Sep 01 2010

Explosive Pushing for MMA

Category: Jiu-Jitsu, MMA, Power Training, Uncategorized — Rob @ 8:22 PM

Yesterday morning Jessica Richer and I were at it again and this time on the field.  We are all keeping our fingers crossed that she will have her first MMA fight in December.  Last week we took it easy as we headed in the gym to lift.  This was the first lifting session we have had since she injured her back.  In that session I had her fixing up her cleans, using a progression of exercises that breaks down the clean from top to bottom.  Using just the bar we made excellent progress with her clean technique.  I was quite the happy coach at the end of it.

Anyway yesterday, in the early morning we headed out to the track and worked on an agility and conditioning.  One movement I had her doing was to help her to develop more explosive pushing power.  Now you have seen on the site explosive medicine ball pushups and how it will develop some punching power.  As you know pushing and punching are essential in MMA.  Developing some power in this range of motion can help a fighter control a fight.  Being able to push a fighter up against a cage and being able to hold that position can win you a fight.  Pushing an opponent up against a cage is a total body movement and starts from the ground up.  Being able to drive your opponent you must use your legs as well as your upper body.  Check out how you can develop strong legs using a sled.

In this video I am focusing on the upper body. Using an agility ladder, Jessica gets down in pushup position and moves laterally along the ladder as she explodes and both of her hands and feet leave the ground.  We did this for four sets.  Make sure when you are doing this plyometric movement that you know how to take the impact with your muscles to avoid injury.

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Aug 24 2010

Frankie Edgar Strength Training

Category: Conditioning, MMA, Power Training, Strength Training, UFC, Uncategorized — Rob @ 2:03 PM

UFC 118 is upon us as is the long awaited rematch between the UFC Lightweight Champion Frankie Edgar and BJ Penn as well as Randy Couture taking on James Toney. As you all know I love to give you a taste of how some of the top fighters/athletes train for fights. Now it’s hard to find recent video of strength and conditioning sessions for upcoming fights, so I just dig into the past.

In this video you will be taking a look at the current UFC Lightweight Champion of the World Frankie Edgar. We all know in the first fight Edgar was able to push the pace on Penn. He was able to use a lot of constant movement to squeak out a victory to win the championship.
How was Edgar able to keep this pace throughout the fight? It had to do with the type of conditioning sessions he was putting himself through. Edgar performed circuits that mimic what a fight would be like. The way to make these circuits work for you is to make them harder than the actual fight. When doing conditioning sessions prior to a fight you need to make sure that those sessions are going to be harder than what you will experience during the fight. The point is when you get in the cage you will be able to push the pace because your body has adapted to going harder in training.

So here is the Lightweight Champion Frankie Edgar as he performs a pretty brutal conditioning session using circuit style training.

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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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Aug 09 2010

Kettlebells and Sprinting

Category: Conditioning, MMA, Speed, Strength Training, Uncategorized — Rob @ 10:19 PM

One night in my search for training equipment I finally found some bumper plates that I had been looking for on Criagslist.  When I arrived at the guy house he took me to his garage to get the plates.  He had all sorts of great training equipment; clubs, sand bells, kettle bells, plyo-boxes and the list could go on and on.  But we began to talk and he said that he and some friends get together on Saturdays and train in the parking lot of a local school and he asked me to swing by.  So the training session came and went and it was great.  Now I am hooked and go out to train every Saturday I can.

The last time I was able to train, he started to talk to me about a strength and conditioning coach by the name of Dan John.  John is a contributor on the site T-Nation.  In one of his articles he talks about former world champion hammer thrower, Sergey Litvinov.  That day we did a modified version of what is called the “Litvinov workout”.  Here is what Litvinov used to do.  He would head out to the track, front squat 405 pounds, rack the weight and sprint 400 meters.  He would do three sets and call it a training session.  That’s a pretty brutal session.

So I now started to incorporate this workout into my training and that of my fighters. But this type of training needs to be adapted, for I do not recommend front squatting 405 pounds then sprinting 400 meters to start.  So following the idea of Dan John, I take one exercise and have been using kettlebells to do this.  Either a swing, a squat, a clean, a press.  I perform the movement for the predetermined reps and then sprint 100 yards.  I perform 3-5 sets and call it a session.

So this is how it would look on paper:

Kettlebell Swings 5-8 reps

Sprint 100 yards

Kettlebell Overhead Presses 5-8 reps

Sprint 100 yards

Repeat 3-5 times.

You can also modify it by adding more exercises and reducing the yards on the sprint for instance:

Kettlebell Swings 5-8 reps

Sprint 50 yards jog back

Kettlebell Squats 5-8 reps

Sprint 50 yards jog back

Kettlebell Clean 3-5 reps

Sprint 50 yards jog back

You get the point you can add more movements or add distance on the sprint.  This is just another type of training to incorporate into your program or that of your athletes.  Below is just a short clip of a movement and the sprint!



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Aug 04 2010

Jon Fitch Strength and Conditioning

Category: Agility, MMA, Power Training, UFC, Uncategorized — Rob @ 7:41 PM

In my search for strength and conditioning footage of the fighters in this weekends UFC 117 card I came across a lot of Jon Fitch footage of his strength and conditioning. Other fighters are hard to come by but Fitch produces the video. Jon Fitch who fights out of the American Kickboxing Academy (AKA), is taking on American Top Team (ATT) member Thiago Alves
In most of his videos he is doing agility work. We all know that agility is one of the key components to any strength and conditioning program and is essential for fighters and athletes alike to train.
In this video however, Fitch is using lateral jumps over hurdles with punches. Lateral jumps are a form of plyometrics which help train an athlete to become more powerful. I found this movement to be interesting and will definetly incorporate it into my fighters overall programs. Fitch we all know has great takedown defense. This exercise will help him react and move explosively when someone attempts to take him down. I also enjoy the MMA specificity that is added into the drill. After each set of hops Fitch throws a one-two combo, this makes Fitch focus on sticking the landing on the jump and then exploding with good technique with the one two. This in particular drill takes focus. Lack of focus will lead you to hit the hurdle and crash to the floor. So remember when watching these videos I post of pro fighters doing these exercises know that they are under the watchful eye of a professional, well at least I hope so.
Don’t forget to watch UFC 117 as Anderson Silva defends his title against Chael Sonnen. Also on the card UFC legend will take on Ricardo Almeida, Junior Dos Santos will go up against Roy Nelson as that will be a fun fight to watch.

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Aug 03 2010

Ricardo Almeida Strength and Conditioning

Category: Conditioning, MMA, Strength Training, UFC, Uncategorized — Rob @ 8:35 PM

UFC 117 is only a few days away and this card is stacked from top to bottom. We all know the main event pits Chael Sonnen going against defending champ Anderson Silva for the title. The one sided war of words has been well documented over the last few months and soon enough it will be time to close the mouth and step inside the Octagon.
For the next couple of days I am in hot pursuit of finding strength and conditioning videos of some of the fighters that are on the card at UFC 117. For starters I am going to begin with Ricardo Almeida who is taking on a legend in Matt Hughes. This is going to be a battle and I see it going to the judges. That being said both fighters will have to be in top condition.
Ricardo Almeida’s strength and conditioning coach is the world renowned Martin Rooney. If you follow strength and conditioning Rooney is one of the leaders in the industry and I myself have learned quite a bit from this great coach.
The video below is a short one. The deadlift is one of the best movements an athlete can perform. The deadlift builds the muscles of the posteiror chain. In this video Rooney has Almeida doing a variation of the deadlift. Rooney calls this modified version the sprawling deadlift. Obvious the sprawl is essential in MMA. The key to this lift is to do it as fast as possible and generate power. So don’t load the bar to heavy because it will not allow you pull it up fast. So check out this video. And don’t forget to watch Almeida take on Hughes this weekend.

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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 28 2010

UFC Fighters Conditioning Routine

Category: Agility, Conditioning, MMA, Power Training, Speed, UFC, Uncategorized — Rob @ 11:07 AM

Saturday night Dana White is giving us all a free UFC event on Versus. The card is pretty stacked, and if you are a big fan of the UFC you have been itching for the last month for some octagon action. The main event of the card is Jon Jones taking on Vladimir Matyushenko in the light heavyweight division. This can be a big stepping-stone for Jon Jones young career as many see him as the future champion of the division. With all that raw talent and youth on his side I tend to believe this as well. Jones is a pure athlete and the future of the sport.
Also on the card Mark Munoz will be taking on veteran Yushin Okami. Last April Munoz had a great come from behind victory over Kendall Grove defeating him with some vicious ground and pound. Munoz like Jones is a rising star in the UFC. Munoz is still going through some of the growing pains as all fighters do but he is well on his way up the ladder and becoming a serious contender in the near future.
As a treat for the site I was able to find some of Munoz’s strength and conditioning training. In this video he is doing a ten-minute non-stop conditioning circuit. In the circuit Mark is wearing a weighted vest. In this circuit you will see all different types of training going on. Each exercise is done for thirty-seconds. The circuit includes: speed and agility training, you will see him testing his core with medicine ball tosses, he performs plyometrics in the circuit to develop explosive power sledgehammers swings and some fight specific movements that you will see throughout the protocol such as ground and pound. So sit back and enjoy the next ten minutes and wish you were doing the circuit.

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