tag:blogger.com,1999:blog-50038294307834345792024-02-15T08:46:06.118+00:00MMA Strength & ConditioningThis site aims to provide a platform for strength and conditioning information for MMA athletes. We'll be hosting video, photos and articles to help you improve your physical game.Anonymoushttp://www.blogger.com/profile/04458344656094165691noreply@blogger.comBlogger27125tag:blogger.com,1999:blog-5003829430783434579.post-12725150669654034532011-03-31T07:59:00.000+01:002011-03-31T07:59:59.220+01:00Good Luck to Wes Murch of Olympians MMAOne of my strength and conditioning clients, Wes Murch, is all set to fight at Recife Fighting Championship in Brazil where he'll be facing ex-UFC fighter Junior Assuncao.<br />
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All the very best of luck Wes!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://olympiansmma.co.uk/"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhy1Zk-_Udq4lnRvXrFItXBDy4NRCUCUqg1G13VkD_wftpVM7y5_JRGR5MqE7xICV8CaEV7vfOmyVUnD3SOuPB1NMkRYyH99EQlZn9zK59lzR5gcoksviuo9AZlS1qfKTRyYBvBQ27dfdC/s1600/olympianslogocss.jpg" /></a></div>Anonymoushttp://www.blogger.com/profile/04458344656094165691noreply@blogger.com0tag:blogger.com,1999:blog-5003829430783434579.post-82043537639460628212011-03-14T17:02:00.000+00:002011-03-14T17:02:24.539+00:00MMA Specific Sandbag Training<iframe width="480" height="295" src="http://www.youtube.com/embed/XXkXrKPKI_Y?fs=1" frameborder="0" allowfullscreen=""></iframe>Anonymoushttp://www.blogger.com/profile/04458344656094165691noreply@blogger.com1tag:blogger.com,1999:blog-5003829430783434579.post-20838556198758047552011-01-31T07:46:00.002+00:002011-08-19T07:41:33.645+01:00Using Strength and Conditioning to Facilitate Skill Learning in Jiu Jitsu - Part 2<div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;">In part 1 of this article I discussed the goals of strength and conditioning for Jiu-Jitsu, and how it was vitally important to match the needs of any sport to its programming. In this article, I’d like to give you some practical applications of these concepts with example exercises that will develop the attributes required for effective skill learning. The exercises detailed here are by no means extensive but they will give you a great, albeit somewhat alternative, way to approach your strength and conditioning.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;">I still recommend that people have a strong foundation in the big lifts – squat, deadlift, press and the Olympic lifts.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;">We’ve already spoken about both range-of-motion (ROM) and multi-planar movement. To refresh your memory, ROM refers to the movement produced by any given joint, or collection of joints, and we need to encourage full ROM. Multi-planar movement refers to moving the body through multiple planes of motion, as would naturally occur in competition.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b><span class="Apple-style-span" style="font-family: inherit;">Exercises That Encourage Full Range-of-Motion Movement</span></b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;">The exercises recommended here will help to develop and maintain healthy range-of-motion and thus aid flexibility, application of power and agility.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><ul style="margin-top: 0cm;" type="square"><li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span class="Apple-style-span" style="font-family: inherit;">Overhead Squat</span></li>
</ul><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">The overhead squat is an exercise that promotes lower body and core strength and is the gateway to the Snatch – another excellent exercise. Besides this, it is impossible to do the exercise without a healthy range of motion – especially in the hips and shoulders.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;">It can be performed as a warm up/mobility exercise with a dowel/broomstick (as pictured below), or weighted with an Olympic bar or various other implements.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><span class="Apple-style-span" style="font-family: inherit;">Hold the bar, with straight arms, above the head (roughly above the shoulder blades). Actively shrug the shoulders and then squat as normal – making sure to keep the chest high and heels down.</span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk9xZHlGRE3RKO0vIxYtvN_2UyBuHhgE9JsW_QphCNhYxsc_4VEo3_Rg-1Pi2N2C060kBgjrqKm1J5EBDh_TAMu5cm0AfUhhqpaldJsYSNkF12k0aRvj_y-OXgeOx3HkFUTI6lcMj6asv_/s1600/IMG_7300.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: inherit;"><img border="0" height="320" s5="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk9xZHlGRE3RKO0vIxYtvN_2UyBuHhgE9JsW_QphCNhYxsc_4VEo3_Rg-1Pi2N2C060kBgjrqKm1J5EBDh_TAMu5cm0AfUhhqpaldJsYSNkF12k0aRvj_y-OXgeOx3HkFUTI6lcMj6asv_/s320/IMG_7300.jpg" width="213" /></span></a></div><span class="Apple-style-span" style="font-family: inherit;"><br />
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<ul style="margin-top: 0cm;" type="square"><li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span class="Apple-style-span" style="font-family: inherit;">Snatch</span></li>
</ul><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;">If you have some proficiency in the Overhead Squat then the Snatch is a natural progression. One of the Olympic lifts (the other being the Clean and Jerk); it develops great power – especially in your ‘pulling’ muscles. A correctly performed Snatch requires full extension through the hip and shoulder, and this movement has great application to any athletic movement.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;">It is typically performed with an Olympic bar but also possible with dumbbells, kettlebells and other implements. </span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;">Start with a weight/bar on the ground. Holding onto the weight, explode powerfully upwards, extend fully at the hip and allow the bar to travel upwards and above your head to finish in the overhead squat position. The snatch is a very complex lift and you should speak to an Olympic lifting coach to learn it.</span></div><span class="Apple-style-span" style="font-family: inherit;"><br />
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<ul style="margin-top: 0cm;" type="square"><li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-size: 12pt;"><span class="Apple-style-span" style="font-family: inherit; font-size: small;">Windmill</span></span></li>
<span style="font-family: inherit; font-size: 12pt;"> </span></ul><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: inherit; font-size: 12pt;"><span class="Apple-style-span" style="font-size: small;">The Windmill is</span><span lang="EN-US"><span class="Apple-style-span" style="font-size: small;"> an exercise designed to improve core strength while standing and is also great for developing shoulder stability. The benefit of improving core strength in the standing position is that it has a specific impact on techniques such as standing grappling, clinches and throws.</span></span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-layout-grid-align: none; mso-pagination: none; punctuation-wrap: simple;"><span style="font-size: 12pt;"><span class="Apple-style-span" style="font-family: inherit; font-size: small;"><br />
</span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-layout-grid-align: none; mso-pagination: none; punctuation-wrap: simple;"><span style="font-size: 12pt;"><span lang="EN-US"><span class="Apple-style-span" style="font-family: inherit; font-size: small;">Its ability to develop flexibility under load is of great importance. Moving through a high degree of range of motion (ROM) while under tension produces greater real world flexibility than many other stretching methods. </span></span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-layout-grid-align: none; mso-pagination: none; punctuation-wrap: simple;"><span style="font-size: 12pt;"><span class="Apple-style-span" style="font-family: inherit; font-size: small;"><br />
</span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-layout-grid-align: none; mso-pagination: none; punctuation-wrap: simple;"><span style="font-size: 12pt;"><span lang="EN-US"><span class="Apple-style-span" style="font-family: inherit; font-size: small;">Start with a weight in one hand, held overhead. Before you start this exercise turn your feet out at 45 degrees and slightly bend the knees. Using a smooth movement through the waist allow your body to bend down and reach towards the ground. This movement should come from the core and hips without using the knees. Once you have touched the floor - or your body is parallel to the floor - return to the starting position with an upright torso. </span></span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-layout-grid-align: none; mso-pagination: none; punctuation-wrap: simple;"><span style="font-size: 12pt;"><span class="Apple-style-span" style="font-family: inherit; font-size: small;"><br />
</span></span></div><span style="font-size: 12pt;"><span class="Apple-style-span" style="font-family: inherit;"><span lang="EN-US"><span class="Apple-style-span" style="font-size: small;">In the pictures below I am performing the Windmill with a sandbag but the exercise can be done with any weighted implement.</span></span><span class="Apple-style-span" style="font-size: small;"><br />
</span> </span><span lang="EN-US" style="font-size: 12pt;"><div class="MsoNormal" style="margin-bottom: 0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;"><b><span class="Apple-style-span" style="font-family: inherit; font-size: small;">Exercises That Increase Multi-Planar Proficiency</span></b></div><div class="MsoNormal" style="margin-bottom: 0pt; margin-left: 18pt; margin-right: 0cm; margin-top: 0cm;"><span class="Apple-style-span" style="font-family: inherit; font-size: small;"><br />
</span></div><div class="MsoNormal" style="margin-bottom: 0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;"><span class="Apple-style-span" style="font-family: inherit; font-size: small;">The exercises recommended here will help to improve your ability to move effectively through multiple movement planes. Our biggest concern is to try and reduce our sagittal (forwards and backwards) plane dominance. So we need to include strength and conditioning exercises that focus on movement and ‘stress’ in the Frontal (sideways) and Transverse (rotational) planes.</span></div><div class="MsoNormal" style="margin-bottom: 0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;"><span class="Apple-style-span" style="font-family: inherit; font-size: small;"><br />
</span></div><ul style="margin-top: 0cm;" type="square"><li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span class="Apple-style-span" style="font-family: inherit; font-size: small;">Lateral Lunge</span></li>
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<span class="Apple-style-span" style="font-family: inherit; font-size: small;">The lateral lunge is a lower body strengthening movement that will improve your ability to move laterally. It can be performed with bodyweight alone or with any weighted implement.</span></div><div class="MsoNormal" style="margin-bottom: 0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;"><span class="Apple-style-span" style="font-family: inherit; font-size: small;"><br />
</span></div><div class="MsoNormal" style="margin-bottom: 0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;"><span class="Apple-style-span" style="font-family: inherit; font-size: small;">Stand with your feet parallel and take a big step sideways. As the foot lands, bend the knee (as you would in a squat). Allow the opposite leg to straighten; making sure that the foot stays flat.</span></div><div class="MsoNormal" style="margin-bottom: 0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;"><span class="Apple-style-span" style="font-family: inherit; font-size: small;"><br />
</span></div><ul style="margin-top: 0cm;" type="square"><li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span class="Apple-style-span" style="font-family: inherit; font-size: small;">Windmill</span></li>
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<span class="Apple-style-span" style="font-family: inherit; font-size: small;">I know it has been included as a full ROM exercise but it is also a great multi-planar exercise. Frontal movement through the hip and rotation about the shoulder, hip and spine make this a worthy exercise.</span></div><div class="MsoNormal" style="margin-bottom: 0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;"><span class="Apple-style-span" style="font-family: inherit; font-size: small;"><br />
</span></div><ul style="margin-top: 0cm;" type="square"><li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span class="Apple-style-span" style="font-family: inherit; font-size: small;">Lateral Snatch/Landmine</span></li>
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<span class="Apple-style-span" style="font-family: inherit; font-size: small;">The lateral snatch develops some of the similar benefits derived from the regular snatch but it is single handed and stresses the frontal plane. Any single handed exercise is useful as it will help to avoid any imbalances you may have. Whereas the ‘stress’ in a regular snatch will pull you forwards of backwards, the lateral snatch will force you to resist laterally.</span></div><div class="MsoNormal" style="margin-bottom: 0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;"><span class="Apple-style-span" style="font-family: inherit; font-size: small;"><br />
</span></div><div class="MsoNormal" style="margin-bottom: 0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;"><span class="Apple-style-span" style="font-family: inherit; font-size: small;">Take hold of one end of an Olympic bar. Explode upwards in one powerful snatch movement so that the bar ends up above the head. The opposite end will remain on the floor, running parallel to your feet.</span></div><div class="MsoNormal" style="margin-bottom: 0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;"><span class="Apple-style-span" style="font-family: inherit; font-size: small;"><br />
</span></div><div class="MsoNormal" style="margin-bottom: 0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;"><b><span class="Apple-style-span" style="font-family: inherit; font-size: small;">How Do I Include These In My Programming?</span></b></div><div class="MsoNormal" style="margin-bottom: 0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;"><span class="Apple-style-span" style="font-family: inherit; font-size: small;"><br />
</span></div><div class="MsoNormal" style="margin-bottom: 0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;"><span class="Apple-style-span" style="font-family: inherit; font-size: small;">If you are not currently performing these exercises as part of your strength and conditioning programme then add them. Building proficiency in these movements is stage 1. With new movements like this, treat them as you would a skill element – encourage rest periods and high quality technique.</span></div><div class="MsoNormal" style="margin-bottom: 0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;"><span class="Apple-style-span" style="font-family: inherit; font-size: small;"><br />
</span></div><div class="MsoNormal" style="margin-bottom: 0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;"><span class="Apple-style-span" style="font-family: inherit; font-size: small;">When you have developed a level of proficiency then you can add them to your regular programming as:</span></div><div class="MsoNormal" style="margin-bottom: 0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;"><span class="Apple-style-span" style="font-family: inherit; font-size: small;"><br />
</span></div><ul style="margin-top: 0cm;" type="square"><li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span class="Apple-style-span" style="font-family: inherit; font-size: small;">Strength exercises (e.g. 5x5)</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span class="Apple-style-span" style="font-family: inherit; font-size: small;">Fight specific conditioning sessions (a mix of exercises with minimal rest periods at high intensity)</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span class="Apple-style-span" style="font-family: inherit; font-size: small;">Warm-up/mobility elements (e.g. prior to a skills session)</span></li>
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<span class="Apple-style-span" style="font-family: inherit; font-size: small;">I hope you have enjoyed this alternative take on strength and conditioning for Jiu-Jitsu. I always view strength and conditioning as a tool for success and I think this is a useful way to construct your programming. Look at weaknesses and put elements in place to combat them. If you are interested in working with me then please get in touch.</span></div><div class="MsoNormal" style="margin-bottom: 0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;"><span class="Apple-style-span" style="font-family: inherit; font-size: small;"><br />
</span></div><div class="MsoNormal" style="margin-bottom: 0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;"><span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-size: small;"></span><strong><span class="Apple-style-span" style="font-size: small;">This article was originally published on bjjweekly.com</span></strong></span> </div></span><span lang="EN-US" style="font-family: 'Times New Roman'; font-size: small;"></span></span>Anonymoushttp://www.blogger.com/profile/04458344656094165691noreply@blogger.com3tag:blogger.com,1999:blog-5003829430783434579.post-42666402402235000462011-01-25T11:29:00.000+00:002011-01-25T11:29:08.292+00:00Using Strength and Conditioning to Facilitate Skill Learning in Jiu Jitsu - Part 1<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Strength and conditioning is a subject that divides opinion in Martial Arts, MMA and especially Jiu-Jitsu. Most people tend to think of skill learning (technique practice/sparring/rolling) as one thing, and strength and conditioning as something entirely different. Common practice is to use strength and conditioning as an external intervention to a physical problem:</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">“I need more strength”</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">“I need more speed”</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">“I need more agility”</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Thus, most strength and conditioning programmes become constructed around these goals. And this, I believe, is where one of the fundamental problems stems from. If there was a more linear relationship between strength and conditioning and skill learning then I think not only would more people follow a strength and conditioning programme, but we’d also see great improvements in performance as a whole.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Furthermore, a strength and conditioning programme that was implicitly designed to facilitate skill learning would help to eradicate the disparity between the mainstream concepts of ‘fitness’ and skill. We would begin to see training methods that develop organically to suit the current needs of athletes.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">What Is the Goal of Strength and Conditioning?</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">I think that the strength and conditioning programme should be developed with one primary goal in mind – to improve your abilities as an athlete/fighter. It’s clear that skill practice makes you a better jiu-jitsu player over and above strength and conditioning. So, it makes sense to base your programming around the goal of maximising your ability to practice jiu-jitsu more effectively. This seems like a fairly complicated way of saying:</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">“Use strength and conditioning to allow you to train harder”</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">For me, strength and conditioning is about putting an athlete in the best position to maximise their skill training. So a good strength and conditioning programme is really just the starting point to achieving great success. Rather than just focusing on some arbitrary activity – “I lift weights to get stronger” – it’s important to consider the outcome of all of the individual elements of the programming. <span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Are you training to get better at strength and conditioning or Jiu-Jitsu?</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">What Physical Attributes Aid Skill Learning In Jiu-Jitsu?</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">While we might accept that developing a strength and conditioning programme around these concepts is valuable, catering for this is not an easy task. One size certainly doesn’t fit all in this example. </div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">For the purposes of this article I am going to focus on what I believe to be two of the most important physical attributes for skill learning – multi planar movement and range of motion (ROM).</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">When developing our programme it is important to consider the desired outcome – we need to match the programme to the sport. Rather than speaking in simple terms such as “strength”, “speed” and “endurance” I’d like you to consider the way you move during Jiu-Jitsu. While it is difficult to quantify all of the techniques, we should probably all agree that Jiu-Jitsu is an activity in which you are required to move in all directions. In biomechanics we call this multi-planar – or moving the body through multiple planes of motion. These are loosely classified as Sagittal (forwards and backwards), Frontal (sideways) and Transverse (rotational). Sprinters, as another example, operate almost exclusively in the Sagittal Plane.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">So, it follows, that we need a strength and conditioning programme that develops your ability to move effectively in multiple planes. The issue with many resistance exercises is that they work in the sagittal plane but not in the frontal or transverse plane. So perhaps basing your routine on the bench press, squat and deadlift isn’t necessarily the best thing for you. Develop proficiency at moving sideways and rotating and you can expect to see and improvement in skills that require this movement.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Range of motion is a term used to describe the movement produced by any given joint, or collection of joints. For the purposes of sporting performance (in most cases) we need to encourage a full range of motion for all of our exercises. Why? Because the ability to move effectively through a full range of motion has great parallels in athletic movement. You can think about this as the ability to move into or out of positions, escape submissions, apply force from a variety of angles or apply more force generally. We can all think of someone with reduced range of motion – they normally slouch and struggle to move with any agility.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">The ability to move freely translates easily into skill learning. An athlete who is primed for this will always excel.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">What Does This Mean For My Strength & Conditioning?</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Look closely at your technical ability/skill and ask yourself the following questions:</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><ul style="margin-top: 0cm;" type="square"><li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo1; tab-stops: list 36.0pt;">Do you struggle with certain skills – both in learning them and progressing with them?</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo1; tab-stops: list 36.0pt;">Which areas of skill learning do you excel at?</li>
</ul><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Once you have an appreciation for your own skill level, you can start to look at building a strength and conditioning programme to support this. Try to develop the programme to attain proficiency in certain movement patterns/planes. If there are skills that you struggle with, examine whether you have physical deficiencies that can be eradicated to assist in this process.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><ul style="margin-top: 0cm;" type="square"><li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo2; tab-stops: list 36.0pt;">Are certain muscles tight?</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo2; tab-stops: list 36.0pt;">Do you have a lack of stability in certain positions?</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo2; tab-stops: list 36.0pt;">Do you feel weak in certain movements?</li>
</ul><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Working out where your areas of skill excellence are is also vital. It will help to govern your fight strategy and preparation.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">I’d like to finish by saying that it’s always important to look at training from different angles – especially strength and conditioning. By bucking the trend of following mainstream trends you may just propel yourself to a higher level of performance.</div><br />
<strong>This article was originally published on bjjweekly.com</strong>Anonymoushttp://www.blogger.com/profile/04458344656094165691noreply@blogger.com1tag:blogger.com,1999:blog-5003829430783434579.post-65292022237673478682011-01-25T11:09:00.000+00:002011-01-25T11:09:12.971+00:00The 10000 Hour Rule<div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">“In Hamburg we had to play for eight hours”</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt 252pt; text-indent: 36pt;"><b style="mso-bidi-font-weight: normal;">The Beatles</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">This weeks article is a partial book review of <i style="mso-bidi-font-style: normal;">Outliers</i> by Malcolm Gladwell. You might think that a book written by an intellectual has little relevance in the world of strength and conditioning for MMA but read on…</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">Success</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">The book attempts to look at the study of success. What makes some people successful when others fail? </div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">In chapter 2, Gladwell attempts to answer the question:</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">“Is there such a thing as innate talent?”</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Most people would say yes. And common thought is that there are always people who stand out as ‘naturally gifted’. We are guilty of classing these people as phenomenal and freaks of nature but how much of a role does innate talent really play. Not as much as we once thought it would seem. </div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Gladwell gives the example of a study done in the early 90’s by K. Anders Ericsson at two colleagues at Berlins elite Academy of Music. The musicians were categorised by their current level of skill: potential world class, good and those who would probably just teach. What they found was that the potential world class musicians had a total of around 10000 hours practice behind them, the good musicians around 8000 hours and those that would probably just teach had around 4000 hours practice. This was apparent across the board.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">So, the best musicians didn’t just magically attain this level. They worked much harder than everyone else. At some point they decided, or were encouraged, to become better.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">The Beatles</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">The following is an excerpt from <i style="mso-bidi-font-style: normal;">Outliers:</i></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">The Beatles – John Lennon, Paul McCartney, George Harrison, and Ringo Starr –came to the United States in February of 1964, starting the so-called British Invasion of the American music scene and putting out a string of hit records that transformed the face of popular music. </div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">The first interesting thing about the Beatles for our purpose is how long they had already been together by the time they reached the United States. Lennon and McCartney first started playing together in 1957, seven years prior to landing in America.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">In 1960, while they were still just a struggling High School rock band, they were invited to play in Hamburg, Germany.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">“Hamburg in those days did not have rock-and-roll music clubs. It had strip clubs,” says Phillip Norman, who wrote the Beatles biography <i style="mso-bidi-font-style: normal;">Shout! </i>“There was one particular club owner called Bruno, who was originally a fairground showman. He had the idea of bringing in rock groups to play in various clubs. They had this formula. It was a huge non stop show, hour after hour, with a lot of people lurching in and the other lot lurching out. And the bands would play all time to catch to catch the passing traffic. In an American redlight district they would call it a non stop striptease.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">“Many of the bands that played in Hamburg were from Liverpool”, Norman went on. “It was an accident. Bruno went to London to look for bands. But he happened to meet an entrepreneur from Liverpool in Soho who was down in London by pure chance. And he arranged to send some bands over. That’s how the connection was established. And eventually the Beatles made a connection not just with Bruno but with other club owners as well. They kept going back because they got a lot of alcohol and a lot of sex”.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">And what was so special about Hamburg? It wasn’t that it paid well. It didn’t. Or that the acoustics were fantastic. They weren’t. Or that the audiences were savvy and appreciative. They were anything but. It was the sheer amount of time the band was forced to play.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Here is John Lennon, in an interview after the Beatles disbanded, talking about the band’s performances at a strip club called the Indra:</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><i style="mso-bidi-font-style: normal;">We got better and got more confidence. We couldn’t help it with the experience of playing all night long. It was handy them being foreign. We had to try even harder, put our heart and soul into it, to get ourselves over.</i></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><i style="mso-bidi-font-style: normal;">In Liverpool, we’d only ever done one hour sessions, and we just used to do our best numbers, the same ones, at every one. In Hamburg, we had to play for eight hours, so we really had to find a new way of playing.</i></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Eight hours?</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Here is Pete Best, the Beatles’ drummer at the time:</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">“Once the news got out about that we were making a show, the club started packing them in. We played seven nights a week. At first we played almost non stop till twelve-thirty, when it closed, but as we got better the crowds stayed till two most mornings.”</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Seven days a week?</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">The Beatles ended up travelling to Hamburg five times between 1960 and the end of 1962. On the first trip, they played 106 nights, five or more hours a night. On their second trip, they played 92 times. On their third trip, they played 48 times, for a total of 172 hours on stage. The last two Hamburg gigs, in November and December of 1962, involved another 90 hours of performing. All told, they performed for 270 nights in just over a year and a half. By the time they had their first burst of success in 1964, in fact, they had performed live an estimated 1200 times. Do you know how extraordinary that is? Most bands today don’t perform twelve hundred times in their entire careers. The Hamburg crucible is one of the things that set the Beatles apart.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">So What Can We Learn From This?</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">The stories presented in Outliers demonstrate that talent is nothing without preparation and that the exceptional among us are prepared to do more than everyone else to succeed.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Have you put in your 10000 hours of training?</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">To find out more about this fascinating book, get your copy here:<br />
<br />
<div style="text-align: center;"><iframe frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="http://rcm-uk.amazon.co.uk/e/cm?t=sandbfitne-21&o=2&p=8&l=as1&asins=0141036257&fc1=000000&IS2=1&lt1=_blank&m=amazon&lc1=0000FF&bc1=000000&bg1=FFFFFF&f=ifr" style="height: 240px; width: 120px;"></iframe></div><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: left;">If you have any specific questions on Olympic lifting, Strength & Conditioning for MMA or you’d like to discuss workshops, professional fighter coaching or a review of your current programme feel free to get in touch.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: left;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: left;"><strong>Originally published on BritMMA</strong></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: left;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="http://www.britmma.co.uk/"><img border="0" s5="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8QRSB1_RneTAPANGhH12IUIaCW672WxFh0mPCYaPkOPcqtf0IacC7tjkMcxi4ao8vebnAH4aZNmgGsS3_6JMprNe2WKvhpACBE442UlxYBNW3iSV2hDxyfgW9iBG9zkaaNQKAIr2wHmr6/s1600/4535715176_pre.png" /></a></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: left;"><br />
</div>Anonymoushttp://www.blogger.com/profile/04458344656094165691noreply@blogger.com1tag:blogger.com,1999:blog-5003829430783434579.post-67969498736314229572011-01-12T22:09:00.007+00:002011-01-17T12:07:32.933+00:00Ring Training for MMA Athletes<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Gymnasts have used gymnastic rings for hundreds of years to develop tremendous upper body and core strength. In this article I’d like to discuss whether they can be utilised in an MMA strength and conditioning routine – and if so, do they offer any particular advantages for the MMA athlete?</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">What are the Gymnastic Rings?</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">The gymnastic rings used by male gymnasts in competition for a variety of ‘artistic’ movements. They come in pairs and are connected, via straps, to a frame of some sort. Modern rings have been adapted to be suitable for strength and conditioning purposes and most can be fixed to any solid structure – including beams and even tree branches.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">The Flexible Training Aid</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">The gymnastic ring is to bodyweight training what the sandbag is to free weights. It effectively adds high levels of instability to a variety of bodyweight exercises. This concept of instability, as I’ve mentioned in previous articles, is very important in MMA. Competition and training in MMA involves, at least to some degree, exposure to an unstable force/object i.e. your opponent. Therefore, a sensible strength and conditioning programme should always address this.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Other than this inherent element of instability, the gymnastic ring is an extremely flexible training aid to work with. As the rings are effectively ‘free moving’ they offer a variety of options not typically present in bodyweight or fixed bar training. The mastery of your own bodyweight is of utmost importance but typical bodyweight work involves you moving yourself against a fixed surface. Think of some of the most common bodyweight exercises – chin ups, press ups, dips. You move but the bar or floor stays stable. </div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">But, when facing an opponent, you need to be prepared for the surface (in this example, your opponent) to move. This is a very simplistic way of looking at the concept of instability but I hope you can see that training for both instances is important.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">Range of Motion</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">The idea that the ring is ‘free moving’ also leads us to consider the range of motion (ROM) in certain joints involved in exercises and during basic human movement. The shoulder joint falls into the category of ball and socket joints and it allows the arm to move through 360 degrees. During MMA training and competition you will no doubt have experienced this – think arm bar escape.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">If we know that the arm can move through 360 degrees and that the gymnastic ring allows movement through the same range, then it makes it a great choice for those wishing to improve and maintain a healthy ROM through the shoulder joint. Exercises where the shoulder joint is allowed to move through a full ROM while under tension have few parallels in traditional weight training. The ability to effectively train in this way is great for injury-proofing joints.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Furthermore, it is not necessary that joints always go through a full ROM to get the most from using the rings. The fact that you are able to resist against instability is as useful as moving through it.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">The Bodyweight ‘Multi-Gym’</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">The traditional ‘multi-gym’ – a pin select machine designed to give the user plenty of options with minimal fuss – in my opinion, deserves to gather dust in the corner of the garage (where 95% of these machines naturally end up). But if you were looking for a piece of equipment to give the user plenty of options in their bodyweight training then the rings come very close.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">This can work on a few levels. The rings can be used to progress beyond your current level of bodyweight mastery – adding both instability and intensity. You will be amazed at how much strength is required to perform exercises on the rings. We would normally class this as an exercise progression.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div align="center" class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: center;">Press Ups →Ring Press Ups</div><div align="center" class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: center;">Dips→Ring Dips</div><div align="center" class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: center;">Chin Ups→Ring Chin Ups</div><div align="center" class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: center;">Handstand Press Ups→Ring Handstand Press Ups</div><div align="center" class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: center;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Conversely, the rings can also allow easier versions of certain exercises. We would normally class these as regressions.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div align="center" class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: center;">Inverted Ring Rows←Chin Ups</div><div align="center" class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: center;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">The rings also open up a whole new class of exercises that simply cannot be done, at least in the same way, without them.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div align="center" class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: center;">Muscle Ups</div><div align="center" class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: center;">Dislocations/Skin the Cat</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">Integrating Gymnastic Ring Training</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">The easiest way to add ring training into your strength and conditioning is to begin substituting some of your existing bodyweight training for their ring variations. This will typically go into your met-con or fight specific conditioning sessions.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div align="center" class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: center;">Press Ups →Ring Press Ups</div><div align="center" class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: center;">Dips→Ring Dips</div><div align="center" class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: center;">Chin Ups→Ring Chin Ups</div><div align="center" class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: center;">Handstand Press Ups→Ring Handstand Press Ups</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">You will also want to spend some time working towards mastering some of the ring specific skills such as the Muscle Up. The muscle up, although not the hardest of ring skills, will develop great upper body strength and agility. It is effectively a Chin Up followed by a Dip, all performed on a set of very unstable rings. Muscle Up practice would fit well into a strength session.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">You may also want to include some of the mobility drills on the rings as part of your injury prevention programme/warm up. The dislocation/skin the cat or backwards roll on the rings is a great drill to encourage shoulder flexibility.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">My Favourite 5 Gymnastic Ring Exercises</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Chin Ups/Inverted Row: Develop great strength in your ‘pulling’ muscles. The angle and position of the rings can also aid in rehabbing stiff and injured shoulders. They can also be performed with uneven rings for fight specific drills.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Press Ups: Develop great ‘pressing’ strength. Again, you can adjust the ring angle and position to aid problem joints. Builds agility and control, ideal for improving striking in the mount/top position.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Muscle Up: Builds unrivalled strength and agility using only your bodyweight.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Shoulder Dislocation/Skin the Cat: Develops great core strength and shoulder flexibility. High transfer into fight specific skills such as arm bar escapes.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Leg raises/Knees-to-Elbows: Great core strengthening exercise with the added challenge of controlling the rings.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">Purchasing Gymnastic Rings</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Elite Rings are the original and best gymnastic rings on the market. They have been specifically designed to be used for strength and conditioning rather than gymnastics (this is an important distinction).</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">They are shipped from within the UK and come with a 2 year warranty. Plus, every set comes with its own training guide to allow you to get the most from your gymnastic ring training. </div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">To learn more and order your own set, please click on the link below:</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
<a href="http://www.ringtraining.com/cgi-bin/affiliates/clickthru.cgi?id=mpalfrey"></a><br />
<div align="center"><br />
<a href="http://www.ringtraining.com/cgi-bin/affiliates/clickthru.cgi?id=mpalfrey"><br />
<img border="0" src="http://www.ringtraining.com/images/elite-rings-banner01.gif" /></a><br />
<br />
<br />
</div></div><span style="font-family: inherit; mso-ansi-language: EN-GB; mso-bidi-language: AR-SA; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-GB;">If you have any specific questions on Olympic lifting, Strength & Conditioning for MMA or you’d like to discuss workshops, professional fighter coaching or a review of your current programme feel free to get in touch.</span><br />
<br />
<strong>Originally published on BritMMA</strong><br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://www.britmma.co.uk/"><img border="0" n4="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8QRSB1_RneTAPANGhH12IUIaCW672WxFh0mPCYaPkOPcqtf0IacC7tjkMcxi4ao8vebnAH4aZNmgGsS3_6JMprNe2WKvhpACBE442UlxYBNW3iSV2hDxyfgW9iBG9zkaaNQKAIr2wHmr6/s1600/4535715176_pre.png" /></a></div>Anonymoushttp://www.blogger.com/profile/04458344656094165691noreply@blogger.com1tag:blogger.com,1999:blog-5003829430783434579.post-33746635914216002552011-01-06T13:43:00.001+00:002011-01-06T13:43:28.088+00:00Store Now AvailableMMA Strength and Conditioning now has a store featuring all of our favourite products. New products will be added regularly. If you have any questions about the store or how you can use the equipment most effectively please <a href="mailto:matthewpalfrey@gmail.com">contact me</a><br />
<br />
<div style="text-align: center;"><span style="font-size: large;"><a href="http://mmastrengthconditioning.blogspot.com/p/store.html">VISIT THE STORE NOW</a></span></div>Anonymoushttp://www.blogger.com/profile/04458344656094165691noreply@blogger.com0tag:blogger.com,1999:blog-5003829430783434579.post-7578007221332118572011-01-06T11:18:00.000+00:002011-01-06T11:18:34.410+00:00Sandbag Training for MMA<div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">“Sandbag Training to this day is a HUGE part of how I train and how I train my athletes.”</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="mso-tab-count: 6;"> </span><b style="mso-bidi-font-weight: normal;">Zach Even-Esh, Strength Coach</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">In this article I’ll be discussing the merits of the humble sandbag as a Strength and Conditioning tool for MMA. I’ll also be providing you with some practical tips for making your own bags and training programmes you can try.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">Why use sandbags?</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">I’m a huge advocate of barbell lifting as a means to improve strength and conditioning in athletes but the sandbag is invaluable as an additional training tool for MMA athletes. They are great training aids for the following reasons:</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><ul style="margin-top: 0cm;" type="square"><li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;">They are awkward to lift, just like an opponent. This produces ‘real-world’ strength</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;">They require, and develop, greater grip strength than conventional lifting</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;">Their size and shape can be adjusted to your needs</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;">They are very inexpensive</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;">Due to their uneven nature they develop great balance and ‘core’ strength</li>
</ul><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">I am not exaggerating when I say that you can build elite-level conditioning with the sandbag.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">Sandbag training sessions</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">The simplest way to integrate sandbag training into your existing strength and conditioning routine is to substitute all existing barbell, dumbbell and kettlebell work with a sandbag. Cleans, Presses, and Rows all work great with a sandbag.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">You can also be creative and add the sandbag to hill sprints.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">The following workouts will develop strength, power, speed, agility and endurance across a broad range of energy systems.<br />
<br />
<b style="mso-bidi-font-weight: normal;">#1</b><br />
<br />
21 - 15 - 9<br />
<br />
Chin Ups, Heavy Sandbag Thrusters and Box Jumps.<br />
<br />
Perform 21 repetitions of each exercise, then 15, and then finish with 9.<br />
<br />
Complete as quickly as possible.<br />
<br />
Record your time.<br />
<br />
<b style="mso-bidi-font-weight: normal;">#2</b><br />
<br />
Run 400m, 21 Sit Ups, 21 Sandbag Power Clean and Press. 5 rounds.<br />
<br />
Complete as quickly as possible.<br />
<br />
Record your time.<br />
<br />
<b style="mso-bidi-font-weight: normal;">#3</b><br />
<br />
10 Chin Ups, 20 Sit Ups, 30 Sandbag Push Jerks, 40 Squats. 5 rounds.<br />
<br />
Complete as quickly as possible.<br />
<br />
Record your time.<br />
<br />
<b style="mso-bidi-font-weight: normal;">#4</b><br />
<br />
100 Sandbag Thruster Burpees.<br />
<br />
Complete as quickly as possible.<br />
<br />
Record your time.<br />
<br />
<b style="mso-bidi-font-weight: normal;">#5</b><br />
<br />
20-1 of Sandbag Thrusters, Burpees, Knees to Elbows.<br />
<br />
Complete 20 repetitions of each exercise, then 19, then 18 etc. <br />
<br />
Complete as quickly as possible.<br />
<br />
Record your time.<br />
<br />
<b style="mso-bidi-font-weight: normal;">#6</b><br />
<br />
Box Jumps, Sandbag Power Cleans, Heavy Sandbag Front Squats, Sit Ups, Sandbag Push Jerks.<br />
<br />
Perform each exercise for 1 minute, giving a total round of 5 minutes. Record the number of repetitions performed within each minute for each exercise. There is a 1 minute rest period between each set of 5 exercises but a running clock during each round. Repeat for 3 rounds in total.<br />
<br />
Record your total repetitions for the whole sequence.<br />
<br />
<b style="mso-bidi-font-weight: normal;">#7</b><br />
<br />
Ground to overhead with a Heavy Sandbag. 50 repetitions.<br />
<br />
Complete as quickly as possible.<br />
<br />
Record your time.<br />
<br />
<b style="mso-bidi-font-weight: normal;">#8</b><br />
<br />
5 Handstand Press Ups, 10 Chin Ups, 15 Sandbag Thrusters, 20 Overhead Walking Lunges. 5 rounds.<br />
<br />
Complete as quickly as possible.<br />
<br />
Record your time.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">As with all lifting, you’ll find a natural weight that is suitable for you but I’ve given some basic recommendations below. </div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Recommended weights:</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Males: Regular Sandbag - 25-45 kg (55-99lbs) Heavy Sandbag 45-75 kg (99-165lbs)<br />
Females: Regular Sandbag - 10-25 kg (22-55lbs) Heavy Sandbag 25-45 kg (55-99lbs)</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">Constructing your own sandbags</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">There is no hard and fast rule for the construction of a sandbag except that it should be completely sealed to prevent leakage – this is normally easily done using some tape. I have sandbags that I’ve made using a holdall, a canvas duffel bag, a waterproof stuff-sack and even just the plastic bag that the sand came in. You can also purchase a custom made sandbag, especially designed for strength and conditioning. </div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">For everything you need to follow the workouts here, visit the Sandbag Fitness Store:</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: center;"><span style="font-size: large;"><a href="http://sandbagfitness.blogspot.com/p/store.html">VISIT THE STORE NOW</a></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">I’d recommend having a few different sized bags – a light (10-25kg), a medium (25-45kg) and a heavy (45kg+). This will give you a lot more options when training with them. They can be any shape you want them to be.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">For more information on sandbag specific training, videos of all of the techniques described here and daily workouts check out Sandbag Fitness:</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div align="center" class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: center;"><a href="http://sandbagfitness.blogspot.com/">http://sandbagfitness.blogspot.com/</a></div><div align="center" class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: center;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">If you have any specific questions on Olympic lifting, Strength & Conditioning for MMA or you’d like to discuss workshops, professional fighter coaching or a review of your current programme feel free to get in touch.</div>Anonymoushttp://www.blogger.com/profile/04458344656094165691noreply@blogger.com1tag:blogger.com,1999:blog-5003829430783434579.post-35500702675739576672011-01-03T11:55:00.003+00:002011-01-17T07:55:58.968+00:00Why MMA Athletes Should Stop Bodybuilding<div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;"><span lang="EN" style="mso-ansi-language: EN;">“…we have not spent the last 65 million or so years finely honing our physiology to watch Oprah. Like it or not, we are the product of a very long process of adaptation to a harsh physical existence, and the past couple centuries of comparative ease and plenty are not enough time to change our genome. We humans are at our best when our existence mirrors, or at least simulates, the one we are still genetically adapted to live. And that is the purpose of exercise.”</span></b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt 288pt; text-indent: 36pt;"><b style="mso-bidi-font-weight: normal;">Mark Rippetoe</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">In my last article I discussed how Olympic lifting could be used as a useful form of resistance training for MMA Athletes. I spoke about how, when used correctly, it can produce tremendously powerful athletes and is therefore a very valuable training technique. In this article I will be discussing the prevalence of body building routines utilised in MMA, why you shouldn’t be training this way and how your strength and conditioning programme can be adapted to improve performance.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">What is a body building routine?</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">The practice of body building is to improve aesthetic appearance – its primary goal is to make you look better. The routines used by body builders are typically characterised by both isolation exercises and spilt body part training days. There is also little distinction between the use of machine based exercises and free weights. Whilst there is some strength and power lifting work it is generally used for the primary goal of increasing muscle size.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">As an MMA Athlete this should not be your focus. Your focus should be on increasing your athletic performance – strength, speed, power, agility and skill. </div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">Why are so many of us following body building routines?</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Chances are that most of us, at some point, have been following a body building routine. But if these routines aren’t designed to improve athletic performance then how has this happened? </div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Back in the seventies, when body building started to become really popular, the distinction between athletic performance and looking good became blurred (in the western world at least). The mainstream health and fitness industry adopted the practices of the body building world. Machines began to fill our gymnasiums and coaching slowly started to die out. If you’ve ever had a gym ‘induction’ where the instructor shows you how to turn on various pieces of equipment you’ll know what I mean. </div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Today most modern gymnasiums are littered with various bits of fairly useless machinery and generally zero coaching staff and this idea of idiot proof exercise is all too common. There has been a rise in popularity of so called ‘functional fitness’ in the last decade. Whilst this has helped to move people away from body building routines it should be noted that it’s not ideal. Many of these ‘functional fitness’ routines are no different from your average body building routine – except you’ll be doing it while balancing on a stability ball.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">The programming in mainstream fitness is also typically designed to improve aesthetic appearance and not performance. </div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">If you’ve read one of the fitness magazines recently you’ll appreciate that practically every article is about how you can look better without your shirt on. While this is a nice bonus you’ll look, and feel better, having your hand raised at the end of a fight. </div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">What is an isolation exercise?</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">An isolation exercise is typically one that uses a single joint or an exercise in a reduced range-of-motion (ROM). Some examples would be bicep curls, tricep extensions or leg extensions. My opinion is that these types of exercises have no firm place in an athletic conditioning programme. Why? They bear little to no relation to basic human movement and regular practice creates neuro-muscular pathways that don’t support athletic improvement. There is an argument to support their inclusion for joint rehab but they should not form the backbone of the programme.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">How can I improve?</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">It’s not entirely necessary to choose exercises that exactly resemble the movements that you will perform in training and competition but they must have relevance. Choose compound exercises that utilise multiple body parts through a full range-of-motion. For example,</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><ul style="margin-top: 0cm;" type="square"><li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo1; tab-stops: list 36.0pt;">Squats</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo1; tab-stops: list 36.0pt;">Deadlifts</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo1; tab-stops: list 36.0pt;">Presses</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo1; tab-stops: list 36.0pt;">Cleans</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo1; tab-stops: list 36.0pt;">Snatches</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo1; tab-stops: list 36.0pt;">Pull Ups</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo1; tab-stops: list 36.0pt;">TGU’s</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo1; tab-stops: list 36.0pt;">Windmills</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo1; tab-stops: list 36.0pt;">Lunges</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo1; tab-stops: list 36.0pt;">Knees to elbows</li>
</ul><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">These types of exercises, done in a variety of combinations and over a range of work outputs will improve athletic performance. </div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">What is a split body part training day?</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">This refers to the practice of dividing your body into sections e.g. chest and triceps, back and biceps etc. For the athlete this makes no sense – your sport doesn’t require you to do that so why condition yourself for it. Try wrestling using only your back and biceps – not gonna happen. </div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">How can I improve?</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">You should either base your programming on the basic movement patterns of the human body or a required training outcome e.g. power or agility. </div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">The basic human movements are generally recognised as the following:</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><ul style="margin-top: 0cm;" type="square"><li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo2; tab-stops: list 36.0pt;">Squat</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo2; tab-stops: list 36.0pt;">Lunge</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo2; tab-stops: list 36.0pt;">Push </li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo2; tab-stops: list 36.0pt;">Pull</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo2; tab-stops: list 36.0pt;">Bend</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo2; tab-stops: list 36.0pt;">Twist</li>
</ul><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Most useful exercises and indeed MMA specific movements will fit into one or more of these patterns. Correct attention to increasing competence in all of them will therefore lead to improved athletic performance. You could do a lot worse than to ensure that you include a movement from each pattern in your strength and conditioning sessions.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">What’s wrong with machine exercises?</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Again, in keeping with our attention to matching our programme to our sport you should avoid using the majority of fixed resistance machines e.g. chest press, leg press, leg extension. Putting your body in the confines of a machine and applying force against a lever/pulley system is just not very functional. Working with external loads and your own bodyweight is a far more effective approach. Some work with uneven/odd objects/partners is also useful as it has a more direct relation to the demands of the sport. </div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">How can I improve?</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Remove machine based exercises from your programme. Replace them with free weights/external loads and bodyweight modalities like these:</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><ul style="margin-top: 0cm;" type="square"><li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo3; tab-stops: list 36.0pt;">Olympic Bars</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo3; tab-stops: list 36.0pt;">Kettlebells</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo3; tab-stops: list 36.0pt;">Sandbags</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo3; tab-stops: list 36.0pt;">Dumbbells</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo3; tab-stops: list 36.0pt;">Gymnastic Rings</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo3; tab-stops: list 36.0pt;">Medicine Balls</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo3; tab-stops: list 36.0pt;">Tornado Balls</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo3; tab-stops: list 36.0pt;">Bands</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo3; tab-stops: list 36.0pt;">Kegs</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo3; tab-stops: list 36.0pt;">Pull Up Rigs</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo3; tab-stops: list 36.0pt;">Partner Drills/Lifts</li>
</ul><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">If you have any specific questions on Olympic lifting, Strength & Conditioning for MMA or you’d like to discuss workshops, professional fighter coaching or a review of your current programme feel free to get in touch.</div><br />
<strong>Originally published on BritMMA</strong><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://www.britmma.co.uk/"><img border="0" n4="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8QRSB1_RneTAPANGhH12IUIaCW672WxFh0mPCYaPkOPcqtf0IacC7tjkMcxi4ao8vebnAH4aZNmgGsS3_6JMprNe2WKvhpACBE442UlxYBNW3iSV2hDxyfgW9iBG9zkaaNQKAIr2wHmr6/s1600/4535715176_pre.png" /></a></div>Anonymoushttp://www.blogger.com/profile/04458344656094165691noreply@blogger.com1tag:blogger.com,1999:blog-5003829430783434579.post-17668387822789010692011-01-03T11:54:00.004+00:002011-01-17T07:57:13.667+00:00The Seven Basic Human Movement Patterns<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">In this article I’ll be discussing the concept of Planes of Motion and human movement patterns. We’ll look at how this theory can be used to make you a better athlete and fix weak points in your physical game. As always, take the time to try out some of the suggestions and draw your own conclusions.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">“Successful people ask better questions, and as a result, they get better answers”</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;"> Anthony Robbins</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">How are Strength and Conditioning programmes constructed?</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">In my experience MMA strength and conditioning programmes are normally constructed in one of the following ways:</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><ul style="margin-top: 0cm;" type="square"><li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo1; tab-stops: list 36.0pt;">By following the training programme of another athlete or one recommended by a coach</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo1; tab-stops: list 36.0pt;">By performing exercises ‘known’ to produce results </li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo1; tab-stops: list 36.0pt;">Choosing exercises that are similar to movements in MMA</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo1; tab-stops: list 36.0pt;">Guesswork</li>
</ul><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">These can all be very successful ways to formulate a programme but I believe that the most effective programmes are built around the individual. The purpose of this article is to introduce you to some different ways in which you may develop or adapt your own strength and conditioning programme.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">Movement Planes and MMA </b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">In Biomechanics we talk about movement planes (direction of movement) and how they relate to sport/human movement. Exercise, skills and daily tasks can all be categorised into one of three movement planes or a combination thereof. Why is this important? Well, if your strength and conditioning programme consists of movements through one plane and competition requires that you move in another plane then we can assume it may cause some problems due to lack of conditioning/function.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">The movement planes are classed as Sagittal, Horizontal/Transverse and Frontal. The planes of motion are best thought of as an invisible wall that you would pass through during a certain movement (some people imagine a sheet of glass).</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Including movements through all three planes is important as most athletic movements occur this way. Take a look at your current training programme – does it have movements/exercises that occur through multiple planes of motion (multi-planar)?</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">The Seven Basic Human Movements</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Now that we are aware of the planes of motion we can also consider the concept of the seven basic human movements. It has been proposed that natural and functional human movement can be categorised into basic patterns. What are they?</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><ul style="margin-top: 0cm;" type="square"><li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo2; tab-stops: list 36.0pt;">Squat</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo2; tab-stops: list 36.0pt;">Lunge</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo2; tab-stops: list 36.0pt;">Push</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo2; tab-stops: list 36.0pt;">Pull</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo2; tab-stops: list 36.0pt;">Bend</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo2; tab-stops: list 36.0pt;">Twist</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo2; tab-stops: list 36.0pt;">Gait (walking)</li>
</ul><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">You may have even followed programmes that touched on this concept – the push/pull routine in weight training is probably the most common example. The theory states that even complex movements can be categorised this way. So, if a person were competent in all seven movement patterns would they ultimately be a better athlete? It is certainly an interesting theory.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">At low levels we could examine individual patterns for improvement but it is important to realise that nearly all athletic ability would require competence in multiple movement patterns. Indeed, it is a useful way to examine the complexity of an individual exercise or skill. If you’ve ever tried to master some of the Olympic lifts you’ll appreciate the following example:</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Clean and Jerk (split) = Bend, Pull, Squat, Push, Lunge.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">So, this theory also states that athletic ability can be improved by not only being competent at the individual movements but at combinations of them.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">Weak Point Analysis and Correction</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Following the concept of human movement patterns you can begin to analyse your strength and conditioning programme:</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><ul style="margin-top: 0cm;" type="square"><li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo3; tab-stops: list 36.0pt;">Do I regularly perform movements from each of the patterns?</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo3; tab-stops: list 36.0pt;">Are there techniques/skills that I struggle to learn/perform? Can these be attributed to a movement pattern weakness?</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo3; tab-stops: list 36.0pt;">Does my existing programme overly favour a particular movement pattern? How useful is this movement pattern in relation to the demands of MMA?</li>
</ul><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;">My advice would be to look at your existing strength and conditioning programme and ask yourself the questions above. Consider your own strength and weaknesses and use movement pattern analysis as a framework to make some changes if necessary. But remember, the analysis should always be based on you and your current goals.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><span class="Apple-style-span" style="font-family: inherit;">If you have any specific questions on Olympic lifting, Strength & Conditioning for MMA or you’d like to discuss workshops, professional fighter coaching or a review of your current programme feel free to get in touch.</span><br />
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<strong><span class="Apple-style-span" style="font-family: inherit;">Originally published on BritMMA</span></strong><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://www.britmma.co.uk/"><img border="0" n4="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8QRSB1_RneTAPANGhH12IUIaCW672WxFh0mPCYaPkOPcqtf0IacC7tjkMcxi4ao8vebnAH4aZNmgGsS3_6JMprNe2WKvhpACBE442UlxYBNW3iSV2hDxyfgW9iBG9zkaaNQKAIr2wHmr6/s1600/4535715176_pre.png" /></a></div>Anonymoushttp://www.blogger.com/profile/04458344656094165691noreply@blogger.com22tag:blogger.com,1999:blog-5003829430783434579.post-35036703810968893072011-01-03T11:52:00.002+00:002011-01-03T12:18:46.321+00:00Olympic Lifting for Mixed Martial Artists<div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><strong><span class="Apple-style-span" style="font-family: inherit;">“</span><span lang="EN-US"><span class="Apple-style-span" style="font-family: inherit;">The latest catchphrase in the fitness world is ‘functional training’. The term itself has been around for roughly five decades, but modern self-proclaimed ‘gurus’ have skewed it to their liking such that it now includes excessive use of unstable surfaces, wobble-blade thingamagiggies, stuffed animals, clown costumes and the occasional fluorescent dildo.”– Eric Cressey, Competitive Powerlifter</span></span></strong></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;">In the world of strength and conditioning for MMA there is much debate as to the value of lifting. Consequently we’ve been force fed a diet of functional fad exercises for the past decade or so. We’ve been told for years that weight training will slow us down and that muscle bound athletes ‘gas’ quickly. Whilst this is undoubtedly true of some programmes, this article will discuss the necessity of Olympic lifting for the MMA athlete and how you can integrate it into your strength and conditioning routine. </span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;">It’s worth noting that Olympic lifting can take a lifetime to master. Although I’m not trying to turn you into a lifter you need to learn the lifts correctly to avoid injury. Build some proficiency with the information listed here and get some coaching.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><strong><span class="Apple-style-span" style="font-family: inherit;">What is Olympic lifting?</span></strong></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;">The Olympic lifts are the Snatch and the Clean & Jerk. These two lifts, done properly, will build massive amounts of explosive power. There are also a number of other supplementary exercises that, whilst they are not strictly Olympic lifts, will assist with the main lifts. This is typically where most people lose interest. “Two lifts, is that it?” is a common response. As an MMA athlete you don’t need to become a master lifter but focusing on fundamentals is vitally important. MMA is burdened by a whole host of ‘new and functional’ exercises that really have little to no value. Integrating the Olympic lifts is a simple way to build your fundamental power and strength base. And like technical skills training, ‘fundamentals create champions’. </span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><strong><span class="Apple-style-span" style="font-family: inherit;">What makes the Olympic lifts so good?</span></strong><br />
<br />
<ul><li>Both lifts are explosive in nature and work joints through a full range-of-motion (ROM).</li>
<li>They are ‘big bang’ exercises – that is, they accomplish lots of things in a short space of time. This is a good thing in terms of strength and conditioning.</li>
<li>They are highly technical. I know lots of coaches who see this as a negative point and argue that MMA athletes shouldn’t spend too much time learning weight lifting techniques. Whilst I agree when it comes to some lifts, the Olympic lifts have such an important transfer into athletic ability I think it is a worthwhile process. They will make you a better athlete when performed correctly so take the time to learn them.</li>
</ul></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><strong><span class="Apple-style-span" style="font-family: inherit;">How do I integrate them into my strength and conditioning programme?</span></strong></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;">If you have never done Olympic lifting before I’d generally recommend building a strength base with squats, deadlifts and presses first. Once you have a reasonable level of strength you can look into the preparatory exercises. These preparatory exercises will both prepare you for, and allow you to fix, certain parts of the Olympic lifts. You can also adapt the lifts into their power and hang variants. Power denotes that you will not be receiving the weight in a full squat. Hang involves pulling the weight from mid thigh instead of the ground. </span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;">This article will reference some external video resources from exrx.net which has some pretty good resources for the beginner.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;">Remember, in all variations of the Olympic lifts you are trying to generate maximum power. Forget this point and you can forget any appreciable results. Don’t be one of those guys who say they do Olympic lifting when they really just lift weights. </span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div align="center" class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: center;"><span class="Apple-style-span" style="font-family: inherit;">STRENGTH + SPEED = POWER</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;">Before lifting take some time to warm up, stretch and go through some lifts with a broom handle or Olympic bar. Focus on technique and full range-of-motion (ROM).</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><strong><span class="Apple-style-span" style="font-family: inherit;">The Snatch</span></strong></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;">Before learning the Snatch I’d recommend some preparatory work with the Overhead Squat and the Quick Drop. Once you have built some proficiency with this you can then start practicing the Snatch. </span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><strong><span class="Apple-style-span" style="font-family: inherit;">Overhead Squats:</span></strong></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><a href="http://www.exrx.net/WeightExercises/OlympicLifts/OverheadSquat.html"><span class="Hyperlink1"><span style="color: blue;"><span class="Apple-style-span" style="font-family: inherit;">http://www.exrx.net/WeightExercises/OlympicLifts/OverheadSquat.html</span></span></span></a></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><strong><span class="Apple-style-span" style="font-family: inherit;">Quick Drop:</span></strong></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><a href="http://www.exrx.net/WeightExercises/OlympicLifts/QuickDrop.html"><span class="Hyperlink1"><span style="color: blue;"><span class="Apple-style-span" style="font-family: inherit;">http://www.exrx.net/WeightExercises/OlympicLifts/QuickDrop.html</span></span></span></a><span class="Apple-style-span" style="font-family: inherit;"> </span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><strong><span class="Apple-style-span" style="font-family: inherit;">Snatch:</span></strong></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><a href="http://www.exrx.net/WeightExercises/OlympicLifts/Snatch.html"><span class="Hyperlink1"><span style="color: blue;"><span class="Apple-style-span" style="font-family: inherit;">http://www.exrx.net/WeightExercises/OlympicLifts/Snatch.html</span></span></span></a><span class="Apple-style-span" style="font-family: inherit;"> </span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><strong><span class="Apple-style-span" style="font-family: inherit;">The Clean & Jerk</span></strong></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;">Before moving onto the Clean & Jerk I’d recommend some preparatory work with Front Squats and Split Jerks. Once you have built some proficiency with these you can then start practicing the Clean & Jerk.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><strong><span class="Apple-style-span" style="font-family: inherit;">Front Squats:</span></strong></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><a href="http://www.exrx.net/WeightExercises/OlympicLifts/FrontSquat.html"><span class="Hyperlink1"><span style="color: blue;"><span class="Apple-style-span" style="font-family: inherit;">http://www.exrx.net/WeightExercises/OlympicLifts/FrontSquat.html</span></span></span></a><span class="Apple-style-span" style="font-family: inherit;"> </span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><strong><span class="Apple-style-span" style="font-family: inherit;">Split Jerks:</span></strong></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><a href="http://www.exrx.net/WeightExercises/OlympicLifts/SplitJerk.html"><span class="Hyperlink1"><span style="color: blue;"><span class="Apple-style-span" style="font-family: inherit;">http://www.exrx.net/WeightExercises/OlympicLifts/SplitJerk.html</span></span></span></a><span class="Apple-style-span" style="font-family: inherit;"> </span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><strong><span class="Apple-style-span" style="font-family: inherit;">Clean & Jerk:</span></strong></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><a href="http://www.exrx.net/WeightExercises/OlympicLifts/CleanAndJerk.html"><span class="Hyperlink1"><span style="color: blue;"><span class="Apple-style-span" style="font-family: inherit;">http://www.exrx.net/WeightExercises/OlympicLifts/CleanAndJerk.html</span></span></span></a><span class="Apple-style-span" style="font-family: inherit;"> </span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><strong><span class="Apple-style-span" style="font-family: inherit;">Sample Programme</span></strong></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;">Try the following programme if you are looking to introduce Olympic lifting into your current strength and conditioning routine. This will need to be integrated with any existing base strength work. Aim to take to complete these sessions on non-consecutive days. Please note that this is a beginner’s programme and is not periodised in any way. All numerical information is given as guidance only and specific programming should be sought dependant on your individual needs.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><strong><span class="Apple-style-span" style="font-family: inherit;">Week 1:</span></strong></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><strong><span class="Apple-style-span" style="font-family: inherit;">Session 1</span></strong></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;">Overhead Squats 3x5 (25-50% bodyweight, 120 seconds rest between sets)</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;">Quick Drop 5x5 (technique)</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;">Deadlift 5x5 (150-200% bodyweight, 120-240 seconds rest between sets)</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><strong><span class="Apple-style-span" style="font-family: inherit;">Session 2</span></strong></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;">Front Squats 3x5 (75-150% bodyweight, 120-240 seconds rest between sets)</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;">Overhead Press 5x5 (50-100% bodyweight, 120-240 seconds rest between sets)</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><strong><span class="Apple-style-span" style="font-family: inherit;">Week 2:</span></strong></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><strong><span class="Apple-style-span" style="font-family: inherit;">Session 1</span></strong></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;">Overhead Squats 5x5 (25-50% bodyweight, 120-240 seconds rest between sets)</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;">Quick Drop 5x5 (technique)</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;">Deadlift 5x5 (150-200% bodyweight, 120-240 seconds rest between sets)</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><strong><span class="Apple-style-span" style="font-family: inherit;">Session 2</span></strong></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;">Front Squats 5x5 (75-150% bodyweight, 120-240 seconds rest between sets)</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;">Split Jerk 3x5 (25-75% bodyweight, 120-240 seconds rest between sets)</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><strong><span class="Apple-style-span" style="font-family: inherit;">Week 3:</span></strong></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><strong><span class="Apple-style-span" style="font-family: inherit;">Session 1</span></strong></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;">Overhead Squats 10x1 (25-75% bodyweight, 120 seconds rest between sets)</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;">Deadlift 5x5 (150-200% bodyweight, 120-240 seconds rest between sets)</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;">Snatch practice 10x1 (25-50% bodyweight, 120 seconds rest between sets)</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><b>Session 2</b></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;">Front squats 3x5 (75-150% bodyweight, 120-240 seconds rest between sets)</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;">Clean 3x5 (50-100% bodyweight, 120-240 seconds rest between sets)</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;">Split Jerk 10x1 (50-100% bodyweight, 120-240 seconds rest between sets)</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><b>Week 4:</b></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><b>Session 1</b></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;">Snatch 10x1 (25-50% bodyweight, 120 seconds rest between sets)</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;">Overhead Squats 10x1 (25-75% bodyweight, 120 seconds rest between sets)</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><b>Session 2</b></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;">Clean & Jerk 3x5 (50-100% bodyweight, 120-240 seconds rest between sets)</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;">Deadlift 5x5 (150-200% bodyweight, 120-240 seconds rest between sets)</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span class="Apple-style-span" style="font-family: inherit;">If you have any specific questions on Olympic lifting, Strength & Conditioning for MMA or you’d like to discuss workshops, professional fighter coaching or a review of your current programme feel free to get in touch.</span></div><span class="Apple-style-span" style="font-family: inherit;"><br />
</span><br />
<strong><span class="Apple-style-span" style="font-family: inherit;">Originally published on BritMMA</span></strong>Anonymoushttp://www.blogger.com/profile/04458344656094165691noreply@blogger.com3tag:blogger.com,1999:blog-5003829430783434579.post-30512585885321132952011-01-03T11:50:00.000+00:002011-01-03T11:50:20.915+00:00How To Create An Effective Strength and Conditioning Programme<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">In the spirit of creating effective, practical and fun strength and conditioning routines I’d like to discuss some of the major pitfalls that most people encounter when trying to develop their own programme. I’ll be using examples relating to strength and conditioning but these principles could also be applied to skill development. <span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">“Give me six hours to chop down a tree and I will spend the first four sharpening the axe.” <br style="mso-special-character: line-break;" /><br style="mso-special-character: line-break;" /></b></div><div align="right" class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: right;"><b style="mso-bidi-font-weight: normal;">Abraham Lincoln</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Follow the three steps described below and give your strength and conditioning programme a complete overhaul. </div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">Step 1 – Goal Setting</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">The topic of goal setting often causes people to roll their eyes and is rarely given the respect it deserves. It suffers from ‘law familiarity’ – that is, because we’ve all heard it a million times it no longer becomes important to us. But, a set of clearly defined goals that are regularly re-evaluated is vital to long term success.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">The first stage in goal settling is the analysis of your current needs. This should be a broad approach and focus on your current ability as an MMA athlete. This doesn’t need to be an overly technical exercise – just ask yourself where do you feel you need to improve, what skills do you struggle with and what are the limiting factors in your performance?</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">When you have a broad idea of your current physical strengths and weaknesses we can start to set time specific, measurable goals in both the short and long term. Goals should have two defined parts – <b style="mso-bidi-font-weight: normal;">why</b> and <b style="mso-bidi-font-weight: normal;">how</b>. These goals should be specific and detailed. </div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">The following example is of an MMA athlete trying to improve their takedown power:</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">Why:</b> I currently struggle to takedown my opponents as I don’t have the strength or speed to do it effectively. I am working hard with my skills coaches to improve this but think an increase in my physical ability will also help. This will ultimately help me to become a better fighter.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">How: </b>I can see parallels between the Olympic clean and the takedown. As I fight at 84kg this is my immediate goal for a 1RM. I want the takedown to be easy so ideally want to able to lift more than that in training – perhaps 100kg 1RM. Plus, I’ll potentially be doing this movement numerous times during competition so I’d like to get some higher reps done with 84kg.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Short term goal: 84 kg 1RM.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Long term goal: 100kg 1RM. Multiple 84kg lifts with minimal rest periods.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">This is a simplified example of what is expected but it achieves the target of setting measurable and defined goals. You should set new goals regularly and assess where you are in relation to your existing goals. If your current approach isn’t working, then try something new – the goal shouldn’t change, but your approach may.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Alternatively, you can apply the goal setting framework to your existing strength and conditioning programme. Look at each element and decide what the expected result of it will be. This will help to remove unnecessary work from your programme and make it more goal specific – and the serious MMA athlete should only have goal specific work in their programme.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Once you have set some goals it’s time to apply a framework that will allow you to measure your success in achieving those goals.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">Step 2 – Apply Performance Indicators</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Strength and conditioning, when you strip away the science, is very simple. </div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Over time, can you perform better for a given task using the same variables.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">The variables used (e.g. weight, speed, range-of-motion, distance, time) affect the outcome but the basis of strength and conditioning is always to improve performance.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">For the purposes of our programming we need to ensure that we apply strict performance indicators to our sessions. A performance indicator is really just a measure of your performance in any given skill or exercise. This is important because without it, you won’t be able to tell if you’re improving. Many of you already measure weight lifted and will keep track of it over time – this is a performance indicator. For some though, this becomes their only indicator. </div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">In addition, the following performance indicators are very useful in measuring the ongoing success of a strength and conditioning programme:</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><ul style="margin-top: 0cm;" type="square"><li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;">Speed. How fast did the Olympic bar move? How quickly did you complete that 40 yard sprint?</li>
</ul><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><ul style="margin-top: 0cm;" type="square"><li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;">Range-of-Motion. Can you complete a full range Overhead Squat? What is the degree of extension in your hip or shoulder in a given movement? </li>
</ul><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><ul style="margin-top: 0cm;" type="square"><li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;">Distance. How far was that standing long jump? How far can you throw that medicine ball?</li>
</ul><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><ul style="margin-top: 0cm;" type="square"><li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;">Time. How long did it take your Heart Rate to drop 30 beats after that 4 minute Tabata Squat protocol? How long did it take you to complete 30 Clean and Jerks with 75% bodyweight?</li>
</ul><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">They are just examples but I’d like you to take a look at your current strength and conditioning programme and, if you haven’t already, apply some performance indicators to it. Keep a record of these and aim to improve over time. The more data you have, and your attention to it, will keep you moving towards your target goals.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">Step 3 – Stick to it</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">For your programme to be effective you have to stick at it. After following it for awhile, assess its value and make changes as you see fit. This is basic physiological adaptation. Whatever results your programme may give you, you have to give it some time.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Gyms across the country are full of ‘serial switchers’ – these people are a real pet hate of mine. The switcher is the person that will read a fitness magazine or something on the internet and then follow it for 2 weeks or so. Then they get bored and go looking for something new. The bottom line is that, in strength and conditioning, you have to practice the fundamentals. You can change the structure of your workout everyday but there must be reasoning behind this – don’t just do it because you’re bored. </div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">In my experience bored people just aren’t particularly good at anything so they move on rather than focusing on improving. If you find yourself in the ‘bored’ category then you need to re-assess your goals (go to Step 1). </div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">Step 4 – Never stop this process</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">This is probably where most people fail. In order to continue improving you have to continually repeat the goal setting process, the application and adjustment of performance indicators and physically complete the work for a period of time. For the serious athlete this is an ongoing process rather than a one off exercise. </div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">As a basic guide aim to:</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><ul style="margin-top: 0cm;" type="square"><li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo2; tab-stops: list 36.0pt;">Micro assess each strength and conditioning session you perform – Was it effective? Is it moving you closer to your goal?</li>
</ul><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><ul style="margin-top: 0cm;" type="square"><li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo2; tab-stops: list 36.0pt;">Monitor progress every 1-4 weeks – Are you improving performance during your strength and conditioning sessions? More importantly, is your MMA improving?</li>
</ul><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><ul style="margin-top: 0cm;" type="square"><li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo2; tab-stops: list 36.0pt;">Aim to have a set of short and long term goals – I have 3, 6 and 12 month goals but also 5, 10 and 20 year goals.</li>
</ul><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Your specific planning will of course vary but be bold with your ambitions and aim high. </div><br />
<strong>Originally published on BritMMA</strong>Anonymoushttp://www.blogger.com/profile/04458344656094165691noreply@blogger.com1tag:blogger.com,1999:blog-5003829430783434579.post-84877381452504928052011-01-03T11:47:00.004+00:002011-01-03T12:19:32.393+00:00Fixing Strength and Conditioning Weak Points - Is There Any Point?<div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">“One does not accumulate but eliminate. It is not daily increase but daily decrease. The height of cultivation always runs to simplicity”</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div align="right" class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: right;"><b style="mso-bidi-font-weight: normal;">Bruce Lee</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">In strength and conditioning there exists the conventional wisdom that an athlete should have well-rounded fitness. Most coaches would normally take an athlete through a series of tests; look at the demands of the sport and then work to fix the weak points in that athlete’s physical game. But is this the most effective strategy and is it even necessary at all? </div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">In this article I’ll be examining whether you can maximise your training by avoiding your weak points rather than trying to fix them. </div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">The demands of MMA</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">In strength and conditioning terms, the demands of MMA are variable. We have many different styles and multiple ways to succeed in competition. This makes it difficult to apply a rigid structure to the strength and conditioning framework required for athletes. The bottom line is that strength athletes, power athletes and endurance athletes can all be highly successful. So, if I’m a power athlete and I win all of my competitions in the first round – should I spend time focusing on my endurance? And if I do this, will my power suffer? To answer this we must first examine whether this is a weak point.</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">What is a weak point?</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Traditionally a weak point would be highlighted as a peer-tested variable. As an example, if you are not as strong as another athlete in your weight class (or you are below the average strength for your weight class) then this is a weak point. Most individuals train this way, trying to attain an ‘acceptable’ competence level in various different facets of strength and conditioning. But the million dollar question is - does this make you a better fighter? </div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">My criteria for classifying weak points are very simple:</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><ul style="margin-top: 0cm;" type="square"><li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo1; tab-stops: list 36.0pt;">Does the variable involved (e.g. strength/shoulder flexibility/anaerobic endurance) affect your ability to succeed in competition?</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo1; tab-stops: list 36.0pt;">Does the variable involved affect your longevity as an athlete?</li>
</ul><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">I would argue that there is another, more effective way to view your level of strength and conditioning. I believe that everyone has an inherent fitness level. We are all good at certain ‘physical skills’, and the lucky individuals are good at lots of these. Some people can lift and throw heavy objects, others can move very quickly. Rather than cross-train and always try to develop weaker areas of strength and conditioning that don’t affect your ability to succeed why not just devote your energy into developing your strengths. </div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">So, the question remains – does training to improve your weaker areas really help?</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">Horses for Courses</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">I’d like to continue by suggesting that most people are attracted to sports that they will naturally succeed at. We can also look at martial arts and fighting styles in this way. The strength and conditioning demands of striking and grappling are very different. If I asked you now – rate your of fitness out of ten (ten being excellent) for the following elements:</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><ul style="margin-top: 0cm;" type="square"><li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo2; tab-stops: list 36.0pt;">Strength</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo2; tab-stops: list 36.0pt;">Speed</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo2; tab-stops: list 36.0pt;">Power</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo2; tab-stops: list 36.0pt;">Agility</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo2; tab-stops: list 36.0pt;">Endurance</li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo2; tab-stops: list 36.0pt;">Flexibility</li>
</ul><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">If you have been training for any length of time you’ll be able to answer this fairly easily. My suggestion is that you already fight/train in a way that supports/or is supported by these physical strengths and weaknesses. If you took a serious look at your training history you will probably find that you’ve spent countless hours in the gym working towards goals that don’t support you. </div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;">Applying this to your strength and conditioning</b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: inherit;">Take a look at your current training programme and examine the current weak points in your physical game. Next, think about whether they really are weak points – as defined in the above criteria. If you have training practices in your programme that don’t support your road to success then take them out. Try this for 4-6 weeks and devote the extra time and energy to working on your strengths.</span><br />
<span style="font-family: inherit;"><br />
</span><br />
<span style="font-family: inherit;">If you have any specific questions on Olympic lifting, Strength & Conditioning for MMA or you’d like to discuss workshops, professional fighter coaching or a review of your current programme feel free to get in touch.</span></div><br />
<strong>Originally published on BritMMA </strong>Anonymoushttp://www.blogger.com/profile/04458344656094165691noreply@blogger.com1tag:blogger.com,1999:blog-5003829430783434579.post-38198738002682060782010-12-17T14:10:00.000+00:002010-12-17T14:10:39.467+00:00New BritMMA ArticleThis weeks article covers two 'lost' exercises that are great for MMA!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://www.britmma.co.uk/#/two-strength-conditioning-ex/4546624950"><img border="0" n4="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8QRSB1_RneTAPANGhH12IUIaCW672WxFh0mPCYaPkOPcqtf0IacC7tjkMcxi4ao8vebnAH4aZNmgGsS3_6JMprNe2WKvhpACBE442UlxYBNW3iSV2hDxyfgW9iBG9zkaaNQKAIr2wHmr6/s1600/4535715176_pre.png" /></a></div>Anonymoushttp://www.blogger.com/profile/04458344656094165691noreply@blogger.com0tag:blogger.com,1999:blog-5003829430783434579.post-71399748442894335792010-11-19T07:06:00.000+00:002010-11-19T07:06:53.462+00:00New BritMMA ArticleThis weeks article focuses on Sandbag training for the MMA athlete<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://www.britmma.co.uk/#/sandbag-training-for-mma-athle/4545742103"><img border="0" ox="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8QRSB1_RneTAPANGhH12IUIaCW672WxFh0mPCYaPkOPcqtf0IacC7tjkMcxi4ao8vebnAH4aZNmgGsS3_6JMprNe2WKvhpACBE442UlxYBNW3iSV2hDxyfgW9iBG9zkaaNQKAIr2wHmr6/s1600/4535715176_pre.png" /></a></div>Anonymoushttp://www.blogger.com/profile/04458344656094165691noreply@blogger.com0tag:blogger.com,1999:blog-5003829430783434579.post-79213672544004652032010-11-03T18:05:00.000+00:002010-11-03T18:05:13.996+00:00New BritMMA ArticleHow to create an effective strength and conditioning programme<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://www.britmma.co.uk/#/how-to-create-an-effective-s/4545322961"><img border="0" px="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidLOVsUxF46LBScIsDLUz4ww3geqJbThyd8YSsQO9LWJf4Wq_toHSrg8XmO6SlLKmWM9kJzKiW4tjA7clMQ65-4AaJaC4ZqNlI1VpB1wFnVgH0dXD3Fz8n1ZG_ng5OoJal06AxefooqS8s/s1600/4535715176_pre.png" /></a></div>Anonymoushttp://www.blogger.com/profile/04458344656094165691noreply@blogger.com0tag:blogger.com,1999:blog-5003829430783434579.post-377717600057078982010-10-20T11:36:00.000+01:002010-10-20T11:36:07.429+01:00New BritMMA ArticleThis weeks article talks about how you can adjust your strength and conditioning programme based around some simple human movement patterns.<br />
<br />
Check it out here:<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://britmma.co.uk/#/the-seven-basic-human-movement/4544893115"><img border="0" ox="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidLOVsUxF46LBScIsDLUz4ww3geqJbThyd8YSsQO9LWJf4Wq_toHSrg8XmO6SlLKmWM9kJzKiW4tjA7clMQ65-4AaJaC4ZqNlI1VpB1wFnVgH0dXD3Fz8n1ZG_ng5OoJal06AxefooqS8s/s320/4535715176_pre.png" /></a></div>Anonymoushttp://www.blogger.com/profile/04458344656094165691noreply@blogger.com0tag:blogger.com,1999:blog-5003829430783434579.post-76181673234960511702010-10-06T12:27:00.000+01:002010-10-06T12:27:35.461+01:00New BritMMA ArticleThis weeks article is on body building style routines and why you SHOULDN'T be doing them!<br />
<br />
Check it out here:<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://www.britmma.co.uk/#/why-mma-athletes-should-stop-b/4544498289"><img border="0" ox="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidLOVsUxF46LBScIsDLUz4ww3geqJbThyd8YSsQO9LWJf4Wq_toHSrg8XmO6SlLKmWM9kJzKiW4tjA7clMQ65-4AaJaC4ZqNlI1VpB1wFnVgH0dXD3Fz8n1ZG_ng5OoJal06AxefooqS8s/s320/4535715176_pre.png" /></a></div>Anonymoushttp://www.blogger.com/profile/04458344656094165691noreply@blogger.com0tag:blogger.com,1999:blog-5003829430783434579.post-22876909393472002042010-09-28T08:30:00.000+01:002010-09-28T08:30:03.423+01:00Bodyweight Conditioning TechniqueHere is another technique video from my other blog <a href="http://sandbagfitness.blogspot.com/">http://sandbagfitness.blogspot.com/</a><br />
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<object height="306" width="500"><param name="movie" value="http://www.youtube.com/v/JmbrWgQEamM?fs=1&hl=en_GB"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/JmbrWgQEamM?fs=1&hl=en_GB" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="500" height="306"></embed></object><br />
<br />
Using these exercises try the following workouts:<br />
<br />
<strong>#1</strong><br />
<br />
30 Squats, 25 Sit Ups, 20 Box Jumps, 15 Press Ups, 10 Chin Ups. Repeat for 3 rounds.<br />
<br />
<strong>#2</strong><br />
<br />
1 minute on each exercise, rest 1 minute between each set of five exercises. Perform max repetitions and repeat for three rounds.<br />
<br />
Squats<br />
Depth Press Ups<br />
Box Jumps<br />
Handstand Press Ups<br />
Knees to ElbowsAnonymoushttp://www.blogger.com/profile/04458344656094165691noreply@blogger.com0tag:blogger.com,1999:blog-5003829430783434579.post-31425148977837177442010-09-28T08:06:00.000+01:002010-09-28T08:06:20.560+01:00MMA Strength & Conditioning: Articles<a href="http://mmastrengthconditioning.blogspot.com/p/articles.html?spref=bl">MMA Strength & Conditioning: Articles</a>: "Covering all bases – how you can improve performance with smarter training As a strength and conditioning coach my programming always starts..."Anonymoushttp://www.blogger.com/profile/04458344656094165691noreply@blogger.com0tag:blogger.com,1999:blog-5003829430783434579.post-6216889920131655342010-09-07T13:52:00.000+01:002010-09-07T13:52:54.245+01:00New BritMMA ArticleCheck out my new article for BritMMA:<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://www.britmma.co.uk/#/covering-all-bases-mpalfrey/4543753239"><img border="0" ox="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidLOVsUxF46LBScIsDLUz4ww3geqJbThyd8YSsQO9LWJf4Wq_toHSrg8XmO6SlLKmWM9kJzKiW4tjA7clMQ65-4AaJaC4ZqNlI1VpB1wFnVgH0dXD3Fz8n1ZG_ng5OoJal06AxefooqS8s/s320/4535715176_pre.png" /></a></div>Anonymoushttp://www.blogger.com/profile/04458344656094165691noreply@blogger.com0tag:blogger.com,1999:blog-5003829430783434579.post-28439572207430730252010-09-03T11:20:00.000+01:002010-09-03T11:20:21.131+01:00Sandbag Pressing VariationsI thought I'd include a video from my other Blog <a href="http://sandbagfitness.blogspot.com/">http://sandbagfitness.blogspot.com/</a> <br />
<br />
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.<br />
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<object width="500" height="306"><param name="movie" value="http://www.youtube.com/v/iiic4pis5SI?fs=1&hl=en_GB&rel=0"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/iiic4pis5SI?fs=1&hl=en_GB&rel=0" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="500" height="306"></embed></object> <br />
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Train hard!Anonymoushttp://www.blogger.com/profile/04458344656094165691noreply@blogger.com0tag:blogger.com,1999:blog-5003829430783434579.post-9617889506320082852010-09-02T20:30:00.000+01:002010-09-02T20:30:26.450+01:00Tabata Protocol IntervalsSome of you have been asking me about Tabata intervals so I thought I'd post some information and a workout for you to try.<br />
<br />
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.<br />
<br />
<strong>Why do it?</strong><br />
<br />
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.<br />
<br />
<strong>Try this</strong><br />
<br />
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.<br />
<br />
Squats (bodyweight only)<br />
Press Ups<br />
Swings<br />
Thruster (front squat into push press)<br />
Burpees<br />
<br />
<strong>Scoring:</strong><br />
<br />
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.<br />
<br />
The following scores would be considered 'Good'.<br />
<br />
Squats (bodyweight only) <strong>20</strong><br />
Press Ups <strong>15</strong><br />
Swings 24kg Kettlebell/Dumbbell <strong>12</strong><br />
Thruster 40 kg Barbell (front squat into push press) <strong>12</strong><br />
Burpees <strong>12</strong><br />
<br />
Train hard!<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuKlrRNYrnfGvRAC8WsKWIkGztIJcSKK2SA8TebheOYQBT3-hlH8oDNjZaJhTRTz6X4qQDgFojWmGQ3GvcCdTh2biBzLb5UNuI1WAFGSrdwdcuIiL5g8wvxustpZnZwHZUxssT7gZXDIkw/s1600/IMG_6873.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" ox="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuKlrRNYrnfGvRAC8WsKWIkGztIJcSKK2SA8TebheOYQBT3-hlH8oDNjZaJhTRTz6X4qQDgFojWmGQ3GvcCdTh2biBzLb5UNuI1WAFGSrdwdcuIiL5g8wvxustpZnZwHZUxssT7gZXDIkw/s320/IMG_6873.jpg" /></a></div>Anonymoushttp://www.blogger.com/profile/04458344656094165691noreply@blogger.com2tag:blogger.com,1999:blog-5003829430783434579.post-27274471303256437162010-09-02T20:03:00.000+01:002010-09-02T20:03:36.854+01:00Coaching at Olympians in Bristol, UKI'm currently coaching Wes 'The Immortal' Murch at Olympians MMA in Bristol and will now be taking bookings for Strength & Conditioning sessions every wednesday.<br />
<br />
Come and get some professional coaching in all aspects of your strength and conditioning including:<br />
<br />
<ul><li>Olympic Lifting</li>
<li>Plyometric Training</li>
<li>Metabolic Conditioning</li>
<li>Fight Specific Conditioning</li>
</ul><br />
Contact me for more info <a href="mailto:matthewpalfrey@gmail.com">matthewpalfrey@gmail.com</a> <br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://olympiansmma.co.uk/"><img border="0" ox="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6QA0l2VXPm2roxe1PdxcoUYa8_Ocq4GjsW1kSz6jxGkSJagMWO8FSHWB6ECrotg_w62-MK6WVJNPiy5mc_PaJ4xz9Ql370GQCwjkOa2ZZKqdpUCgc8dsqmqLpIJDwI5MJ6OteHbukQxx2/s320/olympianslogocss.jpg" /></a></div>Anonymoushttp://www.blogger.com/profile/04458344656094165691noreply@blogger.com0tag:blogger.com,1999:blog-5003829430783434579.post-55304561050301106452010-08-27T11:24:00.000+01:002010-08-27T11:24:28.147+01:00MMA Nutrition UKMMA 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.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://www.mmanutritionuk.com/"><img border="0" height="51" ox="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxYd0JHXwIq7SKFBTiOuk-8sYhhSZIACDfYv4rKU1V2SL1g8Rv42gOVzHa5g8NEcGdghtGLo5AIANjF9dXcT5lf7ZD-SfF5Zda69GRpXQvkLgkYSdWGP326zeSAuq-zCCDFxO3ul9YCG1i/s400/Banner-Ad-Britmma.jpg" width="400" /></a></div>Anonymoushttp://www.blogger.com/profile/04458344656094165691noreply@blogger.com0