Mar 10 2011

Deadlift! Deadlift! Deadlift!

Category: Injury Prevention,Jiu-Jitsu,MMA,Strength Training,Strongman,Uncategorized — Rob @ 9:47 PM

Life is full of so many choices, should I get my coffee at Dunkin Donuts or Starbucks, should I shave Sunday night or Monday morning and the list goes on and on.  When it comes to training there are also a slew of exercises that we can choose from to help us achieve our goals.  But if I had to make a choice between exercises as to which one I would use to get strong I would choose to deadlift.

So why would I choose to deadlift over all other exercises. First off the deadlift kicks ass and is fun.  Now let’s get into some quality reasons. The deadlift is a great exercise to help train and make the posterior chain stronger.  In combat sports or any sport for that matter the posterior chain is of utmost importance for optimal performance.

The deadlift works on improving strength in your hamstrings, and glutes having a strong posterior chain will help in combat sports when trying to take an opponent down or picking an opponent up.  We all know why having strong glutes and hamstrings will help your performance but a strong back is also essential when involved in sporting events.  Along with strong glutes the deadlift will also increase the strength in your back.

In combat sports a strong back is key, as many movements during a fight require you to pull an opponent. If you are pulling some heavy deadlifts in training you will see how much easier it will be to pull your opponent all over the mat or cage. Having a strong posterior chain will help in combat sports when trying to take an opponent down or picking an opponent up.

Deadlifts will also increase your grip strength.  In my own training I have seen my grips improve dramatically especially in jiu-jitsu gi training and in the clinch.  Deadlifting has given me a strong grip, which has save me from submission plenty of times on the jiu-jitsu mats.

Deadlifting can also reduce the risk of injury.  By adding deadlifts into your programs you will be doing your body a favor by keeping it injury free.  Deadlifts can also help with the rehabilitation of IT Band injuries, which are common in many athletes.  If you use sprinting in your training you can run into an IT Band issue.

If you are looking to improve your performance in the field of battle then you need to really start to deadlift.  If I had to pick one exercise to do for the rest of my life I would make the choice of deadlifting.  Below I will give you two videos that you should watch if you want to improve your technique on the deadlift.

Rob DeCillis (CSCS)

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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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