Description:
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.
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.
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, how division of sets/reps works, and why it is even necessary. Years of explaining these things to people that hate the physical training end and only want to hit people as hard as possible has paid its dividends.
What Do I Need?
Heart Rate Monitor (Nike Run Club app is easy to use and free to track pace and distance in real time, and the heart monitor you purchased should have an accompanying app to use to track average heart rate during sessions).
Kettlebells (Light, Medium, Heavy–pairs preferred for light and medium but all of the work can be done with a single if that’s your only option)
***for the circle of death, it calls for an “impossible” sized bell. You could either 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***
Ab wheel
Malleable Training Contexts
Sessions can be completed anywhere. 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 athletes, as well as myself, and this has resulted in world class work being adapted for execution in a parking lot of an apartment complex or at a corner at Crunch Fitness. Whatever, wherever.
Fight Specific
This absolutely does not mean you’ll be doing hip escapes while holding a weighted mannequin head. But what it does mean is that the entire purpose of my company has always been to 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 and professional settings.
FeaturesPrep
A
Circuit
Alternating Toe Touches: 30 seconds Up-Down Dog Toe Touch: 10 Bretzel: 60 Seconds/side
Skill/Tech
B
End Range Joint Work: Upper
Cervical Spine CARS: (make sure no other joint in the body in the moving EXCEPT your neck): 1 minute total. Scapular 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 External 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.
Prep
C
Upper/Lower KB Strength Prep
Upper: 90-90 flossing: 10/side Kettlebell Armbar: 5 deep breaths and 1 press/side Lower: Sidelying Hip CARS: 10 Secs/side SL Skater Squat Iso Hold: 10 secs/side KB Windmill:Side KB Windmill: 3/side
Circuit
D
3 Rounds 10 Yard Sprint: Max Effort Yielding Oscillating Leaps 15 Seconds
E
Double Kettlebell Chain
F
Double KB Rack Carry
3 x 45
Prep
A
Circuit
Alternating Toe Touches: 30 seconds Up-Down Dog Toe Touch: 10 Bretzel: 60 Seconds
Speed/Power Run Prep
B
PAILS RAILS Lumbar Spine: Hold at end range for 2 minutes, then 2 sets of 10 second isometric contractions both ways (detailed in the video) 2 Rounds A-Skip: 10 yards Deep Tier Skater Bounds: 10 Yards Straight Leg Bounds: 10 yards Side Plank Dynamics: 30 secs/side
C
Anaerobic threshold Run
1 x 20:00
Conditioning
A
Circuit
Alternating Toe Touches: 30 seconds Up-Down Dog Toe Touch: 10 Bretzel: 60 Seconds
Conditioning
B
End Range Joint Work: Lower
Cervical Spine CARS: (make sure no other joint in the body in the moving EXCEPT your neck): 1 minute total. Quadruped Hip Cars: 1 minute per side, as slow as possible Hip Extension: 2 mins/side, 3 reps of 10 sec pushing further past the blockage, then 10 sec pulling away.
Circuit
C
10 Rounds 10 Yard Sprint: Max Effort–begin once heart rate is at 65-75% MHR. Triple Broad Jump(always stick each landing)
D
The Fight
E
Anaerobic threshold Run
1 x 20:00
Conditioning
A
Circuit
Alternating Toe Touches: 30 seconds Up-Down Dog Toe Touch: 10 Bretzel: 60 Seconds
Speed/Power Run Prep
B
PAILS RAILS Lumbar Spine: Hold at end range for 2 minutes, then 2 sets of 10 second isometric contractions both ways (detailed in the video) 2 Rounds A-Skip: 10 yards Deep Tier Skater Bounds: 10 Yards Straight Leg Bounds: 10 yards Side Plank Dynamics: 30 secs/side
C
Anaerobic threshold Run
1 x 40:00
Black Belt Brazilian Jiu-Jitsu, CSCS, SFG, Masters in Teaching
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 2