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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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 10 2010

The Future Star of MMA!

Category: Agility, Conditioning, Jiu-Jitsu, MMA, Power Training, Speed, Strength Training, Uncategorized — Rob @ 7:48 PM

Nothing beats youth and determination when it comes to wanting to be an athlete especially an MMA fighter. That youth and determination can be found with Mike Savarese. This future MMA fighter has just started on his journey but you can see in his eyes that he wants nothing more than to be a fighter. Mike trains jiu-jitsu under Ricardo Almeida at RABJJ.
After speaking with his brother Patrick about strength and conditioning and MMA, I had the pleasure to meet Mike and his brother for strength and conditioning session. Mike and I hit the gym, this training session was used to test where he was at with strength and where his conditioning level was currently. As with any of my fighters or athletes I tested his one-rep max deadlift. The deadlift is one of the best movements that can be placed in any fighter’s strength and conditioning program. The deadlift builds strength along the entire posterior chain. As you know with any sport a strong posterior chain is very important in a combat athletes performance. Working on some tips to clean up Mike’s deadlift technique, he was able to pull 345 for his one-rep max. Not to bad since he had not deadlifted in quite a while due to injury.
Next we moved on to test his one-rep max on the bench press. Although I don’t use the barbell bench press in my programs that often I use this test and transfer it over for pressing with dumbbells. Mike put up 265 lbs for his one-rep max. After the one-rep max tests were done, I introduced him to Olympic lifting and taught him some of the movements in the power clean. If you have read some of the other posts on the site you know how important it is to have some of the Olympic lifts in the strength and conditioning programs of athletes. These lifts test the power an athlete can produce. Using only the bar I taught him how to clean from the top down. Pretty much this is how it went. I had him front squat to learn where his body will be at the end of the clean, then had him do jump and shrugs to teach how when doing this movement he should shrug his shoulders. This was followed up by cleaning from the thigh, then above the knee and finally below the knee.
After our training session we headed for the park to for some speed and agility work. Usually I will begin a training session with speed and agility work but I knew I was testing one-rep maxes and want Mike as fresh as possible. During this session I used drills found in some of my previous posts. Here are some of the drills we did…

Finally we ended our training session with some conditioning. He did two, three-minute rounds of the following circuit:
Super Legs
24 Squats
24 Lunges
24 Split-Jumps
12 Jump Squats
This was followed by a minute of Battle Ropes, using four different rope exercises for 15 seconds each. To finish off the three minutes he smashed away at a tire with a sledgehammer for thirty seconds alternating the grip on the sledgehammer with every strike.
Here are some things that I picked up during the session. Mike is very open minded to learning new ways to train in and out of the weight room. He is willing to do what it takes to achieve his goal. Mike is and exceptional athlete and is the future of mixed martial arts. So I would like to welcome Mike to the Combat Trainer team. He has a bright future in the sport of MMA and will be a world champion one day.

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Jun 30 2010

Three Cone Drill the MMA Way!

Category: Agility, Conditioning, Jiu-Jitsu, MMA, Quickness, Speed, Uncategorized, muay Thai — Rob @ 3:19 PM

In the past few months I have been working on developing my fighters speed, agility and quickness. If you are a regular to the site then you have seen some of the drills that I have been performing with my fighters and hope that you have at least tried some of them if not have incorporated some of them into your strength and conditioning program.
Incorporating these agility drills into your program will make you a better athlete. Like I have said before and I will say it again in combat sports such as MMA the top dogs are now the better athletes. So what does this mean for you? Means you must become faster, more agile and quicker. Some of the drills I have already covered were the Quick Feet drill, and the 20-yard shuttle. I have added a little twist to each of the drills to make them a little more specific towards martial arts like wrestling, Jiu-Jitsu and MMA.
The next drill I want to cover is the Three Cone Drill. In many cases they use this drill to test different athletes quickness and agility. Many strength and conditioning coaches use it as a base test and then train other agility drills to improve the athletes time on the Three Cone Drill. The Three Cone Drill is one of the events at the NFL Combine so it is important to many athletes. Here is what an actual Three Cone Drill looks like, and then I will give you the MMA variation.

In the variation, besides the fact that I much slower than the guy in the video above, I add a few different movements. At first you will see me deliver two knees, right into a back pedal and into a sprawl. A note as you backpedal, as soon as you see the starting cone you need to quickly sprawl. Seeing the cone and sprawling quickly greatly improves reaction time. The better your reaction time the better fighter you will be.
I recommend doing the actual Three Cone drill for two sets then bang out three to four sets of the variation. Get enough rest in between sets. This is training your agility not your conditioning. If you are tired you will not improve and it defeats the purpose of the drill. Remember this is a variation to the Three Cone Drill, just adding a little MMA to it. Train Hard! Train Smart!

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Jun 28 2010

Develop an Explosive Punch!

Category: Boxing, Conditioning, Injury Prevention, Jiu-Jitsu, MMA, Power Training, Strength Training, Uncategorized, muay Thai — Rob @ 7:38 PM

We all know that punching power is very important in combat sports that require you to, well punch.  Some of those would include boxing, Muay Thai, and MMA.  There are a whole bunch of other martial arts out there that use punching but these are just to name a few.  If you look at some of the most powerful punchers from the past like Mike Tyson, you will see that they use there entire body to generate force to deliver those knockout blows.  So we can all agree that punching is a total body movement from the ground up?  Great!

How do we develop a little added extra punching power?  There are many different exercises that can help us obtain a little added power to our punches.  Explosive pushups will help you increase the power of your punch as well as if you compete in such combat sports such as Judo or Jiu-Jitsu when you go to grab an opponent by the neck or gi for a takedown or to just control them.  We all know pushups are great for you and can make you strong.  If you have not already signed up for your FREE copy of the MMA Bodyweight Workout, you can do that up in the right hand corner.

Ok now back to what I was saying.  There are many different variations of pushups and all the different variations serve a purpose.  Explosive pushups help you develop power in your chest, shoulders and triceps all muscles that help when you are punching.  In a regular explosive pushup you go down in a normal pushup and when you hit the bottom position you push yourself up and your hands leave the floor.

The variation I will show you below is the explosive medicine ball pushup.  As you will see below this is a great exercise to not only help develop that explosive power but also help with your balance and as well as strengthening your stabilizing muscles.  As you strengthen your stabilizing muscle around the shoulder and chest you will notice how will become stronger and more powerful.  Just as a side note when performing this variation of pushup try and get the ball to stay still, you do not want to be chasing the ball around as you explode out from the bottom position.  This could lead to injury.  There are a couple of ways to add these in to your training. You can use them as part of a conditioning protocol or you can perform these after a compound movement like the squat or deadlift.  I personally would not use them after a set of bench-pressing because I want the exercise to be powerful or it defeats the purpose if you do it slow or already fatigued.  So check it out.  Train Hard! Train Smart!

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