May 04 2011

Agility Ladder Circuit

Category: Agility,Conditioning,MMA,MMA Training,Power Training,Quickness,reaction time,Speed,Uncategorized — Rob @ 8:46 PM

By Cat Rivera

Training for an event like the Metro Dash does something to your thought process.  With all the mental and physical preparation that takes place in your quest to attain such a goal, you begin to clearly see how internal competition, mental toughness and willingness to go through obstacles are so prevalent to so much of our lives.  How complicated we as people make so many things in our lives like change, yet how simple we accept other things like failure.

Along with these things that can “throw you” or “grow you”, come the ability to actually put into better perspective the small things that often derail us. The Dash has allowed me to push my own limits as to what I expect from myself mentally and physically.  It has also allowed me to shake off more easily the nay sayers and negative people who really mean they feel they can’t when they say that I shouldn’t.  Accomplishing physical feats in the recent months has only strengthened my resolve to overcome my own self inflicted limitations.

One activity that favors an athlete’s ability to change quickly, deal with mishaps fast and without the luxury to harp on small failure that Combat Trainer has implemented as a vital part of our Dash training is the agility ladder sequence.  This is when you follow your partner through a sequence of agility drills designed to make your feet and mind fast.  Synchronizing movements and then having to quickly regain composure at your quickest speed in order to keep going is important in all sports and life.  No time for self doubt or to harp on a small mishap.  Get back in step and catch up.  There is also something therapeutic about following someone on their heels and knowing that they will be right behind you too.

A 10 minute round of constant movement during these agility activities will indeed work up a sweat and condition you as well.  Cycling through high knees, icky shuffle, bunny hops, even adding sprawls will make you faster in footwork, build leg and knee stability and leg power as well as mental responsiveness.  These activities in repetition look deceptively easy but are fun, fast and important in training both in general and for the Dash.

So, move forward in your training always, keep quick in mind and body, follow a good leader, don’t harp on small mishaps in footing or life.  Do not make failure simple or success complicated, just keep it moving!

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May 01 2011

Kettlebells Walks for MMA Training

Category: Conditioning,MMA,MMA Training,Strength Training,Strongman,Uncategorized — Rob @ 7:48 PM

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

Category: Conditioning,Jiu-Jitsu,MMA,Power Training,Quickness,Strength Training,Uncategorized — Rob @ 7:06 PM

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?

Category: Conditioning,Mental Training,Power Training,Strength Training,Uncategorized — Rob @ 9:57 PM

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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Apr 22 2011

Training Balance for MMA

Category: Agility,Conditioning,MMA,Power Training,Strength Training,Strongman,Uncategorized — Rob @ 9:57 AM

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 19 2011

Training for Combat

Category: Agility,Conditioning,Mental Training,MMA,Power Training,Quickness,Speed,Strength Training,Strongman,Uncategorized — Rob @ 9:40 PM

As you all know I specialize in MMA strength and conditioning training. Training fighters and turning them into athletes is what I do at Combat Trainer. However, I do train people like athletes as well to reach their full potential. For the next couple of weeks there will be some guest post from a member on Team Combat Trainer as I prepare her to compete in the Metro Dash. Not only is she competing but yours truly is also making a run at it. If you don’t know what the Metro Dash is then go check it out and see what fun we are in store for. She will be writing about her experiences training under the Combat Trainer System. So without further delay here it is…

The Education of a Makeup Artist

By Cathy Rivera

“But, you have such a pretty face, if you could only loose a little weight.”  The dreaded phrases that every robust teenage girl has heard and most likely reruns through her mind through adulthood.  A backhanded compliment only for the ears of a “curvy, chubby, thick, fat,  girl.

This darkened compliment is what started my love of cosmetology and hatred for my own body.  It became my mask and my blessing.  I figured that if my face was all I got, let me slap some war paint on it and get moving.

Weight consumed me as I consumed less and less yet expanded more and more.  In college, my weight stabilized due to two hour a day Rugby practices paired with working at the campus gym.  Instead of gaining the frosh 15, I lost 20lbs.  Rugby was where I first tapped into my own Warrior Spirit.  The sport is dirty, strategic, competitive and physically demanding.  I lived for the adrenaline and pushing the will and limits of myself and team members.

College ended and so did my involvement with athletics besides the gym and an occasional class.  The pounds came faithfully calling despite my three times a week visits to a sports club where they don’t have nor promote sports.  My weight obsession shifted focus to feeling defeated, complaining and self-deprivation.  Depleted of calories and confidence, life still went on.  I got engaged, started night school, worked a full time teaching job and started my makeup business and thankfully found my way standing in front of Rob of Combat Trainer, knowing that I had found what my fitness training needed.

My sneakers were on and I was ready, all my goals out on the table and the belief that true change takes letting go of past failures and a submission to someone who may just know better about what your fitness body needs even if you have been the one lugging it around all these years.  I found myself once again being viewed as an athlete.  I was again the capable, competitive, driven, athlete with a physical ability to push and grow strong.  More than my muscles were understood that day.  My Competitive Warrior Spirit was reignited.

I was not being insulted by female marketed promises of thin, pink weights, and  glittery activities but treated as someone in control of both her body and fitness.  I gained a trainer and a coach because I no longer “work out,” I train!

For me, the statement that launched a thousand deadlifts was uttered mid training during a basement   session when most people are winding down their evenings and we are just starting to muster a sweat.  “Do you want a sitter’s ass or a sprinters ass?” Rob said as I stood apprehensive in front of a weighted barbell.  Four dress sizes, countless enjoyable training hours, increased strength and a sprinter’s ass and legs later it is clear what I have really gained.  I have acquired a mentor who has paved the way to my own fitness career, a passion for the workings of my own body, a love for wanting a strong body and mind not simply a smaller one, and a deep desire for others to find a love for themselves.  My Warrior Spirit has been reignited after lying dormant for so long.

What better way to pay respect to the trainer and changes I have been blessed with than to join Team Combat Trainer this upcoming May in New York’s Metro Dash!  Train, compete, grow and evolve with me throughout my journey to the finish because this warrior is more than just a pretty Doll Face.

You are an athlete!

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Apr 17 2011

Litvinov and the Prowler

Category: Conditioning,MMA,Power Training,Speed,Strength Training,Strongman,Uncategorized — Rob @ 6:04 PM

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!

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Apr 03 2011

Sandbags and Sleds

Category: Conditioning,MMA,Strength Training,Strongman,Uncategorized — Rob @ 9:45 PM

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

Category: Conditioning,MMA,Power Training,Strength Training,Strongman,Uncategorized — Rob @ 9:44 PM

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

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Mar 25 2011

Phil Davis Core MMA Training

Category: Conditioning,MMA,Power Training,Speed,Strength Training,UFC,Uncategorized — Rob @ 10:18 PM

UFC Fight Night Live is tomorrow night and in the main event will pit Antonio Rogerio Nogueira going up against Phil “Mr. Wonderful” Davis.  While waiting in line at the UFC expo in Boston I had the pleasure of meeting Davis’ father and had the opportunity to talk to him for about an hour.  Somewhere in the United States Davis’ dad will be watching his son fight wearing his Combat Trainer tee shirt.

You could really say that I am connected to Mr. Wonderful for I had the chance to interview his strength and conditioning coach, Doug Balzarini, a few months ago as well.  So you know who I will be rooting for in the main event. Searching for training footage, I came across Davis training with what is known as a Slosh Pipe.  Now this Slosh Pipe is a mini version of the normal Slosh Pipe that would serve as a great training tool.

I first came across a Slosh Pipe when I met a training partner of mine and I also read about them in an article written by Dan John.  A typical Slosh Pipe is about nine feet long and four to six inches in diameter.  You fill the pipe, which by the way is PVC pipe, fill it up with about 30-40 pounds of water.  Now cap both ends of the PVC and then start walking with it, pressing it overhead, think of something to do with it and I am sure that it will be challenging with the water sloshing around.

In the video below you will see Davis using a mini version of the Slosh Pipe to work on his rotational power.  As you know having explosive rotational power can be very beneficial in MMA and in sports in general.  It will help with punching power, your takedowns and other aspects of MMA.  So if you looking for a cheap way to get strong look to get to a hardware store and make yourself a Slosh Pipe.
Train Hard! Train Smart!
Rob DeCillis CSCS

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