We often talk about the exercises that work well for combat athletes. We should also talk about those which are just foolish, not-optimal, and, yes…… dumb!
So, what are some exercises (or routines) that you should just avoid?
Doing highly technical skills (fighting technique) on an unstable surface is not wise. Why? You are not fighting on a ship in rough seas. You will never fight on a moving surface and need to execute perfect technique. You want to push off from a stable surface to do the fight technique. However, you can use (on a limited basis) an unstable surface for general conditioning for core (as an example). EXAMPLE: It wouldn’t make sense to train perfect punching technique for a power punch while balancing on our knees on a Swiss ball.
We know you’ve seen it, and maybe have even tried it.
You know…. the super-duper, ultra-complex, multi-angle, compound circuit, training day that looks far more like a circus act than a training protocol for combat athletes.
Yes, you do learn hundreds of scientifically proven training routines and principles in the MMA Conditioning Coach Certification course. However, you don’t need to combine all of them in any single workout. And, it’s unlikely you need all of them in a full season of training for any single athlete.
Your job is to have a massive toolbox of knowledge and skills. Then, you carefully select the best possible combination for the task at hand.
Keeping an Open Mind About MMA Training & Martial Arts Styles
We’ve all been surprised more than once by watching the outcome of a fight.
Right when you think you have it figured out, the striker gets in close on a grappler and gets choked out. Or, a really talented boxer is struggling to get inside on a strong kicker and takes a hard high kick to the cheek.
There are 1 million other scenarios that have played out.
This is what makes MMA so exciting and difficult to predict an outcome.
We’d like you to have that same open mind when it comes to the fitness and conditioning for you and your athletes.
One type of strength training (Olympic lifting as an example) may not give you what you need. In this case, there is no rotational movements, and martial arts are all about rotation.
Here’s another example: [Read more…]
Understanding Sports Psychology for Better Results
(Go Beyond Motivation!)
When you work with your students, how are you motivating them?
Do you consider they may have an “internal frame of reference” when it comes to their motivational strategies? This means they are motivated from “internal” points of reference.
If they had an “external frame of reference” for motivation, they would be motivated more based on what others think or say about their performance.
If you don’t know how to determine which is best, you may not be effective at motivating your student.
Have you ever spoken to your students about affirmations?
5 Ways to Improve Recovery
When you or your students train hard, proper and full recovery is critical for continual progression and injury reduction.
Each of us has a favorite method to assist in recovery. For some, it is as simple as taking a day off and watching Netflix. In many cases that just isn’t enough.
Here are some strategies that will dramatically improve recovery, and therefore performance as well:
Bodyweight Strength Training Ideas
Bodyweight exercises are great for a lot of reasons.
1. You need zero equipment
2. It costs nothing
3. You can do them in a small space
4. You can do them anywhere
5. They are effective
6. They are fun
We often get stuck doing the same 5 exercises in some variation – squats, lunges, push-ups, pull-ups, burpees
Consider thinking of things a little differently.
Circuit Training for Combat Athletes
Regardless of your martial arts discipline or fitness experience, you’ve likely done some type of circuit training.
Circuit training is fast, effective and can provide a metabolic and strength benefit.
There are endless circuit ideas and strategies you can do.
Here are some ideas to make your circuits more interesting and effective:
Mental preparation is where many athletes struggle. Perhaps I should simply say, they do not know how to train their mind. Competition is a psychological activity and those who win the most tend to have the sharpest minds. They have a system of thinking and mentally preparing just as they have a system for training the body.
My intrigue with how powerful the mind is started way back in high school. I was always floored when I saw major slackers place top 3 in our county wrestling tournament and sometimes qualify or even place in the states! I would question how lazy, excuse making athletes could succeed at such a high level?
That was an epic battle.
Keeping it in the family!
We are celebrating the win of Cris Cyborg over a very tough and worthy opponent, Holy Holm for the UFC belt last week. Cris is a friend, as well and her boxing coach, Jason Parillo (L).
On Cris’ left side is Bryce Krause; MMA Conditioning Association and NESTA faculty member, and creator of Muay Thai Fitness. On the far right of the picture is UFC legend, Tito Ortiz.