Final Phase of MMA Training!
Posted on Tuesday, July 13, 2010 at 15:47 PM
As promised here's a short taste of the final week of MMA Specific training in preparation for 5 x 5 rounds! Take a look at the video and then under it I break it down for you to get a greater depth of what the hell are we doing & what for!!
The Break Down:
When in the final phase of training I prefer to use SIMPLE movements that require a shit load of ATTITUDE! This is a must because when doing them you want to focus on your SPEED i.e. move as fast as you possibly can BUT while you're still thinking & moving efficiently!!
Complete Warm Up
This takes us about 15mins where we progress from stationary warm up to dynamic skills/movements to muscle activation to dynamic flexibility. This when first introduced is a "workout" in itself!! The best thing about this combat warm up we do is that it works on "weak links" & flows.
Fight Circuits/Metabolic Power Endurance
This is the "core" of our training where we do a TON of work with a "SPEED KILLS" attitude! This means work as hard/fast as possible maintaining your form & your ability to THINK! We often use time vs reps vs volume in this kind of training & we look to work on getting our time down over the coming weeks!
Bodyweight Hang Cleans
Olympic lifting is the most POWER orientated sport we have to date where strength & speed met as one! The problem with OL is it's "technical" so taking something from it's purest form & creating hybrids out of them works best for me! I've done this for years because I've never had the latest "toys" to play with so I've used bodyweight to implement original purest techniques!
We do these at the end of a work out normally for time i.e. 20sec on 10sec off for 3-4mins!! Bring your attitude with this exercise because you'll need it!!
Rope Holds/Isometric Contractions
This is a fantastic exercise to teach the body/arms to 'hold on' to a choke or submission of some sort. We've all experienced "muscle burn" & have to give something up because of fatigue! Rope Holds teaches you to process all the lactate in the body so you can tolerate the burn feeling in your arms!
Conclusion:
This style of training is humbling & breaks you down if you don't use it wisely! Speed is paramount & RECOVERY is 2nd....The total amount of volume is huge in such a small amount of time, therefore scheduling "recovery" or backing off training is a must!!
If you have any questions just fire away down below!
Category: Uncategorized
Tags: Cam Steer, combat, fight training, iron will, John Esrkine, mma training, Power Endurance
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Keep up the great work gentlemen. Spida is a great coach. Still trying to convince him to move to the US.