THE ULTIMATE BURPPEE FINISHERS TO END YOUR TRAINING SESSIONS
If there is one workout protocol that all MMA coaches should add to their toolbox, it’s the Finisher. A Finisher is a short 3-10 minute routine that you add to the end of a training session, You can use them after MMA, Muay Thai BJJ, Wrestling, Combat Sport training and even a regular gym workout.
The goal of a finisher is to drain the tank of your fighters. To take the last bit of energy they have left and leave it in the gym, to challenge them both physically and mentally.
Finishers can be used with bodyweight exercises, Farmer walks, tabatas, density training with a piece of equipment and even burnouts.
BEST TIMES TO USE FINISHER – you can use Finishers after main training session, sparring session.
Use Finishers no more than twice a week after training session to avoid overtraining.
A favourite finisher that I use with my fighters is the Burpee Finisher Circuit. The burpee is the Ultimate Metabolic Bodyweight Exercise”. This compound exercise works almost every muscle in your body in one short sequence of movements. Your heart and lungs are tested to the max as well.
A set of burpees will force the body to work far above your capacity to take in, transport and utilize oxygen and, subsequently, your anaerobic conditioning will improve.
I put this Burpee Variation circuit together in an effort to try and create a workout that can put the final blow to any MMA training session, traditional strength workout, run or long boring cardio session at the gym. The different burpee variations make this workout challenging and effective.
4 Reasons You Need to Include The Burpee Finisher Circuit After Your Training Sessions
INCREASE CARDIO/CONDITIONING – the burpee itself is very effective at raising your heart rate and in turn increasing your overall cardio and conditioning.
MENTAL TOUGHNESS – because you are performing this after your main training session, you must mentally be focused to finish the circuit. For MMA and Combat Fighters, this challenge is key.
FUN & CHALLENGING – you have to keep things interesting, fun and challenging when training or it gets boring, ineffective and you end up having whiny fighters. Add a challenge to your fighters by adding different finishers at the end of training sessions. You can also use Finishers Challenge Races for reps or time
GET RESULTS FAST – Fighters will ignite their metabolic rate to help burn fat. They also increase their HGH levels to build lean muscle. Performing burpee variations due to the work capacity and power increases HGH levels.
Try these Burpee Finishers Circuits with your Fighters
ULTIMATE BURPEE FINISHER #1 – http://www.youtube.com/watch?v=OiRPIuWkbso
ULTIMATE BURPPEES FINISHER #2 – http://www.youtube.com/watch?v=5D5xuhVBaqk
ULTIMATE BURPEE FINISHER #3 – http://www.youtube.com/watch?v=OTd3ZVjrhr8
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WHO IS FUNK ROBERTS:
FUNK ROBERTS is a former professional beach volleyball player turned fitness trainer and MMA Strength and Conditioning Coach and MMACA Certified Coach. Through his time training and fighting a professional Muay Thai fight in Thailand he uses experience, research and on-going education to provide the best workout and nutrition information to help MMA and Combat fighters around the world become elite athletes. Check out Funk’s very popular MMA Strength and Conditioning website http://www.funkmma.com and download your FREE 5 Station MMA Circuit and Training Report – http://www.funkflexmma.com