Last summer I posted some videos of training on the beach and how it can help you with your MMA training. From sprinting on the beach to training in the water the benefits are great. Hey if Daniel Son did it in the karate kid and it helped him win why not you? Training at the beach can help with your balance and your strength.
Sprinting on sand for instance helps with strengthening your ankles. Because the sand is an unstable as you take each stride your foot and ankle need to adjust to the different levels of the sand. This instability leads to stronger ankles and less injury for a fighter.
I have not done this for the past couple of UFC events but with UFC 130 on the horizon this Saturday, I have gone out to find video of some of the fighters on the card training. One I came across is one of the main event contestants Matt Hamill as he trains in the ocean to begin his preparation for Quinton Rampage Jackson. As you will see in the video Hamill is wrestling in the water with his trainer. This type of training is pretty unique and helps a fighter become stronger. Just going in the ocean to have fun can be tiring try wrestling around as the waves hit you. You will see how it not only tests your balance but your strength as well.
So as summer approaches head to the beach and get some training in. Throw a kettlebell in the trunk and have a blast as you get a tan. I am sure the ladies will think it’s hot. Just remember the sun tan lotion.
Train Hard! Train Smart!
May 24 2011
Matt Hamill MMA Training
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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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Apr 22 2011
Training Balance for MMA
When training for MMA or any of the combat sports balance is essential. How many times have you seen a fighter hopping around on one leg trying to avoid that takedown? If you are a strength and conditioning and are training many MMA athletes you need have some aspect of the training program focus on balance.
One way I like to train balance with my fighters is to incorporate it while I am also working on their strength. A few article ago I posted about the use of a Slosh Pipe. If you want to know more details about the making of a Slosh Pipe check out the previous article HERE.
In this video you will see how I use the Slosh Pipe to increase overhead strength, muscular endurance, core strength and balance all in 100 yards. Holding the pipe overhead for 100 yards really worked the muscular endurance of my deltoids. This helps tremendously when a fighter is getting fatigued and needs to keep his hands up to protect themselves. As you walk with the Slosh Pipe the water will throw you side to side, add a little wind resistance as you will see in the video and you can be in for a long walk. So how does this work balance you may ask? Well when you walk you are always on one leg at a time. Each step you need to stabilize your core in order to control the pipe. Core stabilization is important in all aspects of MMA. As you are able to stabilize you core better, your balance will improve as well as other aspects like punching and kicking power.
So once you get your Slosh Pipe up and running give this one a try.
Train Hard! Train Smart!
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Apr 17 2011
Litvinov and the Prowler
In the past you have read about Sergey Litvinov’s training sessions. Using a modified version of his training I have incorporated his methods into the training of my fighters as well as in my own training. To be honest this is one of my favorite training methods, especially when time is an issue.
The original Litvinov workout that he performed was front squat 410 pounds then sprint 400 meters. Repeat this three times and finish it off with a set of eight front squats and call it a day. Now we mortals will probably have some trouble getting the weight out to the track never mind front squatting that much, so in honor of Sergey there are many different variations that can be performed. Just click here to check out the different variations.
Taking this method of training and improving on it or making it more difficult is always fun. Recently you all know I had the opportunity to purchase a Prowler. The Prowler is a great training tool and I have seen many athletes lying on the concrete after it’s use. For this variation of the Litvinov, I used kettlebell swings with a Prowler push for fifty yards. I used an unloaded Prowler, as I wanted to be able to explode with it and move it fast. This variation of the swings and Prowler push will help develop lower body power and just make you an explosive combat athlete.
Train Hard! Train Smart!
Apr 11 2011
Sandbags and Kettlebells
I have said it before building strength is an important key in training any type of athlete. Many times building strength is overlooked especially among combat athletes. Many fighters feel, as though conditioning is the most important in the training spectrum. In order to increase your conditioning and improve on it is important to build a solid base of strength and be able to maintain and improve upon it.
You don’t need a state of the art facility to become super strong. I am going to give you a great secret on how to increase your strength. Now be careful how you use this secret, you may become stronger than you once were. Are you ready for it? Here ya go, one way to become strong is to pick heavy things up and walk with it. Walking with heavy items has many benefits. First picking the implement up will work you balance and strength in different positions from those that are worked in the traditional weight room. When at the gym, you pick the weight up in a controlled fashion with proper technique. In combat sports there is no such thing as proper lifting technique. Usually in a fight you are off balance or in an awkward position and need to use strength at different angles. Lifting different implements will help you with this strength. Some call it functional strength, I like to think of it as raw strength or old man strength. Ever notice how our fathers are strong as hell, it’s from all those years of lifting heavy stuff and manual labor.
Sandbags and kettlebells are great tools to use as a MMA fighter. Each of them alone have helped many a combat athlete increase their strength, putting the two together can lead to great advances in your strength. As you will see in the video below I use both a sandbag and a kettebell to train my strength and work my balance. The sandbag used in video is fifty pounds and the kettlebell weighs seventy pounds. Now with the sandbag on one shoulder and walking with the kettlebell in the other it throws you off balance a bit as you need to compensate for the lighter side and the positioning of the sandbag as opposed to the kettlebell.
This movement will help strengthen you grip with farmers walk, work on your balance and depending on the distance you carry both the sandbag and the kettlebell. If you do not own a kettlebell you can use some a forty-five pound plate or dumbbells instead. If you take anything from this post make sure you start building your strength and watch how every other aspect of fitness gets better.
Train Hard! Train Smart!
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Apr 06 2011
Slosh Pipe Carries for MMA Training
Balance and core strength in the sport of MMA is essential in having some success. Being strong in these area will enable a fighter to place himself in many positions and feel strong in them. When an opponent has a hold of your leg and is driving you into the cage to get the takedown and is unable to get you to the mat is a great feeling and can deflate an opponent’s morale.
A few weeks ago you saw me post a video of Phil Davis using a mini-slosh pipe to train for his fights. It was mini because the slosh pipe that you will see in the video below is 9 feet long. You want a fun way to train that will strengthen your body all around then get yourself to the local hardware store buy yourself some PVC and make yourself a slosh pipe.
General guidelines for a slosh pipe are; 4-6 inch diameter PVC pipe 9 feet in length. Now this weighs alone around twenty pounds. Here is the kicker to the slosh pipe though and what will get your core strong as hell. Add thirty pounds of water in it or fill it about 1/3. The water sloshing around in there is what gives its name, slosh pipe.
Below is the carry you can perform with the slosh pipe. Now picking the pipe up can be a chore in of itself. Once you get it up place it in your arms as if you are going to perform a Zercher Squat. Once you have it settled, well if that ever happens begin to walk with the pipe. As you will see the water will move along the entire pipe forcing you to contract your muscles just to keep it from falling. Carry the slosh pipe for as long as you can. Sometimes you will be able to walk longer and sometimes the pipe just takes control. Just keep working on it and watch, as your balance and core strength will improve dramatically.
So as you can see with minimal equipment you can get a great strength and conditioning session in. There are more slosh pipe videos to come. Start with this basic movement and add some fun into your training.
Train Hard! Train Smart!
Rob DeCillis CSCS
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Apr 03 2011
Sandbags and Sleds
In a previous post I discussed the benefits of sandbag training and how beneficial it is for combat athletes like MMA fighters. In the video that followed I showed a basic sandbag carry using two 50 lb sandbags. In that same training session I decided to step it up a level. I added a sled to drag while I was carrying the 50 lb bags on either shoulder. I loaded the sled up to 90 lbs. Using leg drive to move the sled and upper body strength to hold the sandbags up this becomes a pretty grueling training tool.
While your lower body is focusing on driving the sled behind you, your core is focused on maintaining balance with the two sandbags weighing down on it. The sled drag like I have discussed in the past will help with the development of punching power and developing a more explosive takedown. Add in the sandbags and you now have also helped increase the abilities stated above. When you go to punch you use the muscles in your abdomen and the sandbags will help you with developing a stronger abdomen. Holding the sandbags on your shoulders act as if you have an opponent on your shoulder to finish off a takedown. Using the sandbags and sleds at the same time will help you become extremely strong so give it a try.
Train Hard! Train Smart!
Rob DeCillis CSCS
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Mar 30 2011
Prowler Pushing
Looking for a great way to become the best-conditioned MMA fighter that you can be? Then do yourself a favor and get yourself a Prowler. I have pushed a Prowler in the past at places that I have worked or in training with friends. So I made it my mission before the winter was up to get my hands on one for my fighters and of course myself. Lucky for me I was able to land a “Prowler” now I have the quotes around it because it is not the exact Prowler that many know about. This one is a replica but works just the same. But when you can get something that looks almost the same and works just the same for $150 cheaper then hell yeah it’s a good price.
Anyway a Prowler is a big sled. You have seen many people pushing cars before, well this works just as good. A Prowler will do a couple of things that will help you as a fighter. When you sprint with the Prowler while adding weight to it you will feel like you just ran several 400m sprints. After using the Prowler you will notice how quickly your conditioning level rises.
Another benefit for fighters that the Prowler brings is the ability to develop lower body power. Just like dragging a sled behind you will help with lower leg drive so will the Prowler. As you push it you will be driving with your hips, glutes and hamstrings, all muscle that help develop power in your punches and explosive takedowns. These benefits alone are worth the price of a Prowler. No I don’t make any money selling Prowlers but I believe it is one of the best pieces of equipment out there.
Here is a quick circuit you can use with the Prowler. Load the Prowler up heavy weight in this case I started with about 150 lbs on the Prowler. I pushed the Prowler down one way unloaded 90 lbs and pushed it back the other way. In this video you will see that I go to unload the 25 lb plates but as I started I felt it would take to long so I decided to scratch that idea and head back the other way.
So if you are looking to invest a great piece of equipment go get yourself a Prowler and enjoy the training.
Train Hard! Train Smart
Rob DeCillis CSCS
Mar 21 2011
Pulling Power
In combat sports like MMA and jiu-jitsu pushing and pulling an opponent is an occurrence throughout a match. I want to focus on the latter, the pulling. In a fight combat athletes are constantly pulling at their opponents, being in the clinch, or trying to pull an opponent in guard. Developing pulling strength and power is essential for success in combat sports.
There are many ways of developing pulling strength. Pull-ups are the king of pulling exercises, you can also use rows and deadlifts to increase pulling strength. Adding these exercises to any athletes program will only help make them stronger. If you have been around the fitness world then you have come across resistance bands. Resistance bands can be a great way to get stronger with out the use of traditional weights. They are also easy to use and can be taken anywhere for a great training session.
When training fighters I like to add the use of resistance bands into their training. More times than not I use the resistance bands to develop explosiveness. Below are three great exercises that can be used to develop the pulling power that I am talking about. This session was done when the fighter in the video Jessica Richer was getting ready for a major jiu-jitsu tournament. If you notice there is Brazilian Jiu-jitsu gi sleeves attached to the resistance bands. This adds a little more specificity to the exercise but also it works on grip strength. Jessica has gripped the gi like she would in a match and performed the exercise.
So if you are looking to take your game t the next level add some resistance band work into your training. Is it the end all of training, no, but it will help get you stronger and more powerful.
Train Hard! Train Smart!
Rob DeCillis (CSCS)
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Mar 16 2011
Kurt Pellegrino MMA Training
UFC 128 is coming your way on Saturday night. Mauricio Shogun Rua is taking on one of the most exciting young fighters in the MMA world Jon Jones. The card is stacked once again with some really exciting fights. If you are new to site, first welcome and enjoy, you will notice that the week leading up to a fight I will search out the fighters on the cards performing their strength and conditioning routine. This helps those that are new to the sport or trying to learn new ways to train to get stronger and in better condition. Just a word to the wise. Some of the routines you see are designed as part of a program. This is not the only type of training that the fighters perform. So it is wise to do some research on strength and conditioning or ask a professional like myself.
In this video you will see Kurt Pellegrino and Miguel Torres performing a five minute conditioning circuit. Pellegrino, who is taking on Glieson Tibau has a great strength and conditioning coach in Jon Chaimberg. The five minutes mimics the time in a round. The circuit consists of many different exercises. You will see sprints, plyometrics as well as medicine ball work and bodyweight exercises. The circuit is designed to raise the athletes heart rate the way that it would in an actual fight. This is a real tough workout so if you do give it a try make sure you work up to five minutes. Meaning maybe instead of doing it for five minutes the first time you try do a similar circuit but start at three minutes. Watch within a week or two you will be rocking and rolling at five minutes.
Train Hard! Train Smart!
Rob DeCillis (CSCS)
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