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The MMA Workout Program designed for a UFC Champ...
How about a cardio workout that doesn't need a gym, machines, or even running?
These are the books and programs that started it all. Find out about Wiggy's methods on training strength-endurance, sandbag training, and how to intensify your workouts! Simply put, a kick-ass little workout timer that's small and easy to carry, easy to use, and even easier on the wallet! The best book on Intermittent Fasting on the internet - it's how I eat! The
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"Hardcore
Conditioning - How to Outwork Your Opponent"
There is a relatively semi-famous quote by Karl Gotch about martial arts conditioning – “Conditioning is the greatest hold.” Generally, this means if you are in good enough condition, your opponent will “gas out” before you do in a match/fight, and you’ll be able to capitalize on one of his mistakes. However, let’s look at it from a slightly different angle . . .
When I think back to UFC 40, and the fight between Tito Ortiz and
Ken Shamrock, I keep thinking about the comments Joe Rogan made about
Ortiz’s conditioning (to paraphrase): “His conditioning
is absolutely unbelievable – he just KEEPS coming at you at
full speed.” The idea here is that if your conditioning is so
good that you can go full speed longer than your opponent, you can
just KEEP coming at him, and KEEP coming at him, and KEEP coming at
him . . .regardless of how good your opponent’s technique is,
if you can keep pushing the action at an amazingly fast pace, you’re
going to be able to catch your opponent – either with a strike
or a submission. Now, I don’t want to turn this into a “technique
vs. conditioning” argument – I’ll let you go to
the internet to quibble about that. But, if you’re conditioning
was so good, that you could literally impose your will (via strikes
or subs) on your opponent by outworking him, wouldn’t you have
an advantage? Sure. Then, if you could combine that sort of conditioning
with superior technique, would that be a devastating fighter? You
bet it would. HUH??? What did I just say??? I guess that did sound a little tongue twisting – let me go over it a little. First, “incremental increases” – it’s no secret in strength training that if you want to get stronger, you’re going to do so incrementally. In other words, you’ll gain a little at a time. And most “incremental increases” are better if they’re small ones – so much so that the body doesn’t really notice that much – an extra one or two pounds, and extra rep or two, or maybe even an extra set. Your body can adapt to these small increases much more quickly than large ones, therefore, they can take place much more often. String together a lot of these small increases, and soon you have large increases overall. To apply this concept to conditioning, we don’t use weight or reps – we use time. Add an extra ten seconds work here, decrease five seconds rest there. Soon, it will add up. Often, the term “intensity” is used incorrectly in the martial arts conditioning world. Correctly used, “intensity” doesn’t mean how hard you work or how much you push yourself. It means how close to a maximum effort you are. In strength training, this would mean how close to a 1RM (one rep maximum) you would be. For conditioning, it means how close to “all out” or “full speed” you’re working. On this program, during the work periods, you’re to work as “intensely” as possible.
By “fighting-oriented conditioning movements,” I mean
exercises that will help or that you’ll use in your fighting.
Now, there’s nothing wrong with jogging, sprints, running hills
or stairs, using an elliptical machine, jump rope, or the like. In
fact, they’re all superb conditioning exercises/movements. However,
I believe this type of program is best utilized when you’re
using fighting drills – shadowboxing, hitting the Thai pads,
heavy bag work, wrestling, practicing takedowns, going for escapes,
etc.
Hopefully it’s getting a little clearer, but let me give you
a couple of examples to illustrate fully. Let’s say you’ve
got a fight coming up that’s two rounds of ten minutes each,
and you decide to use submission wrestling (grappling on the ground,
going for submissions). Let’s also say that you’ve got
two different “levels” of wrestling – A) somewhat
slow, deliberate, and methodical wrestling, going for submissions
only when available, and sort of “flowing” with your opponent,
and B) all out “flurrying,” trying to impose your will
on your opponent, wrestling as hard as you can, being as active as
possible. Ideally (and the goal of the program), you’d be able
to flurry as fast as possible for all ten minutes of both rounds. At some point, you’ll get to the point that you can get through the workout somewhat “easily.” Ok, now let’s incrementally increase the work. Now, instead of working 20 seconds and active rest 40, work for 25 and active rest 35. The increase won’t be that much – just five extra seconds. If you feel you can’t handle decreasing the rest time right away, that’s Ok – stick with the 40 seconds for right now. Once you’re “comfortable” with the 25 seconds work, decrease the active rest time from 40 to 35 seconds. When that feels Ok, go to 30 seconds work and 30 seconds active rest. Then 35 and 25. Then 40 and 20. Keep increasing like this, and quicker than I’m sure you’d think, you will be flurrying for nearly ten minutes straight with minimal rest. Think that kind of martial arts conditioning would overcome your opponent? Let’s look at one more quick example. The work and rest times will be the same, but instead of two, ten minute rounds, we’re training for three, five minute rounds. And instead of hitting the heavy bag, we’re going to practice takedowns. For this drill, you’ll probably need 3-5 partners – that way, you’re constantly shooting in on a “fresh” opponent. Again, for 20 seconds, work as much as possible. Whether an “open shot” is there or not, you shoot – make something happen. Keep moving and keep shooting. As soon as you’re up, you shoot. Try and get as many shots in for those 20 seconds. When it’s time for active rest, keep shooting, but at a lot slower pace. Only shoot when an opening is there – don’t worry about as much movement. Like with the heavy bag, this is a rest period, but keep busy. When you feel good at the 20 and 40 level, go to 25 seconds work and 35 seconds active rest, then bump it up to 30 and 30, then 35 and 25, and so on. Soon, you’ll be able to constantly shoot for almost five minutes straight. Again, like before, in between “rounds” only rest for as long as you’ll get in your upcoming fight. Try this program out. The above are just examples – apply to any of your grappling activities or drills. Initially, I’d do this workout only two or three times per week, depending on your schedule and how much other work you’re doing. Get to the point that you’re doing it four to five times per week, and you’ll be a bona fide stud. I think you’ll be very surprised at how much your conditioning and work capacity is going to improve on this program. Train Hard, Rest Hard, Play Hard.
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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
have been training in MMA for a year and lifting weights for over two years
consistantly. I have trained in bodybuilding, crossfit, and powerlifting for
different aspects of conditioning. But NOTHING is like your MMA workout plan...As
far as my skills training goes this program has created a buzz by my team about
if I am on the "juice" or not. I am able to run through my partners
and keep going. The cardio work has allowed me to go a whole class without a
break, and then go to my next class and keep the intensity going...I LOVE this
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
backed out. They asked me to fight up in weight in the main event against this
guy and I won via arm bar submission in the second round. I just wanted to thank
you for the programs with the sandbag because I was stronger and better conditioned
then this guy who has apparently won the gold cup tae kwon do championship 7
out of the last 8 years. If it wasn't for my strength and conditioning, I probably
would have never gotten him to the ground and won. Just wanted to give you a
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
also, good to see you include MFD, I am still a huge proponent of that, I think
it's key." "...it's
like you reached into my head and pulled out what I've been attempting to accomplish
and I'm only on the first 20 pages...approaching conditioning from both ends
is f#cking genius. I was doing it from the intensity point of view only..." |