May 17 2011

Team Combat Trainer at the Metro Dash

“Six A.M. may be too early for me to handle you,” Combat Trainer snarls in a less than chipper tone.  From the back, of the car chimes in my husband who states, “She can be a lot for most people.”  I dismiss them both and continue being a mixture of anxiety and sheer joyous excitement.

8:30 is the start of the Metro Dash NY/NJ leg and we are en route to The Meadowlands Arena.  I am a person who functions very well on very little sleep.  Oddly keeping very alert and enthusiastic especially when nerves or new adventures are ahead.

Once at the Dash I am suddenly quiet and observant.  A dynamic warmup and preview, a few pee breaks and a quick walk around the perimeter of the course later and our “heat” begins.  Luckily, I find three woman athletes who welcome me as the fourth in their group.  I insisted to not be in the same go around as Rob so our friendship does not hinder his competitive streak.  It worked out well as he was finishing I was just beginning.

Much of the Dash in afterthought is a blur.  I can however, fully recall all my areas of weakness.  As a competitor I find my success often is short lived in exchange for trying to improve what I deem as weaker points or failure.  The 16 foot cargo stands out as the largest nemesis of the day, followed by the 8foot wall climb and monkey bars, gasp.  I climbed my Combat Trainer clad ass up all 16 feet to only find myself unable to throw myself over the top to descend back down.  Fear of falling and thudding onto the gym class mat below as a previous athlete in an earlier heat had done as well as the fear of kicking my heat mates in the face proved to be overwhelming.  My own thoughts deafening me, making me unable to from hearing shouts of advice and encouragement from below.

The Dash itself was fun.  The obstacles a good mix of expected and “oh shit”.  My upperbody mocked by rope climbs and monkey bars, my legs pleased by climbing and carries.  My finishing time 18:25 with three sets of penalty burpees.

On the way home all I could think of was that I wanted to turn back and do it again, immediately, and what I could do better.  I was also reminded of what my husband had said on the ride in, using the words “most people”.  I was never so happy to not be “most people”.  The “most people” who were still asleep in comfort as I fling myself over wooden walls, banging my shins on sledgehammers, swinging kettlebells, and dragging sleds in the dark at my trainer’s house for late training sessions.  Nine months ago I may have been “most people” but all I know is at this time, stronger, fitter, thinner and a warrior feels good and I will take it because I will do what most people won’t!

Tags: , , , , , , , , , , , , , , , , , , , , , , , ,


Feb 22 2011

Ross Pearson MMA Training

On Saturday UFC 127 will take place in Australia. The main event will feature BJ Penn going up against Jon Fitch. In another matchup that night up and coming star in the 155 pound division, Ross Pearson will be taking on veteran of the cage Spencer Fisher. This fight can turn out to be a stand-up war as both men like to throw their hands.
In this segment of of video of fighters training we will take a look at Pearson as he uses old car tires to train. In the first part of the video you will see as Pearson uses the tire to develop explosiveness. Old car tires are great tools that can replace medicine balls for many exercises. In the video you will see Pearson using the tire to perform chest passes as well as overhead throws.
Now to point out the obvious, the chest pass will work on developing explosive power in the chest and the overhead throws will develop power in your back. However, looking at both of these movements you will see that they are total body movements. If done properly, you will use your entire body to explode and throw the tire.
In the second part of the video Pearson uses the two tires to run up stairs. Stair climbing is grueling enough, add some tire carries into it and you have taken it to another level of conditioning. Your heart rate will rise and you will be increasing your conditioning level.
So if you want a cheap effective workout, head to the junkyard pick up some old tires and start training. No excuses!
Train Hard! Train Smart!

Tags: , , , , , , , , , , , , , , ,


Dec 29 2010

Brandon Vera Strength and Conditioning

As a New Year arrives so does another UFC card, UFC 125.  This one will feature some interesting fights on the card.  First off we have Frankie Edgar defending his lightweight title against the only guy to have beaten him, Gray Maynard.  Also on the card Chris Leben takes on Brian Stann, Leben looks to continue his winning ways in the octagon with a victory.  One matchup I am looking forward to is Brandon Vera going up against Thiago Silva.  This may turn out to be a stand-up war and a very exciting bout.

A few months ago I had the pleasure of interviewing Bradon Vera’s strength and conditioning coach Doug Balzarini. He spoke about training Vera and how he goes about training fighters in general.  If you have not heard the interview give it a listen, you could pick out some important training information for yourself.   So knowing the Vera fight is this weekend I also wanted to give you a glimpse at some of the training Doug does with Brandon as they get ready for a fight.

You will notice the use of the agility ladder in the beginning of the video.  Making a fighter more athletic is one of the keys to creating a championship fighter.  The work on the ladder will improve Vera’s footwork.  After the agility the video moves into some strongman training which will help develop Vera’s overall strength, power and conditioning.  The type of work Balzarini puts Vera through pays dividends the night of the fight.  You can visit Doug Balzarini’s site at http://dbstrength.com.

Train Hard! Train Smart!

Tags: , , , , , , , , , , , , , , , , , , , , , ,


Jul 05 2010

Ground and Pound Conditioning!

So I was on a mini-vacation for the Fourth of July, which of course is my favorite holiday. In any event I may have been away at the beach but I did not miss UFC 116 and it proved to be a great show once again. I went three for five with my picks and as my wife liked to point out Saturday night, “that’s pretty good for you.” But anyway, the main event at UFC 116 as you know was Brock Lesner going up against Shane Carwin. I had Carwin in this one and by all looks of it I thought it was going to be over in the first round when Carwin put Lesner on his back and pounded away on him.
As that was going on though Joe Rogan pointed out that Carwin could have easily tired himself out. If you are a fighter you know a relentless ground and pound, like the one that Carwin was displaying can take a toll on you physically as you need great conditioning to keep at it. As the round came to an end and Lesner survived the onslaught we could all see the physical strain it took on Carwin. Another thing that is affected when you cannot finish a fight when you have your opponent almost finished is the mental side of things. It’s almost a let down, but that is for another post.
As I sat and watched Lesner finishing off Carwin, I thought about the conditioning you need to have to sustain such a vicious ground and pound. A few weeks ago I had posted a conditioning protocol using a sledgehammer. In that same session I did a short one-minute “finisher” to my training session. This video was going to be used at a later date but after seeing the fight I had to put it up. Using mini-sledgehammers and the same car tire I did one-minute of straight pounding on the tire mimicking the ground and pound you find in MMA. Each mini-sledge weighs five pounds, the object here is to get out as many reps as possible in a minute. Obviously you can add time and see how many you can bang out. Check out the video below, you can see at the end I am a bit tired. This protocol will ensure that your ground and pound conditioning will be at top level. So go pick up some mini-sledgehammers and an old car tire and start your ground and pound conditioning today! Train Hard! Train Smart!

Tags: , , , , , , , , ,