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"1
Left + 1 Right = Kick-Ass Reps"
(originally
published at MMA Weekly.com)
Here’s a quick tip for you when you’re doing full-body Dumbbell (DB) or Kettlebell (KB) exercises such as snatches, cleans, clean & press, clean & jerk, etc. This only applies to exercises done with one DB/KB at a time, though.
Instead of doing all your reps for a set on one side, then switching to the other side, do only one rep each side at a time. So, let’s say you were going to do a set of 8 snatches. Instead of doing 8 snatches left, then 8 snatches right, do 1 snatch left, put the DB/KB down, do 1 right, put the DB/KB down, 1 left, put the DB/KB down, 1 right, etc. until you’ve done 8 each side.
Now, this might look like it’s not anything different, but in many ways, this “1 Left, 1 Right” method is vastly superior to doing straight sets.
First, because you’re essentially doing your reps in a “rest-pause” sort of fashion, you’re getting a small rest between each rep. This will allow you to be able to use a heavier weight than you normally would, yet still keeping your form tight. By using a heavier weight, you tax strength more, while still working endurance.
Another great benefit is that you’ll ensure a full range of motion (ROM) with every rep. Many times, ROM shortens some, as you don’t go all the way down to bottom. Take a look at somebody performing snatches – at the bottom of the movement, their hand may only come down to knee level or so. However, this way (especially if using DBs), when you have to put the DB down, you increase the ROM with each rep. Increased ROM = more work done and more power produced.
Next on the list is that generally, more force will be produced with each rep. By doing rep after rep, you take advantage of a certain amount of momentum – getting in a “groove” so-to-speak. But with this protocol, since each rep is like a first rep of a set, you must produce maximal force to get the weight moving from a dead-stop. This is the difference between “starting strength” and “reactive strength” (taking advantage of the stretch reflex).
When you put these factors together, one of the overall benefits is increased training economy. In other words, you get more “workout” – or do more work – in the same amount of time, and utilizing roughly the same amount of recovery ability. This is so important to fighters, as they have so much skills training to do, that they can’t spend too much of their efforts on S&C training, as to not become overtrained. A fighter needs to be in shape before coming into camp (which is a topic I’ll be covering in an article to come), or runs the risk of trying to do too much, and either getting injured, or being burned out by the time fight day arrives.
Train Hard, Rest Hard, Play Hard.
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If You're Looking for Awesome Workout Programs, Then Check out 'Championship Edition 2.0'. This Will Help You to Improve Your MMA Training, Prepare You For That Next MMA Fight, Show You MMA Workouts to Improve All Your Conditioning Weak Points, and Even Teach You How to Design Your Own MMA Workout Programs!
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"Hey man, that's so f@#$ing crazy
that you just emailed me, I'm reading your article about sand bags right
now on MMA Weekly! I would love to try one of your workouts. I've read
several of your articles, and I really like your approach...You've got
some great ideas, man. I really liked the sand bag article.Thanks again, and take care,"
Joe Rogan
UFC Color Commentator
BJJ Brown Belt
US Open TKD Champion, MW & HW TKD Champion
"I
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consistantly. I have trained in bodybuilding, crossfit, and powerlifting for
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workout plan and want to get some of my teammates going..." "Hey
man, I had my first mma fight in New York last weekend and ended up giving up
30 pounds to my opponent because he was the main event fighter and his opponent
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guy and I won via arm bar submission in the second round. I just wanted to thank
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shout out and say thanks." "It's
cool to see you layout the rep schemes for the power complexes. And I liked
the section on healing shoulders, lots of guys out here have that problem...And
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it's key." "...it's
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"Wiggy is one trainer who knows how to combine complex training for the
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Dave "Scooter" Honig
Celebrity Trainer to Rapper/Actor LL Cool J
co-author, "LL Cool J's Platinum Workout"
"Hi
Matt - You are a much needed voice of reason in the strength and conditioning
field - not to mention the martial arts world. Keep up the great work."
Alwyn Cosgrove
www.alwyncosgrove.com
"Wiggy's
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and teammates at American Top Team Boca!!"
Brett Jackowski
professional MMAist
American Top Team, Boca
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Jules Bruchez, UFC veteran
The Ultimate Fighter 8 cast member
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Leigh Remedios
profesional MMAist
UFC, Cage Rage Veteran
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Kelly Baggett
www.higher-faster-sports.com
”Just
wanted to drop you a line to say I enjoyed your article from Pavel's newsletter.
You're right on track and I also think the intuitive assessment of proper load
and volume are way under-appreciated. Good work!”
Coach Charles Staley
www.staleytraining.com
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www.mikemahler.com
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Adam Rothfelder
professional MMAist
Brian "Endgame" Meek
Matt Macaluso
professional MMAist
Chad Hamzeh
professional MMAist/Muay Thai fighter
Dorian "Xen Nova" Dreher