CDC - MMA FIGHT CAMP PHASE 1 (12-9 WEEKS)
Coach Dusseault Conditioning
Boxing, Combat SportsThis program is designed to build your strength & aerobic base EARLY in your fight preparation. Building this early gives you more power output potential and helps you better recover as you move into the last 6-8 weeks of camp when your skills training starts ramping up!
As you move through this program you will continue to focus on your mobility work to make sure that as your strength improves, your joints are healthy, moving well and able to take the increase in training volume that is coming your way soon after!
This program is for you if you feel like your conditioning is failing you in your past fights / sparring. If you feel like you fatigue easily,
A
Bike Sprint
1 x 3:00
Prep
B
MMA Mobility Flow B
This mobility warm up is designed to help MMA fighters loosen up commonly tight areas before getting into training for the day - Opening up your shoulders, hips and rotational ability help make sure we are working through any bumps and bruises and letting the WHOLE body work, not allowing for any compensation to occur. . REPEAT ALL EXERCISES FOR ONE SET OF 10-12 REPS Keep your body healthy - Be better prepared when you fight! Wide Grip Hanging Shoulder Rolls Kneeling Bench Stretch Split Stance T-Spine Opener Deep Prayer Squat 90/90 Forward Bend
C1
Lateral Hop & Hold
3 x 6
C2
High Kneeling Medball Heave
3 x 8
D1
Dumbbell Front Squat
3 x 8
D2
1/2 Kneeling Paloff Holds
3 x 0:30
E
Military Press
3 x 8
Conditioning
F
Work Capacity Session A
20 Kettlebell Swings Single Arm Dumbbell Carry for distance. 20-30 seconds. . We are going for continuous effort here with no rest. Try to go for 10 rounds of continuous high intensity work between the two exercises.
Conditioning
G
Back Prehab Mobility Routine
This back prehab mobility routine is a few extra exercises to throw into your session when you have had some back issues. Work on feeling your glutes, hamstrings and hip flexors to make sure that you are better supporting the back through ALL of the muscles in the surrounding areas . If ANYTHING is giving you sharp pain while you go through it... STOP! . Repeat all exercises x 10-12 reps . Lying Knee Hugs World's Greatest Stretch 90 / 90 Forward Bend Glute Bridges
A
Bike Sprint
1 x 3:00
Prep
B
MMA Mobility Flow B
This mobility warm up is designed to help MMA fighters loosen up commonly tight areas before getting into training for the day - Opening up your shoulders, hips and rotational ability help make sure we are working through any bumps and bruises and letting the WHOLE body work, not allowing for any compensation to occur. . REPEAT ALL EXERCISES FOR ONE SET OF 10-12 REPS . Keep your body healthy - Be better prepared when you fight! Wide Grip Hanging Shoulder Rolls Kneeling Bench Stretch Split Stance T-Spine Opener Deep Prayer Squat 90/90 Forward Bend
C
Single Leg Hop - Vertical Jump
3 x 2
D
Depth Jump.
4 x 2
E1
3 Plane Lunge
3 x 6
E2
Dead Bugs
3 x 12
F
Single Arm DB Bench
3 x 8
G
Barbell Bent Over Row
3 x 8
Conditioning
H
Bike Aerobic Interval Session
2 min hard 1 min easy Repeat x 4 rounds Goal is to maintain high STEADY pace. This is not a sprint. It is about consistent output. If you are feeling fatigued, slow your pace down but maintain throughout 2 mins. During 1 min easy, focus on your breathing. 3 seconds in 3 seconds out through the nose.
A
Bike Sprint
1 x 3:00
Prep
B
MMA Mobility Flow B
This mobility warm up is designed to help MMA fighters loosen up commonly tight areas before getting into training for the day - Opening up your shoulders, hips and rotational ability help make sure we are working through any bumps and bruises and letting the WHOLE body work, not allowing for any compensation to occur. Keep your body healthy - Be better prepared when you fight! Wide Grip Hanging Shoulder Rolls Kneeling Bench Stretch Split Stance T-Spine Opener Deep Prayer Squat 90/90 Forward Bend
C
Banded Lateral Walks
2 x 15
D
Lateral Hurdle - Box Jump
3 x 2
E1
Lateral Step Up With Plate Hold
3 x 8
E2
Kneeling Paloff Press
3 x 15
F
Single Arm Renegade Row
3 x 8
Conditioning
G
Aerobic Interval Session
2 mins work 1 min rest (Active rest, so keep light movement) 2 mins work (move between these four exercises in 30 second intervals) Battle Ropes Kettlebell Swing Push-Ups Squat Jumps The goal of this circuit is to be working at a steady, high pace throughout the entire two minutes of work, not working at a full out sprint. Be mindful of that as you start . Repeat x 3 - 5 Rounds
Active Recovery / Mobility Flow 1
A
REMEMBER - All key coaching points are in the videos for every exercise! Check those out to make sure that you are getting the most out of every movement as you do them! . Repeat all exercises for 10-15 reps Make sure to keep control over all of your movements. The goal is not to rush through these exercises, but to really feel the stretch and challenge your range of motion 2-1-2 tempo through all movements - Pause at the end of your range of motion Focus on breathing through every exercise as well. Slow, controlled breaths as you move through every exercise 1.Lunging Teeter Totter Stretch - (Forward hits hip flexor, back hits hamstring) 2.World's Greatest Stretch - 3.Deep Squat Drop Ins 4.Standing Hip Hinges 5.Thoracic Spine Rotations 6.Shoulder Pendulum
Skill/Tech
B
Hand Eye Challenge
REMEMBER - All key coaching points are in the videos for every exercise! Check those out to make sure that you are getting the most out of every movement as you do them! As you move through these exercises, it is natural to start feeling frustrated if you aren't getting them right away. Breathe. They are not easy. . Working on your hand eye coordination on a recovery day is perfect as you are getting some really good mental capacity training in without putting your body through any high level of impact. . Put a clock on for every exercise and mark down the amount of time you can go without dropping a ball. The goal is to continue to build on this number as you go. . Pick 3 exercises and work for a total of 10-15 minutes rotating between the three exercises. . Juggling Single Hand Juggling Underhand Double Throw & Catch Overhand Double Throw & Catch Over Under Double Throw & Catch Off-Pace Double Throw & Catch (overhand / Underhand) Vertical / Horizontal Throws
C
Choice Cardio
1 x 20:00
Coach Kenny Dusseault
Coach Dusseault specializes in helping combat athletes optimize their training. He has worked with combat athletes in five countries around the world. His goal is to impact as many athletes as possible in his career by helping them see how to train SMARTER, and gain BETTER results specific to their sport.
Gone are the days of having to simply "grind harder BRO!" We have a deeper understanding of how to train smarter and how to PROPERLY develop strength, speed, power and conditioning to help YOU step into the cage at your BEST when it matters most!
Get CDC - MMA FIGHT CAMP PHASE 1 (12-9 WEEKS)
Tim 'Shady' Smith
Ex Canadian Lightweight MMA Champion
Verified Athlete"Longtime Canadian Lightweight MMA Champion hired Coach Dusseault after a nearly 5 year layoff and coming back to 3 losses in a row. Working with Coach Dusseault on his team he was able to return to prime form, back at his original weight class and get his first win in 9 years."
John Moore
1-0 Professional MMA Fighter
Verified Athlete"John Moore is 2-0 (1 amateur & 1 pro fight) in his first year with Coach Dusseault Conditioning. By focusing on his structural imbalances and building FUNCTIONAL strength & energy system specific conditioning for the sport, John is doing better than ever and ready to tackle a pro career!"
'Big' Mac Laursen
2-1 Pro MMA fighter
Verified Athlete"Mac has been working with Coach Dusseault Conditioning for years. Including his Muay Thai career where he captured a National Championship, he is 9-2 while working with our company. Giving him confidence in his gas tank, his strength and his power has allowed him to start his pro career off strong!"