Kettlebell Power for Combat Sports: Month 2
Wildlife Strength, Performance, and Literacy
Combat Sports, Jiu JitsuIn my experience, this is the most underserved quality when attempting to develop a more dangerous physical skill set for a hobbyist combat sports enthusiast, and the first quality that truly begins to discernibly erode at the professional competitive level when set beside younger peers–POWER. This quality makes the most glaring difference in striking, wrestling, and no-gi jiu-jitsu, but is also necessary in a more general sense in the sport of Gi jiu-jitsu where sudden and expertly timed pulling, pushing, and rotating motions often fail without a high reserve of athletic power to help pull that trigger. You will be moving in a way you might not have moved in a long time, but the methods of jumping, sprinting, and throwing will begin to equip you with the attributes necessary to monopolize the violence that is the objective of our fine sport.
Movement Prep
A
2 Rounds Hollow Hold: 20 secs Knee Drivers: 5/side Deficit Soleus Raise: 6/side Hip Rotation in Lunge Position: 20 secs/side
Prep
B
PAILS RAILS Upper/Lower
CARS Cervical Spine: 2 Mins total CARS Hips Quadruped: 2 mins total/side PAILS RAILS Wrists: PAILS/RAILS: 2 Mins at end range, then 2x10 PAILS/RAILS contractions. PAILS RAILS Shoulder Flexion: PAILS/RAILS: 2 Mins: 2 Mins at end range, then 2x10 PAILS/RAILS contractions.
Strength/Power
C
POWER 1
5 Minute Timer: Each movement is done for 10 seconds, then immediately to the next. Once the series is completed, shake it out, and return to the first movement again. Series 1: Ankle Weights Deep Tier Skater Bounds→Ankle Weights Fast SL Hops→No Ankle Weights Deep Tier Leaps **2-3 minute rest, then... Series 2: Broad Jumps→Straight Leg Bounds→SL Lateral Hurdle Hop
Strength/Power
D
POWER MAIN WORK: LOWER
3 Rounds Each SS1: SL Skater Squat Iso Hold: Heavy KB: 20 secs SS1: ¼ Turn Triple Broad Jump: 3/side **2-3 Minutes rest** SS2: Heavy KB Pair Heel Float RFE Split Squats: 5/side SS2: Gorilla Leaps: 15 secs **2-3 Minutes Rest** SS3: Heavy KB Reverse Lunges: 5/side SS3: Wrestler Jump to Box Jump to Vertical: 5 **2-3 minutes rest**
Circuit
E
3 Rounds SS1: Soleus Farmers Carries: 50 secs (Light KB Pair) SS2: Knee Extension Calf Stretch: 30 secs/side
Movement Prep
A
2 Rounds Bird Dog Scapular Pushups: 15/side Quadruped Liftoffs 60 seconds Hardstyle Plank: 10 Seconds
Prep
B
PAILS RAILS Cervical Spine
Cervical Spine Flexion: PAILS/RAILS 2 Minutes at End Range, then… Set 1: 50% Set 2: 75% Set 3: Build-Up: 10 seconds 50%, 10 seconds at 75%, then final 10 Second Isometric Push/Pull Away. Cervical Spine Lateral Flexion: PAILS/RAILS 2 Minutes at End Range, then… Set 1: 50% Set 2: 75% Set 3: Build-Up: 10 seconds 50%, 10 seconds at 75%, then final 10 Second Isometric Push/Pull Away.
Strength/Power
C
POWER 1
5 Minute Timer: Each movement is done for 10 seconds, then immediately to the next. Once the series is completed, make sure you rest enough to ensure that your movements will still retain the power needed to be effective considering the set is 10 minutes. Series 1: 3 Way MB Toss→Plyo Push-Ups→MB Hinge Toss→Plyo Push-Ups **2-3 minute break, then... Series 2: Lunge Hold MB Throw→Plyo Push-Ups→Broad Jump→Plyo Push-Ups
POWEr: MAIN WORK: UPPER
D
3 Rounds SS1: Heavy Double KB Incline Press: 6 SS1: MB Bellybutton Push Slam: 10 secs **2-3 Minutes rest** SS2: Renegade Rows: Heavy KB Pair: 5/side SS2: Medium KB Overspeed Swing: 10 **2-3 Minutes Rest** SS3: Heavy Double KB Hold and Push-Press (10 sec rack hold, then ultra violent push-press, hold for 10, push-press, repeat for prescribed reps): 6 SS3: Plyo Push-Ups: 7 **2-3 minutes rest**
Strength/Power
E
Capacity Closing
3 Rounds SS1: Soleus Farmers Carries: 50 secs (medium KB Pair) SS2: Split Calf Isometric
Power Movement Prep
A
2 Rounds 90/90 Goblet Hip thrust: 30 secs/side Yielding Oscillating Leaps: 10 secs Yielding Double Dip Leaps 10 Secs Iso Squat Explosive: 10 sec hold, 3 jumps/side
Prep
B
PAILS RAILS Upper/Lower
Scapular CARS: 2 Mins total Sidelying Hip CARS: 2 mins total/side Hip External Rotation PAILS/RAILS: 2 Mins at end range, then 2x10 PAILS/RAILS contractions. Shoulder External Rotation PAILS/RAILS: 2 Mins: 2 Mins at end range, then 2x10 PAILS/RAILS contractions.
C
Lateral Jump Back Sprints
10 x 10
Jerk/Snatch
D
20 Minutes 1A: Double KB Long Cycle Jerks (re-clean before every rep) (Heavy Pair): 3 At the Top of Every Minute 1B: Banded Push-Up: 3
Capacity
E
3 Rounds SS1: Soleus Farmers Carries: 50 secs (medium KB Pair) SS2: Split Calf Isometric: 30 secs/side
Alcides Aleman
CSCS, SFG, Masters of Arts in Teaching, Black Belt Brazilian Jiu-Jitsu, Coach at Method Jiu-Jitsu.
In a few years, I have guided wrestling, football, and jiu-jitsu athletes to success on the local high school level and on the biggest stages with a 2021 Black Belt World Championship title win by focusing on what counts. Nothing guessed, nothing is pasted
Get Kettlebell Power for Combat Sports: Month 2
