Friday, 17 December 2010
Friday, 19 November 2010
Wednesday, 3 November 2010
Wednesday, 20 October 2010
New BritMMA Article
This weeks article talks about how you can adjust your strength and conditioning programme based around some simple human movement patterns.
Check it out here:
Check it out here:
Wednesday, 6 October 2010
New BritMMA Article
This weeks article is on body building style routines and why you SHOULDN'T be doing them!
Check it out here:
Check it out here:
Tuesday, 28 September 2010
Bodyweight Conditioning Technique
Here is another technique video from my other blog http://sandbagfitness.blogspot.com/
Using these exercises try the following workouts:
#1
30 Squats, 25 Sit Ups, 20 Box Jumps, 15 Press Ups, 10 Chin Ups. Repeat for 3 rounds.
#2
1 minute on each exercise, rest 1 minute between each set of five exercises. Perform max repetitions and repeat for three rounds.
Squats
Depth Press Ups
Box Jumps
Handstand Press Ups
Knees to Elbows
Using these exercises try the following workouts:
#1
30 Squats, 25 Sit Ups, 20 Box Jumps, 15 Press Ups, 10 Chin Ups. Repeat for 3 rounds.
#2
1 minute on each exercise, rest 1 minute between each set of five exercises. Perform max repetitions and repeat for three rounds.
Squats
Depth Press Ups
Box Jumps
Handstand Press Ups
Knees to Elbows
MMA Strength & Conditioning: Articles
MMA Strength & Conditioning: Articles: "Covering all bases – how you can improve performance with smarter training As a strength and conditioning coach my programming always starts..."
Tuesday, 7 September 2010
Friday, 3 September 2010
Sandbag Pressing Variations
I thought I'd include a video from my other Blog http://sandbagfitness.blogspot.com/
Sandbags can be useful additions to strength & conditioning programmes for MMA. Why? They are classed as odd-objects, meaning that they are harder to lift/more awkward than a conventional barbell/dumbbell. This can bring them closer to the specific demands of MMA. This video covers some Sandbag Pressing Variations - useful for developing strength and power in the shoulder girdle. This makes them particularly useful for striking and grappling.
Train hard!
Sandbags can be useful additions to strength & conditioning programmes for MMA. Why? They are classed as odd-objects, meaning that they are harder to lift/more awkward than a conventional barbell/dumbbell. This can bring them closer to the specific demands of MMA. This video covers some Sandbag Pressing Variations - useful for developing strength and power in the shoulder girdle. This makes them particularly useful for striking and grappling.
Train hard!
Thursday, 2 September 2010
Tabata Protocol Intervals
Some of you have been asking me about Tabata intervals so I thought I'd post some information and a workout for you to try.
Tabata Protocol Intervals consist of 20 seconds of work followed by 10 seconds of rest, repeated for a total of 8 rounds or 4 minutes. Each 20 seconds should be at maximum intensity - no pacing allowed! This can be done for a variety of different exercises in in a few different ways. Examples below.
Why do it?
Short duration work like this will develop the ability to perform repeated maximal efforts - just like an mma fight. Although the round is 4 minutes long you won't be working consistently and sometimes that's a good thing. Typically athletes will pace a longer duration session and this detracts from the maximal effect of the training. Although this is strict Tabata Protocol you could adjust it to ten 20:10 second intervals to make it more fight specific.
Try this
Perform the following exercises in Tabata style (20:10). Complete each all 8 rounds of each exercise before moving on to the next. There is no rest between exercises apart from the 10 seconds at the end of the previous round.
Squats (bodyweight only)
Press Ups
Swings
Thruster (front squat into push press)
Burpees
Scoring:
Perform the maximum number of repetitions in each 20 second period and try to maintain this number. Your final score for each exercise is the lowest number of repetitions you complete at any one time. This type of scoring will encourage you to improve your anaerobic power endurance.
The following scores would be considered 'Good'.
Squats (bodyweight only) 20
Press Ups 15
Swings 24kg Kettlebell/Dumbbell 12
Thruster 40 kg Barbell (front squat into push press) 12
Burpees 12
Train hard!
Tabata Protocol Intervals consist of 20 seconds of work followed by 10 seconds of rest, repeated for a total of 8 rounds or 4 minutes. Each 20 seconds should be at maximum intensity - no pacing allowed! This can be done for a variety of different exercises in in a few different ways. Examples below.
Why do it?
Short duration work like this will develop the ability to perform repeated maximal efforts - just like an mma fight. Although the round is 4 minutes long you won't be working consistently and sometimes that's a good thing. Typically athletes will pace a longer duration session and this detracts from the maximal effect of the training. Although this is strict Tabata Protocol you could adjust it to ten 20:10 second intervals to make it more fight specific.
Try this
Perform the following exercises in Tabata style (20:10). Complete each all 8 rounds of each exercise before moving on to the next. There is no rest between exercises apart from the 10 seconds at the end of the previous round.
Squats (bodyweight only)
Press Ups
Swings
Thruster (front squat into push press)
Burpees
Scoring:
Perform the maximum number of repetitions in each 20 second period and try to maintain this number. Your final score for each exercise is the lowest number of repetitions you complete at any one time. This type of scoring will encourage you to improve your anaerobic power endurance.
The following scores would be considered 'Good'.
Squats (bodyweight only) 20
Press Ups 15
Swings 24kg Kettlebell/Dumbbell 12
Thruster 40 kg Barbell (front squat into push press) 12
Burpees 12
Train hard!
Coaching at Olympians in Bristol, UK
I'm currently coaching Wes 'The Immortal' Murch at Olympians MMA in Bristol and will now be taking bookings for Strength & Conditioning sessions every wednesday.
Come and get some professional coaching in all aspects of your strength and conditioning including:
Contact me for more info matthewpalfrey@gmail.com
Come and get some professional coaching in all aspects of your strength and conditioning including:
- Olympic Lifting
- Plyometric Training
- Metabolic Conditioning
- Fight Specific Conditioning
Contact me for more info matthewpalfrey@gmail.com
Friday, 27 August 2010
MMA Nutrition UK
MMA Nutrition UK is currently offering its premium protein products for 25% off! MMA Muscle is designed to build muscle, strength and power without adding bodyfat.
Matt is now writing for britmma.co.uk
I'm now writing for Brit MMA on all aspects of strength and conditioning for MMA. Check out my initial Q&A here:
Wednesday, 25 August 2010
The Definition of Strength and Conditioning
What is the role of the strength & conditioning coach in MMA?
I commonly speak to athletes who have an incorrect view of this role and what the s&c coach can do for them. My opinion is that the s&c coach is responsible for all physical training/programming not covered in the technical or mma skills coaching. In the purest form the s&c coach is there to condition the athlete for performance.
This conditioning should be adapted to the sport and the individual athlete. This means programming appropriate activities and exercises. I think strength & conditioning has been given something of a bad reputation in MMA - too many coaches have been utilising ineffective programming e.g. over reliance on powerlifting movements, isolation training, split routines urghh...
For MMA athletes the focus should certainly be on:
If you are still lifting weights and don't know why contact me
I commonly speak to athletes who have an incorrect view of this role and what the s&c coach can do for them. My opinion is that the s&c coach is responsible for all physical training/programming not covered in the technical or mma skills coaching. In the purest form the s&c coach is there to condition the athlete for performance.
This conditioning should be adapted to the sport and the individual athlete. This means programming appropriate activities and exercises. I think strength & conditioning has been given something of a bad reputation in MMA - too many coaches have been utilising ineffective programming e.g. over reliance on powerlifting movements, isolation training, split routines urghh...
For MMA athletes the focus should certainly be on:
- Power
- Power endurance
- Agility
- Flexibility/mobility
If you are still lifting weights and don't know why contact me
Subscribe to:
Posts (Atom)