Posted originally on twitter for those curious about the type of conditioning model I use for MMA/BJJ. just one of many ways we can sequence. Very dependant on sport training volume and athlete needs/ability. Highly inspired by @rugby_strength_coach and Joel Jamieson. Looking to run a similar model for combat athletes at the new facility. If […]
Female MMA strength and Conditioning practice is still somewhat embryonic mainly because women’s MMA is still very developmental. Good practice is starting to coalesce however. When introducing female combat athletes to S&C I find 3 main flaws persist. 1. Avoidance of heavy resistance training and over reliance on HIIT, endurance and high rep protocols. Lift […]
How Strong is strong enough for Jiujitsu and MMA? We’ve asked this question on scramblog before. In this post I suggested “Strength addicts will say you can never have enough, smart athletes however need to know if pursuing more strength worth diminising returns and time cost. We are not trying to produce strongmen, powerlifters or […]
I found this ankle rocker series for Triphasic Training Author Cal Dietz incredibly useful when it came to getting a handle on your choice of sports specific movements. Cal takes us through the process you can see conceptually when to apply what exercises for better transfer. If you like this content please share!20
In a previous post I talked about simple readiness testing using PPower to determine athlete readiness. http://www.powering-through.com/simple-readiness-test-using-peak-power-pvc-pipe-and-push-band/The test I learned from Dan Baker works as follows, using just a PVC pipe and performing 2-3 sets of 5 jumps in a row we can take the best peak power velocity score in m/s and track it over time measuring 1-2 […]
Here is a simple readiness or recovery test we can use with PUSH band and a PVC pipe I picked up from a recent Dan Baker seminar here in the UK. Previously I was using PUSH apps built in RSI but found it far too inconsistent and easily gamed by athletes to produce reliable results. I found this test […]
5 for fighting posts will about 5 exercises or ideas I use regularly with combat (and non combat athletes). This post is about KPI’s in the biggest lifts I employ. Strength Key Performance Indicators are way stones or development marks in an athletes strength profile. These usually represent a few lifts that cover the basic […]
If you are a non field athlete and not sure how much sprinting to do in a session for metabolic conditioning? A good rule of thumb for a session is total effort should be 30% of game duration. So 30% of a 3x5min MMA match would give us 4m30s so you could divide this into 9x30s […]
I’ve been tinkering with the triphasic format (focus on specific eccentric, isometric and concentric movement) for a while now, trying different exercise selections and matching the program to the needs and requirements of the athlete. The biggest modification is the proper application of stress, minimising negative stress while trying to get positive adaptive stress. Sometimes I’m […]
I have posted before about recovery routines before, elements of which can used after both sports training and weight training sessions. I have also spoken before about the need for deep belly breathing post training also. In brief using deep belly breathing we can re-establish parasympathetic dominance and get out of stressed state training encourages. […]
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