We are a little less than a week away from the UFC on Versus. The card is pretty good and since the last PPV I have been waiting patiently for some MMA. The main event on this card is Jon Jones going up again Vladamir Matyushenko. I am looking forward to this match up. I want to see Jones and his awesome athletic ability in the octagon. He never disappoints in a fight.
So since I love MMA and I love strength and conditioning, I am trying my best, even though they are hard to come by, to find video of the fighters training for these upcoming fights. I want to show the different styles that strength and conditioning coaches have when training combat athletes for fights.
In my search for some kick ass strength and conditioning video of these fighters I came across an interview with Vladimir Matyushenko. The interview is not really what I am concerned with, it’s the video that goes along with the interview. They show some of the exercises that “The Janitor” has in his strength and conditioning program.
Matyushenko trains at a Velocity Sports Performance, which is one of my former places of employment. The first two minutes he discusses his training and the video shows him doing some one-arm medicine ball tosses as well some muscle snatches and my personal favorite overhead squats. So enjoy the video it’s the best I could do for strength and conditioning video of Matyushenko. The UFC on Versus will air on Saturday, August 1.
Jul 26 2010
Vladimir Matyushenko UFC on Versus
May 27 2010
Be Like Atlas!
The other day I reviewed a product called The Rotator. It is an excellent tool to help prevent injury in the shoulders as well as to aid in the recovery of shoulder injuries. As we all know the shoulder strength and flexibility is vital in combat sports like MMA, jiu-jitsu and boxing. So how can we develop stronger shoulder’s. I am going to give you a couple of exercise that will give you some strong shoulders. Instead of just giving you some of the normal exercise that will just isolate the shoulder muscle I am going to give you a set of exercises that will not only work your shoulders but your quads and hamstrings. As usual I will add a visual so you can see what the exercises look like, I know I work best with a visual as well as description. With all these exercise start with just the bar as it can be taxing on the shoulder. As you get stronger add more weight.
The first exercise I want to discuss is the overhead press with a squat. Start with the bar on your across you back as if you are going to squat, with your hands in a snatch grip. As you lower yourself in the squat position you want to press the bar at the same time over your head. At first it may be “hard” to do both movements at once but I know you will get it. I like to stand with my feet a little wider in the squat more like a powerlifter to really get at those hamstrings.
The next exercise is the overhead squat. In the same position as the overhead squat with a press and starting with the snatch grip, press the bar overhead and hold it there for the entire set. You will now drop down and squat while holding the bar overhead.
The last exercise is and overhead press with a lunge. You can do these stationary and alternate legs or you can find a stretch of the gym where you can walk and get at least eight reps in. You will begin by pressing the bar overhead with the snatch grip. You will then proceed to lunge forward alternating legs.
We can use these exercise for building strength and a conditioning protocol as well. For strength gains do the following:
Overhead Press and Squat
4 sets 6-8 reps
Overhead Squat
4 sets 6-8 reps
Overhead Lunge
4 sets 6-8 reps
For Conditioning: (Using light weight)
Complete a set of Overhead Presses and Squats for 8 reps followed by Overhead Squats for 8 reps followed by Overhead Lunges for reps. Do not rest in between
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