurdle hops with the twenty yard shuttle. Using track hurdles you see lower body explosiveness out Mitrione as he jumps over six hurdles. These hurdle hops help Mitrione generate force off the ground. Being able to generate alot of force of the ground will help combat athletes become more powerful strikers and help them have explosive takedowns. As soon as he finishes the hops he sprints to a set of three cones for the 20 yard shuttle. the 20 yard shuttle helps all kinds of athletes with their agility.
Separately these two exercise are great, when combined it adds a little conditioning element to it. My recommendation is to not go out and try this short combo of movements but to train them separately. work on your power using the hurdles but remember in order to do the hurdles you need to develop some kind of strength. As for the agility make sure when performing agility drills to get ample rest in between sets. They are agility drills intended to work on your agility not your conditioning.
Jun 21 2011
Matt Mitrione MMA Strength Training
Jun 09 2011
Spartan’s! Prepare for Glory!
Over the last few years I realized that I was missing something in my training. Now I was training hard and seeing results but there was one component that was missing. The thing that was missing was actually training for a purpose. In my mind that meant some type of competition.
So I was always looking for something to compete in. Then in December while I was on Facebook I came across an ad for the Spartan Race. So I clicked on it read that it was a three-mile race with obstacles and I was instantly hooked. I signed up as fast as I could. Finally I found something that I could train for that really interested me.
So last week I took the Spartan challenge in Tuxedo, New York. Did I do as well as I thought I would? Not a chance. So while I was in the middle of the race I just kept thinking about two things. Finishing the race and not quitting and how I could change up my training to do better the next time out.
When you try something new in your life especially something physical like this you quickly realize your weaknesses. Let me restate that, your weaknesses smack you in the face. My main weakness was my aerobic capacity. Running up and down a ski slope can make you realize this quickly. Now those of you that know me, I do not run long distances, just not my thing. So in my training I tried to run the least amount, plus the aggravating shin splints also restricted too much running. While running up those hills and crawling under barbed wire I was reminded of another weakness that I have known about but been avoiding. My hips were so tight, in other words I need to increase my hip flexibility. Running up hill as your hips tighten up, not so pleasant.
So after rinsing all the mud off of me and walking to the car for the hour drive home, I just kept thinking about the ways to fix these problems as I train for the next Spartan Race. So as I gear up for the Spartan Sprint in Massachusetts I am making the minor adjustments in my training. I will be adding a lot more single legwork in my strength training for my hips and adding some running to the program. But most of the running will be going uphill pulling a sled behind me. With these adjustments in training I will see better results.
If you are interested in competing in one of theses obstacle races and would like to know how to train for one please contact me.
Train Hard! Train Smart!
Jun 02 2011
Grip Training for MMA
Grip strength is a very important aspect when training for MMA or any other type of combat sports. I have heard many combat athletes talk about how their grips are weak. One area of concern is in the sport of jiu-jitsu when using the gi. If you are a practitioner of gi jiu-jitsu then you know very well the importance of having a good grip. Your grip strength and endurance can save you from your opponent passing your guard or worse submitting you.
So how can we can increase our grip for combat sports? You have seen my oversized pull-up handle video, which have helped with my grip strength. Another great way is by doing Farmers Walks. Basically a Farmers Walk is carrying heavy weight by your and walking with it. They do make Farmer Walk handles, which you can load lot’s of weight on. You can also use a trap bar, which can be found in any commercial gym as well as dumbbells or kettlebells. One thing I have found that has really increased my grip strength is the use of regular 45 pound plates found in pretty much all gyms. If they don’t have forty-five pound plates at your gym just stop reading this article thanks.
Here is what I like to do with the forty-five pound plates. Grab them in each hand using your fingertips. Start with four fingers as you get stronger start reducing the amount of fingers that you use. I then take the plates for a ride. I like to go for about 100yards, once I reach the 100 yard mark I drop the plates and take a brief rest no more that one-minute. Usually around the fifty-yard mark you start to feel the burn as you get closer to the hundred yard mark you will notice how you pick up the pace of your walk just to get it over with. Do a couple of sets of these. If your grip is weaker than you thought grab 25’s or 35’s depending on your level of fitness. Soon enough people will be talking about your firm handshake and you will take your fight game to a new level.
Train Hard! Train Smart!
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May 31 2011
No More Back Pain
By Cat Rivera:
Back pain is indeed no joke! I, for the majority of my life lived with memories of my own mother laid out flat on her back, unable to enjoy the holidays or even after work standing due to a back injury she acquired when we were hit directly in the middle of our Dodge Ram on the way to school when I was in the third grade. I remember her grimacing in pain with the smallest of movements and paralyzed in fear that any form of exercise or free mobility would result in her not being able to move her legs.
During a Rugby game in my senior year at Oswego state I suffered a very bad back injury in a scrum down and at that moment I realized the debilitating pain that my mother must have been undergoing all those years. I also, for the first time was introduced to the fear of pain. How suddenly all of my movements were being recorded by my twinges and stabbing pains to the point where breathing hurt. From that moment on, my slipped L3 disc and I had a hate, fing hate relationship.
Countless chiropractors, missed workdays, weight gain and countless fear induced, half assed training sessions later, I met the deadlift. It was just in time too, running, sleeping and sitting all threw my back out, carrying the weight of my own breasts hurt by the midmorning. My hips were becoming misaligned the and one leg was slightly longer than the other due to compression of the disc on one side. It was routine training session that changed the movement of my life.
I remember the stern talking too and the playful yet direct banter concerning bending my arms mid lift that I received from Combat Trainer after our first few sessions of DL’s. The fear of hurting my back was hurting my back. As the weeks went on and my weight increased as did my confidence and form while lifting I realized one day that my back no longer hurt me I could stand and twist and tighten my abs without twinges of pain.
I had to know the science behind my newly found freedom to take my body back from pain. After much research, here are my findings. The Deadlift is one of the most important exercises you can ever do because it works all your muscles under heavy weight. It is an essential component of any, strength and conditioning routine. The DL rears its beneficial head in Olympic lifting, strong man competitions, MMA training and as an overall sign of general strength.
Experiencing backpain during a DL it is a sign that you are doing it wrong. First, you must see the DL as more of a pushing motion instead of a pulling one. You are pushing through your heels, pushing your hips forward and squeezing your glutes as hard as possible. Be sure to not round your lower back because that will stress your spine. Straight back! Chest up and upper body natural. Pull in a big chest breath and keep everything tight. Hold the bar close to your body, arms straight and there ya go.
Mastering the proper DL technique will give you a stronger back, teach you the proper way to lift things from the floor and can illuminate back pain for good.
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May 27 2011
Rick Story MMA Training
MMA strength and conditioning training is very important for all fighters
As UFC 130 rolls around Saturday night the importance of MMA strength and conditioning will be seen. One of the fights on the main card is Rick Story taking on Thiago Alves. In an effort to bring you the best in MMA strength and conditioning training, I found a few videos of Story training in the past for upcoming fights. In this segment of MMA strength and conditioning training Story’s coaches incorporate the use of dumbbells in his training.
Dumbbells are a great tool for fighters. Even though the trend is going towards the use of kettlebells, fighters should not forget about the importance of dumbbells in their training. In the two videos below you will see Story use the dumbbells in a complex fashion. You will notice as completes different exercises without putting the dumbbells down.
This type of complexes can be used as a warmup or if the combat athlete increases the intensity it can also be used as a way to condition. Whatever the case may be, when training coaches should use all the tools at their disposal to get the results that their fighters need.
Train Hard! Train Smart!
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May 12 2011
Amateur MMA Training
Mainstream? Yes MMA has gone mainstream if you have not figured it out by now. With the growth of the sport also comes many new participants are joining the ranks in the amateur circuit. Now we all know that MMA training is tough and if you are a serious amateur it is very time consuming.
For the most part if you are serious about getting a career started in the cage you will have to make an investment in yourself. Yes you will have to spend some money on quality MMA training but you will also have to make an investment in your time. Unlike the majority of the pro fighters out there amateurs also have full time jobs that take up their time. Add this on top of the countless hours of training in jiu-jitsu, wrestling, boxing and muay Thai it can leave an athlete wanting to quit.
I am in the middle of a training camp with Jessica Richer for her upcoming MMA debut this Saturday, May 14th. Jessica is an amateur fighter that has the full time job and is still able to pursue her dream of fighting. With that being said in a few months I am going to put out a manual detailing the training of Jessica. This manual will help guide amateurs in their training and other life commitments. The manual will serve as a detailed guide to help amateur fighters out there reach their potential and be a successful fighter. The manual will also come with a DVD that will have Jessica’s strength and conditioning sessions as well as the program that I wrote for her. If you are serious about a career in fighting then you will want to get your hands on this. Here at Combat Trainer I strive to help everyone achieve his or her goals! Those that want will, those that don’t, won’t.
Train Hard! Train Smart!
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May 01 2011
Kettlebells Walks for MMA Training
By Cat Rivera
My left wrist knows too well the beating an ill executed kettle bell clean can give. I also know the inspection I often give the fleshy outer part of my wrists to evaluate the previous days cleans. Still, the clean is a vital basic in KB training that aquires mastery before moving too swiftly onto other KB exercises like the clean and press, waiter’s carry etc.
In this leg of Combat Trainer we are pairing a KB clean by one arm and a KB clean and press walked into a waiter’s carry with the other arm. The clean itself is controlled and graceful when done close and tight to the body. The press, strong and purposeful a movement, almost begging to be marched around.
Start with a swing on a one handed gripped KB. As you swing upward from the ground between your legs thrust you hips and shrug your shoulder in as you pull the bell tight to your body tightly and controlled flip the bell over to lie on your forearm. Careful to your keep the arm tucked close to your body and close against your belly. The bell will rest and a on your forarm and a small piece of shoulder.
Repeat this movement with both arms and with one arm press that KB to the sky in one solid controlled movement. Now carry those suckers, one pressed overhead and one cleaned close to your body. Waiter’s walk 100 feet, one minute, 50 to 100 yards, uphill, downhill, go, go,go. Switch arms and go,go,go.
So, what’s the point of all this overhead weighted walking? Core strength for one, your entire midsection is bracing your spine and keeping tight to carry the weight, you are activated. Your glutes are tightened to stabilize you from wobbling side to side.
Your grip and forearms are also being strengthened as your forearms are ignited. Your traps and shoulder stabilizers are activated and conditioning has begun while you walk those KB’s around. Twenty minutes and you will be wondering why gyms have not replaced their treadmills with these two unassuming yet powerful little bells!
So, keep it moving!
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Apr 27 2011
Stadium Stairs for MMA Training
When it comes to strength and conditioning training in MMA many people are always looking for the best way to be conditioned for a fight. There are so many conditioning protocols out there that will help, from bodyweight circuits to sprinting. Both of the conditioning tools as mentioned above are free and who does not like free ways to train and get well conditioned as a fighter?
So here is another great way that you can train for free and get a great conditioning session in. Now all of us have a high school around us. Get in your car drive to the local high school. Walk out to the main field and look up at the stadium stairs. Running up and down the stadium stairs is a great way to work on your conditioning.
This is a simple but effective way. The stadium stairs will work on your conditioning but will increase your muscle endurance in your legs as well as develop power in the lower body. Fighters have used running the stadium stairs for years to train. So the other day while training I decided to take the stadium stairs and add a little spice to them. Instead of just running up them I decided that it would be a great idea to bring my two twenty-five kettlebells for the ride. We all know you need good grip strength for MMA, and walking up and down stadium stairs with two kettlebell will definitely help with the grip training. I can tell you my forearms were on fire. So if you want to add a little spice to your stadium stairs add some weight to it. Dumbbells, kettlebells , a weighted vest can all help add some extra strength and conditioning to your basic run up the stairs.
Train Hard! Train Smart!
Rob DeCillis CSCS
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Apr 24 2011
What’s Your Hurdle?
By Cat Rivera
I am livid. I’m standing in front of 33inches of hurdle and I am paralyzed and mentally unable to fling myself over it. I have carried 55lb sandbags, carried a 9 foot slosh pipe 50 yards, crawled like a bear 100 yards, done countless agility and pylometric activities, pulled a weighted sled and pushed a weighted prowler and these 33 inches are mocking me. “I cannot do this.” I utter. With those words my mind has decided defeat for my body.
“O.K., we are done with this,” Rob calmly says as he walks over to the stadium stairs and starts vertically leaping them three at a time. “Jump these,” he says. I do. I jump those stairs despite my pouting and inner grumblings about my own self defeat. The hurdles are not mentioned throughout the rest of the training session. He knows I am angry and that my anger alone is bad but paired with stubbornness and pride has me in a “bad head”.
As I leave to go home Combat Trainer simply says, “Don’t ever say you cannot do something because I would never tell you that you can’t do anything.” I am toast! Right then and there I fire myself as my internal coach and let him in as my new and improved internal coach. I learned this day that sometimes it is necessary to deafen the things you have been saying to yourself because they just don’t work for you anymore. Fear and the cannots have no use here anymore. I admit that having unwavering confidence and trust in another person’s view of your capabilities makes hiring a new internal trainer easier.
When I finally crawl into bed, hours after training had ended and what felt like a lifetime of doing other things though out the day, there was that damn hurdle again. My eyes closed I lay there with a head full of hurdles and saw myself jumping them, my newly hired internal coach with quiet confidence pushing me forward. I went to bed knowing that “Hurdle, your ass is mine!”.
I am urging you to go and hire an internal coach. Find someone who sees you in a way you always wanted to be seen, as a warrior, a competitor, an athlete, a doer, a light, a person who matters, whatever it is you need to stomp out fear and get you on your way to greatness. Find that person and make their words your new internal dialogue. It will help you jump hurdles and not just the 33 inch kind. I think that if you look hard enough, your life has a few good internal coaches, they may not be ourselves, but in time they should be.
My internal coach will be with me on the Metro Dash and that will only be its first of many things it will drive me over, under and through.
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