Here’s a workout that we used getting ready for Tough Mudder events we ran last year. This is a great workout for outside, and a track is ideal. The goal is to complete each lap without resting. If needed rest at the end of a lap.

Laps 1 and 3

Forward Run (sprint) 100 meters
Inch Worm/ Walkout 10 reps
Active Recovery 2 Laps (Jog)
Backwards Run (Sprint) 100 meters
Push ups 10 reps
Active Recovery 2 Laps (Jog)
Russian Twists 50 reps

Laps 2 and 4

Lateral Grapevine (sprint) 100 meters
Jump Squat 10 Reps
Active Recovery 2 Laps (Jog)
Jump Squat 10 Reps
Lateral Shuffle (sprint) 100 meters
Push ups 10 Reps
Active Recovery 2 Laps
Russian Twist 50 Reps

Workout Goal:
Complete workout laps 1 – 4 without resting. If needed rest between rounds enough to catch your breath and be ready to go. Workout can be done on a track or field. Make sure to do a proper warm up of at least 10 minutes before beginning this workout.

Bryan Preston, Certified MMA Conditioning Coach
Martial Arts Fitness Center
320 Evesboro-Medford RD
Marlton, NJ 08053
http://www.mafitness.net

If you’ve ever witnessed or participated in a metabolic circuit designed for combat
athletes, you’ve seen hard core. You’ve seen guys pushed to their physical limits. You’ve
probably seen tire flips, prowler pushes, and ground & pound drills. You may have
even seen some guys on their knees reaching for the nearest bucket. There are many
variations out there these days, but the majority consist of circuits that are 3-5 rounds
(sets) that last up to 5 minutes long and include a variety of compound movements
designed to improve the athlete’s strength, power, endurance, coordination, and overall
physical and mental toughness.

The average individual would be completely exhausted and headed to the showers
after one of these training sessions. There couldn’t be any more to the day’s
workout…right? Wrong. Depending on where we are at with our training camp, we like
to implement “finishers” in at the end of the workouts from time to time.

What do we mean when we say “finisher”? We are referring to a final push that finishes
up your routine before you start your cool down. It’s usually one last unique circuit or
exercise that pushes the guys to their absolute limit…it’s where they “empty the tank”
as I like to say. Why incorporate finishers? Here are a couple reasons…

1. Mental Challenge
Mixed martial arts include such a large mental aspect, why not “train it” during our
conditioning sessions? We have a “session board” where I will write the days training
session and sometimes I will purposely exclude the finisher. After we complete are last
exercise and are ready to cool-down and stretch, I’ll throw it up there and tell them we
aren’t quite done yet. Yes, I’m frequently threatened with chokes, takedowns, and high
knees, but we always get it in and they always give 100% effort. My goal here wasn’t to
get thrown in an arm-bar; it was to prepare them for the unexpected. You never know
exactly how a fight is going to unfold. Just because your opponent was an All-American
wrestler and has a history of taking matches to the mat, doesn’t mean you should
neglect training your stand-up game completely. Be prepared.

2. Metabolic Push
The combat athletes we work with will never be exposed as having poor cardio. Our
strength training and circuit training sessions will improve their metabolic conditioning.
These finishers will really challenge the pace, drive lactate threshold levels to new
heights, and push anaerobic conditioning like nothing else. We don’t use these every
session but instead incorporate them strategically throughout camp to avoid burn out
and overtraining.

3. Change
No MMA match is exactly the same and while I’m a firm believer in a well planned
program, I do find it necessary to think outside the box and change things up on
occasion. We execute our staple movements every week; plyometrics, deadlifts, vertical
and horizontal pulls, pushups, etc., but add in some Superband sprint work at the end of
a session now and then to get 1% better and get to that next level in your conditioning.

4. Competition
These combat athletes, like most people, are extremely competitive. Any time we
add a “punishment” for the least amount of reps or the slowest time, the stakes are
increased and so is the focus and intensity. An example might be the loser of the “card
challenge” has to perform 25 burpees; something simple but tough after a challenging
workout. Make it a competition and watch the energy levels soar.

I often here coaches tell their athletes, “If it’s an exercise you dread and just plain hate,
then it’s probably good for you”. While I don’t necessarily agree with that statement on
all occasions, I do in this instance as these finishers definitely fall into this prestigious
category. Here are five finishers that most of the guys just plain hate…and yes, they are
one’s that I use frequently.

MOVEMENTS
1. Treadmill Sprint Work
These are quick 10-20 second all out sprints. At ‘Fitness Quest 10’ we’ll use the dynamic
mode feature with our Woodway treadmills. If Woodway’s are not available, traditional
treadmills will work as well. You simply hop on and do not touch any of the buttons.
Have the athlete grab the handles, get in a slight forward lean, and begin to accelerate
as fast and as hard as possible. I’m not sure the treadmill manufacturers would approve
of this; however, it works great for developing powerful leg drive which is vital for
takedowns and controlling your opponent in the octagon.

2. Superband Series
I love Superbands because they are so versatile. They can be used for just about every
major muscle group and the movements are endless. When it comes to finishers, I
like to partner the guys up and do a series of different movements. Some of my staple
movements include: sprints, shots, bear crawls, jumping variations, knee drives, lateral
work, just to name a few. Here is a quick, sample clip.

3. Sand Sprints
Sand sprint work has been used for decades by many athletes. Being here in San Diego
allows us to take advantage of this great resource. I’ve also experienced the Manhattan
Beach Sand Dunes which was one of the toughest workouts of my life. Google these
dunes if you aren’t familiar. Running and exercising in this unstable surface provides a
number of benefits:
• Increased strength development in your lower shank – calves, feet, and ankles
• Increased coordination and balance
• Not that it’s necessarily a goal for these fighters, but you use more energy and
burn more calories running on sand

4. “Carry” Variations
There is no argument that grip strength is critical in the world of martial arts. Controlling
your opponent requires a powerful, strong grip and these “carrying” variations help
to achieve this. In addition, these exercises are great for developing strength in
your forearms, upper back, and core. Some of the tools I like to use include: heavy
dumbbells, kettlebells, farmer bars, heavy med balls (d-balls), heavy bags and dummies,
and even your training partners. Some people laugh at the thought of partner exercises,
however, try holding Phil Davis in a bear hug and walking for 40 yards and you won’t
find it so funny. These last few tools (med balls, heavy bags, and dummies) are great for
challenging your breathing patterns as well. Try to maintain a power grip on the tool and
keep it tight to the chest much like an opponent would do when they are applying heavy
pressure down on you during a match. Here are some of these tools in action:

5. Card Challenge
This is one I typically incorporate with other finishers as it is more for hand-eye
coordination and concentration than anything else. I like to create a competition
amongst the athletes with this one. Like I mentioned above, these guys are highly
competitive so this challenge certainly brings out their best. In fact, try this one with
your everyday housewives and busy executives as well…the competitive spirit will be in
full force and they’ll love it. Check it out!

If you want to push your clients or athletes both mentally and physically, include one of
these finishers into their routine this week and see if they are up for the challenge.

————

About Doug Balzarini
Doug is the strength and conditioning coach for UFC World Champion Dominick Cruz. Doug currently works at Fitness Quest 10 as a personal trainer, strength coach, and Operations Director for Todd Durkin Enterprises (TDE). A Massachusetts native, he earned his Bachelor’s degree in Exercise Science with a minor in Business Management from Westfield State College. Since moving to San Diego he has completed some graduate work in Biomechanics at SDSU, obtained an ACE Personal Trainer certification, the NSCA-CSCS certification, a TRX instructor training, EFI Gravity instructor training,FMS training, Spinning certification, and received his CPR/AED instructor status. He has also appeared in 8 fitness videos, written numerous fitness articles, completed the MMACA MMA Conditioning Coach certification program and has competed in multiple grappling tournaments.Prior to working at Fitness Quest 10, Doug worked for the American Council on Exercise as the Continuing Education Coordinator where he was responsible for managing over 400 continuing education providers. For more information please visit http://dbstrength.com/

It seems to be a polarizing discussion whether or not sandbag training is a valid form of fitness and performance. Even though sandbag training has possibly the longest history of any form of strength training (being traced back to Egyptian times), it still has a tendency to be looked up as a fad or an outdated form of training.

Trust me, just because something is old does not make it good or valid. We have to question if sandbag training does have such a long history why has it never seemed to be a staple of fitness programs over the centuries and especially now why is it necessary, especially for combative sports?

Having been a strength coach for over 15 years I constantly find myself trying to write better programs and develop better solutions for my clients. I was so intrigued by sandbag training because first and foremost it wasn’t “like something else”. Sandbag training itself is very unique from the movement of the weight itself to the drills that could be created. I was also intrigued by the possibilities of sandbag training after reading John Jesse’s landmark book, Encyclopedia of Wrestling Conditioning, where he didn’t just show your standard cleans and squats. No Mr. Jesse was far more innovative and opened my mind to the true functionality and possible benefits of sandbag training.

“The use of heavy sandbags and their large circumference forces the lifter to do his lifting with a round back instead of the traditional straight back lifting with a barbell. It is this type of lifting that truly develops a strong back. It develops the back and side muscles in movements that are identical to the lifting and pulling movements of wrestling.”

These comments didn’t make me want to jump into just doing “rounded back” lifting, but that we could make sandbag training so much more. With our homemade sandbags we could do some good things, but it wasn’t long till I started to find out why sandbag training never really caught on. Besides the obvious of being messy, homemade sandbags lacked true versatility, progression, and lacked the ability to address some key variables that are specific to sandbag training such as controlling the role of dimension. Any GOOD training implement must possess these abilities.

Once we address these issues we can then create training programs that truly address the needs of the combative athlete. For example, most coaches will perform sandbag training exercises such as cleans and shouldering for “power”. While these exercises are great for developing general qualities they lack the recognition that most combative athletes generate power from compromised stances or postures. Sandbag training allows us to transform standard weight room exercises like cleans and shouldering into more specific movements by integrating staggered stance, rotational, and combination movements that train the combative athlete in more functional positions.
Sandbag training allows us to move in new positions and postures, but also allows us to learn how to resist movement as well. In the last few years Strength Coaches have talked a great deal about the ability to resist movements in order to perform at high levels. This is due to the fact that many muscles have a dual purpose in supporting joints by resisting forces imposed by the body and/or opponent. For example the rectus abdominis is typically trained to perform trunk flexion. Yet, this muscle may more important resist trunk extension and help protect the spine.

How does sandbag training accomplish this goal? We can first manipulate holding positions of the sandbag. With most training implements, there are up to four ways to hold a weight to change the perceived weight and stability. In Ultimate Sandbag™ Training we have up to TWELVE options to change stability and perceived load by altering holding positions. If we look at squatting patterns we can use a Zercher squat (which challenges anti-flexion similar to a front plank position) or move to a Shoulder squat which far more greatly challenges the lateral stability system of the body that is crucial for dealing with the unpredictability of combative sports.

When you combine changing the holding position as well as body position you can create some very powerful drills. One of the favorite drills in our Ultimate Sandbag™ system is the Rotational Lunge. Instead of just having the lunge be a dominant Sagittal plane exercise we can create a multi-planar exercise that will address all the needs of the combative athlete from strength, stability, power, to endurance! While the athlete lunge backwards (which is a single leg pulling motion) and will rotate the sandbag from side to side during the lunging motion. So while the athlete is moving in the Sagittal plane the sandbag is moving in frontal and transverse planes.

When you start seeing a system of training with sandbags they become not an optional training tool, but a necessary training tool for great results.

Josh Henkin, CSCS is a faculty member of the MMA Conditioning Association and is the Creator of the Ultimate Sandbag™ Training System. His Ultimate Sandbag™ System has become a highly sought after program in the realm of functional fitness by having Coach Henkin present to over ten countries and numerous US National Conferences. Coach Henkin has worked with SWAT Teams, US Army Special Forces Recruiting Battalion, Professional Athletes, and many fitness enthusiasts. Find out more at www.DVRTFitness.com

In order to properly program training sessions for Athletes, you must look at their sport. More importantly, how individual athletes move, how their competition moves, and what the active and passive timing of movement is involved in the game/event of competition.

Equipment for MMA Tabata Training and Conditioning

These variables, like so many involved in proper programming, are often overlooked by coaches using one style of training for all athletes.
From a conditioning standpoint, athletes that perform short bursts of intense action followed by short bursts of rest would need different conditioning protocols than those who perform longer, lower intensity protocols. To make this a bit easier to visualize, compare Fighters/Mixed Martial Artists to Marathon Runners.

Fighters utilize a combination of Type 1 and Type 2 (both A and B) muscle fibers by incorporating a combination of high intensity intervals (sprint training) and overall endurance (lower-intensity conditioning over time, i.e. jogging) in addition to proper strength training.
Marathon Runners, on the other hand, utilize mostly Type 1 fibers due to the fact that their sport is extremely aerobic.
Okay, so what does this all mean?
When conditioning athletes like Fighters for competition, you need to at least cover the bases above. What’s a great starting point? The Tabata Method.

The Tabata Method is the brainchild of a Japanese researcher and was originally used for fat oxidation. It basically consists of a 20 second “all out sprint interval”, followed by a 10 second “jogging interval” for 8 rounds. While great for fat loss, its even better for fight conditioning!

It can be used for strength endurance using compound movements like squats or push presses as well as for cardio conditioning such as bag or track work.

How does this apply to Performance Athletes and more importantly, Fighters?
Again, Fighters MUST train for their sport. Watch any MMA bout. How does it unfold? When one side is striking (anaerobic), the other is usually either dodging or countering (can be aerobic or anaerobic). In between strikes and counters, there is usually some movement from both sides while they are deciding their next move, as well as their opponent’s (aerobic).

By training with the Tabata Method, you’re able to hit all muscle fiber types, and in some cases, their aerobic anaerobic thresholds. By using an “All Out Sprint” and “Jog” pace in short bursts, you condition the fighter’s nervous system AND cardio capacity to the pattern they WILL see in a fight.

Can Tabata be Modified?
Traditionally, Tabata is 8 rounds of “20 second sprints, 10 seconds jog” which ends up being a total of 4 minutes. But, like any other training method, Tabata can modified to fit the Athlete. More experienced athletes might be able to accomplish multiple 4 minute “rounds” or different exercises or training types. You can even set up each round of 20 seconds to hit a different type of exercise which allows 8 different “all out” exercises in 4 minutes.

There are infinite ways to use Tabata in your programming for athletes. The bottom line is BE CREATIVE! You athletes might hate you after the session, but they will thank you when it comes time to perform.

***

Be Stronger.


Coach Lopez



Lopez Strength and Conditioning
Certified MMA Conditioning Coach
http://www.cjlopez.com

1,2,3 Tire Flip and Back Peddle with partner
Preform 3 tire flips in a row and then back peddles to the start. After the last tire flip, your partner will flip the tire back towards the other side while you are back peddling. Once they flip the tire 3 times back to you start over. Preform 10 sets total.
30 Seconds active recovery jog.

Tire Box Jumps and Jumping Jacks
Preform 4 Box Jumps onto the tire. Your partner will do Jumping Jacks until you finish and then switch. Complete 10 sets each.
30 Seconds active recovery jog.

Alternating Danny LaRusso’s and Push Ups
Preform 10 Alternating Danny LaRusso’s and then 5 Push Ups. Straight through without a rest for 10 sets total.
30 Seconds active recovery jog.

*One of my training partners nicknamed this a Danny LaRusso because it reminded him of he karate kid and the name stuck. You start with one foot on the tire and jump and switch your feet on/off the tire as fast as you can.

Tire Jumps In/Outs and then Back Peddle
Jump onto the tire and then inside the tire, then onto the other side and then off the tire. Back Peddle around the tire back to the start. Alternate with your partner and preform 10 times.
30 Seconds active recovery.

Tire Jumps In/Outs and Lateral Jumps to Back Peddle
Jump onto the tire and then inside the tire, jump laterally onto the tire straddling the tire and then back inside. Next, jump onto the other side and then off the tire. Back Peddle around the tire back to the start. Alternate with your partner and preform 10 times.
30 Seconds active recovery.

Plank in for Core
Clock Plank on Tire/ 30 Crunches
Clock Plank on Tire/ A-Z letters (Abs)
Clock Plank on Tire/ Hips Swing Ab exercise 30 reps
Clock Planks: Planking with feet on the tire and hands on the floor. Walk yourself around the tire in a plank clockwise and counter clockwise and then preform the exercise. No rest, complete the 2nd and 3rd sets.
There you go, the guys completed this workout in 30 minutes. Push the pace and don’t stop til you finish!

————–

Bryan Preston
Martial Arts Fitness Center
320 Evesboro-Medford RD
Marlton, NJ 08053
http://www.mafitness.net

Whether you compete in MMA or you just want to train like an MMA fighter, it is important to properly train your energy systems in order to be in top form. I want you to start to view your body like a car engine and your heart is your tachometer. I am no car mechanic, but I think we would all agree that it would be more challenging pull 600 horsepower out of a 4-cylinder engine as compared to a V-10 or V-12. So, let me show you how to build and then tweak your human engine for maximum horsepower and performance so you can take your fight game and fitness to the next level.

Determine your Lactic Acid Threshold
Maximizing cardio conditioning is a key component for the MMA fighter. Step one is to determine your lactic acid threshold (LT). Lactic acid is a produced by the muscles burning glucose or glycogen. Lactic acid tends to get a bad rap, but, through proper training we can teach the body to become more efficient and buffer lactic acid and utilize it for energy. Lactic acid threshold, which we will also refer to as anaerobic threshold (AT), is the point at which lactate products are being produced faster than they can be removed.

If you do not have a physiology lab to determine your LT, no worries; you can get a good estimate of it on your own in training. You first want to perform a 1 mile run gradual warm, then you want to run 3 miles at the maximum effort you can sustain. Be sure to wear a heart rate monitor so you can get your average heart rate for your 3 mile max run effort. Let’s say your average heart rate is 170 beats per minute (bpm); this will be your LT. If this is your first time assessing your LT, I recommend reassessing it every 3-4 weeks over the next 12 weeks. After that, you can reassess every 8-12 weeks.

Aerobic Energy System

Now that you know your LT, it is time to train your aerobic energy system. Aerobic training means that we have oxygen being delivered to the working muscles. This is where we start to build your engine. If you are currently at 4 or 6 cylinders, let’s build it to a V-10 or V-12. During the majority of your cardio training (running outdoors or on a treadmill, stationary cycling, etc.), your goal is to train 15-25 beats per minute under your lactic acid threshold (145-155bpm). By following your heart rate (hr) during cardio, you are paying close attention to your human tachometer.

Aerobic Assessments

One time per week I want you to assess your aerobic conditioning. This assessment will consist of a 3 mile run either outdoors or on a treadmill. Be sure to use the same method each time. Your goal is to perform this aerobic assessment at 15-25 beats under your LT (145-155bpm in our example here).

For each assessment you will run 3 miles and you will keep your heart rate between 145-155bpm. Be sure not to exceed 155bpm. Following each assessment, record your time and average heart rate. Let’s say your total time is 27 minutes and your average heart rate is 150bpm. Over time, you will find yourself running faster at the same or lower hr. One of the greatest signs of improved cardio fitness is when you can go harder, longer, faster, at the same or lower heart rate.

Continue your aerobic cardio training and assessments over the next 12 weeks. Keep an eye on your tachometer, and keep building that engine. It is now time to tweak the engine and produce big horsepower.

Anaerobic Energy System

Congratulations on building a solid engine, now it is time for high intensity cardio training. Step one is to determine your high-end anaerobic heart rate zones.

Your anaerobic hr training zones will be 5-9 beats higher than your LT (175-179bpm in our example here). Once every 10-12 days, you want to train your anaerobic energy system. By design, we are training above LT in order to teach the body to more effectively and efficiently buffer lactate products and utilize lactic acid as fuel. Here is a sample run workout; perform a gradual warm up for 1 mile, then include 5 hard run efforts for 90 seconds each, getting your hr 5-9 beats over LT. In between each 90-second effort, run easy and drop your hr for 2-4 minutes.
Over time, gradually build these run efforts from 90-seconds all the way up to 5-minute efforts. In time, you will be performing 5 x 5 minute efforts at 5-9 beats per minute over LT. This will help prepare you for your 5 round championship MMA fight!

Whether you are looking for amazing cardio to outlast and dominate your next MMA opponent, or you are looking for that next level of fitness, be sure to build your engine before you tweak your engine. Enjoy the journey!

Dr. Rick Kattouf II is the CEO/Founder of TeamKattouf, Inc., CEO/Founder TeamKattouf Nutrition, LLC., Host of 3-DVD set Rx Nutrition, author of Forever Fit, Sports Nutrition Specialist, Wellness & Nutrition Consultant, Sports Nutrition Consultant, ITCA Triathlon Coach, MMA Conditioning Coach and creator of 5-Round Fury. Rick can be reached at http://www.5roundfury.com