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:


30 Squats, 25 Sit Ups, 20 Box Jumps, 15 Press Ups, 10 Chin Ups. Repeat for 3 rounds.


1 minute on each exercise, rest 1 minute between each set of five exercises. Perform max repetitions and repeat for three rounds.

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..."

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!

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
Thruster (front squat into push press)


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:

  • Olympic Lifting
  • Plyometric Training
  • Metabolic Conditioning
  • Fight Specific Conditioning

Contact me for more info matthewpalfrey@gmail.com