Sunday 25 January 2009

Training course for martial arts conditioning


Amidst this current atmosphere of negativity, it’s always a blessing to be surrounded by people who have a positive outlook on life and training.

Today I was invited by Alan Orr to attend and present a course at his Winter Training camp, which was held at the Olympik Dream training centre in Keighley. The centre is an awesome facility run by a bunch of really great guys. It is equipped with a fighting cage, boxing ring, grappling mats, Olympic lifting platforms and a strength training section.

I was asked to give a presentation on strength & conditioning for both MMA and traditional martial artists. I only had about 45 minutes to create and put together training circuits in which all 20 people could participate in.

Leo Costa, a black belt in Brazilian Ju Jitsu who has trained under the likes of Carlson Gracie to name a few, gave a 1.30-hour Ju Jitsu course, prior to my conditioning training, so the guys were super warmed up for my circuits!

I worked on metabolic circuit training where I set up 4 different stations with different equipment. At each station, you would perform either a punching, pulling, core or plyometric exercise. Each exercise was performed for 30 sec using full speed but with good technique (safety is paramount!) Then as soon as the station was complete, the participant moved to the next with only about 10 sec rest between stations. The full circuit including change over time between stations took no more than 2m30sec. After Circuit 1 I changed the exercises and created Circuit 2.

As this was a presentation and not a full training clinic, I only made the guys go through 1 circuit, but in proper conditioning training, I would look to complete 3 full Circuit 1’s and 3 Circuit 2’s with a rest of 1 minute between circuits.

Here are the exercises in the circuits:

Circuit 1:
1. Standing speed punches with the JC Predator Band
2. Split stance speed rows with the Lifeline TNT
3. Plyometric Jump Squats with the Lifeline Portable Power Jumper
4. Lying guard position medicine ball exchanges

Circuit 2:
1. Bent over pummelling with the JC Predator Band
2. Speed hook punches with the Lifeline TNT
3. Jumping Pull ups with the JC Sleeve grip dominator
4. Jump rope with the Lifeline Heavy rope AND wearing the Portable Power jumper

This is an example of the metabolic protocols that I use for super-charged circuit training, and the best part is that the circuits are not reserved for MMA fighters only. If you are a personal trainer, try these with your clients to recharge their training or use them yourself to get into awesome condition to beat the winter blues!

So in conclusion, we all walked always smiling, energized (well nearly everybody!) and full of positive energy!

Until next time….keep strong!

Joel
The Strength Company