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Kettlebell Conditioning for Combat Sports: Month 1

Wildlife Strength, Performance, and Literacy

Combat Sports, Jiu Jitsu
Coach
Alcides Aleman

In a fight, the physical quality of conditioning is the linchpin of your ability to execute your skills with impunity. Without strong conditioning, it will be difficult to frame, hold, strike, block, counter, shoot, hold, perpetually circle/move, or engage in powerful and quick exchanges that–while only lasting seconds long–can heavily influence the outcome of the fight, match, or roll that you are engaging in against a resisting opponent.

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Measurable
This program uses 2 pre-assessments that act as benchmarks for which to measure performance against throughout your completion of the program, and will also be tested out in a post-assessment should you choose to see the entire block through to the end of week 8.
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Simple
Every protocol/movement in the training program has a personal video created for it, not a copied and pasted 6 second internet video of a human in neon leggings more expensive than my foodshopping bill executing a squat under the conditions of near panic-inducing lights and music. For the more complex internal work, I’ve uploaded a full training rationale as to how it works, division of sets, etc.
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Malleable Training Contexts
The majority of my MMA fighters have too many other places to be (work, gym 1, gym 2) and have to train at home in order to leverage out just a bit more sleep and less of a blow to the gas tank, as do my hobbyist jiu-jitsu people, myself, and this has resulted in world class work adapted for execution in a parking lot of an apartment complex or at a corner at Crunch Fitness. Whatever, wherever.
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Fight Specific
This absolutely does not mean you’ll be doing hip escapes while holding a weighted mannequin head. We zero in on the physical and bioenergetic qualities that need to be polished in order to have someone become relentless. Rock solid principles, minimalist methods, and tested at all levels from my living room, to the IBJJF Black Belt Worlds Finals, to the cage in amateur or professional settings.
Features
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Programming 4 days per week
Rock solid principles, minimalist methods, measured out over the course of 4 days, ensuring that you still out the sport first while making progress.
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Exercise Video Guidance
All videos created individually and anything that needs to be explained is done so, thoroughly, especially if there are slight modifications made.
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Delivered through TrainHeroic
Your ability to maximize violence will be delivered straight to your phone.
Equipment
Required
Heart Rate Monitor (Nike Run Club app is easy to use and free to // Kettlebells (Light, Medium, Heavy–pairs preferred for light and // ***for the circle of death, it calls for an “impossible” sized b
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Sample Week
Week 1 of 4-week program
Sunday
KC Pre-Assessment Day

Prep

A

Circuit

3 Rounds Alternating Toe Touches: 30 seconds Up-Down Dog Toe Touch: 10 Bretzel: 30 Seconds

Speed/Agility

B

Speed/Power

2 Rounds A-Skip: 10 yards Long Split Oscillating Leaps: 10 yards Straight Leg Bounds: 10 yards

C

Run

1 x 12:00

D

Run

1 x 30:00

Monday
KC Week 1 Day 1

Conditioning

A

Circuit

Alternating Toe Touches: 30 seconds Up-Down Dog Toe Touch: 10 Bretzel: 30 Seconds/side

Conditioning

B

End Range Joint Work: Upper

Shoulder Cars (make sure no other joint in the body in the moving EXCEPT your shoulder joint forward and back): 1 Minute Per Side: As slow/controlled as possible Shoulder Internal Rotation (make sure you use a heavy enough dumbbell so when you push into it it doesn’t move): 1 min at end range/side–followed by 3 reps of 10 seconds PAILS/RAILS–max effort.

Conditioning

C

Upper/Lower KB Strength Prep

Upper: Double KB Shoulder Circles: 10 secs Double KB Peek Through: 10 secs Lower: Sidelying Hip CARS: 10 Secs/side Hinge to Hurdle: 5 Slowwwww Reps/side Double KB Gorilla Walks: 10 secs

Circuit

D

3 Rounds 10 Yard Sprint: Max Effort SS Low Off Center Leaps: 10 Seconds/side

E

Double Kettlebell Complex

F

Double KB Rack Carry

3 x 30

Tuesday
Week 1 Day 2

Conditioning

A

Circuit

Alternating Toe Touches: 30 seconds Up-Down Dog Toe Touch: 10 Bretzel: 30 Seconds

Speed/Power Run Prep

B

2 Rounds A-Skip: 10 yards Long Split Oscillating Leaps: 10 yards Straight Leg Bounds: 10 yards Copenhagen Plank: 10 Sec Hold/side SL Glute Bridge: 10 Sec Hold/side

C

Anaerobic threshold Run

1 x 15:00

Thursday
Week 1 Day 4

Conditioning

A

Circuit

Alternating Toe Touches: 30 seconds Up-Down Dog Toe Touch: 10 Bretzel: 30 Seconds

Conditioning

B

End Range Joint Work: Lower

Hip Cars: 1 minute per side, as slow as possible Hip Internal Rotation: 2 mins/side, 3 reps of 10 sec pushing into dumbbell after.

Circuit

C

10 Rounds 10 Yard Sprint: Max Effort 1 Max Effort Broad Jump (always stick the landing)

D

Circle of Death

E

Anaerobic threshold Run

1 x 15:00

Friday
Week 1 Day 5

Conditioning

A

Circuit

Alternating Toe Touches: 30 seconds Up-Down Dog Toe Touch: 10 Bretzel: 30 Seconds

Speed/Power Run Prep

B

2 Rounds A-Skip: 10 yards Long Split Oscillating Leaps: 10 yards Straight Leg Bounds: 10 yards Copenhagen Plank: 10 Sec Hold/side SL Glute Bridge: 10 Sec Hold/side

C

Anaerobic threshold Run

1 x 30:00

Coach
coach-avatar Alcides Aleman

CSCS, SFG, Masters of Arts in Teaching, Brown Belt Brazilian Jiu-Jitsu, Coach at Method Jiu-Jitsu.

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Weaponize Practice. Created For Real Fighters.

In a few years, I have guided wrestling, football, and jiu-jitsu athletes to success on the local high school level as well as on the biggest stages with a 2021 Black Belt World Championship title win by focusing on what counts. Nothing is guessed, nothing

Get Kettlebell Conditioning for Combat Sports: Month 1
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FAQs
How many kettlebells do I need? The information above was confusing?
Light, Medium, Heavy Pairs. If you have only one for each, make sure work is done on both sides. ***The Circle of Death, calls for an “impossible” sized bell. Facebook marketplace a bell 2 sizes up from your usual heavy swing weight, or duct tape a weight plate to the heavy bell ghetto style***
Does this training differentiate pending which combat sport I am in?
No. We are training the systems using methods that are universally tied to the principles that cover a tough, durable fighter--across the spectrum of fight sports.
Kettlebell Conditioning for Combat Sports: Month 1