Royal Marine Commando Circuit Training:The Dirty Dozen

Royal Marine Commando Circuit Training: The Dirty Dozen

I'm going to dedicate this Article to one of my favourite Military Circuit Training Workouts. This time we talk about The Dirty Dozen Circuit. On a basic level this is a full Body Circuit with a lot of flexibility, and that's been used time and again with fantastic results. All manner of Individuals from those just looking to lose Fat or improve Conditioning to Athletes and Operators working in the top 2% of Performance. I'm going to give you the basic Format to start your own Dirty Dozen Workouts, and I'll also some more Advanced Military Circuit Training Workouts for those who want a real Challenge.

Royal Marine Commando Circuit Training:The Basic Dozen

 The entire Objective behind this Circuit Training Workout is to have a format which be used with no Equipment,in any Location, and with minimal Space. All you really need is a Stopwatch and Training Cloths to be good to go. This can be used for Individual Circuit Workouts, Paired Competitive Circuit Training and full "Group Phys" Boot camp Sessions. The whole point is you can switch this up anyway you want as along as you stay to the Basic Template. Use any Body Weight Exercise you want.

The Basic Dozen goes like this:

>Use an "Arms, Trunk,Legs" exercise order chose  12 different variations.
>Each Exercise will be done for 12 Repetitions.
> Each group of 3 in "Arms, Trunk,Legs" Selection will make a mini Circuit you should have 4 mini Circuits in all.
>You'll perform 3 Rounds each "Arms, Trunk,Legs" mini Circuits meaning you'll be doing 12 Rounds of 12 Repetitions of 12 different exercises.
>In between each set you'll perform 30 seconds shuttles, laps of the gym or 30 Seconds of Step Ups(the favourite variation) on an Aerobic Step).
>Work right through each Circuit with no rest.

The Basic Dirty Dozen Circuit Training Workout would look like this:

Circuit 1
Standard Push Up 12
Sit Up 12
Squat 12
30 Seconds Step Ups Between Each
Repeat 2 more times

Circuit 2
Incline Push Up 12
Twisting Sit Up 12 (Each Side)
Lunges 12(each side)
30 Seconds Step Ups Between Each
Repeat 2 more times

Circuit 3
Pull Ups 12
V Sit 12
Reverse Lunge 12
30 Seconds Step Ups Between Each
Repeat 2 more times

 Circuit 4
Chins 12
Bicycle Sit Up 12(each side)
Split Lunge 12 (each side)
30 Seconds Step Ups Between Each
Repeat 2 more times

Royal Marine Commando Circuit Training: PRMC(Commando Dozen)

This variation has been used extensively in by Potential Recruits to train for PMRC and also by those who already Serve within the Royal Marine Commandos for Conditioning. When applying it this way there are some added principles:

>The same Circuit will not be repeated two days in a row.
>Every round will end with a Burpee Variation
>Each full Circuit Workout will end with a "Best Effort" 1 Km Run
>Do at least 3 Circuits and 3 Runs Week. A Recruit will do 5/5 and at least 1 Swimming Session each Week. This will include 2 full days of rest.
>Split your Sessions between Circuit in the AM and Run in the PM.
>Runs will be between 3 miles to 8 Miles with one run over 10 miles every 2 weeks, and should include at least one Interval Run. If training for PRMC include as many timed 3 Mile Runs as you can,and  use Split 2.4km Test Runs to measure your Progress. You can also down load Bleep Test Apps.

What this can look like:

Circuit 1
Standard Push Up 12
Sit Up 12
Squat 12
Standard Burpee 12
30 Seconds Step Ups Between Each
Repeat 2 more times

Circuit 2
Pull Up 12
Bicycle Sit Up 12(each side)
Lunges 12(each side)
Double Burpee 12 (2 Squats, 2 Press Ups, 2Squat Thrusts, 2 Squat jumps is one rep)
30 Seconds Step Ups Between Each
Repeat 2 more times

Circuit 3
Chin 12
Twist Sit up Sit up 12(each side)
Reverse Lunge 12(each side)
Lunge Jump Burpee 12 (Standard Burpee with a Lunge jump each leg at the end is one rep)
30 Seconds Step Ups Between Each
Repeat 2 more times

End this with a 1km "Best Effort Run" or a longer distance steady paced Run of 3 Miles to 10 Miles. Alternatively as stated use this in Split Sessions training Double or Triple Sessions in a day. In the past I have done this with people using 2 timed laps of a Football Pitch or Running Track. As with the previous example this is just an example but is still follows the format 12 Repetitions, 12 Exercises for 12 Rounds.

Dirty Dozen Circuit:The Sir Ranulph Fiennes Elite Athlete Variation

These variations are based on the templates used by Explorers Sir Ranulph Fiennes in his Elite Athletes Program. They are Circuit Training Programs which are used for those at the 2% level of their Sports. They Make up the Plyometric Elements of a wider training Program. Additional Principles are followed below:

>Use as part of a "Split" Session as the middle of two Cardio Workouts. The Program outlined 30 Minutes of Steady Running,40 Minutes on  Cross Trainer and followed by 30 Minutes on a Rower. You can Split differently, but the aim is the same.
>Use Plyo versions of Exercises where possible.
>This does not follow Arms, Trunk and Legs Template.The general Template is the same 12 different Exercises, 12 Rounds and for 12 Reps.
>Use a Burpee Variation in each Round.
>Try to use as many different Advanced variations of each Exercise as you can include.

An example is as below:

Circuit 1
Feet Elevated  Push Up 12
Mountain Climbers 12(Each Side)
Burpees 12
30 Seconds Step Ups Between Each
Repeat 2 more times

Circuit 2
Dips 12
Squat Thrusts 12
Double Burpees 12
30 Seconds Step Ups Between Each
Repeat 2 more times

Circuit 3
Spider Man Push Up 12(Each Side)
Plyo Jump Jacks 12
Med Ball Slam Burpees 12
30 Seconds Step Ups Between Each
Repeat 2 more times

Circuit 4
Squat Thrust  Push Up 12
Plyo Jump Jack 12
Burpee Pull Ups 12
30 Seconds Step Ups Between Each
Repeat 2 more times


The Beauty of the Dirty Dozen Circuit is that you can do as many different Workouts as you want. You're limited only by your Imagination when you create these for yourself.For more Information you can Contact me via this site or Facebook directly.

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Fast Fitness-9 HIIT/Tabata Workouts

 In this post I wont be giving you too much Science, but instead I'll give you some quick Tabata/HIIT workouts you can use right away.

What is Tabata?

Tabata is named after Japanese researcher Izumi Tabata who wanted to show the effectiveness. He had athletes use a protocol based on 12 minutes warming up followed 20 seconds sprint full effort which was followed by 10 seconds rest. This was done for 8 rounds lasting 4 minutes in total. It was then followed another 12 minutes cool down period. The protocol was performed on an exercise bike. His results?....Athletes using his protocol obtained gains similar to those who used steady state 5 times per week at 50%-70%. They also experienced significant fat loss due to the build up of lactic acid which triggers the release of significant levels of both HGH and Testosterone. Making Tabata the perfect addition to your weight training.

You can use the original protocol and get good results, But I am going to give you some of the best Tabata variations I have used most effectively on my clients. Remember ALWAYS warm up completely before any work out with 12 minutes of steady state cardio.

1.Tabata Front Squats

Take a 65-95 pound barbell. Move into a front squat position, keep strict form at all times. These are good because you can just back into it right away after 10 second rest.

2.Tabata Dumb Bell Thrusters

One of the most effective full body Tabata moves. Using a Dumb Bell of around 35 pound. Move into a squat position with Dumb Bells at shoulder height. As you rise thrust the Dumb Bells up explosively. This is challenge for any one who considers themselves to be fit.

3.Tabata Bar Bell Push Press

Push press is an explosive move that allows to handle a little more weight. Using a 65-95 pound weight move into position similar to a standing shoulder or military press. To perform a push press go no lower than a half squat and explosively press the barbel over head.

4 Tabata Heavy Bag "Blitz"

wearing a pair of boxing gloves have your partner hold the bag. Hit the bag hard you can and as fast you can. Then repeat for 8 blocks. This one is a great way to take out any anger you might have after a bad day at work.

5.Kettlebell Swing

This one I give more for female clients who ask to add this method to training as a means of shaping key areas. Using this targets the hips, glutes and quads which is always a topic for female clients "what can I do to shape legs and ass?". This Tabata is the one. If your upper body strength is not high enough to use both arms then simply perform each 20 burst by alternating arms by doing single arm kettle bell swings. Allowing the upper body to rest while keeping the focus on the lower body.

You can perform this 4 times a week to really push your gains or as little as twice per month. Some athletes I have coached use this on weekly "cheat days". Done properly this will be one of the most painful but rewarding 4 minutes of your fitness training.As always remember to warm up 12 minutes before on steady state and cool down 12 minutes after.

 

6.The 1000 Calorie Killer

I always say you can all rest when get home from the gym. This is 60 minutes of pure hard work with no rests. In these plans I don’t call them rests I call them “reward breaks” because if you really are doing this right the reward breaks will be the most the most welcome thing to you and I suggest you use them to take on as much oxygen as possible. Use them also to rehydrate. These sessions mix supersets, tri sets, giant sets of plyometric, compound, bodyweight and metabolic weight circuits as you have seen in my other work outs. Each “station” will in this case be a separate mini circuit.



Tri-set station 1
Swiss Ball Jack Knife to failure
Body weight squat to failure
Kettlebell clean and press to failure



Super set station 2
Dumbbell thrusters to failure
Kettlebell swing and step to failure. (for this move you will place one foot on a low step up bench around 12 inches high no more and let the kettle bell hang between the legs. Swing the bell up and bend the legs to produce an exaggerated step sideways to alternate to the foot on the bench then lower the weight and repeat)



Giant set station 3
Bench press 20 Reps
Deadlift 20 reps
Front Squat 20 reps
Squat 20 reps
Clean and Press 20 reps



Superset station 4
Kettlebell side to sides until failure (similar to the swing and step but alternating the hand on a kettlebell as you perform side to side press ups. One hand begins on a kettlebell you go down push forcefully up bring the other hand onto the kettle bell then move in the opposite press up position and repeat alternating side to side)
Plyo Press up to failure



Superset Station 5
Close grip press up to jump to pull up perform this to failure
Squat jump



Perform every set on every station. A set means one exercise one after the other just like a normal circuit. Perform 3 sets of every station before moving onto the next station. For station 1, 3 and 5 take a maximum of 1 min rest between sets. At stations 2 and 4 take a max of 2 minutes rest between sets. More advanced trainers can take as low as 30 seconds for 1, 3 and 5 or 15 seconds if your fitness is right in the high levels. For 2 and 4 more advanced trainers can go as low as 30 seconds.

7.Advanced Tabata

Now we will introduce supersets and remove rest. You will work 2 different exercises on a 2-1 ratio so exercise 1 is 20 seconds work and exercise 2 is 10 seconds work. You can adapt any of the previous Tabata workouts but here are I think work very well.



Example 1
Super set 1 kettlebell swing 20 seconds + Kettlebell clean and press 10 seconds
Super set 2 jump squat 20 seconds +plyo press up 10 seconds
Super set 3 kettlebell swing 20 seconds + Kettlebell clean and press 10 seconds
Super set 4 jump squat to pull up 20 seconds Kettlebell goblet squat 10 seconds



Once you reach set 4 you then perform then count down for sets 5 to 8. Set 4 becomes set 5; set 3 becomes set 6 and so on. For a beginner trainer you would do 4 sets then rest 1 minute and repeat. You the can the cut the rest to 30 seconds. But for an advanced trainer or a trainer who wants to really challenge themselves after testing the other work outs you do all 8 supersets right through all out.

8.Off and Running

 

This is a very basic but very effective adaptation I do to an outside tabata sprint circuit or one done in the sports hall if I want more equipment.



Sprint 20 seconds Plyo press to failure
Sprint 20 seconds jump squat to failure
Sprint 20 seconds sit ups to failure
Sprint 20 seconds pull ups to failure
Sprint 20 seconds dips to failure
Sprint 20 seconds dumbbell thrusters to failure
Sprint 20 seconds overhead squat to failure
Sprint 20 seconds jump to pull up to failure



The principle is simple after each exercise which has replaced the “10 seconds rest” you get “off and running2 and you run hard. This is aimed more at advanced trainers. If inside you can grab a kettlebell and swing all out for 20 seconds to replace the sprint.

9.Crazy Steps

Now this is another advanced tabata work that will really test what you think is hard work.
Now you choose 8 exercises or alternate those which are most effective and build from 20 seconds to 40 seconds and see how far you get.



Dumbbell thrusters 20 seconds work 10 seconds rest
Kettlebell swings 20 seconds work 10 seconds rest
Kettlebell clean and press 20 seconds work 10 seconds rest
Squat jump to pull up 20 seconds work 10 seconds rest
Plyo press up 20 seconds work 10 seconds rest
Dumbbell thrusters 20 seconds work 10 seconds rest
Kettlebell swings 20 seconds work 10 seconds rest
Kettlebell clean and press 20 seconds work 10 seconds rest



Perform round 1 and rest for a maximum of 2 minutes. For round 2 increase work period to 30 seconds and for round 3 increase to 40 seconds.



As always remember please to warm up before any of these work outs. Don’t forget to rehydrate properly and remember to keep a clean diet with maximum rest for best results.



Any questions please always feel free to ask.

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7 Tips For Improving Your Combatives Training

During this post I will be outlining Tips for Instructing or Conditioning Combatives. I have used these with any fighter involved with Reality Based Combat. I have also adapted them to MMA needs where they are applicable. They are outlined here in no particular order however they are some of the most useful tools I have applied for instilling the Techniques, Skills and Attitudes for Combat Effectiveness. These are by no means all the methods I use,and some may seem obvious like suggesting Impact Training, but there are still many who don't use even these methods to their fullest potential. These are just simple areas of Focus you can employ to begin improving your Combative Application.

1.Room of Pain

 Also known as the "Leadership Room" or "The House of Pain" this is a concept I adapted from the US Marines. For this i do exactly as they do, no need to change a formula that works right? This is perfect for your Combatives Training and Conditioning. Full Contact Techniques and grappling movements are used during these training sessions and each session will also contain "Conditioning Stations". This video illustrates the concept perfectly Leadership Room.

2.The Shark Tank

This is a drill for Conditioning and Technique. The aim is to train for a Duration longer than any real fight may last in order to Condition Mentality for keeping the fight going. This has also been called the "Gauntlet" by some instructors. This involves multiple stations set up in a Circuit fashion with a different item of equipment on each station. There are many ways you can run this drill for example having a set time at each station or by having a set number of repetitions of each Technique/Combination for each Combatant you have participating. This adds an interesting twist as the Combat situations within each can become Competitive. It also adds to Conditioning challenge to switch between Upper and Lower Body Techniques.An example of this Combatives Drill is outlined below is set up below:

Station 1: Strait Palm

Station 2:Knee Strikes

Station 3:Hooks

Station 4:Roundhouse Kicks

Station 5:Escaping the Clinch 

3.Shuttle Drills For Range Transition

If you want to dominate a Combative situation you need to effectively transfer between Ranges in order to close an Opponent. The aim of employing these types of Drills is for each Combatant to run the Shuttle and launch a Combination to close down the Range. One of the best principles you can employ in any fight is to close the distance to most effective and lethal weapons quickly with maximum aggression. Range Transition Drills aim to teach this concept until it becomes a a mentality. One of the favorite principles I apply is to close the distance and employ Knees, Elbows and Head as quickly as possible. This is done for the Psychological impact as up close aggression has its own impact on the Defender and for Maximum Damage. 

4. FMA Flow Drills

I employ these for simple repetition of Technical Movements. Repetition is needed because there needs to be ingrained sets of Movements and Techniques that transition over to Combat situations without thought of the user. They also need to be adaptable to most Common fight situations.I have found Entry Drills such as this one to be very useful as many fighters across many disciplines cross train in Boxing.  These Drills are also used for Practicing Knife Techniques. Combatives Skill needs repetition just as much as any other one, don't neglect repetition of the Basic Movements. As a fan of FMA I would encourage you to find ways to adapt these for your own needs as they can also be trained Solo to maintain some form Technical Skill before Transitioning back to Partner Training.

5.Impact Training

An old instructor of mine used to say in order to hit right you have to hit something because if you don't train by hitting something you wont follow through the Technique. Impact is what he believed was one of the cores of Realistic Training and I always give my Students as much training as possible where they can see as much as possible the real effectiveness of the Techniques they've been learning. One of the Greatest trainers of all time Cus D'amato would have his fighters train on progressively heavier bags to increase Punching Power. This is the case with any form of Combatives Training. Try to use as many different tools for improving your impact Speed and Power as you can. Some bags for example are filled with wool and are particularly Energy sapping to hit. Others like Water bags can also have the same effect. This may be an obvious method of training to talk about, but there are many "masters" who could do with a lot more of this in their programs.

6.Clinch Training

Any person familiar with the Basic components of Combative Principles will be familiar with those of Fighting Distance. We discussed training for closing Ranges in an earlier point, but this time I want to touch on the Specifics of Clinching and what that can do for you. The first reason is Control and Comfort. Intense and Repeated training at this Range of fighting requires several key components to be performed under pressure in order to be successful. Arm Control, Balance, and Body Positioning are all major components that Clinch Training will force you to master.One way I have clients train this when fatigued becuase quite simply your fight may come when you're exhausted Physically. The only way to prepare to Fight when in this state is to Fight with Fatigue to force yourself to have the ability, and experience to be able to Survive at Close Quarters. Another Major element is control of the Fight to prevent or control its decent to Ground level. We should all by now know we don't to a dangerous situation on the Ground. With this in mind one the most important training Focuses should be Entry/Exit and Sweep Training. Improve your Sweeps and Unbalancing work and this will allow you to employ the L Principle, which means your opponents will on the ground with you over him for a Finishing Strike. This gives you the protection of still being Vertical and Mobile while controlling the opponent on the Ground.

7.Open Palm Conflict Management or Other Conflict Resolution

There is a Concept known by British Military(as well as many others) known as "Open Palms" this is  allows for Verbal Control of a Confrontation while positioning for a First Strike. The best conflict is one you don't to Fight, and you always want a way to attempting to ensure a Situation resolves Peacefully. However you still want to be in Control. An element of Conflict Management or Resolution training will round you out as Operator or Person. This is an Element which is forgotten about by many Instructors who focus most of their time on Fighting. Follow the old adage "the best operation is one where no one knows you were there", and I said the same is true for Confrontations the best fight is the one that doesn't  happen. Open Palms is outlined below:

Position:Place yourself in a location where you are aware of and have access to exit routes easily. You can't be hit if you're not there. Never block yourself in. The same for the other Person this applies to not making them feel boxed in.

Attitude:Display a Positive, Helpful, Polite but Assertive Attitude. Projecting Confidence in your language and showing you are giving the chance to move the Conflict forward non violently is a great help. Avoid Aggressive Phrases, and Trigger words. Let them know you don't want the situation to end Violently.Keep the focus on the Solution to Problem.

Look and Listen:This is an Important aspect of Control. Maintain Eye contact but don't Stare, and demonstrate all signs of listening Actively. Head Nodding Etc.This is also where you observe for signs of Conflict Escalation.

Make and Maintain Space:Keep a close observation of your Space in relation to the Other Individual. Do not invade their Space and do not let them invade yours. In order to keep space use the following Questions:

-Can you see their feet?
-Do you feel Comfortable with the distance?
-Will they have to move to hit you?

Doing this will ensure you keep a firm control of Space. Should an Attacker continue to invade your Space you employ other Techniques.

Stance: Stand to the side Palms open one hand in front one hand slightly lowered. This will be a Guard should you be Attacked, and B by turning you give the Person you face the chance to exit. In the event of a need to Strike your Palms are your first weapon. Open Palm Strikes from this position are your main tool here.To your Opponent this has look like you are almost backing away, but this is the position from which to launch  your First Strike.

Open palms is all about "I'm going to allow to Speak, and Resolve the Situation. I'm prepared to hit you, but not yet, and when I do it will be the only resolution". There is always two ways to do ways to do something the first is easy where no one gets hurt, but the second is still easy(for you) but someone gets hurt. Open Palms is their chance to decide.

The list here is not huge, and you may disagree. However I hope it sparks you to think your own training, and what methods work for you or your clients.

 

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Periodization for MMA Training

What is Periodization?

To put it simply periodization is a way of planning, organising and implementing structured loading of a training plan over time to peak for a given situation or event. However there are just as many opinions on how to apply the concepts as there are on fitness itself. In this post I am going to explain some of the basics of Periodization for MMA Training.

Using  Periodization for MMA Training you will be able to understand concepts as they apply to your training. Combat sports as a whole whether it be MMA, Judo, Karate etc are unique sports with unique needs set aside from many of the other traditional sports athletes train and compete in. Many fighters (unless they are stepping in) will need systematic training over the period of their fight preparation. In order to do this any periodization plan needs to follow some specific principles.

Periodization for MMA Training: The components of an MMA Fight

In order to know what nd how we will be implementing our Periodization for MMA Training we must first know the components of a fight in terms of the dominant energy systems and prominent components of conditioning in each fight. The key components of an MMA fight we need to be aware of in our Periodization plan are:

1. The dominant energy systems are the Alactic, Lactic and Aerobic. The Alactic energy system allows work of up to 15 seconds to be tolerated with periods of rest in between, and in an MMA context this means being able to throw combinations for prolonged periods of up to 15 seconds. The Lactic acid system allows work of higher intensity to be tolerated for duration up to 90 seconds. This equates to having a high work rate during the fight. Aerobic energy systems training that allows for a general level of conditioning s the foundation for the other two energy systems. Fighters always need endurance no matter how small a component it is.
2. As a break down of percentages for energy system use 50% Alactic, 30% Lactic and 20% Aerobic.
3. The main energy suppliers are Creatine Phosphate and Glycogen
4. Key fitness components -Explosive Power, Power Endurance, Reactive Power and Short Duration Muscular Endurance.
5. Training objectives Explosive Power, Power Endurance,Core Strength and Basic Strength, Power Endurance and Muscular Endurance of Short duration.

Periodization for MMA Training-Key Principles of Periodization for MMA Training

MMA competitors require a number of different training stimuli to cover the uniqueness of the variety of energy systems used. They also need to be able to prepare for fights either in advance or stepping in for another fighter.Before you consider the unique physical needs of competing there are some keys to planning that need to be understood first.

1. There must be a yearly plan- This should focus on key mini-targets and key events. The min principle of the yearly plan is to build this around your fights. At its core this should keep your fighters in a general level level of conditioning so they can reach a desired level faster.
2. Keep fighters injury free as priority-once a timetable for the year has been established before any training can be done, you need ensure fighters follow 6 injury free training principles with regard to foundation MMA conditioning. 1) Develop Joint flexibility, 2)Develop Connective Tissue Strength 3)Develop Core Strength in the "Power Zone" 4) Train your Stabilisers 5) Focus on movement training and 6) Only components that appear in an MMA fight.
3. Variety of technical skill- Constantly focus on skill or technique based conditioning drills. Your training should have an overall theme but should be made up different aspects such as circuit training, odd object training, obstacle movement training, short burst training, change of direction and agility based training should ll be worked and combined with mental training.
4. Individualise all training- All training should be measured and focused based on the individuals own personal evaluations. Measure and assess fighters at each step then focus this back into session planning.
5. Specificity all times-This is very simple if it never happens in a fight then don't train for it.

Periodization for MMA Training-A sample of a fighters year

Below is a sample of what could be a fighters basic yearly plan:

1. Preparatory Phase(June,July and August)-The aim of this phase is to put into place a basic level of conditioning of all energy systems. Over these three months fighters will do smaller micro cycles which will alternate 3 primary themes following a basic "Anatomical Adaptation" phase which is basic reintroduction to work phase after recovery period for the year.Strength  Phase 1 Max Strength, Phase 2 Explosive Power and Phase 3 is a Conversion to fight power phase. During this time energy system training in technical skill and conditioning work will focus on alternating between the Lactic and Alactic Acid system with a Aerobic being performed 1-2 times per week building from round 3 minute technical work to rounds of 5 minutes of technical work.
2. Competition Peak Phase (August to Mid December-Mid January to Mid April)-The main objective of this phase will be maintenance of the previous phase work but will focus on fight prep. Aerobic drills will be once per week at most, with Lactic and Alactic systems being prioritised. Keeping basic conditioning while keeping a fighter sharp is the min focus here.
3. Transition Phase- This is any phase that you don't have a fight for. You will be marinating your conditioning and organising test fights to keep your mental conditioning and technical skill. There should never be a rush to fight condition.
4. Recovery phase(Mid April to June) This phase will be a recovery phase with only very basic maintenance phase to keep a fighter in 70% of his basic condition. This phase will also allow for injury prevention and prehab work to be performed. 

Periodization for MMA Training-Training Sessions the "Building Blocks"

I want to remind you of this because it's a very important and some will Say obvious factor. Within these cycles there will be smaller cycles based on your specific goals. These cycles are your training sessions, and it is the entire quality of these sessions that underpin any of the work performed with your fighter the entire year around.These will revolve around very specific strength, speed and power drills. Traditional drills are of little value if they don't relate anything to MMA performance here. Your Periodization for MMA training should focus only those unique aspects of the sport. Even within your training sessions you need schedule fight camps, recovery time and even training breaks. Take time to produce top quality training sessions and follow the process. Your training sessions will be mini periodized sessions in themselves.

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MMA Explosive Power: Your Power to Weight Ratio

I'm going to continue my posts on helping you improve you MMA Explosive Power by discussing your Power to Weight Ratio, and how you can improve it to increase even more your MMA Explosive Power Output.

In combat sports such as MMA, Boxing, Wrestling, Judo etc you will most likely be facing a weight category that must work to be inside of before your fight even begins. Given this it is essential that you can produce maximum output for every bit of weight you do carry. That means a total and complete focus on only the useful weight needed such as functional mass verses carrying useless fat stores.

When it comes to MMA performance in general, not just MMA Explosive Power, you need to remove as much possible fat, and you do this because fat provides no useful function to you while adding only useless weight. If you are to do this then you need to correctly influence your Power to Weight Ratio.

Your Power to Weight Ratio determines how much power you will be able generate in relation your weight. The obvious factor here is that every fighter should aim to increase the maximum useful muscle mass the carry while cutting the none useful mass, and this must be done such a way that you still make your weight category.

I am going to present you some nutrition and eating strategies to use alongside my other MMA Explosive Power Workouts to allow you to effectively cut useless fat and maximize your Power to Weight Ratio.

Power to Weight Ratio: Athletic Body Composition

Body composition research and theory should underpin everything you do as an athlete, and it should do so because it is informative in many ways on topics such as your energy demands, nutritional needs as well as being useful to some medical applications. In relation to sport performance body composition must be monitored due to the fluctuation created in fluids, electrolyte balance and body mass created by physical loading as a result of training. All of these things influence performance. The requirements of making weight for a fight can lead to severe disruption due to use of extreme methods of fat and water loss.

When you use body composition as a base you can evaluate the effect of training and nutrition combined in order personalise the weight loss plans you do use by adjusting to the evidence provided with regards to the changes within the body. This will enable you to positively impact your Power to weight Ratio for your upcoming fight, and cut away any useless fat weight in manner not damaging to your body or performance levels. Careful and consistent evaluation of your body composition over time will give a significant indication of your over all physical condition in the training time leading up to a fight. It is much better to apply gradual metabolism based fat loss prior to a weigh in than to use quick fix short term dieting and weight loss methods.

Power to Weight Ratio:Essential verses Not Essential Mass

If we are going to be building essential mass and removing none essential mass we need an understanding of what these types of mass are, and also some thoughts on how our training will these levels of mass.

Lean Muscle Mass

This is the mass we want to build and maintain because this the mass used to produce our explosive power. However one the standard tools for fat loss which is aerobic training can be damaging to the type of fibers we need to build and maintain if we are to maximise our ability in our weight division. If the focus is on endurance training you run the risk of producing an endurance athlete with little explosiveness. I am not saying you don't need endurance, but your endurance training should be as fight specific as possible. This will positively affect your Power to Weight ratio by allowing you influence the correct muscle type while training for endurance.

Fat

Fat although it does perform a function in the body in the form off "essential fats" is not useful in the production of explosive power and will negatively affect your Power to Weight ratio. In several studies the amount of body fat mass(relative fat mass) the athlete carries will be a direct a correlation of the athletes performance, and supports the approach I use with athletes in removing all fat mass as much as possible from the athlete without affecting health.

High levels of fat mass has been shown to have negative impact on factors directly relating to effective training for MMA Explosive Power, affecting kicking power, punching speed and agility. In order to this without affective health it is most effective to this metabolism based specifically of the individual rather than using quick fix methods such as voluntary dehydration. You are probably familiar with the concept of having a fat loss or cutting diet and having a separate diet for bulking up. However for you to have a positive impact on your Power to Weight ratio you need a diet aimed at keeping muscle.

Power to Weight Ratio:Nutrition Guidelines

I am going to outline some of the guidelines and methods I have used with fighters over the course of fight preparation to help them maintain Explosive Power and Strength while cutting out fat mass.

1. Periodized Nutrition Plans -This involves keeping nutritional intake closely regulated all year round. My fighters maintain a strict nutrition program all year. There no excesses permitted between fights.This prevents fighters from gaining increases in body fat, and prevention is a big part of solving the problem in the first place. All fighters I train will have a separate nutrition plan for off periods, base fight conditioning or prep phase, intensity building phase, peak conditioning phase, weight making phase and a recovery/ transitional phase directly after a fight.
2. Consistent monitoring of Body Composition - This is done to ensure the needs of athlete are met and to evaluate the nutrition plans effectiveness. The main aim is to ensure there are no major fluctuations such as major unplanned increases in body fat as the program progresses.Calorie intake will be provided on a daily basis based on evaluations around body composition. No one days calories needs will be specifically the same  day to day if a fighter is to reach peak without gaining even a small amount of fat mass.All energy needs will be specifically planned for for nutritionally based on your individual metabolic rate.
3. Effective Recovery - This is vital if fighters are to train to their maximum in pre-fight training. Recovery is the start point for improving performance. It applies from the stand pint of nutrition by getting your recovery meals perfect and it applies to management f the training load in removing the possibility of over training and burn out. This also applies for how you prepare in the period between fight and weigh in.
4. Maintain High Protein and Amino Acid Intake - Many of us don't have a problem maintaining the correct of protein and during all phases of the fight prep we should aim to load on protein just like any other muscle building period. However one consistent point  make to all of my clients and athletes is taking on adequate amino acids. This will further to maintain our lean muscle mass. For obvious reasons please avoid using any type of mass gain shakes with your training.

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MMA Core Strength and the Power Zone

MMA Core Strength and the Power Zone

Many trainers focus on Core Strength and look at the lower Back region and Abdominal region as separate muscle groups which may be the case for anatomy purposes by not for MMA Core Strength purposes. These two muscle areas work as a unit to for what I call the "Power Zone". They are partly responsible for Flexion, Extension, Rotation /Anti-Rotational and Core Bracing Strength. These two muscle groups work in synergy during the performance of MMA techniques. It is this area that is partly responsible along with joint coordination and conditioning for determining striking, kicking take down and throwing power. They are also key contributors to movement and balance quality. In order to reach potential you must have an understanding of why these two muscle groups are important and what you can do to condition them during your fight preparations.

The Power Zone

 Almost all movements in MMA involve the activation and recruitment of the Power Zone muscles. Throws and take downs require amongst other things the correct alignment and application of Hip power into the movement. Kicks and strikes require this zone to maximally conditioned if their is to be maximum transfer of power to the opponent. The quality of your MMA performance and MMA Core Strength as a whole will be greatly enhanced by targeting this area in specific ways. Not only will this help you power output as discussed but you will also see improvements of your postural stability during technical performance. One good example is the side kick which requires you extend and rotate the upper body while delivering power into the kick. All of this must done with good coordination and balance.

MMA Core Strength, Velocity and Power

Velocity is the rate at which a unit in this case your limbs move, while Power is the rate of energy expended or work done and the time taken to expend it.

Power=Work done/time

The techniques you perform are therefor dependant on two things firstly the amount Strength you have to put into a given action and secondly Speed. One of the key determinants of your power is the strength of the muscles in your Power Zone.

Warming Up for MMA Core Strength Workouts

It would be irresponsible of me not to mention a reminder that you warm up before working the area of the just as you should do every session. I feel it needs pointing out to you as you're going to be working the back muscles, for your safety and for an effective warm up I suggest following some simple guidelines. All warm ups will contain a pulse raising activity. However with this warm up you need to be dynamic with your movements and should be considerate of the movement patterns you are about to use in your core strength workout:

-Flexion
-Extension
-Rotation/Anti Rotation
-Bracingthe Core

I would also add the adding multi-angle and coordination activities will also help your MMA Core Strength workout. With all of my clients I include cone based agility and some foot work drills to mentally warm them up.

MMA Core Strength Power Zone Move 1-Cable Movements

1.Lunge and Reach
Use this move to develop Strength and Power in Punching. This is also a very good move for the core as a whole and also lower body coordination with upper body.
-Begin with the back towards the cable machine and stand with a cable in your right hand at shoulder height. Your feet should be shoulder width apart and you should be using a D ring attachment for this movement. Brace your Core before beginning the move.
-Step into a lunge position with the right leg and at the same time punch the cable forward at a face high target. Return in smooth controlled way to the starting position. Perform 5 reps of this move one one side before switching to perform on the the other.
This movement can also be performed from a standing position without the Lunge movement.

2.Wood Chopper Lunge
-Stand sideways on to the cable machine and take a D ring in both hands and feet shoulder width apart. Brace your Core and bend your legs slightly for balance.
-Turn at the torso and pull the cable from your right side across and downwards to the left side of your body in a smooth controlled motion.
-As you do this step out and lunge. Pause in this position and then return in a smooth and controlled motion to the start point.
Perform 8-10 repetitions before switching the other side. You can vary the the direction of the lunge. Only put the load up when you can perform 10 for 3 sets on each side in a controlled motion.

MMA Core Strength Power Zone Moves 2-Isometric Holds

The are some very simple movements which you will add to each workout after you have performed a solid warm up.

1. Isometric Lower Back Press
Lie on the floor with your arms extended over your head with your legs strait and feet together.Press your back Isometrically into the floor contract your abdominals and draw in your stomach. This will condition your lower back and abdominals. Hold each press for 15-20seconds. Perform 3-20 repetitions.

2.Glute Bridges with Leg Extension
This very good for the lower back musculature, glutes and hamstrings too. Lie in the same position as the above move but put the right foot on the floor and knee bent. Press your lower back of the floor and keep the shoulders in contact with the ground while you keep the leg extended. Hold this for 15-20 seconds per movement. If you do want to add equipment to this you can use a Barbell variation.You can also do it between 2 benches with your back on one bench and feet on the other lowering yourself the full range of motion in a slow controlled manner. Perform 3-20 repetitions.

3.Stability Ball Back Extensions
This is a version of the plank for the lower back structure. Lie flat on your back with your arms extended and together on an exercise ball. Press your lower back and glutes off the floor while keeping your feet on the ball. Hold this for 15-20 seconds perform 3-20 repetitions.

MMA Core Strength Power Zone Moves 3-Medicine Ball Movements

1.Kneeling Clock Drill
This is very good movement for bracing and strengthening the lower back and abdominals in one movement as it requires you to stay in an upright position with a tight core.
-Start in a kneeling position strictly upright with no sitting back on the heels.Hold the medicine ball at arms length. Brace the abdominal muscles and lift to a position holding the medicine ball with arms out stretched in front.
-Now move the the medicine ball to an imaginary clock position for example 10 o'clock hold this for 5- 10 seconds now return to the start position and without placing the medicine ball down move to another clock position. Complete this until you have performed a hold in each clock position. Build up the weight of the medicine ball to a 10 kg ball and progress to performing this on unstable bosu ball.

2.Medicine Ball Cobra Anti Rotation Drill
This a good drill for stabilisation and anti rotation before applying power through the Power Zone.
-Start by lying face down over a stability ball with the feet in contact with the ground and shoulder width apart. Your toes anchor to the floor and the ball is positioned at the waist. Brace the core and squeeze the abdominals and raise into an extended position.Your partner will stand of to the left with the medicine ball and you will place your hands in front of you in the catching position.
-Your partner will through the medicine ball and you will brace and catch it to throw it back. Upon catching the ball brace the core and ensure there is no rotation and you're in a completely stable position.
Begin with a light weight before progressing this further. Have the thrower stand further away to vary the power needed to return the ball. You can then position your feet closer together and this will require intense work from your Power Zone in order to complete the drill.

For more on MMA Power Training see this article onMMA Explosive Power. For a personal workout for your own MMA Core Strength please contact Peter for more details.

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Explosive Strength Training for MMA

Your Mixed Martial Arts (MMA) training should include a broad base of strength, but you will need certain types of strength more than others. One of the most important types of strength you need to develop is Explosive Strength. Not only that, but you will need to develop the ability to deploy your Explosive Strength repeatedly otherwise known as Explosive Strength Endurance.

If you don’t have a comprehensive Explosive Strength training program to compliment your MMA conditioning, then it’s most likely you’ll be working an Explosive Strength deficit, meaning you won’t be deploying the full amount of strength you’ve built up in your conditioning.

Below I outline how you build Explosive Strength specific to your MMA fight preparation.

What is Explosive Strength?

Explosive Strength, aka Explosive Power, is defined as:

“The ability to expend energy in one explosive movement act or in a series of strong sudden movements such as jumping, throwing an object or in striking with as much force as possible in an explosive manner.”

In order to be fully conditioned in an explosive context you need to be conditioned for “Total Body” Explosiveness. The skills involved in MMA mean the entire body is at work in striking, grappling, throwing and kicking.

The Explosive Strength workouts outlined below will help you with the following Explosive Strength goals:

• Build a Functional Strength foundation for MMA Explosive Strength Workouts
• Reduce your Explosive Strength Deficit
• Improve Rate of Force Development
• Improve your Explosive Core Strength
• Improve your Explosive Triple Extension Strength

The Functional Foundations of Explosive Strength

Before you perform any Explosive strength or Plyometric conditioning there are some areas in which you need build a strong foundation. This foundation will significantly enhance the quality of any Explosive Strength training and will also protect you from injury.

One of these areas is Functional Strength. In order to set an adequate foundation and protect against injury you should have followed a program of whole body Functional Strength that for at least 6 weeks also in order to begin lower body Explosive Strength training you should be able to squat a minimum of 1 and ½ times your body weight in a 1 rep max lift. This will ensure you have built up significant lower limb strength and it will also aid in the triple extension power of ankle, knee and hip joint thus allowing you to condition greater Explosive Strength in the lower limbs.

You will also need to adequately condition your back as this will significantly affect your punching power when combined with correct conditioning for arms which will again allow you to perform upper body Explosive Strength conditioning in a more productive way.

As is the case in many other sports you will also need to undertake a foundational program of Core Strength without this you will not be able to perform more advanced Explosive Strength training for the core. Outlined below is a sample program which will help you build the basic Functional Strength foundation for your Explosive Strength training.

MMA Workout A - General Strength Lower Body:

• Squat 3x5
• Dead lift 3x5
• Stiff legged Dead Lift 3x5
• Weighted Glute Bridge 3x5

Your final set should be your heaviest, use 2 minutes of rest between each set. Once you can lift your final heavy set weight on all three sets then increase the weight on the final set and repeat the process again. 2 minutes of rest in between each exercise.

MMA Workout B - Chest/Back Progressions:

• Bench Press 3x5
• Wide grip pull ups 3 x failure
• Chin Ups 3 x Failure
• Barbell Shrugs 5x5

You aim to progress the chin ups to weighted chin ups and the wide grip to weighted wide grip pull ups.

MMA Workout C - Core Strength:

• Dumbbell Get Up 5x5 each side 70% 1RM
• Seated Good Mornings 3x5
• Dumb Bell hanging knee Raises 3x5
• 1 Minute Plank

You should aim to build up the planks to be a minimum of 2 minutes 30 seconds. Progress the weight on the knee hangs but start very light and don’t go too heavy on the seated good mornings.

With this program after 6 weeks you will see:

• The leg dominance of this program will lay solid foundations to build speed and power. It will provide a solid injury prevention foundation allowing you to safely perform lower leg power moves with maximum effect.
• Your core will be significantly strengthened. The core is one of the elements providing a strong foundation for your striking and throwing. Having a strong core will maximise the power in these techniques and will also provide a solid base for more explosive core work.
• Significant improvement in back and chest strength which will lay the foundation for significantly increasing your throwing and striking power.
• Compound movements used will strengthen the smaller muscles allowing economy of training and targeting of smaller muscles.

Now you’ve followed the program outlined or you already have a basic level functional Strength, it’s time now to work on building your Explosive Strength.

Explosive Strength 1: Explosive Triple Extension

Having explosive Triple Extension is key to many explosive moves such as jump kicks, driving into an opponent and other techniques. I will also help you develop increased mobility for your fights. The lower leg strength you built up in the previous workout will help you with this particularly your posterior leg strength in the Glutes and Hamstrings.

Workout for Developing Explosive Triple Extension

Training using this workout should ever last you more than 4 weeks while using progressive over load and gradually increasing the load. If your Explosive Strength phase exceeds four weeks you could experience breakdowns so it’s best to use a less is more approach and focus on simplicity, intensity and consistency. You will use phases of no longer than 14 to 28 days. These will now be rotated into your Strength lifting plan that has already been outlined above. You can perform 2 sessions of this a week with good intensity and the longest rest you can. None of the exercises will change only the loading of the movements will.

Phase 1: Dynamic Warm Up and Technical 20 Minutes

In every workout you will work and warm your core with a selection of high volume body weight exercises for the abdominals and lower back. You want to work on the following:

• Crunches
• Twists
• Back Extensions
• Hanging knee Raises

This should also be phase any technical or MMA specific work you feel is needed, specific stretching light bar work or light body weight work.

Phase 2: Explosive Strength Developmental Phase 25 Minutes

This is a phase where you take the basic Functional Strength you’ve been working on for the lower body and begin to develop into raw Explosive Strength specialising in the Triple Extension.

High Pull 3x6 to gradually progress to 4x4 then to 5x2 Explosive Higher Loads
This is a key move for building foundational power through Hips, knee and Ankle also bringing the core and upper body into the move making it a sound power foundation move the workout

Step Up with Knee Drive 3x8 then 3x6 the to an Explosive Step up with Knee Drive 3x6
This is done with a moderate load and works both legs into the movement to build explosiveness through the hips.

Alternate Explosive Steps start with a bar 3x12 and increase the weight gradually but keep it light. This is done by stepping up with one foot and landing on the box with the other then exploding as soon as the landing foot touches the ground. It’s very good for building Explosive Strength in the Hip Extension.

Phase 3: Mobility Drills/Pad Work/ MMA Explosive Technical Work 20 minutes

This phase you’re going to use specific mobility frills for your sport and you will involve lighter implements such as Dumb Bells and Medicine Balls.

Explosive Strength 2: Explosive Core Strength

Being able to rotate your Core work on Strength with Core work on Explosive Core Strength will enable you transfer even more of your Maximal Strength thus further reducing your Explosive Strength deficit. When we talk about the Core we mean everything in that box between your shoulders and down to your legs. This also means working the front and back of that structure too.

This will help keep you strong in areas that will positively affect your punching, kicking and take down explosiveness. The moves will also help prevent against excess movements that may cause negative stress on spine such as excess or forceful rotation. So when we talk about Core Stability we mean moves that “Stop2 negative moves from taking place. This is called Anti-Rotation.

Workout for Developing Explosive Core Strength

Training using this workout should ever last you more than 4 weeks while using progressive over load and gradually increasing the load. If your Explosive Strength phase exceeds four weeks you could experience breakdowns so it’s best to use a less is more approach and focus on simplicity, intensity and consistency. You will use phases of no longer than 14 to 28 days. These will now be rotated into your Strength lifting plan that has already been outlined above. You can perform 2 sessions of this a week with good intensity and the longest rest you can. None of the exercises will change only the loading of the movements will.

Phase 1: Static Warm Up and Technical 20 Minutes

This warm up phase provides a solid base of Plank variations and some foundation Strength work which you will need to include to warm up the Core correctly. You want to work on the following:

• Planks
• Side Planks
• Dish Hold AKA Static Hold
• Dead Lift Variations

This should also be phase any technical or MMA specific work you feel is needed, specific stretching light bar work or light body weight work.

Phase 2: Explosive Strength Developmental Phase 25 Minutes

This is a phase where you take the basic Functional Strength you’ve been working on for the Core and begin to develop into raw Explosive Strength specialising in Punching, Kicking and Takedown Power.

Medicine Ball Dive Throw 3x5 with 2 minutes rest between sets. Gradually increase the weight of the ball. This is a very good move for developing your Explosive Strength for Punching.

Landmines with a Barbell and lighter weights as you progress. 3x12 with 2 Minutes rest between sets. Anchor one end of the bar in a heavy weight plate. Use two hands and rotate with proper rotational force as in a good punch with correct alignment keeping the Core tight and twisting the feet.

Medicine Ball Curl up Throw performed with a partner and a 3kg Medicine Ball. 3x5 with 2 minutes rest between sets. Gradually build up Speed with good technique. Progress the distance of the partner away from you making sure you have to throw harder. Begin with 50 cm away ad increase the distance gradually. This is good for when you need to move the upper body with force increasing Punching and Takedown Explosive Strength.

Medicine Ball Throw in executed just like a throw in Football (Soccer) using a 3kg Medicine Ball against a wall. 3x5 with 2 minutes of rest between sets. This is very important move for preventing extension of the spine from force acting on it...as in when you get punched. This will help you deal with strikes and brace more effectively.

Phase 3: Mobility Drills/Pad Work/ MMA Explosive Technical Work 20 minutes

This phase you’re going to use specific mobility frills for your sport and you will involve lighter implements such as Dumb Bells and Medicine Balls.

As always please warm up and make sure you have correct equipment available when you work out. If you want any more information or a personalized Explosive Strength program for your MMA training please feel free to contact me.

For more workouts for MMA Explosive Strength or Power read this post on MMA Core Strength and the Power Zone

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