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Strength and conditioning for combat sports
 9781785004063

Table of contents :
Cover Page
Title Page
Copyright Page
Acknowledgements
Contents
Foreword
Introduction
1. Old School vs New School
2. Structural Balance and the Big Lifts
3. Strength Ratios, Predictor Lifts and Fibre Type
4. Energy Systems
5. Strength
6. RFD And Velocity
7. Methods
8. Strength Qualities and often-Missed Essentials
9. Nutrition, Supplementation and Altitude Training
10. Females, Children and Psychology
11. Neglected Training
12. Injury Prevention and Training Aids
13. Tapering and Recovery
14. Cutting Weight and Weight Classes
15. Programme Design
16. Case Studies
References
Index

Citation preview

STRENGTH AND

CONDITIONING FOR

COMBAT SPORTS DARREN YAS PARR

STRENGTH AND CONDITIONING FOR COMBAT SPORTS DARREN YAS PARR

THE CROWOOD PRESS

First published in 2018 by The Crowood Press Ltd Ramsbury, Marlborough Wiltshire SN8 2HR www.crowood.com This e-book first published in 2018 © Yas Parr 2018 All rights reserved. This e-book is copyright material and must not be copied, reproduced, transferred, distributed, leased, licensed or publicly performed or used in any way except as specifically permitted in writing by the publishers, as allowed under the terms and conditions under which it was purchased or as strictly permitted by applicable copyright law. Any unauthorised distribution or use of thistext may be a direct infringement of the author’s and publisher’s rights, and those responsible may be liable in law accordingly. British Library Cataloguing-in-Publication Data A catalogue record for this book is available from the British Library. ISBN 978 1 78500 406 3 Frontispiece: Mark Ruddick

Acknowledgements I’d like to say a big thank-you to my friends and family for their support, especially my wife Liz Q.

CONTENTS Foreword Introduction 1 OLD SCHOOL vs NEW SCHOOL 2 STRUCTURAL BALANCE AND THE BIG LIFTS 3 STRENGTH RATIOS, PREDICTOR LIFTS AND FIBRE TYPE 4 ENERGY SYSTEMS 5 STRENGTH 6 RFD AND VELOCITY 7 METHODS 8 STRENGTH QUALITIES AND OFTEN-MISSED ESSENTIALS 9 NUTRITION, SUPPLEMENTATION AND ALTITUDE TRAINING 10 FEMALES, CHILDREN AND PSYCHOLOGY 11 NEGLECTED TRAINING 12 INJURY PREVENTION AND TRAINING AIDS 13 TAPERING AND RECOVERY 14 CUTTING WEIGHT AND WEIGHT CLASSES 15 PROGRAMME DESIGN 16 CASE STUDIES References

Index

FOREWORD Over many years Yas Parr has dedicated himself to developing the most efficacious methods of strength and conditioning for combat athletes. This book details all this knowledge into a wellconstructed compendium that will be invaluable to any coach or athlete involved in combat sports. Professor Ian Jeffreys, PhD, RSCC*E, CSCS*D, ASCC, FUKSCA, FNSCA Director of Strength and Conditioning University of South Wales

INTRODUCTION What is Strength and Conditioning? Strength and conditioning is the physical development of athletes for elite sport performance. The role of the S&C coach is to bridge the gap between the theory of training and applied training, helping athletes to become faster, stronger and more flexible and to build their muscular endurance so they perform better and remain injury free. Strength and conditioning is about more than lifting weights – it encompasses the entire development of the athlete and what is needed to improve physical performance. This includes plyometrics, speed and agility, endurance and core stability, with strength training being just one piece of the jigsaw. A Strength and conditioning coach works alongside a sports coach to assist him or her in designing specific programmes that will address the particular needs of the athlete, team and sport. There are many ways a well-constructed programme can add to the rehabilitation, speed, agility, endurance and strength of the athletes, although a periodized one that targets both strengths and weaknesses will produce the best possible performance. (English Institute of Sport)

What is a Strength and Conditioning Coach/Specialist? An S&C coach is a practitioner with the specialist skills and competencies for the planning and implementation of physical preparation programmes for performance. It includes processes that

result in physical adaptation through integrating fitness components into a programme, which complements other aspects of the performer’s development. This includes, though not exclusively, strength, speed, power, endurance, agility and flexibility (Jeffreys, I., 2011). A strength and conditioning specialist is not a: • • • • • •

Fitness instructor Personal trainer Physiotherapist/physical therapist Exercise physiologist Bodybuilder Sports coach (Jeffreys, I., 2011)

S&C is the fastest growing sector for elite sport. When deciding on a coach or specialist, you should look for: • • • •

A degree Accreditation Experience Competency

The strength and conditioning coach for a combat athlete will be able to perform a needs analysis in which both the fighter as an individual and the sport performed will be assessed and from the evaluation a high performance programme can then be written. This programme will be designed to increase strength, speed, power, endurance, agility and flexibility. As previously stated, a strength and conditioning coach is a specialist in his own right and is not to be confused with the occupations from the above list, which often assume to take on the role for the fighter looking for a performance enhancement programme.

Accreditation ASCA – Levels 0-3: Intern, Professional, Elite and Master S&C Coach NSCA – Certified Strength and Conditioning Specialist (CSCS) UKSCA – Accredited Strength and Conditioning Coach (ASCC)

1 OLD SCHOOL VS NEW SCHOOL OLD SCHOOL As fighter training is so traditionally ‘old school’ the standard of strength and conditioning in the majority of combat sports is at best many, many years behind other sports. MMA, more than likely because it is a new sport, tends to be a long way in front of the others when it comes to how the fighters are trained, and even then it is only certain individuals who receive the level of training that could be expected by elite athletes in other sports. At the total opposite end of the scale are Western-style boxers, with most of their fitness training at best decades behind other top-level athletes. However, it does seem that times are changing, although this is dependent on geography. British and Eastern European boxers are stepping up their game and are training to become much more powerful. They now seem to have got the message that training to improve power takes them to another level, while their American counterparts are still swimming and doing 10-mile runs to prepare for competition. Australian boxers are rising fast and those that are achieving success also seem to be employing high-quality strength and conditioning coaches that know better than to have their fighters doing the ‘old school’ training. Thai boxers, kick boxers and every other type of combat athletes/martial artists tend to fall somewhere in the middle. These

combat sports tend to be so set in their ways that it’s difficult for a fighter to get elite level training for performance enhancement. Boxing and Thai boxing trainers and the fitness ‘experts’ that are often employed at traditional fighting gyms tend to have the fighters do what they did when they trained to fight and this philosophy was passed down from their trainers. Most trainers involved tend to have this attitude and those who are a little more open to up to date strength and conditioning very often employ a person with an ‘interest’ in fitness or fighting or just a run of the mill personal trainer. The general idea with a fighter’s conditioning is that if something is difficult or tiring, then it must be beneficial. After a general preparation phase there has to be a specific preparation phase, meaning the training done by the fighter has to have transference to the sport/art. This book is written with the goal of training the combat athlete to be stronger, faster and have the ability to display these values for longer. It is a book that provides valuable information on not just how to become strong but how to produce this strength fast. It also advises on conditioning and, while most coaches that train fighters are either overly obsessed with aerobic conditioning or are ‘aerobicphobic’, this book takes a logical stance on the subject as extreme views are very rarely optimal. The majority of a typical fighter’s strength and conditioning training has absolutely no transference to what they do and actually makes them slower and weaker. Whilst using a sauna suit may be justifiable when a fighter is attempting to make weight, the use of one in everyday training under the illusion that it will cause fat loss is very naïve. Body temperature is raised while training, leading to increased perspiration. However, that is all it is: a reduction in weight due to the dehydration effect; the weight is just as quickly put back on when the athlete rehydrates. As already mentioned, the sauna suit can be a very useful tool for an athlete when cutting weight but, as with any other tool used for this purpose, it carries potential dangers that the experienced fighter and coach will be well aware of such as: dehydration, hyperthermia, and excessive mineral and electrolyte loss. The same can also be said for products such as Sweet Sweat and the make-up remover Abolene, which are very useful tools for cutting

weight but are quite useless when it comes to acting as an agent for fat loss. Obviously in professional boxing there is a distinct advantage over lower-profile fighting sports because the weigh-in is the day before the fight. This rule was decided because of the massive health risks associated with cutting weight immediately before the fight. Although many combat organizations do now schedule the weigh-in a day in advance of the contest, many lower-profile combat sports quite often don’t have this luxury. Also, many fighters are told to shadow box while holding weights with the idea that it will make them faster but this couldn’t be further from the truth. It is understandable that after the weights have been used the hands, because they now have no resistance and so are lighter, may ‘feel’ faster to the fighter when in actual fact even the immediate effect is less speed.

Fig. 1.1 Pace weights.

There is a big difference between training a movement pattern that will carry over directly to a sport and simulation training, which involves imitation of a specific movement. The way to shadow box with weights without developing problems such as a faulty recruitment pattern is to use weights that do not apply too much resistance. The only ones recommended are named Pace Weights, which fit into the palm of a person’s hand and only weigh 8oz so they are the same weight as 8oz gloves and so would be good for transference to the sport. Using more resistance than that used in the sport forces the body or limbs to perform at a different speed, recruiting different muscles and so also using different patterns of muscular functioning when compared with the movements of competition. When performing simulation there will usually be changes in the

centre of gravity, moments of inertia, centre of rotation, centre of percussion and mechanical stiffness of the system, which alter the neuromuscular skills required in the sport. (Siff, 2009) Simulation should form no part of a fighter’s strike training. Strength and skill are different aspects of training and generally should be developed separately. It is detrimental for a stand-up combat athlete who relies on explosive unloaded movements to perform simulation with heavier implements such as shadow boxing with dumbbells. However, the same cannot be said for a grappler, who would find it extremely beneficial to use specific exercises with implements such as heavier or lighter sacks, dummies and so on, or with training partners from a heavier or lighter weight class. There are coaches who are trying to incorporate better, more modern strategies with their fighter’s training, and some tell their fighter to throw punches using rubber bands as resistance. However, this is also a poor approach. Elastic force increases with the degree of extension, so that resistance begins from zero value and increases with movement range. Therefore, elastic materials should not be used for developing starting strength or explosive strength. When a fighter throws a punch, starting strength is used to initiate the explosive movement. At the end range the external rotators of the shoulder fire and act as breaks, decelerating the humerus to stop dislocation of the shoulder. The more hypertrophy a muscle has the better it functions as a set of brakes; the later the external rotators are able to wait before firing, the harder the fighter can hit. Weak external rotators will decelerate early. Using elastic resistance turns this on its head; not only are the punches slower but there is no need for the ‘brakes’ to switch on because the movement is against an ever-increasing resistance. Another old school view is that supplements are an expensive luxury that lead to expensive urine, and that if the training is difficult enough then the fighter can pretty much eat what he/she likes. While it is possible for someone to be excellent at what they do while on a poor diet, this does not mean that they are anywhere near optimal health and their genetic potential.

At some point during traditional fighter training the athlete will become overtrained. The art and skill of modern S&C methods, if done correctly, will ensure that the athlete does not suffer from underrecovery. Obviously, suitable training protocols will help ensure this, along with good nutrition, lifestyle management and high-quality supplementation. ‘Journeymen’ fighters and female fighters may find it almost impossible to structure their S&C to allow them to ‘peak’ on a set date. Journeymen tend, in many cases, to take fights at short notice and so for these fighters the best advice would be to attempt to stay as close to fighting fitness as possible. Female fighters tend to run into different problems, such as fights all too easily being cancelled and then another date (usually quite soon) being lined up. In this scenario it would be a mistake to try and hold the ‘peak’ that had been achieved as this would lead to overtraining, burnout and so on. A far more sensible and successful approach would be to take a few days or a week off but perform active rest during this recovery period and then, depending on when the fight has been rescheduled, e.g. 3 or 4 weeks later, take the strength and conditioning back to this amount of time before the original date and aim to hit peak performance on the new date. If fights are lined up quite close together then an advantageous approach to avoid over-training would be fewer reps with a lower percentage of 1RM (1 repetition maximum) e.g. 3 × 2 @ 4RM or 3 × 3 @ 6RM. This way heavy enough weights are lifted to maintain strength but fatigue and damage can be avoided. The training must be specific, it must replicate the demands of the sport and there must be a high degree of transfer. A combat sport such as boxing is estimated to be 70–80 per cent anaerobic, 20–30 per cent aerobic. It is high-intensity bursts of fast combinations with the slower component between these intense bursts being the aerobic part of the fight. Combat sports such as Muay Thai, MMA and BJJ do require great strength and the ability to be explosive to compete at a high level but the longer the contact is between combat athletes the greater the aerobic demand. Grappling obviously does involve contact for much longer time periods but even

the clinch in Muay Thai means contact between the fighters is much greater than in Western boxing.

Running An idea that is ingrained in the old school psyche is that long runs are an absolute necessity, with the idea being that if the athlete can function for a long period of time then it will transfer to the duration of the contest. Often the idea is that the longer the endurance training, the more equipped the athlete will be to see out the fight. This takes absolutely nothing into account in regards to energy systems, muscle fibre type recruitment and so on. Where the long steady-paced run could be invaluable is when building the aerobic base, for the simple fact that keeping the heart rate low can be much easier when running at a slow pace than attempting to keep the heart rate down performing a different type of activity. Because of the old school theories on conditioning for fighters such as the insistence on ‘road work’, which is the typical long sub-maximal run, many combat athletes tend to show up to the weigh-in ‘skinny fat’, which is looking quite skinny but still having little definition because of a high body fat (B.F.) percentage. A male combat athlete should ideally be well under 10 per cent B.F. and a female should be well under 16 per cent B.F., with these figures actually quite high in comparison to a highly conditioned athlete. Being in better condition due to an appropriate conditioning programme would mean the athlete could either come in lighter by retaining the same level of muscle but be leaner, or they could weigh at the same weight by replacing the excess fat (useless weight) with high-quality functional muscle. There are still many trainers who have their combat athletes do absolutely no strength training, believing that the best conditioning for a boxer is standard boxing training in the gym combined with long, steady-paced runs early in the morning. The view of these trainers is that if a fighter is lifting weights, even if done correctly, then he is

bodybuilding. There is a huge difference between bodybuilding and strength training for increased athletic performance. Traditional bodybuilding is nonfunctional hypertrophy. An appropriate strength and conditioning programme can massively improve a fighter but an inappropriate one, such as those for bodybuilding, can have a negative effect, not just on speed and fitness but also on technique. Non-functional hypertrophy (sarcoplasmic hypertrophy) doesn’t lead to an improvement in the capacity to improve force but it does lead to added body weight (thus you have to carry more weight without having more strength). (Thibaudeau, 2006) If a fighter can fight at the same weight but be faster and much stronger then surely he would be much better. Combat athletes, trainers, commentators and even members of the general public all talk about ‘power’ when watching a fight/tournament; the definition of power is force × velocity. While standard training of the sport is vitally important in preparation of the athlete, surely the benefit of becoming more powerful is priceless? Training the fighter aerobically would have a negative effect on every other quality; the greater the aerobic endurance demand, the less maximal strength the fighter will have. If a person trains aerobically they become neurologically inefficient and aerobic; rhythmic contractions change the body’s chemistry and fast twitch myosin start to behave like slow twitch. How to gain supreme aerobic conditioning without compromising gains in power will be covered later in the book.

Swimming Many combat sport trainers and/or those who are employed to condition the fighters like to get the athlete swimming. While this might be good on a recovery/rest day, or even for some kind of rehab, it has absolutely no carry-over to a combat sport. While swimming is a person lying in water, besides taking into

account buoyancy and so the change in gravity and centre of gravity, the water is an isokinetic medium, meaning it matches the force expended with a return of force almost the same. A little force will encounter a little resistance and a greater force will encounter a greater resistance. Fighting has no similarities with any of these things. On land the combat athlete’s muscles resist gravity but in water movements are independent from gravity and so when the force against the water stops, the resistance stops. As speed of movement through water is much slower due to the resistance, when simulation such as any type of striking, e.g. punches, kicks, knees, elbows and so on, done in the water will have a very negative effect. It is estimated that when the water is at chest level, body weight is 90 per cent less than on land and because water has a density around 800 times greater than air then all the negative aspects of simulation are again applicable here. It is possible to perform isokinetic training on machines but these have been shown to be deficient in regards to conditioning the neuromuscular system for explosive rapid movements or the elastic properties of the connective tissue that is essential for any ballistic action. An idea that is very traditional but has also been shown to be outdated is that sex before competing will have a negative effect. It has been shown that sex actually increases testosterone, not only in male fighters but also in females. FSN Sports Science in the US tested the theory on two separate occasions, the first time with World Heavyweight Boxing Champion Chris Byrd (2007), the second time with female amateur boxing great Liz Q. Parr (2008). Both fighters showed an increase in speed, power and testosterone levels.

How it Should be Done Without the ability to move and function as well as possible then the best training programme in the world will not have the desired impact. Any coach wishing his fighter to reach and perform to his or her

physical potential should incorporate a strategic strength and conditioning programme. The faster, stronger fighter will be able to work at a level that surpasses that of his opponents. One of the main problems with an ‘old school’ view on training is that just doing or practising the sport is the most optimal way of being in the best shape possible. While more and more knowledge is becoming available in regards to strength and conditioning, only those living in the Dark Ages refuse to acknowledge that becoming profoundly more powerful by supplementing traditional training with a well-written strength and conditioning programme is not the way forward. A strength and conditioning coach working with a fighter should be able to identify the key factors that affect strength, power and performance and the principal adaptations that occur in these systems as a result of a strength and conditioning programme. It’s the coach’s job to identify the key fitness components of the combat sport and analyse the optimal methods to elicit positive adaptations in these systems. The competent S&C specialist will integrate fitness components resulting in adaptations in strength, speed, power, endurance, agility and flexibility.

Fig. 1.2 Performance pyramid. (NSCA, 2012)

When performing the needs analysis of the combat athlete as an individual the S&C coach needs to analyse: • • • •

Physical capacities Training age Psychomotor skills Stress tolerance

The S&C coach should then carry out a needs analysis for the sport/art and evaluate how current performance in these elements would be assessed. After performing an individual analysis of the fighter the coach needs to then programme, monitor, evaluate and finally adapt. A programme has to be written with the end in mind, starting with a needs analysis so that there is a base for evaluation. The needs analysis looks at the sport/art performed by the combat athlete and at the fighter as an individual, at his/her training age, physical capacities, stress tolerance and psychomotor skills. Identify requirements relating to:

• • • • • • •

The sport The dominant movements The athlete Identify key sports movements Identify force requirements Identify speed of motion Identify range of motion (Modified from Jeffreys, I., 2011)

Coaching Objectives • Construct a logical system behind designing a strength and conditioning programme • Suitably programme training variables to fit together in a periodized strength programme • Plan long term for sustained performance and goals achieved.

Fig. 1.3 The Role of Strength and Conditioning in Fight Performance. (Adapted from Jamieson 2009)

Benefits of Strength Training for the Combat Athlete • Performance enhancement • Reduced risk of injury

Essential component for Long Term Athlete Development (LTAD) The majority of combat athletes go into a fight underprepared for performance. Where they are at physically and where they potentially could be is frightening. Strength forms the basis of many key sports performance parameters: • • • •

Power Speed Agility Stability

Fig. 1.4 Southpaw displaying explosive rotation with a hook to the head. (Photo: Mark Ruddick)

Testing Performance Qualities Performance Quality

Test

Power

Vertical Jump: vertical jump with countermovement, vertical jump Jump mat, chalk without countermovement. Broad Jump: broad jump with and tape measure. countermovement, broad jump without countermovement

Power and 10 and 20m sprints acceleration (short speed)

Equipment

Cones, stopwatch

Agility

Pro shuttle: agility, balance and acceleration. Long shuttle: agility, Cones, stopwatch, short speed and balance. Spider drill: agility, balance, tennis balls, tape coordination and flexibility measure, bucket.

Speed endurance 300m shuttle (long speed)

Cones,stopwatch

Aerobic fitness Max aerobic speed

Cooper Test

400m track, stopwatch

Upper body strength Upper body strength endurance

Pull-up test Press-up test

Dipping belt, weights

Trunk stability

Plank test

Stopwatch

Shoulder mobility

Apley scratch test

None

Hip, knee and ankle mobility

Squat test

None

Knee stability

Single-leg hop test

None

(Adapted from Landow’s Table 2.1, p. 12, 2016)

Performance and Training Character – Respect, integrity, caring Tactics – Special, offensive, defensive Skill – Complex, open, closed Physiology – Fitness, health, nutrition Psychology – Confidence, commitment, focus Emotion – Self-control, passion, energized Environment – Altitude, cold, heat (EXOS, 2012)

Physiology Power – Explosive, speed Strength – Absolute, relative, specific Nutrition – Fuels, hydration, nutrients Fatigue – Anaerobic alactic, anaerobic lactic, aerobic Oxygen transport – Pulmonary, peripheral, Central Health – Overtraining, disease, injury Rest/Fatigue – Recovery, sleep, repair (EXOS, 2012)

Testing the Aerobic System Simple tests: Estimated VO2 max: • ‘Bleep/Beep’ Test • Leger-Boucher Test Bleep Test The 20m multi-stage fitness test (MSFT) is also known as the bleep test, beep test or the 20m shuttle run test. Equipment Flat surface larger than 20m in length20m tape measure Cones Audio system Bleep test audio Sheets for recording participant’s results Performing the test The test is set up by marking two points 20m apart, between which continuous running is performed to audio ‘beeps’. At the start of the test the participants wait at point (cone) A and face point (cone) B waiting for instructions from the audio test to start running. Upon starting the test the athlete runs backward and forward between the cones with the goal of being synchronized with the audio ‘beep’, which is at set intervals. As the test continues the time between beeps becomes shorter and so forces the athlete to run faster to remain synchronized with the audio beep. The test is done until it is impossible for the athlete to keep up. Leger-Boucher Test This is performed in a similar way to the bleep test and is performed on a circular running track. Markers are placed every 50m and the athlete must reach each marker before the beep sounds. Just like the bleep test, the time between beeps becomes shorter as the test proceeds.

Testing the Anaerobic System Simple tests: AAP: Vertical jump AAC: 40m sprint or 20 seconds of resistance training for a specific muscle group ALP: 30-second run or 30 seconds of resistance work for a specific muscle group ALC: 90-second run or 90 seconds of resistance work for a specific muscle group (Benoit, 2015)

Anaerobic Capacity Test Line Drills (Suicide Drills) Equipment • Stopwatch • Two timers Performing the test • Adequate warm-up • Allowed one run through course at submaximal speed • Required to touch each line with foot and be at starting line 2 minutes after completion of each trial • Start at point A (baseline on basketball floor) • Start stopwatch on ‘Go’ command • From point A to point B (the near free-throw line) and back (38ft) • From point A to point C (the midcourt line) and back (94ft for college, 84ft for high school) • From point A to point D (the far free-throw line) and back (150ft for college, 130ft for high school) • From point A to point E (the far baseline) and back (188ft for college, 168ft for high school). The total distance is 470ft on a college court and 420ft on a high school court.

• Stop the watch when the athlete passes point A. • On completion of the course, the second timer starts the watch and gives the athlete 2 minutes’ rest. • The athlete repeats the course three more times, with 2 minutes’ rest between reps. • Calculate the average time of the four trials. The fighter needs to be conditioned to repeat the intense effort needed without a decrease in performance repeatedly throughout the course of an entire situation (accumulative fatigue). His alactic ‘capacity’ must be equal to his one-time alactic ‘power’ to work at his full genetic potential. He must possess everything from explosive strength to the capacity to maintain speed in fatigued conditions. This way, as the rest periods become shorter the CV system gets used to working for longer periods at a high intensity and the body gets more proficient at working at anaerobic threshold, while the aerobic system is also becoming better conditioned during the rest periods. A fighter can be working at 100 per cent effort but at only 80 per cent of his capabilities; it’s impossible to work at 100 per cent for a sustained period so the goal would be conditioning the fighter to work closer to his max for longer. Anaerobic Alactic Capacity • 4 to 8 seconds for the average person • 10 to 20 seconds for elite athletes 200m sprint Anaerobic Lactic Power • 20 to 40 seconds • 400m If the combat athlete trains aerobically he becomes neurologically inefficient, aerobic rhythmic contractions change the body’s chemistry and fast twitch myosin start to behave like slow twitch. Aerobic specialization should be carried out prior to training for the pursuit of

added power. Testosterone levels peak after about 15 minutes and begin to level off after another 30–45 minutes of training. It is possible to perform briefer workouts with greater frequency to maintain the highest quality of training sessions. Maximal efforts lasting less than 20 seconds would train the nervous system and would make the athlete unbelievably strong but not really change the way he looks. The nervous system needs a lot longer to recover than the muscular system so the rest periods would need to be 3 to 5 minutes. This training has to be a very high percentage of the fighter’s maximum, i.e. if he’s using a resistance that he is capable of using for a lot longer then stopping him after less than 20 seconds would not get the desired results; he has to be maxed out. Resistance work lasting 40 to 70 seconds would be the best way to change the appearance/weight of the fighter, e.g. add muscle or lose fat. This would still be the best kind of training for somebody that wants to lean down but not put on more muscle. Again, the athlete needs to be working at a level where 70 seconds is the maximum time that he or she can do. Incomplete rest is also a massive factor when aiming to become leaner; it is possible to ‘bend the rules’, a rep range that would be typical for gains in strength can also be used for fat loss if incomplete rest is used. Twenty to 40 seconds would be 50 per cent nervous system training, 50 per cent body composition training; this would be called functional strength/hypertrophy. Longer than 70 seconds of resistance work would be strength endurance. Interval training should have a work to rest ratio of between 1:1 and 1:6. Wingate Test Another test for the anaerobic system is the Wingate Test,which is usually carried out on a cycle ergometer and measures anaerobic power and anaerobic capacity. These are two values that are deemed vitally important for explosive all-out efforts.

Fig. 1.5 Generating great power from the floor to land a big overhand right. (Photo: Mark Ruddick)

While a superior performance in the Wingate Test cannot predict success in a sport in which explosive efforts are required, it is safe to theorize that improvements in the test could predict improvements in the sport. The standard procedure for the test involves an ‘easy’ 5-minute warm-up that includes two or three 15-second sprints in order to not only help in injury avoidance but also to prepare the individual to go fast. Typically, on completion of the warm-up the athlete will rest for 1

minute before beginning the test. It is suggested that the reader research this excellent test if it is something that they are interested in, however for the purpose of testing anaerobic capacity line-drills may be more convenient as no expensive equipment purchase is necessary.

2 STRUCTURAL BALANCE AND THE BIG LIFTS STRUCTURAL BALANCE Structural balance is massive for the combat athlete, in whom there should not be differences in strength and flexibility from one side of the body to the other. This includes balance from left to right, front to back, and upper to lower. Improving structural balance improves performance and helps to minimize the risk of injury. A lack of structural balance is the instability of a joint due to an imbalance in the musculature causing a faulty recruitment pattern. This means that because the joint is unstable the nervous system will not produce its full force and so potential full power will not be sent to that joint. This is the body’s way of protecting the joint. When the athlete is training to increase power this instability makes it impossible for the body to become versed at producing immense forces. Without practising the movements with the desired level of power it never becomes achievable. This can be linked to what has been discussed regarding ‘simulation’, as well as a faulty recruitment pattern, using dumbbells, bands and so on. This will teach the body to strike slower, no matter how fast the limbs feel once the implement has been put down. Once the imbalances are rectified/minimized then the brain has to be wired to now produce full explosive power through the joint. The movements have to be performed at a high velocity and often for the pattern to become not just engrained but also engrained at high velocity.

The fighter needs to not only create a solid foundation of strength but he needs to develop explosive power along with training the nervous system to become more efficient. This is why dynamic, highvelocity movements are necessary along with developing high strength levels. On top of the strength, the fighter needs to develop sport-specific athleticism and the high-velocity gym movements will recruit the highest number of motor units. When the fighter incorporates rapid high-velocity movements in the weight room into their training camp, the results in athletic performance will be extremely noticeable come competition time.

STRUCTURAL BALANCE TESTING A good rule to follow is that in evaluating these tests, the body or body parts will almost always move towards the muscular imbalance (Poliquin Group, 2009). The following tests are undertaken after removing footwear, jewellery and anything from the pockets. If the athlete is not wearing shorts then the tracksuit bottoms should be rolled up so that the knees are visible. Compression wear and leggings are acceptable.

Klatt Test

Fig. 2.1 Klatt test.

The fighter being tested removes his trainers and stands on one leg on a box, approximately 10cm (4in) off the ground. The arms are extended straight out in front with the hands clasped together. The non-standing leg is extended straight and held at approximately 15 degrees in front of the body. There is a small hop from the box and the fighter should land on this standing leg around 3–4in directly in front of the box. Air time should be kept minimal, so there should not be a jump into the air.

There should be only one rep done on each leg and it should be filmed from the front for review. The tester is looking for two faults; if two cannot be observed then the test should be repeated using a slightly higher box.

Rocker Board Test

Fig. 2.2 Rocker board test.

Next the rocker board test should be performed. The board should be placed so that it can rock backwards and forwards, not from side to side. The fighter will perform a squat on the board and while doing so will attempt to keep the board flat. Again, only one repetition should be performed and the squat should be all the way down irrespective of whether the board remains flat or not. Standing on the rocker board, the feet should be hip width apart with the feet angled at their natural position, not pointing straight ahead. The arms should be positioned straight out in front with the palms facing down (zombie style). There should be an attempt to keep the back as flat as possible and the head neutral, squatting as low as the body will allow. Again, it should be filmed from the front. The squat has a 4-0-1-0 tempo.

The Wobble Board Test

Fig. 2.3 Wobble board test.

The next test is the wobble board test. The arch of the foot of the nondominant leg should be placed in the centre of the wobble board with the other foot positioned shoulder width apart to the side of the board, hands placed on the hips. Next, the foot that is placed off the board is slid directly backwards, keeping the feet shoulder width apart until the fighter is in a split squat position. The hands are still positioned on the hips, with the head neutral, eyes looking at the horizon. The front foot should again be turned out slightly to its natural foot position while the

fighter goes into a full split squat while attempting to keep the wobble board flat. The bottom position is the hamstring touching the calf. This is also a 4-0-1-0 tempo, and again it should be filmed from the front.

The Sit Fit Test

Fig. 2.4 Sit fit test.

The set-up and body position is the same as when doing the wobble

board test, with the hands on the hips and the head neutral, looking at the horizon. Again, there should be an attempt to keep the sit fit flat while the fighter goes into a full split squat position until the hamstrings touch the calf.

Overhead Squat Test

Fig. 2.5 Overhead squat test.

This should be performed with a light bar, or even a dowel rod or broomstick. Feet are shoulder width apart, turned out slightly to their natural position (FICK angle, natural foot flair). The bar set-up should be so that when the bar (rod) is placed on top of the head the elbows

are bent to 90 degrees. The fighter should be looking straight ahead at all times, while the arms are to be locked throughout. The tempo is 3 seconds down, a 1 second pause, 3 seconds up. Several reps can be done, with filming done from front, left, back and right. The overhead squat is added to the structural balance tests so that dynamic flexibility can be observed instead of only testing static flexibility.

The Body’s Response to Imbalances Feet Turn Out Overworking muscles: • Tensor fasciae latae (TFL) • Biceps femoris (short head) • Piriformis • Gastrocnemius (outer fibres) • Soleus Underworking muscles: • Medial hamstrings • Adductors • Gastrocnemius (medial fibres) Knees Flare Out Overworking muscles: • Tensor fasciae latae (TFL) • Biceps femoris • Gluteus minimus and medius • Short adductors • Piriformis Underworking muscles: • Gluteus maximus • Medial hamstrings

Heels Lift Up Overworking muscles: • Soleus Underworking muscles: • Anterior tibialis Knees Buckle Overworking muscles: • Adductors Underworking muscles: • Vastus medialis oblique (VMO) • Gluteus medius • Medial hamstrings • Gastrocnemius Lateral Hip Shift Overworking muscles: • Adductors (on side of shift) • Biceps femoris (opposite leg) • Tensor fasciae latae (TFL) • Piriformis (opposite) Underworking muscles: • Adductors (opposite) • Gluteus medius (on side of shift) Foot Pronates Overworking muscles: • Peroneus • Biceps femoris (short head) • Tensor fasciae latae (TFL) • Gastrocnemius (outer fibres)

Underworking muscles: • Gluteus medius • Gastrocnemius (medial fibres) • Anterior tibialis Lower Back Rounds Overworking muscles: • Adductor magnus/hamstrings • External obliques • Rectus abdominis Underworking muscles: • Erector spinae • Psoas Excessive Lumbar Arch Overworking muscles: • Latissimus dorsi • Quadratus lumborum (QL) • Erector spinae • Hip flexors • Tensor fasciae latae (TFL) Underworking muscles: • Gluteus maximus Bar Moves Forward Overworking muscles: • Latissimus dorsi • Pectoralis minor • Coracobrachialis • Teres Major • Biceps brachii (short head) Underworking muscles:

• Intermediate and inferior trapezius • Rhomboids Head Pushes Forward Overworking muscles: • Pectoralis minor • Levator scapula Underworking muscles: • Erector spinae • Inferior trapezius Head Tilts Down Overworking muscles: • Sternocleidomastoid (SCM) • Pectoralis minor Underworking muscles: • Erector spinae • Deep cervical flexors (longus capitis, longus colli) Head Tilts Back Overworking muscles: • Sternocleidomastoid (SCM) Underworking muscles: • Deep cervical flexors (longus capitis, longus colli) Note: The above are muscular problems. If the problem is structural, e.g. something as simple as a lack of mobility at the front of the ankle, it can result in almost all of the above positions.

Klatt Test If the knee falls in during the test, this is an indication of a weakness in

the vastus medialis oblique. The function of the VMO is to extend the knee and also to protect it on ground contact. If this problem is detected then squatting should be discontinued until it is fixed and normal function is resumed. Corrective Exercises: • Petersen step-up • 1¼ split squat (with the knee on the working leg travelling as far forward as possible without the heel raising) • Cyclist squats • 1¼ Back squats • Backwards Petersen sled drag. Weak Adductors With weak adductors, after landing there is a medial hop from the landing foot. The function of the adductors is lateral rotation and adduction of the thigh. Corrective exercises: • Deep position of the split squat • Side sled drag • Leg adduction machines. Weak Gluteus Maximus With weak gluteus maximums, after landing there is a forward bending of the hip. The glutes are a major hip extensor. Corrective exercises: • Good mornings • Squats • Lunges • RDLs • All forms of deadlifts • All Olympic pulls • All forms of pull-throughs.

Weak Medial Hamstrings and Adductor After landing there is a hop forward and to the inside. The function of the adductors is to adduct the thigh. The function of the hamstrings is to flex the knee. Corrective exercises: • Deep position of the split squat • Leg curls with the feet turned in Weak Hamstrings After landing there is a hop forward. Note: The function of the hamstrings is to flex the knee and extend the hip. Corrective exercises: • Leg curls • RDLs • Good mornings • Back extensions Weak Quadratus Lumborum After landing there is a wobble from side to side. Note: The function of the QL is to laterally flex the torso. It also helps extend the lumbar portion of the vertebral column and gives lateral stability. Corrective exercises: • Side bends • Side sit-ups • Side flexion on a Swiss Ball Weak Gluteus Medius – After landing there is a lateral hop to the outside.

Note: The function of the gluteus medius is abduction of the hip. A weak glute medius is very rare. Corrective exercises: • Hip abduction • Sled work

Rocker Board Test Tight Psoas The feet are uneven as the athlete squats down. The buttocks start to stick out, or they do this as soon as the athlete starts to squat.The psoas functions as a hip flexor. Corrective exercises: • Hip flexor stretches Tight IT Band As the athlete squats down the knees buckle briefly at the 45 degree mark. Note: IT Band = iliotibial band – tissue that runs from the hip to the knee. Corrective exercises: • Perform IT band stretches • Soft tissue work It does have to be noted that the IT band is to an extent supposed to be tight and almost impossible to stretch. Adhesion of Adductor Magnus and Medial Hamstrings As the athlete squats down, the knees buckle at the 90 degree mark. The function of the adductors is adduction of the thigh. Corrective exercises:

• Hamstring and inner thigh stretches Tight Quadratus Lumborum As the athlete squats there is a shift of the hips. The function of the QL is to laterally flex the vertebral column, help to extend the lumbar portion of the vertebral column and also give lateral stability. Corrective exercises: • Side bends • Side sit-ups • Side flexion on a Swiss Ball Tight Erector Spinae As the athlete squats the back starts to round.For this athlete squatting under load would be dangerous and so this is not advised. Corrective exercises: • Stretch the lower back • Posterior chain training such as reverse hypers. Tight Piriformis Squatting below 90 degrees, the knees and feet will turn out. The function of the piriformis is to laterally rotate the hip. This result of the test is also an indication the ankle flexibility is also an issue. Corrective exercises: • Piriformis stretches • Ankle and Achilles tendon stretches

Wobble Board Test Weak VMO If the knee falls in during the test, this is an indication of a weakness in the vastus medialis oblique. The function of the VMO is extension of the knee and also to protect

it on ground contact. Squatting should be discontinued and this problem should be corrected before squatting is resumed. Corrective exercises: • Petersen step-up • Split squat • Box step-ups • Sled work • Any other exercise known to strengthen the VMO Glute Dominant – Weak Quad The athlete presses down with the heel in an attempt to recruit the hamstrings and glutes, indicating quadriceps weakness. The function of the VMO is extension of the knee and also to protect it on ground contact. Corrective exercises: • Petersen step-ups • Box step-ups • Split squats • Sled work Glute Dominant – Tight Hip Flexor If the athlete presses down with the heel they have tested positive for weak quadriceps. They are trying to recruit the hamstrings and glutes to perform the exercise. Bending forward at the hip signals tight hip flexors. The glutes function as a major hip extensor. Corrective exercises: • Box step-ups • Split squats • Hip flexor stretches Quad Dominant – Weak Glutes If the athlete pushes down with the toes, this is a sign of weakness in

the glutes. The athlete is quadriceps dominant. The glutes function as a major hip extensor. Corrective exercises: • Good mornings • RDLs • Lunges Tight Hip External Rotators At the beginning of the eccentric (negative) lowering, if the athlete turns his foot out as he goes into a split squat this shows tightness in the external rotators of the hip. Note: External rotators of the hip = piriformis. Corrective exercises: • Piriformis stretches along with other external hip rotator stretches Weak Quadratus Lumborum As the athlete descends into a split squat there is a wobble from side to side. The QL functions as a lateral flexor of the vertebral column. It also helps extend the lumbar portion of the vertebral column and gives lateral stability. Corrective exercises: • Side bends • Sit sit-ups • Side flexion on Swiss Ball Tight Hip Rotators As the athlete descends into a split squat there is a twist of the hips toward the lead leg. Hip rotators = piriformis Corrective exercises:

• Piriformis stretches Tight Rectus Femoris As the athlete descends into a split squat there is a difficulty in extending the knee past the foot. The rectus femoris functions as an extensor of the knee. Corrective exercises: • Quad and hip flexor stretching

Sit Fit Test Weak Ankle Pronators The foot turns out (inversion). Pronator muscles = fibularis longus and fibularis brevis. Corrective exercises: • Foot eversion exercises Weak Ankle Supinators The foot turns in (eversion). Supinator muscles = flexor digitorum longus. Corrective exercise: • Foot inversion exercises Quad Dominant – Weak Glutes As the athlete descends into a split squat there is a pressing down of the toes into the pillow.Function of the glutes = major hip extensor. Corrective exercises: • Good mornings • RDLs • Lunges These tests were listed with the kind permission of the Poliquin Group.

For greater knowledge on the subject it is recommended that you visit its education website www.poliquingroupeducation.com Most people who play a sport or even just train will have muscle imbalances; it could be from a past injury or from something as simple as postural position while performing their occupation. It’s up to the coach to decide whether correcting the imbalance would improve performance or whether it would be a waste of time or even have a negative impact. There is far more chance of injury if the difference in strength between left and right legs is more than 10 per cent. A fighter’s jabbing arm tends to be more developed than the dominant arm, and correcting this imbalance would more than likely be pointless. It may be a mistake to try and correct the imbalances of a high-level athlete where the sport is responsible for a certain amount of asymmetry. Doing so could lead to new injuries as usually the body has developed these imbalances for the purpose of performing the action needed. It is only when structural imbalances lead to serious functional ones that impair performance or cause pain that they should be addressed when working at the highest level. A stand-up fighter who uses the lower body for strikes such as kicks will more than likely have a tighter hip flexor on the dominant side and so it could be necessary to gain improved flexibility with this because of the potential problems it could cause, e.g. lower back pain and so on. Imbalances between agonists and their antagonists, for example the quadriceps and the hamstrings, are an injury waiting to happen. This type of imbalance causes the joint to be unstable and the weaker muscle/muscle group’s chances of injury are elevated quite drastically. Researchers claim that hamstring strength should be at least 60 per cent of that of the quadriceps.

QUALIFYING THE FIGHTER FOR THE BIG LIFTS If the client or athlete does not have the orthopaedic profile needed to meet the positional demands of the lift or the technique that you want to start training them with, you are increasing the chances of giving them an injury.

Buckley, 2013

Squat Olympic (high bar) quad-dominant squat or overhead squat: to maintain a bar path over the mid-foot the squat has to be a knee break squat. The knees must travel over the feet, enabling the hips to drop straight down towards the base of support. This enables the lifter to maintain a very upright hip/shoulder line and so keep the bar over the base of support (mid-foot). In order for the ankle/knee line to travel over the foot the fighter must have optimal mobility of the talocrural joint (front of the ankle); without this mobility the hips can’t drop down towards the base of support and the fighter can’t keep an upright posture. This is why not everyone is suited to break parallel in a squat.

Fig. 2.6 High bar squat.

If there is not enough mobility at the talocrural joint then the knee

can’t travel forward (dorsiflexion of the ankle), resulting in an inability of the hips to drop down towards the base of support. As a result the hips are pushed back, leading to what now looks like a low bar powerlifting squat with the hip/shoulder line being less upright to compensate and maintain the centre of gravity over the base of support. Another very important reason a person may not be able to do a full range squat is the length of the femur in relation to the ankle/knee line. If the femur is long in relation to the lower leg then the fighter’s knees will not be able to travel far enough forward and the hips will push back, forcing a forward lean of the upper body. When performing a full range Olympic-type squat the crease behind the knee needs to be able to travel forward to a position that is all the way over the level of the end joint of the big toe. If the orthopaedic profile allows then when the squat is included in the programme it would be a full range, high bar squat. Squatting should be performed in this way, as this full range will recruit more VMO muscle fibres and so help reinforce muscle balance and stability about the knee. This squat is often referred to an arse to ankles (ass to grass) squat. The fighter who cannot efficiently do this full range high bar squat should, if his orthopaedic profile allows, perform a standard basic squat with a high bar placement, unless otherwise specified. The hip and knee break together, the depth is good but not as deep as the Olympic squat, with the hips slightly breaking parallel. For this squat there should be enough mobility at the front of the ankle for the crease behind the knee to travel to a position of at least over the base of the big toe without mid-foot pronation. A lack of mobility in the hip is also going to be a problem, with the fighter now having limited hip flexor range of motion and so dropping as low as possible in the squat will force the knees to travel too far forward, creating a lot of sheer forces at the knee. When squats are listed in this text as part of a training programme a general rule of thumb is that if involves low reps, e.g. one to five, then it’s a low bar, hip break, powerlifting squat to parallel. If it includes higher reps then it’s a high bar, knee break Olympic squat breaking parallel. Many fighters have bad posture and trying to improve this should be

a priority; with bad posture, not only is it more difficult to rotate efficiently and so more energy consuming but there are potentially major problems if any type of overhead resistance training is done, such as an overhead squat. For a fighter with bad posture getting the weight directly overhead means putting massive incorrect stress either on the shoulders, neck or on the lower back, plus if holding a barbell over extension of the wrists, injuries to any of these areas would be a major problem. When performing a low bar (glute and hamstring dominant), powerlifting hip break squat, because the knee does not travel forward in the same way as the high bar squat then the need for mobility at the talocrural joint is much less. Therefore, a fighter who does have mobility issues at the front of the ankle would be wise to only do the low bar squat and to adjust leg training in order to still hit the quadriceps to the desired extent with more appropriate exercises. Hip mobility is essential for a loaded hip break squat, so if mobility at the hip is a problem for the fighter then an alternative lower body lift should be used. A lack of hip mobility will add a massive amount of stress to the lower back. The same is also true when performing the deadlift. A lack of hip mobility when bench pressing will also cause lower back problems due to anterior pelvic tilt leading to extension loading of the lumbar spine. Ideal body alignment for the bench press is knees slightly below the level of the hips, with the feet placed firmly flat on the floor enabling generation of force from that surface. Talocrural joint mobility has no bearing on big lifts such as the deadlift and the bench press. Poor posture (lack of thoracic mobility) is also a big problem when performing the squat, especially the low bar powerlifting type. Shoulder injuries are very common for people with poor posture who try to squat; the shoulder joint is compromised when externally rotating the arms in an attempt to hold the bar. To assess the orthopaedic profile of the lifter it is necessary to find out if the limitations are structural or functional; structural limitations cannot be changed. Note: If someone has a lateral shift, i.e. when looking from the front

or the back their shoulders don’t sit in line with their hips, then it’s important to refer out as this shift could quite well be the result of a disc problem and loading this person’s spine, if it is indeed a disc problem, could dramatically increase the risk of significant injury.

Scoliosis The spine appears to have an ‘S’ curve when viewed from behind. When the athlete bends forward, if the spine appears to straighten out this would indicate a functional scoliosis and could be due to something such as a tight hip flexor on one side. If on bending forward the ribcage at the back is raised on one side this would indicate a structural scoliosis. Even if there is no pain, this should be referred out so that there is a full understanding of what is going on. Spinal loading such as that when performing a squat should definitely be avoided until a functional scoliosis is corrected and it should be avoided altogether for someone with a structural scoliosis. Below are several reasons why there could be a scoliosis.

Frontal Plane Tilt (one side of the pelvis is higher than the other) This can also be both structural and functional. A structural problem would not be the pelvis sitting on a tilt but rather the pelvis sitting level but one side higher than the other because that side is actually bigger. To test this, the athlete sits down and straightens the legs out in front of him or her. If the difference in height remains then it is structural, if the height evens out it is functional. This test is best done from behind the seated athlete.

Leg Length Discrepancies When working under load, anything over a 15mm difference from one leg to the other can result in problems. To assess this have the athlete

lay on the floor with knees raised while his or her feet are flat on the floor. The knees should be positioned together and the feet are together so the ankles are touching. From this position the assessor can evaluate both the upper and lower leg length. To evaluate tibia length the legs are viewed from in front of the shins, with the fingers placed just above the patella. To evaluate femur length the legs are viewed from above and the fingers are placed just below the tibial tuberosity, the boney prominence just below the knee. If there is a need to refer out after assessing a fighter to qualify them for the big lifts because of a functional scoliosis then it is very important that research has been done to find the best person possible for the job, whether it’s a physio or chiropractor, etc. As with any industry, there are huge differing levels of competence between individuals.

Genu Valgum (Knock Knees) If the athlete stands with legs together the knees touch but there is no contact between the angles.

Genus Varum (Bow Knees/Leg) If the athlete stands with legs together the ankles touch but there is no contact between the knees.

Femoral Anteversion and Femoral Retroversion If the head of the femur has a version angle in the hip socket that is too great or not great enough then there are the two therapy-type tests that can be carried out to assess the hip for these conditions, the indicator test and the Craig Test.

Obviously, for the stand-up fighter then this would not only affect kicks and knees but also strikes using the limbs of the upper body. If there is a femoral anteversion then the hip rotates internally excessively but there is some restriction when externally rotating the hip. The opposite is to be found with retroversion; there is excessive external rotation but limited internal rotation. For the lifter that has a femoral ante-version, their orthopaedic profile dictates that they are not structurally built for the low bar hip break squat that has a wider stance as there is an inability to naturally rotate the hips out to the correct position and forcing this position will structurally compromise the athlete in another area. Femoral anteversion tends to be more common in females while femoral retroversion tends to be more common in males. Note: This is a structural problem at the hip; a functional problem with regard to rotation would be due to tight internal/external rotators and there would be no excessive rotation in the opposite direction. If there is a degree of uncertainty as to whether the problem is structural or functional then stretching will improve the range of motion when it is functional but will have no effect when it is structural.

Tibial Torsions There is a natural slight rotation out of the lower leg. If a finger is placed on the ankle bone on each side of the ankle then the finger on the outside (lateral) of the ankle should be slightly behind the finger on the bone on the inside (medial) of the ankle. This tibial torsion is responsible for the foot being slightly rotated out and, according to Buckley (2013), 16 to 18 degrees is normal. Owing to this natural foot flair (Fick angle) it would be a big mistake for a lifter to perform an exercise such as the squat or deadlift with the feet pointing straight ahead. Placing the feet in this straight ahead position would result in the knees being slightly rotated inwards. This natural foot flair can be seen when the lifter is wearing clothing that allows the knees to be visible and the tibial tuberosity under the knee is lined up with the knee and pointing straight ahead. It may even be noticeable if the athlete is from a big football

(soccer) playing nation that one foot turns out a little more than the other, while the tibial tuberosity on the leg is still in line with the knee and pointing straight ahead. This is possible because there is extra torsion of the leg due to repeated kicking of a ball while the legs are developing. For someone in this position it would be wrong to place the feet so they are exactly the same as the leg that has more tibial torsion would then have a knee rotated inwards.

Deadlift

Fig. 2.7 Dead lift.

Standard: A little mobility at the talocrural joint is needed for the deadlift but not to the same extent as when performing the high bar squat; mobility at the hip is much more important when performing the deadlift. The lifter needs to be able to bend forward from the hip and get a 90 degree bend without losing the hip shoulder line, with the lumbar spine keeping a neutral curve and not extreme lumbar extension. The ideal foot position when talking about width is if the fighter was getting ready to jump as high as possible then this would be the ideal placement for them. Foot position in regards to angle of the feet is as

with the squat, i.e. Fick angle/tibial torsion and so on has to be taken into account (don’t have the fighter point their feet straight ahead if this is not their natural position).Sumo: Not only does the lifter need a full range of motion (ROM) at the hip in regards to flexion but, because the foot position is much wider, there a much greater need for a full ROM in regards to abduction and external rotation of the hip as well. As with the low bar squat, if the fighter has a femoral anteversion then they do not have the orthopaedic profile for the sumo deadlift and so it should be avoided.

Bench Press

Fig. 2.8 Flat standard bench press.

The correct position for this lift is that when there is a vertical ankle/knee line, the knee should be slightly lower than the hip without excessive anterior pelvic tilt. If the lifter is not very tall then an effort should be made to raise the feet slightly, e.g. weight plates under the feet to elevate the knees a little. From here the level of anterior pelvic tilt can now be reassessed. The lifter needs to have the ability to extend the spine from the belly button upwards without extending the hip and so avoiding excessive forces passing through the lumbar spine. The orthopaedic profile needs to demonstrate the ability to lift

the spine above the belly button while keeping the lower spine neutral. If when viewing a lifter from the side in a standing position, their elbow is behind the mid-line and so their shoulder is in a forward position, this person should not bench press. It is very possible that this is a functional problem due to imbalances from a poor training programme emphasizing too much anterior work. If this is the case then an exercise programme aimed at correcting the observed imbalances should be approached in an attempt to correct this. With the scapulae retracted and so the chest raised correctly, the elbows should come no lower than the bench pad when the bar touches the chest. If the elbows drop lower than this when the technique is correct then it is more important to not lower the bar all the way to the chest than to compromise shoulder joint integrity. It could be argued that it is unnatural to retract the scapulae while extending the arms, and indeed this is a good point. However, in this context it is beneficial to retract the scapulae not only to cause a greater degree of tightness and so become more stable as a unit but also because from this a greater level of force can be generated. Any individual responsible for the strength and conditioning of a fighter/martial artist who wants to learn more in regards to qualifying them for the big lifts would be recommended to look at the education from http://www.fmastrength.com/strength-training.

Overhead Squat Test A valuable tool to test not just the length–tension relationships of the muscles in both the upper and lower body, but also certain aspects of orthopaedic profile can be observed. Correcting imbalances and qualifying the combat athlete for the big lifts not only saves a lot of time when looking at exercise selection for performance enhancement but also helps reduce the chances of injury from heavy resistance training. Note: Some courses teach the students how to assess muscular imbalances and some teach more the differences in the skeleton. This text only touches on a little of both but it does need to be pointed out that both do need to be taken into consideration, otherwise if only one

is relied upon there will be false positives.

TESTING 1RM Lifts are to be tested after multiple sets (6 to 8) of low reps (1–3). A progression for the testing of primary lifts for the first attempt would look like this. Bar, no matter how strong athlete is. 4 @ estimated 40%, rest 10 seconds 4 @ estimated 40%, rest 10 seconds 3 @ estimated 60%, rest 30 seconds 2 @ estimated 75%, rest 60 seconds 1 @ estimated 80%, rest 120 seconds 1 @ estimated 85%, rest 120 seconds 1 @ estimated 90%, rest 180 seconds 1 @ estimated 95%, rest 240 seconds 1 @ estimated 100%, rest 240 seconds (Poliquin Group, 2005)

Technical clues are to be given as early as possible during the warmup to prevent lift disqualification. The athlete must demonstrate technical mastery at the first warm-up attempt. Once the first single is achieved, the next weight to be tested will be based on the velocity of the bar. Depending on the strength of the athlete the jump may be 1.25kg to 10kg. Rest 240 seconds for each succeeding max single. Individuals blessed with a large proportion of fast-twitch fibres will sometimes take 5–6 singles to express their true maximum.

WARM-UP PROGRESSION FOR REMEDIAL LIFTS The remedial lifts are normally tested for 8RM at the given percentage of the structural balance table. A progression for the testing of remedial lifts for the set at the pre-determined structural balance percentage would look like this.

2–3 @ 50% of the prescribed load 2–3 @ 75% of the prescribed load There are many ways in which the programming for a fighter can be addressed dependent on the individual, i.e. if he/she is strong but slow then speed has to be drastically improved without the loss of strength. If they are fast but weak then the opposite is needed. Generally there is a great need for strength and the need to display this strength explosively.

3 STRENGTH RATIOS, PREDICTOR LIFTS AND FIBRE TYPE

Fig. 3.1 CLOSE GRIP (BIACROMIAL GRIP) BENCH PRESS. A big exercise for the chest and triceps. Hand width should be just outside the hips to avoid causing potential shoulder problems. Upper body forward lean should only be slight while keeping the head in line with the spine. Range of motion (ROM) should be from almost lock-out in the top position to the shoulders being lower than the elbows in

the bottom position. Dips transfer very well to ‘ground and pound’ in MMA.

Optimal Strength Ratios in the male athlete involved in upper bodydominated sports as they relate to the bi-acromial grip bench press. Strength Ratios Exercise

Weight

%

Parallel bar dips

423IB

117%

Close grip bench press

360lb

100%

Incline barbell press

327.5lb

91%

Supinated chin-ups

313lb

87%

Press behind neck

230lb

66%

Scott barbell curls

166lb

46%

Lying triceps extensions

144lb

40%

Standing reverse curls

126lb

35%

Flat powell raises*

37.5lb

10.6%

Bent over trap 3 lift*

36lb

10.1%

External rotation S.A.*

32lb

9.8%

Single arm bent over raises*

27.5lb

7.6%

Chins in Olympic sprinters

91%

*Remedial lifts are done for sets of 8RM (Poliquin Group, 2005) These figures are for optimal punching power.Press behind neck – female is 66% of 66%.

The following is a more comprehensive list of optimal strength ratios put together by Christian Thibaudeau (2015) combining the work of Canadian Strength Coach Charles Poliquin and the Russian Olympic Weightlifting and powerlifting raw world records.

Fig. 3.2 The Biacromial Bench Press is used as it has a greater carry-over to most sports than the standard bench press, especially so when a combat athlete is throwing a straight punch or a grappler holding someone at arms length or pushing them. It has a narrower grip than a standard bench press and is measured by positioning the index fingers on the bar equivalent to the horizontal distance across the shoulders measured between the acromia (bony points). Another big chest and triceps exercise.

Thibaudeau’s Complete List for Strength Balance Lower Body – Reference Lift: Back Squat to Legal Depth Back squat

100%

Front squat

85%

Clean deadlift

100%

Snatch deadlift

90%

Powerlifting deadlift

120%

Upper Body – Reference Lift: Bench Press Bench press

100%

Close-grip bench press

90%

Push press

85%

Incline bench press

80%

Military press (standing, strict)

60% or 75% of push press

Weighted dip

105% (bodyweight included)

Supinated chin-up

90% (bodyweight included)

Chest-supported BB row (torso parallel)

70%

Preacher curl

40%

Standing reverse curl

35%

Whole Body – Reference Lift: Back Squat Back squat

100%

Bench press

90%

Powerlifting deadlift

120%

Military press (strict)

45%

Reference Lift: Back Squat Back squat

100%

Front squat

85%

Clean deadlift

100%

Snatch deadlift

90%

Powerlifting deadlift

120%

Bench press

75%

Close-grip bench press

67.5%

Fig. 3.3 INCLINE BARBELL PRESS. A big exercise that hits mainly the upper chest and the triceps. The bar is lowered to a point that is higher on the chest than on the flat bench press, with the hand position being so that the elbows are bent approximately 90 degrees when the bar is several inches above the chest. Generally less weight can be used on the incline version of the bench press. This exercise transfers very well for a combat athlete as the body position is very similar to when the fighter is throwing a straight punch.

Fig. 3.4 SUPINATED CHIN-UPS. The hands are facing towards the fighter. ROM is from fully extended with the arms straight, to chin over the bar with the head remaining in line with the spine. Swinging is to be discouraged. When the fighter fully extends he or she is pulling from a dead hang position and using the back musculature by depressing the scapulae in order to initiate the movement. It is common to see people fail to begin the movement with the back and so not get as much from the exercise as they could. Generally improving the ability to perform chin-ups will result in greater force generation when throwing a punch.

Fig. 3.5 PRESS BEHIND NECK. This example is seated and is best undertaken with the fighter having the barbell on the outside of a rack, getting underneath the bar as though doing a high bar squat and then taking a step back before sitting on the end of a bench. It is another big exercise, which targets the shoulders and triceps. The ideal hand position is slightly less than a 90 degree bend at the elbow when the bar is approximately level with the top of the head. The goal should be to have the hands as close as possible while the full hand is on the bar. It is an excellent exercise for those with healthy shoulders but could be problematic for those who have had or have shoulder problems, or those that are tight across the chest and shoulders and so struggle to get the bar behind the neck with the hands in the correct position.

Fig. 3.6 LYING TRICEPS EXTENSIONS.This is a triceps exercise carried out on a flat bench with the hands approximately shoulder width apart. The bar is lowered to the forehead while keeping the elbows in line and restricting them from flaring

out. As the bar is lowered the upper arm remains vertical, keeping the elbows pointing up towards the ceiling. The bar can be lowered to any area of the face or head with the lower positions placing greater stretch on the triceps.

Fig. 3.7 SCOTT BARBELL CURLS. This is a biceps exercise and is done on a Scott bench, also called a Preacher bench; it targets the short head of the biceps. Many people see the biceps as being just for ‘show’, however the law of structural balance states that the amount of force that can be put through a joint is limited by the greatest weakness, meaning if the biceps are weak the body will only allow the triceps to produce a limited amount of force when throwing a punch. Hand position is shoulder width; the top of the pad should be around the level of the sternum with the head facing directly ahead and the arm position being so that the lower triceps act as the fulcrum point and not the elbow. In this position the fully extended arm will see the forearm raised off the pad. The bar should be lowered under control to full extension (not lockout) and then raised until the forearms are perpendicular with the floor. If the purpose of the exercise is to grow the biceps then the bar should only be raised until there is a 90 degree bend at the elbow; this way tension is continuous.

Fig. 3.8 STANDING REVERSE CURLS. A biceps exercise that hits the forearms more than a standard (supinated) barbell curl. The fighter should stand with his or her chest up ensuring that the upper body is upright having soft knees to limit forward and backward sway. To avoid cheating, the exercise can be done with a Swiss/stability ball between the athlete and a wall, placed behind the lower back. The foot position should be slightly forward if the ball is used, on both versions of the exercise the bar should be lowered until the arms are fully extended without, without the shoulders collapsing forward. Elbows should remain locked in place until 90 degree elbow flexion, then only travelling forward slightly as the bar reaches chest height.

Fig. 3.9 POWELL RAISE. Done on a flat bench, this exercise targets the muscles between the shoulder blades. The version seen is done on a flat bench with the foot of the bottom leg hooked on to the bench for added stability and the non-

working arm used as support on the floor; the head is kept in line with the spine. The top two knuckles are in line with the ear for the whole movement with the arm lowered as low as possible without bending at the elbow and care is taken for the body to not rotate in order to get the weight to the top of the movement. The more stable the scapula and the more control the individual has of it the more force he or she can put through the shoulder complex when throwing a punch.

Fig. 3.10 B.O. TRAP 3. This exercise is for the lower trapezius and for the external rotators of the shoulder. It is a very important exercise to enable the athlete to press well, both vertically and horizontally, and so also more forcefully throwing a punch. An incline bench is positioned so that when the fighter places his forearm across the top of the bench and rests his head on the forearm his back is at an approximately 45 degree angle. The opposite foot is positioned forward. The shoulder blade is pulled towards the spine; the fighter might have to let the dumbbell travel forward an inch or two first while in the bottom position to ensure that the motion is correct and not a ‘shrug’. The dumbbell is then raised with the arm kept straight 45 degrees away from the head, the hand in a neutral position throughout. When viewed from the side the ear should be visible with the arm having passed it; the exercise is performed without twisting the body. Many people, because of tightness, will not have the range to do this exercise correctly. For those people the single arm bent over raise should be substituted.

Fig. 3.11 EXTERNAL ROTATION. This exercise is for the external shoulder rotators. The foot should be positioned on the bench so that when the point of the elbow is placed in between the VMO (teardrop) and the kneecap the elbow is slightly lower than the shoulder. The non-working arm is used as support on the bench behind the body, with the leg not involved positioned approximately 90 degrees out and the chest and head halfway between the two. The dumbbell is lowered with the forearm perpendicular to the floor as low as possible without the shoulder dropping forward. In the top position the hand, elbow, knee, hip and foot are all in line. Care must be taken to ensure everything stays in the correct position, the leg is not used to help move the weight and the wrist is not cocked to gain more range in the top position. Developing the external shoulder rotators improves punching power, as the external rotators act as breaks to stop the humerus from coming out of the socket when a punch is thrown. The more developed these muscles are, the longer it can be left before they switch on as breaks; weak external rotators will cause the shoulder to break early.

Fig. 3.12 SA BENT OVER RAISES. The position for this exercise is the same as for the bent over trap 3 lift. Again the movement is initiated with a scapula retraction from the side that is holding the dumbbell. This time the palm of the hand is facing down while the weight is raised to where the top two knuckles are in line with the ear, ensuring that the posterior deltoid has the most productive line of pull and is doing the majority of the work. Again, the rest of the body should remain static, so ensuring non-recruitment of other muscle groups and allowing the focus to be on the mid and lower trapezius along with the rear deltoids.

Predictor Lifts There are predictor lifts for every sport; suitable lifts when performed by the fighter will show how well he or she will do in their chosen combat sport. A training programme that results in an improvement in a predictor lift will transfer to a higher level of combat performance. For grappling combat sports, including MMA, predictor lifts done with fat/thick bars and implements would give an even more accurate assessment, for example: • Barbell back squat • Biacromial bench press • Medium neutral grip chin-up MMA:

• • • •

Box squat Biacromial bench press Box jumps Medium neutral grip chin-up.

Stand-Up Fighter: • Power snatch • Front squat • Incline biacromial bench press Only performing the predictor lifts to try and improve the predictor lifts will lead to Repetitive Strain Injury (RSI), which is a condition associated with repetive tasks or sustained positions, plus developing imbalances will also be an issue. Various accessory exercises that work the same muscle groups, changed with each new programme, should be used to drive up the predictor lifts.

Fig. 3.13 SQUAT (LOW BAR). This is different to a high bar squat in that it is hamstring- and glute-dominant whereas the high bar squat is a quad-dominant squat. Instead of being positioned on the upper traps, the bar is positioned slightly lower, typically 5–8cm (2–3in) lower than the high bar position. The bar should be positioned on the back of the shoulders, with the shoulder blades pulled towards each other forming a ‘shelf’ for the bar to sit. Hand width is typically wider for this squat with upper body mobility being the deciding factor as to how narrow the hands can be placed. As the bar position is lower the fighter is forced to lean forward more (while keeping a solid hip/shoulder line), to keep the bar over the base of support, resulting in more torque at the hip, hence the low bar squat being hamstring and glute-dominant. The descent is initiated by breaking at the hip. The stance is typically wider with the squat descending to approximately parallel, while the fighter will ‘spread the floor’ with the knees (same position as the feet) to ensure they don’t collapse inward and also so that the adductor magnus can be put on stretch in the descent and so recruited more efficiently for the ascent.

Fig. 3.14 BIACROMIAL BENCH PRESS. The Biacromial Bench Press is used as it has a greater carry-over to most sports than the standard bench press, especially so when a combat athlete is throwing a straight punch. It has a narrower grip than a standard bench press and is measured by positioning the index fingers on the bar equivalent to the horizontal distance across the shoulders measured between the acromia (bony points). Another big chest and triceps exercise.

Fig. 3.15 MEDIUM NG CHIN. This exercise mainly targets the lats and the biceps. Hand position is typically shoulder width or a little wider depending on the equipment available at the gym. The teaching cues are the same as with the supinated chin-up, with this hand position being a stronger one so enabling the fighter to usually do more reps or add more weight.

Fig. 3.16 BOX SQUAT. A big posterior chain exercise that transfers very well to MMA. The bar position is the same as on the low bar squat. The feet are placed slightly forward with a wide stance and the knees directly above the feet. The box should be positioned so that while sat down the thighs are approximately parallel. As with the hip break, low bar squat, the hips are pushed back on the descent until the fighter sits down. This is not the typically seen squat where the lifter just makes contact with the box and then rises again, the fighter is to sit and while keeping absolute control of the weight. Let the box now take the full weight, rock back slightly, keeping the hip/shoulder line, and then leaning forward again using the hamstring and glutes to break inertia and power forward and up from the box.

Fig. 3.17 BOX JUMPS. This is an excellent exercise for developing power and relative strength. It is not for the average non-athletic individual, it’s an excellent exercise for the combat athlete but even then not if the fighter is unfit and overweight. It is more important to have excellent technique than to jump on the highest box possible, as focusing solely on box height irrelevant to form is more an indication of hip mobility than explosive power and jumping ability. The fighter should jump from his or her natural jumping stance, which will vary but will see the stance neither too wide nor too narrow. The landing is with flat feet without rounding of the back and with the chest and eyes up. The athlete then steps down, preferably to a lower box; jumping down from the box should not be undertaken as this then becomes a depth landing.

Fig. 3.18 FRONT SQUAT. The bar placement on the front of the body ensures that the upper body is extremely upright, meaning a very quad-dominant squat. The bar is positioned on the clavicle and it is normal for it to put pressure on the throat, this confirms that the bar is in the correct position. Hand placement is slightly wider than the shoulders, with the elbows high and pointing directly ahead (not flaring out), which then creates a shelf on which the barbell can sit. The stance is relatively narrow when compared to other squats. The ROM is from standing upright to the hamstrings touching the calves in the bottom position. Generally this exercise is done for six repetitions or fewer as the postural muscles in the upper back become tired, meaning correct bar placement cannot be maintained (as long as a suitable weight is being used).

Fig. 3.19 INCLINE BIACROMIAL BENCH PRESS . This is done on the incline bench as with the standard incline bench press, but with the distance between the hands as described in the flat biacromial bench press. This again is a massive exercise for transferring to a combat athlete throwing a straight punch.

Muscle Fibre Type

Fig. 3.20 Muscle Fibre Type (Adapted from Heatrick, 2014)

These numbers are a guideline and are not set in stone, for example an extremely fast twitch dominant athlete could still get some muscle growth by performing sets of as few as five reps, but obviously this is not the norm. In regard to muscle fibres, there is a need for the fibre type that the sport/activity dictates and an individual’s genetics will dictate if they have the genetic make-up and correct fibre ratio to even have the potential to be good. A successful fighter would be a power athlete, so he is predominantly fast twitch with a high ratio of IIx fibres but for anaerobic endurance would also have a high ration of IIa fibres. There would be individual differences between each fighter but all successful fighters would be predominantly fast twitch. In the past IIx fibres were referred to as IIb but it became apparent that these are only found in

rodents. In reality, as long as the combat athlete is conditioning the energy systems correctly there is absolutely no need to run, after all there is no running during the fight. However, the psychological value of running does have to be taken into account. Both fighters and their coaches usually find it difficult to drop running from training because it is so traditional, so the psychological benefits cannot be dismissed. If this is the case then the correct type of running should beincorporated during the preparation phase, i.e. high-intensity, short-duration sprints instead of the slow, steady-paced, submaximal, longer duration runs undertaken before fight preparation starts. These long runs are the way to go when building the aerobic base needed to compete but before pursuit of real power. Hill sprints: These are an excellent tool for the combat athlete. Whereas in other sports where running speed and correct mechanics dictate that hill sprints should not be done on an incline greater than 12 degrees, for the combat athlete they are a valuable addition to their strength and conditioning programme. An ideal workout would be hill sprints lasting 10–15 seconds carried out 15–20 × per session.

Testing Muscle Fibre Type Traditionally the best and most accurate, but also extremely painful, way to test fibre type is a muscle biopsy. The usual way to perform this is to use a biopsy needle, which is inserted into a muscle. When the needle is removed, a small amount of muscle tissue remains in the needle. Another method is ‘open biopsy’, whereby muscle tissue is taken from a surgical incision. There are also a few easier, nonevasive ways to work out fibre type created by several strength coaches that are very useful and do tend to be quite accurate. Fred Hatfield: Know/determine 1RM • Rest 15 minutes • Perform as many reps as possible with 80 per cent 1RM Result:

• Fewer than seven repetitions – fast twitch (FT) dominant • Seven to eight repetitions – mixed fibre type • More than eight repetitions – slow twitch (ST) dominant Charles Poliquin: Know/determine your 1RM • Rest 15 minutes • Perform as many reps as possible with 85 per cent 1RM Result: • Fewer than five repetitions – fast twitch (FT) dominant • Five repetitions – mixed fibre type • More than five repetitions – slow twitch dominant Note: The above two methods provide a means to determine muscle fibre type for the muscles used in the exercise used for testing. Christian Thibaudeau: Vertical Jump Dip Depth Test: This is a difficult test to administer on oneself because knowing what is being tested can influence the outcome, but it is easy to test on others. Inform an athlete that he/she is going to have vertical jump tested. The athlete will perform a vertical jump under the impression that jump height is being observed when in fact it is ‘dipping depth’ that is being measured. What the tester is looking for is the degree of knee flexion on the dip as the athlete prepares to jump. The deeper or the slower the dip, the more slow twitch-dominant the athlete. Very slow twitch dominant: • Very long dip (past parallel) • Slow dip • Slow turnaround between dip and jumping Slow twitch dominant: • Long dip (parallel)

• Slow dip • Slow turnaround between dip and jumping Equal ratio (mixed type): • Moderate to long dip • Average speed dip • Relatively rapid turnaround Fast twitch dominant: • Short dip (45 degree knee flexion) • Fast dip • Rapid turnaround Very fast twitch dominant: • Very short dip (less than 45 degree knee flexion) • Very fast dip • Very rapid turnaround Obviously this is a lower body test but studies have found a strong relationship between overall (average for the whole body) fibre dominance and the results of the above test (Thibaudeau, 2006). Typical Fibre Dominance of Individual Muscles FT = fast twitch, ST = slow twitch Rhomboid

FT

Superior trap

ST

Inferior trap

FT

Pectoralis major

FT

Pectoralis minor

FT

Serratus

FT

Anterior deltoid

FT

Medial deltoid

ST

Posterior deltoid

ST

Latissimus dorsi

50/50

Gluteus maximus

ST

Gluteus medius

ST

Gluteus minimus

ST

Adductor magnus

ST

Adductor longus

FT

Psoas

FT

Quadriceps

50/50

Medial trap

FT

Rectus femoris

ST

Tensor Fasciae latae

FT

Biceps femoris

FT

Semi tendinosus

FT

Semi membranosus

FT

Sartorius

FT

Gastrocnemius

FT

Soleus

ST

Anterior tibialis

ST

Anterior brachial

ST

Biceps brachii

50/50

Triceps

FT

Long supinator

FT

Spinae erector

ST

Fig. 3.21 Fighter between exchanges (aerobic component). (Photo: Mark Ruddick)

Fig. 3.22 Components of peak performance.

Fig. 3.23 Specific demands of sport.

Training and Performance A fighter should work on strength performance: Max strength – the peak force produced in a single maximal voluntary contraction.Reactive strength – the ability to rapidly change from an eccentric contraction to a concentric contraction. Speed strength – the ability to produce the greatest possible force in the shortest possible time frame. Starting strength – the ability to generate maximal force at the beginning of a muscular contraction.

RFD – rate of force development, a measure of the rate at which force is developed. Strength endurance – the ability to tolerate muscular fatigue. Relative strength – maximum force that can be generated per unit of bodyweight. Also for the grappler, isometric strength and explosive isometric strength along with the ability to absorb force would be of utmost importance. Bioenergetic – energy patterns/systems used. Intensity, duration, work to rest ratio. Kinematics – description of motion. Direction and range of movement, speed of movement and muscles involved. Kinetics – relationship between forces and movement. Which muscles and the recruitment pattern. Force patterns, e.g. RFD. Force patterns: Quantity • Direction • Rate of force development • Velocity of movement • Concentric/eccentric/isometric • Acceleration/deceleration While sport-specific physical preparation is of vital importance, he who cuts corners on general physical preparation (the foundations) will be more likely to have his house fall down when the going gets tough.

4 ENERGY SYSTEMS In Training The rest becomes shorter, the cardiovascular (CV) system becomes accustomed to working at a high intensity and the body becomes more proficient at working at anaerobic threshold, while the aerobic system is also becoming better conditioned during the rest periods as the recovery is aerobic.

Fig. 4.1 Dominant Energy System Based on Activity Duration (NSCA, 2012).

The work-to-rest ratios are enhanced as the interval sessions are

progressed so that the training adheres to the overload principle to promote adaptation. If the times remain the same then there would be an initial improvement and then a plateau, otherwise the stimulus becomes normal and there would be no reason to improve beyond this.

Fig. 4.2 Modulation of energy systems.

If the anaerobic energy systems are trained correctly then the aerobic system will be improved as a consequence but focusing on the aerobic system directly will have a negative effect on power and the ability to work at anaerobic threshold, which is why the aerobic system is conditioned before the anaerobic system. Advantages of interval training: • Makes possible a better volume of work at 100 per cent of VO2 max. • Pause phase is used to rebuild ATP and CP and to restore O2 in

the muscle. • Permits greater specificity of training in sports. • Stimulates the pace of competition (continuous and intermittent). • Improves the aerobic capability of fast-twitch fibres. (Poliquin Group, 2009) Interval training has also been shown to greatly increase VO2 max. A good interval training session for a fighter using a bag would be 10 seconds on, 30 seconds off, instead of divided into rounds, for the full length of a fight for a boxer, which would be 47 minutes (12 × 3minute rounds plus 11 × 1-minute rest). This could be scaled for different combat sports e.g. 10 seconds on, 25 seconds off, for a championship MMA bout, giving a total of 29 minutes. The same could be done for Muay Thai and non-championship MMA bouts, while for amateur boxing fights this could be 10 seconds on, 20 seconds off. These interval workouts could look quite easy on paper but in reality are far from it; remember there are no rounds, it’s just time on, time off for what the full duration of a competitive match would be including the time between rounds. The combinations are as fast as needed to replicate the athlete actually trying to finish an opponent. Intervals done in the form of sprints on a track can be used, with 40m being a good distance. A 40m sprint should be done followed by 25 seconds’ rest, done for twenty sets. The pre-eminent test of anaerobic alactic capacity is the 200m sprint. This system can be trained in the form of intervals by doing five sets of 20-second sprints with 6 minutes’ rest in between sets. Remember this is not just fitness training, it is specific to conditioning the anaerobic alactic capacity system and aims for training where the quality is not reduced each run, with the goal to run just as fast each time. The pre-eminent test of anaerobic lactic power is the 400m run and intervals to condition this system could be something like the following: Five sets of 300m. However long this takes the fighter while running at maximum speed, the rest is calculated by × six, e.g. if it takes 40 seconds then the rest would be 240 seconds (4 minutes). When competition is close a good test for conditioning is a timed

800m run. Generally, if the combat athlete can do 800m in under 2 minutes 30 seconds then his conditioning is very good. While the world record for the 800m is well under 2 minutes, if the combat athlete has a solid aerobic base and results show that he has been trained to be much stronger and faster and can run the 800m at this speed then he will indeed be a machine. Interval training can also be performed very well on equipment such as a Xebex Air Bike or a similar product. While this conditioning would not be sports-specific such as intervals of combinations on a bag, it still would condition the cardio system into becoming monstrously efficient. Something else that the Xebex Air Bike can be used for as well as performing standard-type intervals is Tabata; it’s excellent to have the fighter trying to function both physically and mentally while in a state of total exhaustion. The goal is for them to become a master at functioning well in this state but technique should not be trained in this situation, otherwise it will be poor technique that is both practised and mastered. Instead, as a mental exercise they could be given problem solving or physically they could be given tasks such as bodyweight exercises or practising hand-eye coordination. Tabata, which was created by Japanese sports scientist Dr Izumi Tabata, is an unbeliev able conditioning protocol, and after a couple of minutes’ warm-up it only takes 4 minutes to do. If done correctly at the right intensity, it could feel like the worst 4 minutes of a person’s life. The rate of increase in VO2max is one of the highest ever reported. Izumi Tabata, Japan

It would also be advisable if doing Tabata on the Xebex Air Bike or similar to perform a minute or two of a slow-paced cool-down afterwards to help the body return to normal before standing up. The protocol is eight intervals, 20 seconds of all-out maximum effort, and 10 seconds of rest (active if on something such as a bike). Tabata can be done very effectively using strongman equipment and if using standard gym equipment then the barbell front squat is a great exercise to use. Remember, if done correctly this protocol is very, very

difficult. Very short high-intensity cardio training has been shown to burn more fat throughout the day while being muscle sparing when compared to typical low-intensity steady state cardio, and therefore during a training camp results would be significantly better. An aspect that is not related to training but does have a big influence on body composition, i.e. body fat percentage, is NEAT – Non-Exercise Activity Thermogenesis. NEAT is everything that an individual does that is not eating, sleeping or sports/training-like exercise. There are big differences between the activity levels of someone with a physically demanding job and somebody with, let’s say, an office job. Even looking at how people behave in their everyday life when not working or exercising, there are big differences between individuals and the way they naturally behave; some people will sit still for hours and be happy to remain motionless, others will fidget and find it difficult to remain still. The latter usually tend to be very lean. Factors Influencing Energy System Training Factors

Factors

1

The nature of the event

26 Fibre type make-up

2

Intensity selected

27 Pre-workout feeds

3

Volume selected

28 During workout feeds

4

Inter-set rest interval

29 Previous energy storage

5

Intra-set rest interval

30 Amount of muscle mass recruited

6

Immune system levels

31 Equipment worn

7

Continuous vs intermittent

32 Wind

8

Training age

33 Clothing

9

Level of condition

34 Technique

10 Percentage of body fat

35 Time to prepare

11 Total weight of the person

36 Strategy

12 Weight bearing or supported

37 Frequency

13 Temperature

38 Humidity

14 Thermoregulation environment

39 Hydration levels

15 Terrain

40 Changes in direction

16 Strength level

41 Levels of eccentric load

17 Strength ratios

42 Position played

18 Postural muscles strength-endurance

43 Levels of thyroid

19 Injuries

44 DHEA levels

20 Competing surface

45 Stage of adrenal fatigue

21 Altitude

46 Circadian curve

22 Flexibility

47 Psychological factors (various)

23 Trace mineral levels

48 Age

24 Toxic mineral levels

48 Prescription drugs (e.g. beta blockers)

25 Macro-nutrient distribution

(Poliquin Group, 2010)

Cardio – the goal is for an improvement of the muscles’ ability to oxidize lactate and not just the ability to accommodate high blood lactate levels. The redistribution of blood and an increase in circulation to the working muscles contributes to satisfying the oxygen requirements of the muscles and the removal of anaerobic metabolites. Verkhoshansky and Siff, 1999

Fasted Cardio – this refers to performing aerobic-type training first thing in the morning before food while the body is still in a fasted state. It came to prominence in the late 1990s when Bill Phillips, author of the best-selling book Body for Life, championed its use as a way of using stored body fat for fuel. Endurance athletes run on an empty stomach purely because it’s more comfortable to do so rather than because of Phillips’ claims of superior fat loss. However, one of the better-known studies on the subject was carried out by Wilcox et al. (1985), which showed that the fat burned from aerobic exercise while in a fasted state was greater than when the same exercise was performed in a fed state. To test the theory a study was performed by Schoenfeld et al. (2014) on two groups of ten young, non-obese males on a low-calorie diet. The study found results to be very similar between the two groups, whether fasted or not. The conclusion was that it is down to individual preference and what the fighter feels most comfortable doing, and that a more important point would be nutrition, especially calories in versus calories out.

If a fighter were to have his VO2 max tested it would be found to go down during the competition phase while performance goes up. It is difficult to determine the contribution of the aerobic system in highenergy stand-up fighting matches such as boxing, Muay Thai, kick boxing and so on, although boxing-specific literature has determined that a high aerobic capacity is very important (Smith, 2006). Combat sports that involve more striking and where the contact time is short rely heavily on the CP system, while in the grappling sports/arts the glycolytic system is dominant. In combat sports, the energy system needed for the explosive component of combat is maximal anaerobic power, and aerobic capacity is needed to avoid ‘gassing out’. This is why the coach has to look at the big picture when conditioning a fighter. The aerobic base MUST be built and then maintenance is easy, this way increases in explosive power are not compromised. The need for the combat athlete to become stronger, faster, leaner, improve endurance, and maybe even add muscle during camp, make the Conjugate System ideal. The Conjugate System, also called The Westside Method, is a four day per week training system consisting of two maximum effort days and two dynamic days. These days are usually a lower body maximum effort day, an upper body maximum effort day, a lower body dynamic effort day and an upper body dynamic effort day. A typical example of how the training days could be scheduled is Monday, Wednesday, Friday, Saturday. The system is geared towards making athletes stronger (especially their weak points) from the max effort days with the idea that more benefit will be gained by training weak areas than making strong areas even stronger. The training on dynamic effort days is often called ‘speed work’ and has the goal of both increasing Rate of Force Development (RFD) and also giving the Central Nervous System (CNS) a break after the maximum effort days. The more aerobic training the fighter does once the base has been built when it is now time to only maintain and focus instead on becoming stronger and faster, the less his 1RM will be, and his strength potential will be up to 20 per cent less.

It is easier to measure anaerobic contribution by measuring postexercise blood lactate levels. Training the fighter for an improved buffering capacity would be very beneficial. When the combat athlete is conditioned using methods such as interval training, it enables recovery to a lower heart rate quicker between the intense intervals, meaning the same happens between the intense periods during competition. Training in this way enables the muscles to become efficient at tolerating and buffering waste products such as acid, for longer periods. A study was carried out by Christine Hanon, Jean Savarino and Claire Thomas entitled ‘Blood Lactate and Acid-Base Balance of World-Class Amateur Boxers After 3-Minute Rounds in International Competition’ and the results documented. (J Strength Cond Res 29(4): 942–946, 2015). They found that the very best boxers were able to work at a high intensity and support a high level of acidosis, reaffirming that the aim of cardio-type conditioning should be focused on improving buffering capacity to enable fighters to score points in the second half of rounds. This is why cardio training should be done in the form of intervals instead of the long sub-maximal runs that are traditional once the aerobic base is built and only maintenance is needed. Another way of performing intervals without going outside the gym is to have the fighter perform them on a bag in an equal 1:1 work to rest ratio. For example, if the fighter fights 3-minute rounds with 60 seconds between them he/she would hit the bag as many times as possible for 10 seconds, have 10 seconds active recovery, i.e. moving around the bag keeping their guard up, again hit the bag as fast as possible for 10 seconds and so on. After 3 minutes there would be 60 seconds of rest to replicate the time between rounds before the next round. If done at maximum intensity this type of workout is very difficult, and as the fighter progresses they will be able to do more and more rounds. Remember, the fighter is not using typical combinations, they are hitting the bag as many times as possible during the 10second intervals to ensure they are working with maximum intensity. If a fighter only fights three- or five-round fights it would be much more beneficial to perform the number of rounds normally fought and then

repeat it later in the day rather than do many more than is required. The goal is to do exactly what is required much better than your opponent. AMP – activated protein kinase (AMPK) is a cellular energy sensor that tells the body that it is low on energy and needs to increase mitochondria. Mitochondria are known as the powerhouse of the cell; they are the working organelles whose function it is to keep the cell full of energy. If more energy is needed for the cell to survive it will cause the creation of more mitochondria. They create energy for the cell by taking in nutrients and breaking them down. When compared to low-intensity cardio, intervals produce very high adrenaline levels and these stimulate an increase in mitochondria. The more mitochondria a combat athlete has the better. Low-intensity cardio is so unlike a combat sport that it would be a huge mistake to think that it would have any kind of carry-over to a fight/competition, but the aerobic base still has to be built. If a combat athlete is doing low-intensity, steady-state cardio, as soon as the training stops the fat metabolism stops. This type of cardio training also slows down an individual’s metabolism because it has been shown to decrease muscle mass. Obviously, for a fighter who is lean and needs to drop weight classes then a need for less muscle could well dictate that this type of training becomes an option. The power of the system is the ability to produce movement over time (speed), the time it takes to ignite. The capacity of the system is the ability of the system to last, the time it takes to burn (Charles R. Poliquin, 2009). Work-to-rest prescriptions to develop the various energy systems Alactic

Lactic

Aerobic

Power

Capacity

Power

Capacity

Power

Capacity

1:30 1:50

1:15 1:29

1:9 1:14

1:5 1:8

1:3 1:4

1:1 1:2

There are differences between the power and the capacity of the system when looking at or designing a training programme for a fighter. (Poliquin Group, 2005)

The more a fighter trains aerobically the more it will have a negative impact on his/her strength, power and anaerobic conditioning. The greater the aerobic capacity, the lower the anaerobic power. Altitude brings about aerobic adaptation that lowers anaerobic power. The more continuous the work, the worse anaerobic power becomes. The greater the aerobic base, the lower the potential to improve anaerobic power (Charles R. Poliquin, 2009). Anaerobic capacity training enables the fighter to achieve repeated high-intensity bursts and effectively deal with a high level of acidosis. A superior acid buffering capacity enables the fighter to finish the end of the round at a high intensity. Performance has been shown to be higher on working days if there is not total rest on rest days but instead these days were used for active recovery. An athlete cannot excel at both strength and endurance (aerobic), it is possible to excel in regards to strength and strength/anaerobic endurance, which would then have a positive effect on aerobic fitness. A fighter would be a power athlete so there needs to be a predominance of fast twitch fibres with a high ratio of type IIx fibres, although anaerobic endurance would also call for a high ratio of IIa fibres. Training a fighter aerobically would have a negative effect on every other quality; the greater the aerobic endurance demand the less maximal strength they will have. If a person trains aerobically they become neurologically inefficient, aerobic rhythmic contractions change the body’s chemistry and fast twitch myosin start to behave like slow twitch. An aerobic base is needed but it should be obtained before the ‘real’ training (camp) starts. When strength and endurance training are done concurrently, it is difficult for an organism to adapt simultaneously to the conflicting demands. Zatsiorsky

The definition of endurance is ‘the ability to keep performing at a high level for an extended period of time’.

Aerobic System The aerobic system, although slow to produce energy, can produce a great deal of it. It has a very large capacity and can last from 90 seconds to countless hours. Maximal Aerobic Power: 90 to 240 seconds. Maximal Aerobic Capacity: 240 seconds to many hours.

Aerobic Performance Variables

Fig. 4.3 Aerobic performance variables.

Aims of Aerobic Training • Increased VO2 max • Increased velocity at VO2 max • Increased lactate threshold

• Increased economy of effort (lower VO2 at a given work output) As a general rule, the higher the intensity is above threshold, the greater the training improvement, especially for VO2 max (McArdle, Katch and Katch, 2001).

Aerobic Zones VO2 max – VO2 max has been defined as ‘the highest rate of oxygen consumption attainable during maximal or exhaustive exercise’ (Wilmore and Costill, 2005). Many people view VO2 max (maximum aerobic power), as a predictor of an athlete’s success in endurance sports but it is more viable if thought of as an individual’s aerobic potential. The highest recorded male and female VO2 max was that of cross-country skiers. The male was 94ml/kg/min and the female was 77ml/kg/min (Astrand P-O and Rodahl K., 1986). A large part of an individual’s VO2 max potential is thought to be hereditary. When training to improve VO2 max, generally the greater fitness the athlete already has the less improvement can be gained. Elite level athletes tend to hit peak VO2 max at an early training age, with the upper limit reached within eight to eighteen months (Wilmore J.H. and Costill D.L., 2005). According to Costill (2006), once this upper limit is met, further training overload in the form of volume or intensity will not enable the athlete to surpass it. Aerobic Zones Zone Aim

HR

1

Aerobic base

60–70% 45 min-6 hour

3–12

Continuous

2

Upper aerobic base

70–80% 45 min– 4 hour

3–9

Continuous

3

Increased anaerobic threshold and lactate removal

80–90% 30–90 min

1–4

Interval 5 min/5 min 1:1

4

Higher anaerobic threshold

85–90% 30–90 min

1–2

3–5 min intervals 1:2

5

V02 max

> 90– 95%

1

0.30–2 min intervals 1:3

(Jeffreys, I., 2011)

Length

30–90 min

Sessions/Week Type

According to some, supplements containing the mushroom Cordyceps, which is often used in traditional Chinese medicine, have the capability to increase VO2 max. However, according to the very reliable resource examine.com these claims have not been substantiated. There are different opinions on the best training system with which to achieve an increase in VO2 max, whether it is interval training or continuous training. A study by the Department for Protection, Norwegian Defence Research Establishment (Moxnes, Hausken, 2012) was made to investigate the best form of training to improve VO2 max. The tests were: • ‘Long slow distance running’ (LSD) at 60 per cent of VO2 max for 45 minutes • ‘Lactate threshold running’ (LT) at 80 per cent of VO2 max for 24 minutes and 15 seconds • ‘15/15 interval training’ at 87.5 per cent of VO2 max, forty-seven times, each period lasting 15 seconds • ‘4 × 4-minute interval training’ (4x4) at 87.5 per cent of VO2 max, four times, each period lasting 4 minutes (Benoit, 2015) The paper tested an experimental study by Helgerud et al. (2007) against Moxnes and Hausken’s (2008) theoretical model for athletic performance, fitness, and fatigue. The paper added a fifth group, which was:Running at 87.5 per cent of VO2 max for 22.17 minutes. The testing was carried out as three sessions per week on a treadmill raised to a 5.3 per cent incline. After a 10-minute warm-up at 60 per cent VO2 max the session began, it finished with a 3-minute cool-down. The LSD running group performed their work at the same 60 per cent VO2 max as the warm-up and cool-down. The study consisted of fifty-five non-smoking, well-trained male university students. The men tested had a pre-study average weight of 82kg and VO2 max of 54 ml/min/kg, and they trained three times a

week before the study. The exercise programmes for all participants were structured in a way that matched total energy consumption, including the main work phase, the warm-up, cool-down and any rest periods, and was equivalent in all training sessions. They ran 5.9km per session for around 130l oxygen. The results would surprise most people, especially those who associate LSD with improving VO2 max. The results: • LSD – VO2 max decreased by 0.6 per cent • LTD – VO2 max increased by 2.0 per cent • 15/15 – VO2 max increased by 5.5 per cent • 4 × 4 – VO2 max increased by 7.2 per cent Although the above results are significant and also a little surprising, the writers of the paper also showed that increasing LSD to 7 days a week instead of three, or increasing it to 90 minutes instead of 45 and still running three times per week, resulted in a significant increase in stroke volume/VO2 max. The writers concluded that further studies were needed to corroborate the results. The method for improving VO2 max needs to be at the strength coach’s discretion. If a long way out from competing and trying to build an aerobic base without having a goal of improving strength and/or power, then longer duration LSD could be an option. The coach needs to be aware that during camp performing LSD for these extended periods will not only cause fast twitch myosin to behave like slow twitch but will also negatively impact recovery from strength workouts much more than the 4 × 4 workouts. The majority of fighters go for a morning run that can be anything from a few miles upwards. This is obviously training the aerobic system but if the athlete or coach wants to be more accurate through this phase then it would be advantageous to use a heart rate monitor. A working heart rate of 120–150bpm during this phase would yield the greatest results. There is an excellent formula for working out optimal working heart rate while building the aerobic base called ‘the 180 Formula’, which

was developed by Dr Phil Maffetone. This formula was stumbled across by chance by the author while reading the article ‘Building an Aerobic Engine’ by Aaron Jahn (Muay Thai Scholar).

The 180 Formula In order to work out an individual’s maximum aerobic training heart rate, follow the two steps below: 1. Subtract the person’s age from 180. 2. Make modifications to this number using the following categories to best match both their fitness and health profile: • If the athlete is suffering from or recovering from a major illness (heart disease, surgery or time spent in hospital and so on) regularly using medication, subtract an additional ten. • If the athlete is injured, training or competition performances have deteriorated, gets colds or the flu more than twice a year, has asthma or allergies, is training inconsistently or back training after time off, subtract an additional five. • If the athlete has been training consistently (at least four times per week) for up to two years without any of the above problems, use 180-age. • If the athlete has been training consistently (at least four times per week) for more than four years without any of the above problems and has made progress in training and competition without suffering injury, add five. A straightforward example given by Dr Maffetone is, if you are thirty years old and fit into category (b), you get the following: 180–30 = 150. Then 150–5 = 145 beats per minute (bpm). So for this fighter, for the specific training period where the goal is to build the aerobic base, this must be the highest heart rate while performing cardio training. Working at a heart rate above this will result in anaerobic training, which is not the goal during this early phase. Keeping the heart rate this low may mean that the combat athlete is running/working at slower pace than they are used to, or like to do, and he may find this

uncomfortable. Once the fighter adapts he will be able to run faster while still working at this same heart rate. For fighters of sixteen years old or younger the formula is not applicable, the taken working heart rate for building the aerobic base should be 165bpm. The fighter working on his base can drop to ten beats below the target maximum working heart rate, e.g. if the target is 150bpm then the aerobic training zone will be 140–150bpm but the closer the heart rate is to 150 the faster the aerobic base will be built. The 180 formula is far superior to the 220 formula. The 220 formula was devised from taking the heart rate of a stressed foetus. However, it was becoming evident that athletes who used the 220 Formula to calculate their daily training heart rate showed poor gait, increased muscle imbalance, and other problems following a workout. Often, these athletes were overtrained. Maffetone, 2015

Aerobic capacity must be trained before Aerobic power. If the combat athlete neglects the building of the aerobic base in favour of only performing high-intensity interval training, then while he will be proficient and conditioned to work at a high intensity, he will struggle greatly if things slow down. This might sound fine in theory but one fighter is very rarely in total control of the tempo of the fight and unless the match ends very early then it is impossible for the intensity to be at the highest level throughout the whole duration. One of the big benefits of developing an aerobic base is that the heart and blood vessels are trained in a different way to interval training. During this aerobic phase, the amount of blood pumped with each beat of the heart increases as the heart adapts and hypertrophies. Training the aerobic system leads to what is termed eccentric cardiac hypertrophy, which is a larger left ventricle due to it being stretched because of a greater volume of blood (Jamieson, 2009). The heart hypertrophy that comes from high-intensity training is termed concentric cardiac hypertrophy and results in the thickening of the heart wall (Jamieson, 2009). While the adaptations to the heart from

higher intensity training are valuable, they are indeed different, so neglecting the building of an aerobic base would mean the heart is not conditioned optimally. The adaptations that come from aerobic type conditioning such as steady-state cardio result in an increase in the size of the left ventricle, enabling it to contain a higher volume of blood, while the adaptations that come from the higher intensity training result in a stronger heart that can pump blood more forcefully to where it is needed. If we can increase the heart’s strength and contractile ability through the use of high-intensity training to go along with it being able to hold and so pump a greater volume of blood then the heart is being built into the powerful engine needed for potentially many rounds of combat. The heart is like any other muscle in that if it is not strong enough it will fatigue as soon as it has to work hard; a strong heart is capable of delivering more oxygen to where it’s needed. As always, when a muscle is strong, even when it’s working hard, it’s still working at a lower percentage of its maximum. Unless a combat athlete has been inactive for an extended period of time for one reason or another, then it is doubtful that he/she has not been doing any aerobic conditioning. To discover the athlete’s condition the fitness and improvement of the aerobic system can be tested easily. While the combat athlete may struggle at first because they could find themselves running at what seems to be a ridiculously slow pace to keep their heart rate in the 10bpm zone prescribed, as the aerobic system becomes better conditioned then the fighter will be able to run at a faster pace while keeping their heart rate at this fairly low level. A fighter may not need to build their base at all as most would likely have been doing way too much aerobic work already. Those that have had a solid aerobic base in the not too distant past and have neglected it in recent times, which could be from something like only performing intervals, should be able to get it back in around 6 weeks. Those that are really unfit will ideally need at least 3 months of base building. A test can be carried out quite easily using GPS to monitor that

improvements are being made. A 4-mile run should be undertaken with the time measured for each mile while working in the correct heart rate zone using the 180 Formula. Not only should the speed of each mile be faster each time the test is done but the gap in time between the first mile and last mile will become narrower because of reduced fatigue. The test can also be conducted in kilometres by running 6 or 7km but this does need to be kept consistent. It is important that testing is consistent and on a reasonably flat route, for example if the fighter runs 2 miles in a certain direction with hills, even if slight, the return portion of the run will be the opposite and so the timing will be far from accurate, with the fourth mile being faster than the first. The test can be carried out on every run if needed but there is really no need to do it every 2 weeks or so; every month is sufficient if the individual wants to extend the aerobic base building phase. Performing the test too often could result in unwanted obsessiveness. A combat athlete’s aerobic conditioning is good when the time difference between the first mile and the fourth mile is sub 15 seconds while maintaining the targeted heart rate. Every individual is different and the main thing is that measureable improvements have been made, however at the time of writing the author is working with the following numbers: • The combat athlete being able to do an 8-minute mile while keeping their heart rate in the desired 10bpm zone. • Boxing – 15 seconds or less between the fourth and first mile. • Muay Thai – 14 seconds or less between the fourth and first mile. • MMA – 13 seconds or less between the fourth and first mile. • BJJ – 12 seconds or less between the fourth and first mile. If the test is performed while the base is being maintained and the majority of the fighter’s training is focusing on becoming more powerful and using intervals for cardiovascular training then the numbers could drop very slightly but not enough to lessen the priority of becoming stronger and faster. This could be due to factors such as tiredness or sore muscles from training.

A resting heart rate taken first thing in the morning upon waking of 60+ bpm is a good indication that there is insufficient conditioning of the aerobic system. Whether you like it or not, having supreme aerobic conditioning is essential for the successful combat athlete. The good news is that the aerobic base can be maintained using very little training time. Because of this the negative effects on power development, which are often associated with aerobic-type training, are eradicated. This association is that aerobic work makes the body less neurologically efficient. Just as aerobic training has a negative effect on anaerobic training, many people believe, and not without reason, that the opposite is also true. This would mean that focusing on anaerobic training while attempting to build an aerobic base would mean less than optimal results. Remember that interval training will build a highly conditioned anaerobic system and because of the aerobic system becoming better conditioned during the rest periods it will also enable training such as 3- and 5-mile runs to be undertaken easier and faster than normal. This makes it ideal for maintenance. Intervals can be an ideal training method once camp has started but if the combat athlete has to work they may not be the best use of the limited time available. The problem with not specifically training for an aerobic base before things are moved up a gear is that when the tempo is slow the fighter will feel as if he is dying. This may sound strange but once it is experienced it is easily understood. Once the aerobic base has been built, besides having no need to keep training aerobically with the exception of maintenance and avoiding the negative effects on power development, there are also other problems that arise from too much aerobic training. Two of these are: • Elevated levels of the stress hormone cortisol • Overuse injuries, which are typical of endurance training. Also, the aerobic system should only be specifically targeted BEFORE the real preparation starts because ‘too much’ aerobic training should not be performed during preparation for competition as the elevated

cortisol levels and continuous endurance training seriously compromise the immune system. MMA consists of 5-minute rounds so it may be assumed that it is more of an aerobic sport. The fact is that a large number of MMA bouts end quickly and so the mixed martial artist focusing too much on aerobic conditioning will definitely lose both strength and speed combined, and so the chances are that they would be on the receiving end of a quick defeat. This again is where building the aerobic base before the actual contest preparation starts comes into play. Once the base is built and only maintenance is needed, realistically the combat athlete’s sparring/rolling and so on will take care of the job. If it’s difficult for the fighter and/or trainer to totally let go of the idea of the traditional long run during this power building phase, then this can be carried out once a week but there needs to be awareness that not only is performing it more times than this not needed to maintain aerobic conditioning but it will have a drastic effect on power output. Another reason why it would be a mistake to think that there is no need to put the aerobic work in prior to the ‘real’ work is that the more the anaerobic systems are used during competition, the more fatigue sets in due to higher levels of metabolic by-products being produced. These by-products are removed from the body using the conditioned aerobic system. One thing that is quite shocking is how many combat athletes neglect their training/conditioning until they are just weeks away from a fight. Common sense tells us that if this is done then there is absolutely no chance that, come competition time, the fighter will be at his peak. For the combat athlete who does not earn enough money competing and so has to work, decisions will have to be made on the best way to delegate their training time. If there are only a couple of hours per week available for nontechnical training then these would be best used for strength training. As long as the fighter is being trained well, any sparring/rolling in the run up to competition would do a pretty good job of taking care of the conditioning. High-priority qualities outside of technical training would point towards becoming stronger

and faster as being the most beneficial. Besides the already mentioned negatives in attempting to get optimal aerobic conditioning from only doing HIIT, it has been shown that improvements in VO2 max plateau after approximately 3 weeks, whereas building an aerobic base will keep improvements going for much longer and then easy maintenance will keep the high numbers. Aerobic Maintenance (after base)– Madsen et al. (1993) of Odense University in Denmark conducted a study to test the drop in endurance levels of nine athletes following a 4-week break from training. Madsen and his colleagues tested the well-trained (trained 8 hours per week) athletes before and after the break from training, using a stationary bike and having them ride to exhaustion. After 4 weeks away from training the researchers found that there was not a serious drop in VO2 max. The findings were that the athletes managed 60 minutes at 75 per cent VO2 max post-break, compared to 80 minutes at 75 per cent VO2 max before the time off from training. It was a drop in duration but levels did not drop as drastically as one might assume. Factors that affected the loss were magnesium and calcium concentrations in the muscles, along with muscle glycogen storage. These factors were more responsible than any kind of loss of the ‘aerobic engine’. Fighters who are still performing sport-specific training, sparring and so on, would not even have a similar loss if steady state cardio was removed for 4 weeks. Edward Coyle et al. (1984) performed a study using seven endurance athletes, with each having a high training age. After measuring pre-test fitness, they were measured again after 12, 21, 56 and 84 days (12 weeks) away from training. The most rapid loss in VO2 max came in the first 12 days (7 per cent), but surprisingly the total VO2 max drop after 12 weeks was only 18 per cent. These results came from a total stop in training. Again, this really does underline how the combat athlete can easily keep the aerobic base with a basic maintenance programme or simply by doing their technical training, sparring and so on. Another point worth noting for the combat athlete and coach is, the more muscle mass the fighter has the greater improvements in VO2

max are possible. An important point in regards to aerobic conditioning: after the aerobic base is built, not only is only maintenance needed to keep aerobic conditioning at an extremely high level and enable an individual to then become much stronger and faster but continually excessively training aerobically can have many negative effects on health. These include: • • • • •

Correlations to both Alzheimer’s and Osteoporosis Loss of minerals Lowered immune system Elevated cortisol (stress hormone) Over time metabolism slows and so does fat loss does

Anaerobic Training Intensity

Volume

Density

Duration

Extensive Intervals

Low to medium (60– 80%)

Large

High, 1:3 work/ recovery

Short/medium 100–400m

Intensive Intervals

High (80–90%)

Small

Medium (1.5–3m)

Short 3m

Very short to medium 2–60 sec

Competitive trials

High

Low

Low

Race distances

(Jeffreys, I., 2011)

Metabolic Conditioning If running on a treadmill, most researchers would suggest raising it to a 1–2 per cent incline so then the difficulty compensates for the air resistance when running outside. However, this is guesswork and there are suggestions that the only accurate simulation is a 1 per cent incline if the runner can run a 7:09 mile or faster. The most this workout should be carried out is twice per week. It could be attempted three or four times per week if there is a need for exceptional conditioning fast, such as taking a fight without optimal preparation time, but it would be better if that was not the case. During the rest periods the fighter would recover aerobically so

aerobic fitness would still actually improve. Workouts 7 and 14 are assessment routines and from these it soon becomes apparent how much fitter is the fighter now. Below is a metcon conditioning circuit, using resistance training to both get lean fast and also train the cardiovascular system. Each exercise is undertaken for 30 seconds, going straight on to the next exercise. After A6 there is a 3-minute rest before the circuit is repeated, and this is attempted a total of five times. Each exercise is for time (30 seconds) instead of a set rep range. Tempo = 2 seconds negative, no pause between the negative and the positive, 1 second positive, no pause between the positive and the negative. X-0-X-0 is as explosive as possible. Sprint Programme For Fat Loss Workout

Work Period

Rest Period (Minutes and Seconds)

Number of Sets

Workout 1

45 seconds on

5 minutes off

6 sets

Workout 2

45 seconds on

4:45 minutes off

6 sets

Workout 3

45 seconds on

4:30 minutes off

6 sets

Workout 4

45 seconds on

4:15 minutes off

3 sets (super compensation)

Workout 5

45 seconds on

4 minutes off

6 sets

Workout 6

45 seconds on

3:45 minutes off

7 sets

Workout 7

30 minutes

Aerobic work

@ fastest possible pace

Workout 8

50 seconds on

3:45 minutes off

7 sets

Workout 9

50 seconds on

3:30 minutes off

7 sets

Workout 10

50 seconds on

3:15 minutes off

7 sets

Workout 11

50 seconds on

3 minutes off

3 sets (super compensation)

Workout 12

50 seconds on

2:45 minutes off

8 sets

Workout 13

50 seconds on

2:30 minutes off

8 sets

Workout 14

30 minutes

Aerobic work

@ fastest possible pace

This is an excellent interval sprint programme by Charles R. Poliquin (2005).

Metcon Circuit Order

Exercise

Reps

Sets

Tempo

Rest

A1

BB walking lunge

30 sec

5

2-0-1-0

10 sec

A2

Supinated grip pulldowns

30 sec

5

2-0-1-0

10 sec

A3

Backward sled drag

30 sec

5

X-0-X-0

10 sec

A4

BB skull crushers

30 sec

5

2-0-1-0

10 sec

A5

Prowler sprint

30 sec

5

X-0-X-0

10 sec

A6

DB hammer curl

30 sec

5

X-0-X-0

180 sec

Fig. 4.4 BB WALKING LUNGE. This is a walking lunge with the barbell placed high on the traps. The athlete takes a big step forward with the knee travelling as far in front of the foot as possible, as long as the heel on the front foot remains down. The foot position is hip width apart and remains the same as the athlete steps forward while keeping the upper body as upright as possible. As it is a walking lunge the movement is continuous, a walking lunge with a pause in between repetitions is no longer a walking lunge and becomes a straightforward alternating lunge.

Fig. 4.5 SUPINATED GRIP PULLDOWNS. This exercise is mainly for the lats and biceps. As with the supinated chin-up, the palms of the hands are facing the fighter at approximately shoulder width apart. Full extension at the top with the biceps in line with the ears, the movement is then initiated by depressing the scapula and then pulling the bar down to the upper chest, ensuring that the elbows do not flair out and follow a straight path down and back. If the fighter rounds the back even slightly to pull the bar to the chest then the weight is too heavy. Ideally the top rib is lifted in order for the chest to meet the bar as it approaches.

Fig. 4.6 BACKWARDS SLED DRAG. The backwards sled drag is a modified strongman exercise and is for the quads. The scapulae are pulled towards each other and the arms are locked straight, ensuring that the biceps are not taking any of the load. The chest is high and the athlete leans back keeping the head in line with the spine. Medium-sized backwards steps are taken, landing on the ball of the foot.

Fig. 4.7 BB SKULL CRUSHERS. This is a triceps exercise carried out on a flat bench with the hands approximately shoulder width apart. The bar is lowered to the forehead while keeping the elbows in line and restricting them from flaring out. As the bar is lowered the upper arm remains vertical, keeping the elbows pointing up towards the ceiling. The bar can be lowered to any area of the face or head with the lower positions placing greater stretch on the triceps.

Fig. 4.8 DB HAMMER CURL. A biceps exercise with much of the work done by the brachialis, which runs under the biceps. The dumbbells are held in a neutral grip and the chest is up, with soft knees to limit backwards and forwards sway. Full extension in the bottom position at the end of each rep with the elbows locked in at the sides and only travelling forwards slightly above 90 degree elbow flexion as the dumbbells approach the shoulders.

Below is another metcon circuit; it is performed in the same way as the one above. Metcon Circuit

Order

Exercise

Reps

Sets

Tempo

Rest

A1

DB step-ups

30 sec

5

2-0-1-0

10 sec

A2

Seated cable row

30 sec

5

2-0-1-0

10 sec

A3

Lying hamstrings curl

30 sec

5

2-0-1-0

10 sec

A4

45 degree incline DB bench NG

30 sec

5

2-0-1-0

10 sec

A5

Prowler sprint

30 sec

5

X-0-X-0

10 sec

A6

Battling ropes

30 sec

5

X-0-X-0

180 sec

Fig. 4.9 DB STEP-UPS. Owing to the need for stabilization this exercise will hit the whole of the lower body, but it is primarily a quad exercise. The stance should be hip width apart with the full foot of the working leg being flat on the platform. The foot of the non-working leg should be next to the platform with the toes pulled up to prevent the leg assisting with the exercise. At the top of the ROM the foot of the non-working leg can touch the top of the platform in order to maintain balance but it should not become load bearing. The descent is under control and the foot of the working leg remains on top of the platform until all repetitions are done for that leg.

Fig. 4.10 SEATED CABLE ROW. This exercise is mainly for the lats and biceps. The movement is initiated with a scapulae retraction but it should not be segmental, the whole repetition should be one fluid movement. The arms should be fully extended, allowing the scapulae to protract and so getting a stretch on the mid traps and rhomboids before each repetition is initiated. During the rowing movement the arms should travel back past the waist keeping tight to the sides, the whole time keeping good posture with the head in line with the spine.

Fig. 4.11 LYING HAMSTRING CURLS. As the name implies, this is a hamstring exercise with the exercise working the posterior chain by training the hamstrings as knee flexors. If possible the machine should be set so that the legs can fully extend without the weights lowering back on to the stack and so releasing the

tension. If this is not possible then lowering to ‘almost’ full extension and maintaining the tension on the hamstrings is the next best thing. The upper body should remain in the same position and the back should not arch in a bid to lift a heavy weight. Full range is the pad making contact with the back of the legs in the top position without the hips lifting to enable this.

Fig. 4.12 45° INCLINE DB BENCH NG . This is an exercise that targets mainly the upper chest and the triceps. It’s a neutral grip so the palms are facing each other. In the top position the hands should not be too wide as this slightly shortens the range of motion, but the dumbbells should also not come together as this then causes a short break in the tension. The dumbbells should come down as low as possible just outside the chest with the top two knuckles in line with the pecs, gaining a full stretch without arching the lumbar spine. As with the barbell version of the incline press, this also has a massive carry-over to the combat athlete throwing a straight punch but with the added benefit of giving the stabilizers of the shoulder joint more work. The more stable a joint, the more force can be put through it.

Fig. 4.13 BATTLING ROPES. Many exercises can be done using the battling ropes, typically the main two big exercises are waves performed by both arms at the same time and waves undertaken alternately. It’s common to see the waves done with a small fast movement with only the lower arms moving. This is incorrect, the exercise is a big exercise and if performed correctly is very tiring. The waves should be as big and as fast as possible, this way the whole body is recruited and not only is it very tiring but it requires a great deal of strength and power.

5 STRENGTH HOW TO BECOME STRONG Strength is the mother of all qualities Dietmar Schmidtbleicher

If a fighter is strong then everything else is easier, he/she will always be working at a lower percentage of their maximum. When in doubt, if you get stronger you will be better Benoit, A., 2015

Strength: the maximum force a muscle or group of muscles can generate (Wilmore and Costill, 1994). When the goal is sports performance enhancement, strength is essential and to neglect it while attempting to prepare a combat athlete would be a huge mistake. When a combat athlete reaches elite level because of technical skill, they cannot get any better by just doing what they do. So even at the highest level, looking at how the athlete can physically improve by doing something else will always improve them still further. When an athlete masters a workout it is no longer the same great workout, however, the law of specificity makes it difficult because if it’s not specific enough there will be little transfer. The athlete should always train weak points to avoid injury; the chain is only as strong as its weakest link. Almost every combat athlete will benefit by focusing on the posterior chain, e.g. the hamstrings, glutes and lower back. Performance will

improve rapidly if weak links are given priority. Improving strength will always improve performance but at some point to progress further the fighter will need to train in order to display this strength quicker (the rate of force development) because this could now be the limiting factor to reaching elite level rather than maximal absolute force. Once there is a good base level of strength then the athlete’s RFD can be focused on, resulting in great speed and power (force × velocity). Strength and RFD/explosive strength is vitally important in all combat sports but some strength qualities are more important in different sports dependent on the dominating factors. High-speed strength is more important in striking sports where contact time is short, i.e. boxing, Thai boxing, karate, and taekwondo.

Fig. 5.1 Left hook to the body, displaying explosive rotation and hip extension. (Photo: Mark Ruddick)

Maximal strength is more important in grappling sports where the athlete has to overcome huge external resistance and the contact time is long. Obviously, the MMA athlete has to have all these qualities if he or she is to be elite level. Berger (1963) investigated why six repetitions (three sets) per set was the most effective formula for developing strength. He concluded that training with a heavier weight does not permit the optimal number of repetitions needed to increase strength (Siff and Verkhoshansky, 2009). There are many good programmes out there for people with the goal of becoming strong. Below are a few that are excellent.

Sheiko Method Sheiko is a Russian programme developed by expert power lifting coach Boris Ivanowich Sheiko. ‘Sheiko 29’ is the beginning programme for athletes. The percentage shown for the squat, dead-lift and bench press are percentage of 1RM. Example of monthly plan – week 1 Exerise

% 1RM – Sets and Reps

Mon Bench press

50% – 1 60% – 2 70% – 2 75% – 5 ×5 ×4 ×3 ×3

Squat

50% – 1 60% – 2 70% – 5 ×5 ×5 ×5

Bench press

50% – 1 60% – 1 70% – 4 ×5 ×5 ×4

Flyes

5 × 10

Good mornings

5×5

Weds Deadlift to K=knees

50% – 1 60% – 1 70% – 2 75% – 5 ×3 ×3 ×3 ×3

Incline bench

4×6

Dips

5×5

Deadlift from pins

55% – 1 60% – 1 75% – 2 85% – 4 ×3 ×4 ×4 ×3

Lunges *

5×5

Abs **

3 × 10

Fri Bench Press

50% – 1 60% – 1 70% – 1 75% – 2 80% – 2 75% – 2 70% – 1 60% – 1 50% – 1 ×5 ×5 ×4 ×3 ×2 ×3 ×4 ×6 ×8

Flyes

5 × 10

Squat

50% – 1 60% – 1 70% – 2 75% – 5 ×5 ×4 ×3 ×3

Good Mornings

5×5

* 5 reps on each leg, all one leg and then the other. ** Abdominal exercise of choice.

Fig. 5.2 BENCH PRESS. This is the standard flat bench press. The grip is a medium width grip and ideally the elbows will be bent at approximately 90 degrees when the bar is a little above the chest. The shoulder blades should be pulled towards each other so that the upper back is solid against the bench. The hamstrings, glutes and calves should fire to create a solid chain from the bar to the floor. The bar is gripped tight and lowered to the sternum with the elbows out approximately 45 degrees from the sides. The bar is then forcefully driven up to a position where it is now over the chest, with the fighter imagining that he is using his hands to separate the bar in the middle; the hips should not leave the bench at any time.

Fig. 5.3 LOW BAR SQUAT. This is different to a high bar squat in that it is hamstring- and glute-dominant whereas the high bar squat is a quad-dominant squat. Instead of being positioned on the upper traps, the bar is positioned slightly lower, typically 5–8cm (2–3in) lower than the high bar position. The bar should be positioned on the back of the shoulders, with the shoulder blades pulled towards each other forming a ‘shelf’ for the bar to sit. Hand width is typically wider for this squat with upper body mobility being the deciding factor as to how narrow the hands can be placed. As the bar position is lower the fighter is forced to lean forward more (while keeping a solid hip/shoulder line), to keep the bar over the base of support, resulting in more torque at the hip, hence the low bar squat being hamstring and glute-dominant. The descent is initiated by breaking at the hip. The stance is typically wider with the squat descending to approximately parallel, while the fighter will ‘spread the floor’ with the knees (same position as the feet) to ensure they don’t collapse inward and also so that the adductor magnus can be put on stretch in the descent and so recruited more efficiently for the ascent.

Fig. 5.4 FLYES. This is a chest exercise and is done with a pronated (palms facing down) grip. Keeping a very slight bend in the elbow, the dumbbells are lowered out to where the top two knuckles are in line with the ears, lowering as low as possible while keeping the ribcage down. The dumbbells are then brought back towards each other directly over the shoulders.

Fig. 5.5 GOOD MORNINGS. A posterior chain exercise, hitting the hamstrings, glutes and lower back. Ideally done on the outside of a power rack, the fighter should get underneath the bar as though performing a low bar squat. The hand

position is as wide as possible while the full hands are still on the bar. The fighter will then hinge at the hip, as low as possible without allowing any part of the back to round. The head should remain in line with the spine as the hips are pushed back as far as possible with only minimal knee flexion. The slight knee bend should remain constant throughout the repetition.

Fig. 5.6 Exercise set-up is as with the standard deadlift. With this partial range version, the bar only travels up as far as the knees. There is a brief pause before it is then lowered under control back down to the floor.

Fig. 5.7 DIPS. A big exercise for the chest and triceps. Hand width should be just outside the hips to avoid causing potential shoulder problems. Upper body forward lean should only be slight while keeping the head in line with the spine. Range of motion (ROM) should be from almost lock-out in the top position to the shoulders being lower than the elbows in the bottom position. Dips transfer very well to ‘ground and pound’ in MMA. With this partial range version the bar only travels up as far as the knees.

Fig. 5.8 INCLINE BENCH. The incline barbell bench press is a big exercise that hits mainly the upper chest and the triceps. The bar is lowered to a point that is higher on the chest than on the flat bench press, with the hand position being so that the forearms are perpendicular to the ground. Generally less weight can be used on the incline version of the bench press. This exercise transfers very well for a combat athlete as the body position is very similar to when the fighter is throwing a straight punch.

Fig. 5.9 DEADLIFT FROM PINS (RACK PULLS). This is a partial range deadlift where the bar is placed in a rack at knee level. The shoulders are slightly in front of the bar and the hips are back. The movement is initiated by contracting the glutes and then pushing the hips forward as the fighter stands. The exercise becomes more of an upper back exercise if the hips are not pushed so far back and the upper body is then more upright.

Fig. 5.10 LUNGES. This exercise is an ‘in place’ version of the walking lunge and is done using dumbbells held at the sides. The athlete takes a big step forward with the knee travelling as far in front of the foot as possible, as long as the heel on the front foot remains down. The foot position is hip width apart and remains like that as the athlete steps forward while keeping the upper body as upright as possible. The working (front) leg is then used to push the athlete back to the starting position with the upper body remaining upright throughout.

Example of monthly plan – week 2 Exerise

% 1RM – Sets and Reps

Mon Squat

50% – 1 × 5

60% – 1 × 4

70% – 2 × 3

80% – 5 × 2

Bench press

50% – 1 × 5

60% – 1 × 4

70% – 2 × 2

80% – 5 × 3

Flyes

5 × 10

Press-ups

5 × 10

Front squat

45% – 2 × 3

55% – 2 × 3

60% – 4 × 2

Good mornings

5×5

Weds Deadlift to Knees

50% – 1 × 3

60% – 1 × 3

70% – 2 × 3

75% – 4 × 2

Bench press

50% – 1 × 6

60% – 2 × 6

65% – 4 × 6

Flyes

5 × 10

Deadlift from pins

55% – 1 × 4

65% – 1 × 4

75% – 2 × 4

80% – 4 × 4

Lunges

5×5

Fri Squat

50% – 1 × 5

60% – 1 × 4

70% – 2 × 3

80% – 5 × 2

Bench press

50% – 1 × 5

60% – 1 × 4

70% – 2 × 3

80% – 2 × 2

Flyes

5 × 10

Squats

50% – 1 × 5

60% – 2 × 5

70% – 4 × 4

Good mornings

5×5

75% – 1 × 3

65% – 1 × 5

55% – 1 × 7

* 5 reps on each leg, all one leg and then the other. ** Abdominal exercise of choice.

Fig. 5.11 PRESS-UPS. A standard press/push up with the elbows approximately 45 degrees out from the sides. The body, including the head, is kept in a straight line while lowered until the chest reaches the floor, then the chest and triceps are used to push up back to full extension.

Fig. 5.12 FRONT SQUAT. The bar placement on the front of the body ensures that the upper body is extremely upright, meaning a very quad-dominant squat. The bar is positioned on the clavicle and it is normal for it to put pressure on the throat, this confirms that the bar is in the correct position. Hand placement is slightly wider than the shoulders, with the elbows high and pointing directly ahead (not flaring out), which then creates a shelf on which the barbell can sit. The stance is relatively narrow when compared to other squats. The ROM is from standing upright to the hamstrings touching the calves in the bottom position. Generally this exercise is done for six repetitions or fewer as the postural muscles in the upper back become tired, meaning correct bar placement cannot be maintained (as long as a suitable weight is being used).

Example of monthly plan – week 3 Exerise

% 1RM – Sets and Reps

Mon Squat

55% – 1 × 5

65% – 1 × 4

75% – 2 × 3

85% – 4 × 2

Bench press

50% – 1 × 5

60% – 1 × 4

70% – 2 × 3

80% – 6 × 3

Flyes

5 × 10

Press-ups

5 × 10

Squats

50% – 1 × 3

60% – 1 × 3

70% – 1 × 3

80% – 4 × 3

Good mornings

5×5

Weds

Deficit deadlift

50% – 2 × 3

60% – 2 × 3

65% – 4 × 3

Bench press

50% – 1 × 5

60% – 1 × 4

70% – 2 × 3

80% – 3 × 2

Flyes

5 × 10

Deadlift off pins

60% – 1 × 4

70% – 2 × 4

80% – 2 × 3

90% – 3 × 2

Lunges

5×5

85% – 2 × 2

80% – 2 × 3

Fri Squat

50% – 1 × 5

60% – 1 × 4

70% – 2 × 3

80% – 6 × 3

Bench press

50% – 1 × 5

60% – 1 × 4

70% – 2 × 3

80% – 7 × 3

Flyes

5 × 10

Military press

5×4

Good mornings

5×5

* 5 reps on each leg, all one leg and then the other. ** Abdominal exercise of choice.

Fig. 5.13 DEFICIT DEADLIFT. As with the standard deadlift but the fighter stands on a platform (typically 3–4in) to increase the ROM, meaning this is a more advanced version. The exercise is then performed as the standard deadlift.

Fig. 5.14 MILITARY PRESS. This is a big exercise that hits mainly the shoulders and triceps. It is an excellent movement that transfers very well to combat sports because, although the press is straight overhead and not forward, it is a standing floor-based press and power is generated from the floor. The fighter sets the bar up so that there is a need for a slight knee bend to get underneath it. The bar is across the top of the chest, the fighter lifts the top rib and retracts the scapulae forming a shelf with the upper back. A small step back from the rack enables the bar to be pressed overhead. With the head remaining in line with the spine and not pushed forward the bar can be moved back slightly to keep it over the base of support. The glutes should be contracted to enable a strong stable line from the barbell to the floor.

Example of monthly plan – week 4 Exerise

% 1RM – Sets and Reps

Mon Squat

50% – 1 60% – 1 70% – 2 80% – 5 ×5 ×4 ×3 ×3

Bench press

55% – 1 65% – 1 75% – 5 ×5 ×5 ×4

Flyes

5 × 10

Dips

5×8

Front squats

40% – 2 50% – 2 60% – 3 ×5 ×4 ×3

Good mornings

5×5

Weds Bench press

50% – 1 60% – 1 70% – 2 80% – 2 85% – 3 ×5 ×4 ×3 ×3 ×2

Deadlift

50% – 1 60% – 1 70% – 2 80% – 2 85% – 3 80% – 3 ×3 ×3 ×3 ×3 ×2 ×2

Bench press

50% – 1 60% – 1 70% – 4 ×5 ×5 ×5

Flyes

5 × 10

Fri Squat

50% – 1 60% – 1 70% – 2 80% – 6 ×5 ×4 ×3 ×3

Bench press

50% – 1 60% – 1 70% – 2 80% – 2 85% – 2 80% – 2 70% – 1 60% – 1 50% – 1 ×6 ×5 ×4 ×3 ×2 ×3 ×4 ×6 ×8

Flyes

5 × 10

Dips

5×8

Good mornings

5×5

Abs**

3 × 10

** Abdominal exercise of choice.

5×5 5 × 5 was originally written by Reg Park and there have been many variations since he did it in 1960. There may well have been people who trained in this way before Park. The Stronglifts website (www.stronglifts.com), run by strength expert called Mehdi, author of The Definitive Guide on the 5x5 Workout, offers this version: • Workout A: Squat, bench press, barbell row • Workout B: Squat, overhead press, deadlift. The athlete lifts three times a week, alternating workouts, i.e. Week 1: Monday – A, Wednesday – B, Friday – A Week 2: Monday – B, Wednesday – A, Friday – B and so on. 5×5 Week 1

Monday

Wednesday

Friday

Squat 5 × 5

Squat 5 × 5

Squat 5 × 5

Week 2

Bench press 5 × 5

Overhead press 5 × 5

Bench press 5 × 5

Barbell row 5 × 5

Deadlift 1 × 5

Barbell row 5 × 5

Monday

Wednesday

Friday

Squat 5 × 5

Squat 5 × 5

Squat 5 × 5

Overhead press 5 × 5

Bench press 5 × 5

Overhead press 5 × 5

Deadlift 1 × 5

Barbell row 5 × 5

Deadlift 1 × 5

Obviously, as long as it’s three times per week with a day in between workouts, for recovery it can just as easily be Tuesday, Thursday, Saturday. After warming up 5 × 5 consists of five sets with the same weight. Deadlift is one heavy set of five reps. If five sets of five reps is achieved then the weight is increased when the exercise is repeated by 2.5kg (5lb) (total on the bar). If five reps are completed of the heavy set of deadlifts then the weight should be increased by 5kg (10lb) the next time deadlifts are done. If five reps cannot be completed on any of the sets then the weight remains the same for the next time the exercise is performed.

5, 3, 1 This is a programme developed by Jim Wendler with the idea that it’s simple, easy to follow and the main thing is it gets results. The programme is built around four-week cycles with an ideal training frequency of four days a week with a day off from resistance training between each lifting day. In each workout the focus is on one ‘core’ big lift, these big lifts being: squat, deadlift, bench press and military press. Rep and set goals for all of the major lifts should be pre-determined each week. As with any training session, a thorough warm-up using the movements to be used in the actual workout should be incorporated. Week 1: 3 × 5 (3 sets of 5 reps) Week 2: 3 × 3 (3 sets of 3 reps) Week 3: 3 × 5, 3, 1 (1 set of 5 reps, 1 set of 3 reps, and 1 set of 1 rep)

Week 4: De-load (3 sets of 5 reps) 5, 3, 1 Day 1

Day 2

Day 3

Day 4

Bench press

Squat

Military press

Deadlift

Assistance exercises

Assistance exercises

Assistance exercises

Assistance exercises

Once each four-week cycle is completed the lifter will start the next four-week cycle with an increase in weight. Before beginning the programme the athlete should test his or her 1RM on each of the ‘core’ lifts. The 90% level at 1RM should then be noted, e.g. if the athlete’s 1RM in the squat is 100kg then 90% 1RM would be 90kg. The fighter would then be working with a percentage of their 90 per cent 1RM. Example of how a cycle might look for the squat with a 1RM of 100kg. Sets

Week 1

Week 2

Week 3

Week 4

1

65% × 5

70% × 3

75% × 5

40% × 5

2

75% × 5

80% × 3

85% × 3

50% × 5

3

85% × 5+

90% × 3+

95% × 1+

60% × 5

+ = As many reps as possible with the goal of a new rep PB (PR) each workout.

Before starting the second cycle 2.5kg should be added to the bench press and military press (upper body exercises) 1RM numbers and 5kg added to deadlift and squat numbers (lower body exercise). Then the working percentages should be recalculated. Assistance exercises should be done after the big lifts but it has to be well remembered that they are exactly that, ‘assistance exercises’, and are secondary in importance to the main lifts of the programme. Depending on whether or not you have other goals running alongside becoming stronger, this will be a determining factor in how you programme your assistance exercises, e.g. low reps/high intensity for strength gains, higher reps/moderate intensity for hypertrophy gains. Examples for planning assistance exercises:

• When the working sets of the main lift are done, perform five sets of ten reps of the same exercise. This is a great way to add muscle and so body weight as well as strength. The fighter should perform the concentric (positive) phase of the lift fast to avoid any potential negative impact on speed. • Two exercises are added to the main lift to make a total of three during the workout. Again, the coach and/or athlete needs to decide whether the only goal is strength or whether the fighter needs to add to his bodyweight. This would be a good time to work on imbalances in strength or muscle mass, e.g. heavy chinsups or barbell rows, to really hit the back. • Bodyweight exercises can be chosen as the assistance work but a minimum of seventy-five reps should completed for each exercise, e.g. for pull-ups, as many reps as possible done each set until a total of at least seventy-five reps are completed. • If time is limited only the big lifts can be performed but this is not optimal. ‘Kipping’ pull-ups will not be mentioned as they are not worthy of being called an ‘exercise’. The programme should not be changed if maximum results are the goal; nobody is reinventing the wheel and, like the old saying goes, ‘if it’s not broke then don’t fix it’. Don’t be overambitious at the start in regards to the weight on the bar; begin with a suitable weight to achieve sustainable progress. The goal is not to gain a new 1RM but to improve and break rep records each cycle. Wendler advocates conditioning work on ‘off’ days but typical fighter training/sparring will take care of this side of things. Also, during this programme the conventional deadlift is recommended over sumo. The programme can be continued for as long results are being achieved. Once the fighter hits a plateau a new programme should be started, with a return to 5, 3, 1 in the future if both athlete and coach are happy with the results. Since ‘5, 3, 1’, Wendler has written ‘Beyond 5, 3, 1’.

Modified Strongman Training (MST) MST is a combination of applied strength and conditioning methods coupled with strongman events. Why use it? • Transferable strength • Potentiates relative strength and functional hypertrophy gains • Promotes rapid changes in body composition • Corrective, if applied correctly • Ability to train large numbers at once • Team building • Suited to all levels • Keeps training interesting • Improves mental toughness. (Charles R. Poliquin, McDermott, 2010) Strengthens limiting factors: • Lateral speed • Ankle strength • Grip strength-endurance • Lactic acid tolerance • Work capacity. (Charles R. Poliquin, McDermott, 2010) MST is an excellent method for stripping body fat without losing valuable muscle. As well as helping to get a fighter lean, MST is a great choice for developing functional strength/hypertrophy. It is an excellent way of training when recovery is needed to be rapid as there is no eccentric (negative) load. A modified strongman exercise that can be of great benefit to a combat athlete is the Farmer’s Walk, alternatively named the Farmer’s Carry. It really targets the neck and abdominals, and is a valuable tool for improving grip strength. Farmers are great for developing strength/muscular endurance.

They are a great all-round exercise and are indeed taxing on the hand and forearm musculature. Replacing the Farmer’s handles with kettlebells and gripping a towel looped through the handle will take the exercise to a whole new level in regards to increasing the grip component. Tyre flipping – warm up is essential; if the gym has several tyres of different sizes then it would be always a wise choice to start on the smallest and work up. Even then, a barbell exercise such as the deadlift would be a great warm-up option. As this is potentially more dangerous than MST exercises such as using sleds, prowlers and so on, here is some information on technique. The athlete is not deadlifting the tyre so the feet should not be right next to it. Also, the hands should not be inside the legs as if performing a sumo deadlift. The feet should be 2–3ft (dependent on height) from the tyre with the hands outside the legs. As the feet are further away from the tyre this will stop the athlete from attempting to lift the tyre vertically and force him to lean forward into it. The hips should be low with the head close to the top surface. Once in position the fighter performs a diagonal triple extension, extending the hips, knees and ankles. Once fully extended, the athlete lifts one knee to help support the tyre (if this is done too slowly and held the lift will be lost, as the tyres used are generally very heavy) and the hand position is quickly changed from underhand to overhand, where the arms can then be used to drive the tyre forward. Attempting to use the biceps for the lift will result in injury. Another exercise that can be used by utilizing one of the huge tyres is hitting it with a sledgehammer, usually done in a similar fashion to chopping wood. This is an excellent conditioning tool but excessive use of the exercise has been linked to shoulder injuries so it should be carried out in moderation and maybe even left out of programmes all together as competition nears. The intensity of the training should not be less than the intensity of the sport’s specific movement. In other words, the effort in training should be at least as intense as the effort in competition.

Types of Strength Training needs to be specific for the different types of strength needed for a combat athlete. Maximal strength – There are three different types: • Absolute strength • Competitive maximum • Training maximum Maximal strength is the ability of a particular group of muscles to produce a maximal voluntary contraction in a response to optimal motivation against an external load. (Siff, 2009) According to Charles R. Poliquin (2005), maximal strength is improvable by 300–500 percent. If an athlete is gifted for strength they can only triple maximal strength, e.g. the first time in a gym they lift 100kg. A less gifted individual can improve maximal strength by up to 500 per cent. Maximal strength is a very important strength quality for the combat sports where intense bursts of power are needed. Absolute strength – This is the greatest force that the body can produce under involuntary stimulation. Absolute strength is also known as limit strength, it is also typically expressed during a survival situation such as where a person lifts a car to save the life of a loved one. Absolute strength does not guarantee other strength qualities. The specific type of strength, e.g. speed strength, should be trained alongside absolute strength in order to be accurate in sport-specific training goals. There are three types of voluntary maximal contraction: Concentric – The muscle shortens. Isometric (static) – The muscle shortens internally, while externally the length remains constant. Eccentric – The muscle lengthens under tension (as in the negative phase of a resistance exercise). It is estimated that humans are up to 75 per cent stronger during an eccentric contraction than a concentric contraction.

Speed strength – Speed of movement should be at 100 per cent effort with the equipment accelerated as fast as possible. Loads are light and movement speed increases whether loaded or unloaded. If trained correctly speed can increase up to 146 per cent of that at the starting level. Speed strength is the ability to produce great explosive force in the shortest possible time. If the fighter training for speed strength is to use equipment such as medicine balls for throws (single-handed push) it is better if he uses a ball that is not too heavy, e.g. 2kg or less, rather than a heavier ball. As mentioned earlier when discussing weighted/resisted shadow boxing, a heavier ball with have a negative impact on technique and the movement will be too slow to get the desired speed strength response. While fatigue is necessary to gain the desired response in cyclic sports, it must be avoided when developing speed strength in an acyclic sport athlete such as a fighter. An acyclic sport is a sport whereby every action requires a particular type of movement, instead of repeating the same movement cycle such as in running or cycling, for example. Relative strength – divide by athlete’s bodyweight. Absolute strength – the weight on the bar. The difference? Combat athlete A weighs 100kg – bench presses 200kg. Combat athlete B weighs 80kg – bench presses 195kg. The heavier fighter has greater absolute strength. The lighter fighter has greater relative strength. Training Goal: Maximal Strength Maximal strength can be shown in the movement of both heavy loads and light loads (F = ma). When using heavy loads the force is determined by absolute strength and when using light loads it is determined by speed of contraction. When aiming to land a blow the athlete has to overcome a small resistance so training should be aimed at executing the movement at

maximal speed. Training specifically for improved rate of force development (RFD) will immediately improve the fighter’s ability to increase explosive strength or power. High-intensity training (neuromuscular coordination) should be combined with either the repeated or submaximal effort methods, or all three, to stimulate muscular hypertrophy. These exercise batteries should be changed regularly and the training load should be varied (Zatsiorsky, 2006). With good programming to ensure maximal strength gains are transferred into power gains, both correct strength exercise selection and the timing of training are vitally important. When selecting resistance exercises with the goal of increasing power, attention to detail should be shown in regards to working muscles, direction of movement and the force–posture relationship. During competition, rate of force development will have a greater importance for the combat athlete than maximal strength. Exercises that target RFD, such as the Olympic lifts for example, require great skill and coordination and therefore are done in a rested state, usually the first exercises after the warm-up.

Newton’s Laws of Motion When Related to Sport Newton’s Law 1: A body will either remain in its state of rest or continue to move at a constant velocity of uniform motion in a straight line, unless acted upon by an external force. Newton’s Law 2: Any change in momentum of the body is directly proportional to the force acting upon the body and said change is in the direction of the applied force. Newton’s Law 3: When a body exerts a force on a second body, there is a simultaneous force of the same magnitude exerted by the body in the opposite direction. Maximum strength produced by training is retained for longer if it is

founded first upon a base of increased muscle hypertrophy. It declines more rapidly if it is enhanced primarily on the basis of improved neuromuscular efficiency (Siff and Verkhoshansky, 2009). Below is an excellent chart by Soviet sports scientist A.S. Prilepin that is used by strength coaches worldwide. It shows the recommended rep range for the fighter, with the corresponding percentage of 1RM, the total number of reps recommended and also the ‘optimal’ number of reps, e.g. six sets of four reps at 60 per cent of 1RM would be the optimal number of total reps of twenty-four for that exercise. This chart was devised for Olympic weightlifting but is also applicable for the big lifts.

Fig. 5.15 Repetition Ranges for Specific Training Outcomes (NSCA, 2012)

Serbian strength coach Mladen Jovanovic has put the following chart together that uses the estimations of other prominent strength coaches in regards to reps performed at a given RM and so on. Prilepin’s Chart % of 1RM

Reps

Optimal

Total Range

55–65

3–6

24

18–30

70–80

3–6

18

12–24

80–90

2–4

15

10–20

90+

1–2

4

10

The rep and % recommendations of other top strength coaches alongside those of Prilepin

(Jovanovic, 2012)

Speed strength > starting strength – The ability of the muscular system to produce the greatest possible force in the shortest possible time frame (Poliquin Group, 2004). A key determinant of performance in sports where the resistance to overcome is relatively light. It is dependent on the number of motor units accessed at the beginning of the contraction (Poliquin Group, 2004). Functional hypertrophy – high levels of functional strength are needed.

Hypertrophy – to focus on the fighter’s need for improved body composition. Strength endurance – so the fighter can improve his tolerance levels to fatigue. It is characterized by the high strength levels coupled with high levels of endurance. It plays a key role in sports such as the combat sports, including boxing.

Fig 5.16 Repetitions, Intensity & Training Effect Reltaionships (Poliquin Group, 2015).

Specificity of the Contraction Force Heading here Reps

Intensity

Relative

1–5

85%+

Functional

6–8

79–84%

Hypertrophy

9–12

70–78%

Endurance

13+

30–69%

(Poliquin Group, 2004)

Eccentric Training While concentric training has been shown to increase both concentric and eccentric strength, Komi and Buskirk (1976) found that eccentric training generated greater increases in not only concentric and eccentric strength but also isometric strength. This would be very beneficial for ground combat athletes where isometric strength is vitally important. Friden et al. (1983b) found that training eccentrically to failure greatly increased eccentric strength endurance. Care must be taken when performing eccentric training as the muscle is put under greater strain. Most injuries to the muscles occur during the eccentric phase of movement. (Garrett, 1986)

Fig. 5.17 Chart showing energy systems used in relation to strength qualities and time under tension (TUT) (Benoit, 2015).

If specific eccentric training is to be programmed for a combat athlete then the coach needs to be aware of the possible excessive delayed onset muscle soreness (DOMS) associated with this type of training and scheduling it close to competition could have a negative effect on the other training being undertaken. According to Friden et al. (1983a), DOMS peaks between twenty-four and seventy-two hours post-exercise and diminishes during the following few days. Besides causing great discomfort during this period of DOMS, dynamic strength has also been shown to reduce. Friden et al. (1983b) also showed that an adaptation to eccentric training takes place and after two to three weeks DOMS did not occur. Not only this, but there was also an increase in the ability to work eccentrically by 375 per cent. Eccentric training has also been shown by Hortobagyi et al. (2000) to produce greater and faster strength gains and muscle hypertrophy when compared to concentric exercise. So the coach has not only to decide when the right time is to write eccentric training into the programme but also to weigh up the pros and cons. Inertial Flywheel Training A form of eccentric training, inertial training can be used for improving athletic movement and for sports performance enhancement. With equipment made to perform inertia training the combat athlete can greatly improve functional mobility, along with speed and power. With this type of equipment the fighter can train with high velocity and low force to high force with low velocity, and everything in between. This type of training’s concentric and eccentric inertial loading works ‘reactive strength’ very, very well, so it would be of great value to the fighter. It enables him to absorb force in one direction and explosively generate more force in the opposite direction. The fighter moves the flywheel as quickly as possible to create inertia, stops the movement and then repeats. A lack of reactive strength results in a loss of force. Iso-inertia equipment causes less stress on the joints because it is low impact while presenting a

maximal inertial stretch-shortening stimulus to both the muscular system and the nervous system. Improving reactive strength in this way will bridge the gap between becoming strong and being able to throw explosive kicks or punches. If there is another way of obtaining the benefits of Olympic lifting without performing the lifts, it is this form of resistance training. Just as in competition, inertia training works to combine speed and power through any range of motion. Equipment usually has an electronic feedback device so that speed, power and so on can be monitored. Eccentric overload is much more effective to increase strength, speed and mass especially in trained subjects kBox, Exxentric

Fig. 5.18 The kBox is a high level, mobile platform which offers iso-inertial training for the combat athlete. The VersaPulley allows maximum rate of force development and a high degree of mechanical specificity at the same time VersaPulley, VersaClimber

A study was conducted by Petre (2016) to identify the effect of

flywheel training on strength and athletic performance. The results were as follows: • Hypertrophy – After two to three sessions per week for five to eight weeks of flywheel training there was a significant increase in hypertrophy of 5.2 per cent (0.13 per cent per day) • Maximal strength – One to three sessions per week for four to ten weeks produced an increase in maximum strength of 20.16 per cent • Power – One to three sessions per week for four to twenty-four weeks showed an increase in power of 24.12 per cent • Vertical movement – One to three sessions per week for five to twenty-four weeks of flywheel training increased vertical movement by 6.12 per cent • Horizontal movement – One to two sessions per week for ten to eleven weeks of flywheel training produced an increase in horizontal movement of 2.16 per cent. The study concluded: • Flywheel training was very effective for well-trained younger adults • Very effective for increasing maximum strength and power • Hypertrophy increases as with conventional resistance training but in a shorter time (Exxentric, 2016) Role of Eccentric Capacity • Joint stability • Power transfer • Movement efficiency•Deceleration (Young, 2016) Eccentric overload – Possibly the greatest determinant of physical performance is one’s eccentric force generating capacity (Young, 2016).

Developing eccentric force generating capacity is not possible to do to the same level with conventional strength training, an inertia machine makes this goal much more achievable. Negative accentuated exercises are a great way to overload the eccentric phase on equipment such as the kBox and VersaPulley. With the kBox, ability to work with the high loads and dropping variable resistance in metabolic training and the motion freedom, the martial artist has a great tool to increase strength and local metabolic capacity in sport-specific angles and motions Exxentric

The way inertial flywheel training works is that the energy (effort) the fighter puts in comes directly back and the more effort that he or she puts in the more comes back, with there being no ceiling on the possible force that can be created. The VersaPulley increases the explosiveness of movements by developing the natural elastic stretch reflex component of muscle and tendon VersaPulley, VersaClimber

As well as improvements in sports performance, inertial flywheel training has been shown to be very effective for the rehabilitation of athletes.

Fig. 5.19 Flywheel workout zones (Exxentric, 2016).

Fig. 5.20 For grappling a much higher level of isometric strength and aerobic conditioning is required. (Photo: Mark Ruddick)

6 RFD AND VELCOCITY WAYS TO TRAIN RFD – EXAMPLES Power Training using Medicine Balls There are three types of power movement when utilizing medicine ball training: • Vertical/diagonal • Horizontal • Rotational There are also ‘hybrid’ movements of these three. Medicine ball training is best performed twice a week and one of the reasons why it is excellent is that it allows the athlete to integrate all the body’s levers and generate force from the floor, which is key for a stand-up fighter. With this type of training the fighter can match the force production patterns without performing simulation. Medicine ball training is best performed only concentrically for the first month. The reason for this is that, as with anything new, it is of the utmost importance to first master technique. Once the skill is learnt, a partial preload is added, i.e. one rep, partial negative preceding the concentric action, and this is done for the following month. This is dependent on the length of the training camp e.g. twelve-week camp = four weeks for each phase; nine-week camp = three weeks for each phase. The third phase would consist of a full range preload. These progressions are performed in order to prepare the body for

the explosive isometric phase between the eccentric and concentric actions. All three phases are executed as maximal efforts with the goal being to reach full range of motion as explosively as possible. Medicine ball training can be adapted into the periodized model of dynamic and max effort days very effectively: • Dynamic day – lights loads. • Max effort day – heavy loads, concentric only but the fighter still needs to condition his body with the preparation phase first. Educator Nick Tumminello advocates starting with loads of 15–20 per cent of the athlete’s lean mass (not total mass) for training at the start of phase 1 and progressing by adding one rep per week as opposed to using a heavier ball. This seems like a very logical approach. Fighters training year round can cycle this approach, i.e. return to phase 1 but using a heavier load. Phase 1 – Full extension forward and explosively push the ball from the set level. Phase 2 – Partial eccentric from face level, strict form, i.e. don’t lower the ball because of the eccentric load, keep it close to the body. Phase 3 – Start from fully extended, holding the ball high. Front scoop

Fig. 6.1 Front scoop.

Phase 1 – A slightly lighter ball should be used; the scoop is done from arms down and only a slight bend at the hip. Phase 2 – Start at the chest, lower and then explode. Phase 3 – Swing from fully extended but making sure not to go too low at the bottom (e.g. ball through the legs) and so losing form.

Fig. 6.2 Reverse scoop.

Reverse scoop throw/caber toss – The action is less of a squat and more like an RDL. Working through full range. Progressions as before – Aim for height more than back to avoid hyperextending the lower back. For maximal efforts in medicine ball training four to six reps for four to six sets is recommended. Stop if technique/form is lost.

Fig. 6.3 Football throw-in.

Football (soccer) throw-in – Even when going heavy this needs to be lighter to avoid shoulder injuries, approximately 10 per cent of lean body mass.

Fig. 6.4 Step and throw.

Step and throw – Explosive. Progressions – more reps.

Fig. 6.5 Chest pass.

Chest pass – As football throw-in. Progressions – more range.

Fig. 6.6 Punch pass.

Punch pass – Elbow high, teaching cue – crush ball (both hands). Weight shift (just like a punch). Progressions – as above, phase 3 is step back and then drive.

Fig. 6.7 Rotation.

Rotation – Heavy ball – 15–20 per cent lean body mass. When performing medicine ball power exercises, the hip needs to be cocked, the power comes from the hips and shoulders, and moving together the hands are the end of the ‘whip’. The back foot pivots. The rotation throw is also excellent for improving kicking power. Conditioning – For conditioning work using a medicine ball eight to ten reps are recommended with a lighter ball – 10–15 per cent lean body mass. This type of training can be carried out by a fighter on his/her own outside or in a big space. Launch, sprint and pick up the

ball to launch again, ensuring not to rush this part too much because perfect technique is imperative. Perform a set, rest, then alternate the exercise. Medicine ball training is excellent to use as contrast training with Olympic lifts. Rotation with power, such as the explosive medicine ball exercises, comes from the rear hip. When using med balls in order to gain optimal results, it is important to not choose a ball that is too heavy when performing the ‘punch pass’, for example, due to the fact that there is a limit as to how heavy a medicine can be and still be of use when used typically for improvements in ballistic movement. If an exercise like this is performed and the movement is much slower than an unloaded punch then it is at best a waste of time. According to strength coach Carl Valle (2016), who has researched the subject of medicine ball training extensively, has said it reveals ability but does not actually develop athletic performance. He also states that it is not uncommon for an athlete to improve throwing distance but not force generation abilities, which would indicate a familiarization of the test. The training exercises mentioned are, if performed correctly, a valuable ‘tool’ but thoughtful programming is a necessity. If a med ball is too heavy, e.g. above 3kg (approx. 6.5lb), then there is the possibility of injury to the lower back, and even up to this weight could cause the combat athlete shoulder problems if technique is not optimal. Vertical, horizontal and diagonal tosses: slightly heavier med balls can be used but it is of vital importance that velocity remains high. Only big throws such as the overhead toss are worth measuring and it needs to be remembered that it is not distance but force generation that is to be recorded. This can be done using a tool for measuring swing velocity, such as the PUSH device. There are now even medicine balls with the ability to track power, force, speed and so on built into them.

Power Training (Not to be Confused with Power Lifting) • Increasing the Rate of Force Development (RFD) Maximum power is achieved with a resistance of 30–40 per cent 1RM. Low-speed strength is a foundation for high-speed strength, which is a foundation for speed (Thibaudeau, 2014). The amount of power that can be generated by the combat athlete depends on both strength and speed. A strong fighter who is deficient in fast twitch (FT) fibres cannot generate great power. The opposite is also true, a FT dominant fighter with speed who is weak will also be unable to generate great power. Absolute strength promotes quicker speed of movement in novices but can have a detrimental effect on highly qualified athletes, which is why an athlete that has built a good level of strength and needs to not only be strong but also explosive has to increase his or her rate of force development (RFD). All powerful athletes are very strong. It is possible to be strong and not powerful but it is not possible to be powerful and not be strong. If the time available for force development is short, RFD is more important than maximal strength Zatsiorsky, 1995

Fig x.x Power and speed (Benoit, 2015).

Fig. 6.8 Speed and power continuum (Benoit, 2015).

Explosive force relates very closely to starting strength, acceleration strength and absolute strength, to generate a high level of aerobic power effectively it is necessary to have excellent movement technique and a high level of anaerobic productivity. If there is a drop in power it is because the combat athlete needs more strength. While most training (even balance training) is thought to improve RFD in the untrained, trained athletes need to do a combination of heavy resistance training and ballistic training. Increases in RFD are likely due to fibre adaptations from type I to type IIA, along with improvements in neural drive and increases in muscle–tendon stiffness. MMA probably has the need for more transferable ‘variety’ in its strength and conditioning training than any other combat sport. The strength qualities needed for a high-level stand-up fighter have to be taken into account, along with the strength qualities more suitable for an elite level grappler.

Fig. 6.9 Force velocity curve (Jeffreys, I., 2011). It doesn’t matter how much one can bench press because when standing you can only create a push force with a magnitude of half your body weight McGill, 2012

Saying this, half body weight is the maximum IF the athlete’s abdominal and torso musculature has the ability to prevent twisting. A fighter with an inability to keep the midsection stable would definitely have to work on this area. Please be aware that push force and the

force that can be generated from a strike are two totally different things and the possible force generation from a skilled combat athlete while throwing a punch or kick, for example, would be massive compared to standing push force. The difference between Fmm and Fm: Fmm • Maximum maximorum external force • Maximal possible force Fm • Maximal force • Maximal performance in a given task The difference between strength and power: • Power = force × distance/time (f × d/t) • Strength at speed While the majority of strength coaches will programme for strength gains from day one, it may be beneficial for an athlete to build a good foundation by lifting moderate weights for higher repetitions. Depends on loads and exercise modality • Strength versus power • Mixed modalities are effective•Address entire force velocity curve (Jeffreys, I., 2011)

Fig. 6.10 Velocity of movement.

Velocity-Based Training (VBT) Where heart rate monitors are an excellent tool for aerobic system training, equipment used for VBT is a means for tracking velocity. With VBT the coach can monitor whether the velocity replicates the training goal, i.e. absolute strength, strength speed, speed strength, etc. While intensity can be more difficult to track compared to volume, having a way to record and evaluate velocity makes things much more straightforward. When monitoring VBT we can measure both ‘power’ (peak and average) and ‘velocity’ (peak and average). While traditional training equipment such barbells and dumbbells are excellent for building maximal strength, it is difficult to measure force output simply by knowing how much weight is on the bar. Devices displaying real-time feedback, i.e. statistics such as speed

and power, have been shown to have an immediate positive effect on performance. There are excellent products for measuring VBT. • GymAware • Tendo-Unit • PUSH Band

Fig. 6.11 Threshold trainig (Adapted from Young, 2016).

The GymAware is no doubt the top tool for measuring performance in the weight room. The Tendo-Unit is good but not as complete as the GymAware, although it is lower priced. The PUSH Band does an extremely good job at a much more affordable price. It has also been shown that improvements are magnified if the athlete can see what’s going on while they are training. The following were results of two groups during six weeks of training while performing the squat jump, with the feedback group being given

feedback after each repetition.

Fig. 6.12 Feedback (Young, 2016).

There is a school of thought that says that it is not how fast the bar moves it’s the intent that counts. Meaning, if the weight is so heavy that it is impossible to move it fast but the intent of the lifter is to move the resistance as fast as possible, then strength gains at high speeds are possible. Ideally the combat athlete will have heavy resistance training in his programme in which he will move the load with ‘intent’ but he will also have ballistic training in there, too. For the combat athlete it is imperative that ‘velocity-specific’ gains in strength are made, i.e. the greatest gains in strength are achieved when testing force production at the speed of movement used in competition/training. Ballistic high velocity movements should be a significant part of training so that the greatest gains in strength can both be displayed and measured at high speed.

Fig. 6.13 Theoretical velocity-specific training response. (Beardsley)

When training using maximal speed the lifter is using both intent and speed of movement. Another logical reason why high-velocity training transfers to sports performance more than low-velocity training is that the higher velocity exercises require high-speed coordination, which will have greater transference to fast sporting movements than low-velocity exercises. The tools mentioned above track bar speed and so on. There are also a VBT sensor called a Hykso Punch Tracker. This is a fantastic tool for striking combat athletes. The sensors are placed in the hand wraps on the back of the wrists and give valuable feedback to any serious fighter. The sensors track every punch, type of punch, speed of punch, volume and also density (how much work is done in a given time). Spanish researchers discovered some interesting facts about VBT: • Athletes who trained with maximal velocity realized superior results when compared to those who did not train with maximal velocity intent. (Gonzalez-Badillo and Sanchez-Medina, 2014) • Velocity is greatly correlated to % 1RM (Gonzalez-Badillo and

Sanchez-Medina, 2011) Monitoring velocity levels on a more regular basis could provide greater insights into daily strength levels, fatigue levels and ‘readiness/peaking’ Baker, 2015

Below is a chart showing bar speeds to achieve various strength qualities. In the Optimal Load/Velocity chart, Mike Boyle has taken the chart that Prilepin put together and integrated bar speeds into it. Optimal Load/Velocity (Prilepin Chart) Strength Qualities

% 1RM

Bar Speed (m/s)

Reps Optimal Work Volume

Volume Range

Explosive strength

1.5

4–8

24 reps

18–30

Speed strength

30–50% 1.5–0.75

3–6

18 reps

12–25

Strength speed

50–80% 0.75–0.5

2–4

15 reps

10–20

Max strength

0.5

Max Power Olympic Lift Bar Speeds (m/s) Power clean

Hang clean

Power snatch

Hang snatch

1.2–1.3

1.3–1.5

1.5–1.7

1.3–2.0

Max strength – Characterized as a very high load moving at a very low velocity. The objective is to move a considerable load with no limits on time. Strength speed – High load moving at a moderate velocity. The goal is to move a considerable load as fast as possible. (Boyle)

Speed strength – Moderate load moving at a very high velocity. Explosive or starting strength – Light load moving at a very high velocity. (Boyle)

Fig. 6.14 Speed Power Continuum.

Attempting to move a weight (75 per cent 1RM) fast on the concentric has been shown to increase both strength and velocity more than purposely moving the weight slowly. However, this does not mean that it will transfer to moving a lighter weight at high velocity; this is where more appropriate VBT at the correct bar speeds comes in. When working with a percentage-based programme, because strength fluctuates daily, it may also be more appropriate to know what the fighter’s approximate 1RM is on any given training day. Average Maximum Bar Speed Average concentric velocity (m/sec)

Percentage of 1RM

0.79

60

0.7

65

0.62

70

0.55

75

0.47

80

(Nuckols, G., 2014)

Strength Deficit This is the amount of strength that a person is unable to display in a given moment. It can be measured by testing the difference between eccentric and concentric strength in a particular lift. An excellent test for this is using the bench press with a 6-second eccentric (negative) phase. The speed of lowering the weight must be constant from lockout to the chest. Once the coach and athlete know the eccentric maximum then this is to be compared to the concentric (positive) maximum. The ideal tempo to test the concentric maximum on the bench press is 3 seconds down and 1 second up. There should be 3 minutes

between attempting each test. A 20–30 per cent deficit is ideal for performance (Benoit, 2015). For improved performance the goal should be for the athlete to increase concentric strength and still have high eccentric strength. One of the best ways to decrease the strength deficit is by using something called a full-speed device. Explosive Strength Deficit (ESD) – The difference between maximal force (Fm) and maximum maximorum force (Fmm) in any given movement in sport. ESD (%) = 100. (Fmm – F)/Fmm The difference between maximum force and the force used in a task. An athlete can train both Fmm and ESD.

Explosive Strength Deficit

Fig. 6.15 Explosive strength deficit.

In other words, the maximum force the muscles are capable of producing when compared to the maximum force developed when only minimal time is available. An example would be two fighters that are both capable of generating 100kg of force when overhead pressing. If the first fighter can generated this force in 0.5 seconds and the second fighter can generate it in 0.2 seconds then the second fighter has a smaller ESD and so would have a massive advantage over the first fighter when in competition. Obviously, the combat athlete needs to be strong but on top of that strength, training needs to be done to decrease the ESD. In order to be more powerful the athlete needs to perform explosive strength training, and it needs to be integrated into the training programme in a

way that ensures maximum strength is not lost. For the fighter looking to be as explosive as possible, force output needs to be improved by improving Fmm using suitable resistance exercises plus increasing RFD by using explosive weightlifting, plyometrics and speed training. Training should be focused on displaying maximal force in minimal time. A combat athlete with low ESD needs to work on improving maximal strength.

7 METHODS Isokinetics – can produce larger, faster increases in strength but isokinetic machines are deficient regarding the conditioning of the neuromuscular system in rapid or explosive movements as well as the elastic qualities of the tendons and other connective tissues that are essential in all sports involving moving forward quickly, jumping, throwing punches, absorbing force or any other ballistic actions. Strength endurance or ‘endurance of strength’ (Benoit, 2015). Training for strength endurance is an excellent way to develop workload capacity. It will have minimal effect on gains in muscle mass but can be used as an excellent conditioning tool. Obviously the combat athlete needs to perform at a high level throughout the bout, therefore strength endurance is important. This strength quality is taken care of by the athlete’s technical training, sparring and so on. The ability to resist a force over time or to make repeated muscle contractions against a force Verkhoshansky and Verkhoshansky, 2011

Strength endurance can be divided into ‘static’ and ‘dynamic’.Static strength endurance could be more applicable to grappling and would be a single long-lasting effort of force, holding a given body position.Dynamic strength endurance could be more applicable to a stand-up fighter and would be a high-repetition display of force for a prolonged period. A long cyclical aerobic type of performance is known to decrease maximal strength due mainly to a decrease in

diameter of the fast twitch fibres. This will translate as a loss of muscle volume and therefore result in a decrease in muscle strength (Hartmann, Tunnemann, 1995).

Isometric Training Isometric training is a powerful tool for developing absolute strength as any movement against a resistance will start and end with an isometric contraction, even if very brief. However, continuous isometric training over an extended period of time will be less effective when developing high-speed movement. Isometric training is not just holding a contraction statically for a set time; it is an increase in tension from zero, then the tension is held for a set period of time. Finally, the tension is gradually released. If carried out correctly isometric training can be used to develop both absolute strength and explosive strength. In well-trained athletes with a high training age, gains in strength peak at around six to eight weeks. Isometric training guidelines: • Intensity – maximal effort • Effort duration – 5 to 6 seconds • Rest intervals – approximately 1 minute if only small muscle groups, such as the calves, are activated; 3 minutes for large non-distal muscles • Number of repetitions – usually three to five for each body position • Training frequency – four to six times per week with the objective to increase Fmm; two times per week for maintenance of the strength gain • Body position – (a) in the weakest point of the strength curve, or (b) throughout the complete range of motion with intervals of 20 to 30 degrees, or (c) in an accentuated range of angular motion (Zatsiorsky)

Fmm = maximum maximorum force = maximal force a muscle can produce in any condition; in layman’s terms, how much can be lifted in any given exercise. Combat athletes with high blood pressure should avoid isometric training when training the large muscle groups located proximally as a rise in blood pressure is extremely likely. Isometric strength training is a necessity for anyone who grapples but the fighter should be aware that gains in strength will be noticeably less than training using dynamic exercises. In which case it would be advisable for the combat athlete to start with dynamic strength training to initiate faster results and add isometric strength training intermittently using the correct movement patterns and postures used in the sport. Training in this way will not only improve the athlete’s strength levels when static but isometric strength training can also be used to enhance muscular endurance when no obvious movement is taking place. It is said that positive results can only be achieved from isometric training for 6 to 8 weeks. It should be noted that isometric training should be used to increase isometric strength but there will be no transference to dynamic strength. If the combat athlete, for example a boxer, is working with a strength and conditioning coach long term then there may be instances where isometric training is used in the programme but for a camp of say 8–12 weeks there would be no need. MMA fighters or those involved in other combat sports that involve grappling would definitely require isometric training. When performing isometric contraction exercises, care must be taken as a high number of this type of exercise during the session can lead to extreme fatigue of both the nervous system and the cardiovascular system. Some ways to limit this fatigue are by using relaxation methods during rest periods and avoiding breath-holding during the contractions. Care must be taken by combat athletes whose sport requires explosive dynamic movements that isometric training is not undertaken for prolonged periods during the programme. Doing so will result in a loss of flexibility due to an increase of connective tissue

inside the muscle. Grapplers will benefit immensely from the training of explosive isometric strength,which will transfer to both starting strength and explosive strength when great force is needed to overcome the opponent. Olsen and Hopkins (2003) tested explosive isometrics on elite martial artists and found an 11–21 per cent increase in speed of movement when the dynamic version of the contraction/movement was then tested after 9 weeks of training. Explosive isometrics are a form of power training so it would be advisable to perform them early in a training session when in a non-fatigued state, in order to maximize results. When training for an increase in rate of force development (RFD) using explosive isometrics, six to ten sets of two to four reps is optimal (Viitasalo and Komi, 1981). It would be less than optimal to train the combat athlete to produce force if he has not been trained in a way whereby he has a foundation that enables him to absorb force. Isometric exercises and Olympic lifts are excellent for this; a house is always built better if it has a solid foundation. However, if the fighter cannot already do Olympic lifts then it is time wasted if they are attempting to learn them during camp. Great power can be obtained by using other suitably chosen exercises but the advantage that the Olympic lifts have over other types of resistance training is they train the athlete both physically and mentally to absorb forces. Explosive isometrics must be performed in the same way as the concentric phase when lifting heavy weights and the goal is performance, i.e. even though there is no extrinsic movement the intent must be explosive. The purpose of non-explosive isometric training is to develop both maximal strength and static strength endurance. When using this type of training, the resistance applied to a static object must be gradual and the training should not exceed 10 minutes in a given workout. Isometric training is exceptionally effective when extremely high strength levels are required but not so effective when unloaded explosive movements are key, for example blows from a stand-up fighter such as a boxer, Thai boxer and so on. Strength is increased a low number of degrees either side of the

joint angle trained, so if in the sport maximal force is expressed at a particular angle then this would be the optimal angle to implement most of this type of training. An example would be the lower back musculature of a judoka. If one was to observe the angle of forward lean in which the judo specialist spends the majority of the match, especially when resisting the opponent, then this would be the ideal angle to really work on the isometric strength of the lumbar erectors. A great variation of isometric training is ‘quasi-isometric’, which involves pushing a heavy weight into an immovable structure (Hoffman’s method). Bob Hoffman was born in 1898 and founded the York Barbell Company. This isometric ‘push’ should last 6–8 seconds. A holding variation of quasi-isometric exercises can also be done, for example a 5–6 second pause during the eccentric phase while performing a deadlift from the floor.

Methods Maximal effort method – superior for inter- and intramuscular coordination. Max # motor units (MUs) recruited. Dynamic effort method – trains RFD. Trains explosive strength. When training for performance and not aesthetics certain principles should be used. • Use free weights • Ground-based exercises • Compound movements•Multi-planar movements (Jeffreys, 2012) When choosing exercises to improve fighter performance they must be those identified in the needs analysis. For example, it is a safe bet to use the BB bench press, although incline BB bench would be an even better choice as the angle would be closer to the angle of the body when throwing a punch and incline DB bench would be better still because the stabilizers of the shoulder joint would be worked more. Although maybe not an obvious choice, the standing overhead BB press would also be an excellent exercise for the simple fact that it

is floor-based and power is generated from the floor. This is also the reason why boxers should never neglect leg training. Any type of ‘cross training’ such as CrossFit is only suitable (if carried out and coached correctly) in the very initial stages of sporting fitness training, so in other words for the novice. If coached properly this type of circuit training can be a very effective tool if aiming for muscular endurance. One of the main problems with this type of training for a fighter, besides it having no transfer to any sport, is the potential for injury. Many therapists run a healthy profit by setting up practice close to this type of facility. Highly technical lifts, which also require great power if the correct resistance is chosen in order to generate the desired stimulus, such as the clean and jerk or snatch are rarely performed for more than five reps in one set outside of this type of cross-training facility. Auxiliary Olympic lifting movements such as the push-press, pulls (triple extension) and high-pulls from the hang are the safest lifts of this type to perform for higher reps but this is still not ideal. The push-press is an excellent derivative of an Olympic lift but without the complex technique needed to be learned if the fighter is inexperienced in these lifts. The need for creative training and recovery tactics increases as athletes progress beyond the novice developmental stage (Plisk and Stone, 2003). With the improvement in sporting performance, multi-faceted preparation inevitably opposes the law of gradual development (in the sports training process, STP) and can hinder the body’s specialized adaptation (Verhoshansky, 1977). Circuit-type training, when done correctly, can be great for a fighter because this develops the capacity of the energy systems. Plus, for a combat athlete such as an MMA fighter it hits the muscular system hard from many different angles. This is not the same as a cross-training class, which is a fitness class, not something to improve performance in any particular sport. In a typical cross-training class where excessively high reps with poor form are the norm, they often use Olympic lifts and their variations.

Circuit-type training sessions performed well can be designed using modified strongman training. An ideal time frame would be for 3 weeks, 1–2 sessions per week as extra conditioning days. As the weights are not light and because the fighter gets little rest, he or she switches from one muscle group to another working at an intense level. This transfers to competition in that the muscles develop the ability to repeatedly perform explosive bursts and quickly recover. Below is an example of how the timing could be done. Week 1: 8–10 sec on, 60 sec rest – 10 min active rest, five exercises, 5 × through Week 2: 10–12 sec on, 45 sec rest – 9 min active rest, five exercises, 5 × through Week 3: 12–14 sec on, 30 sec rest – 8 min active rest, five exercises, 6 × through Active rest after the fifth exercise, e.g. jumping rope. Sometimes isolation exercises may be written in a programme to correct an identified imbalance but generally multi-joint, compound exercises are most productive. A fighter’s programme should be built around a few key primary exercises and their variations, which have been identified in the needs analysis. Explosive exercises such as Olympic lifts should always be first in the workout. Large muscle groups should be trained before small and multi-joint before single-joint. Breathing can affect one’s speed of movement. For instance, in boxing, the rate of movement is related directly to breathing rhythm and the boxer’s ability to control this rhythm (Verkhoshanky, 1996). Obviously the above statement will ring true with any type of standup fighter wishing to display explosive movement.

‘Healthy’ vs ‘Injured’ Athlete Is there such a thing as a healthy fighter? • Screen and evaluate existing and past injuries

• Prescribe exercises to correct imbalances and schedule formal physio/physical therapy • Identify movement impairments and prescribe pre-habilitation or exercises to correct muscle imbalances • Communicate with coaching staff regarding any special concerns or precautions for their performance training programme • Alteration of Performance Plan • Transition to full performance training when appropriate

Set and Rep Relationship There is an inverse relationship between sets and reps, i.e. fewer reps needs more sets. Functional training – as the name suggests this is training to improve function. So if a fighter trains to be strong, explosive and have the ability to move heavy, unconventionally shaped objects, such as those used in strongman training, then it is indeed functional. ‘Novelty’ training, which is taken from physiotherapy, is often termed functional and would have very limited transference to a combat sport. Besides the usual modified strongman techniques, there are many variations that the combat athlete can introduce to add functional variety to the programme. Adding a medicine ball to sled work cannot only add variety but has great transference to the grappling sports. A med ball is attached to the straps/pull rope. Med Ball Backwards Drag and Row Using a split stance the fighter takes a large step back while simultaneously pulling the medicine ball with both hands to the waist. Over the Shoulder Med Ball Drag The fighter holds the med ball over his shoulder and walks forward dragging the sled, changing to the other shoulder when dragging the sled in the return direction. Choke Sled Pull

In the ‘short/figure four’ variant of the rear naked choke the fighter grips the ball firmly and drags the sled backward, ensuring to change arm position to drag in the opposite direction. Med Ball Reverse Woodchop Standing side-on the fighter performs the reverse woodchop, each rep moving the sled. He then works the opposite side to return with the sled. Reps and sets Reps

Sets

% of Max

Rest

Speed of Execution

2–3

6–12

90–95

5–8min

Moderate to explosive

4–7

5–10

80–88

3–5min

Moderate to explosive

4–6

4–8

70–78

3–5min

Slow

8–10

4–8

75–79

2–4min

Moderate to fast

11+

3–6

6

>1.030

*% Body weight change – [(pre-exercise body weight – postexercise body weight)/preexercise body weight] × 100 ** USG, urine specific gravity. See figure for urine colour chart and references. Please note that obtaining a urine sample may not be possible if the athlete is seriously dehyrdated. These are physiologically independent entities, and the numbes provided are only general guideleines.

The United States’ National Athletic Trainers’ Association (NATA) position statement on fluid replacement for athletes has designated the degree of dehydration based on body weight changes, urine colour and urine specific gravity. This is a simple method that can give an indication of an athlete’s general state of hydration. Percent body weight change is calculated as follows: {(Pre-exercise wt × post-exercise wt)/pre exercise wt} × 100 Evidence on use of IV vs oral rehydration Intravenous fluid rehydration is commonly practised among certain athletes and sports medicine doctors for various reasons. A survey of thirty-two National Football League (NFL) American football teams reported that 75 per cent of them utilize ‘pregame hyperhydration’ in the belief that this improves performance. While there is good evidence that a dehydrated semi- or unconscious athlete, or one who cannot tolerate oral fluids, can benefit there is little evidence that intravenous rehydration simply to replace fluids rapidly has any benefit over oral. In fact, some studies show that oral rehydration improves the rate of perceived exertion (RPE) and thirst perception. Other

studies comparing blood flow using IV rehydration did not find any extra benefit if compared to oral Na+ rehydration when given over 45 minutes. There was also no difference between the use of intravenous 0.45 per cent Na+ or 0.9 per cent Na+ electrolyte solutions on cardiovascular output and regulation. Athletes who would benefit the most include those who have: • >5 per cent loss of body weight • severe cramping • nausea, vomiting and diarrhoea due to illness • hyponatremia (low sodium) or low blood sugar • altered state of consciousness The risks of IV therapy such as infections (affecting skin and veins), air embolism and bruising/hematomas have to be weighed up against the benefit of IV rehydration. There is also a long-held belief that prehydration before competition may offer performance benefits. Very limited studies have been performed in this area. Only one clinical study was done comparing IV with normal saline to oral hydration in healthy subjects but it did not find any difference in performance. The use of IV volume expanders such as dextran in untrained subjects has shown an improvement in stroke volume, VO2max and time to fatigue. Similar results have also been found with the use of albumin in untrained subjects. However, when comparisons were made in trained athletes’ plasma volume expanders did not offer any advantage.

Fig. 14.1 Landing a great uppercut by displaying powerful extension rotation. (Photo: Mark Ruddick).

WADA has banned intravenous fluid therapy since 2005 in and out of competition. However, there are three exceptions or therapeutic use exemptions (TUE) if no more than 50ml per 6-hour period is given for those legitimately received in the course of hospital admission, surgical procedures or clinical investigations. However, if the administration of the substance falls under the prohibited substance list a TUE (Therapeutic Use Exemption) must be requested. A prohibited substance includes: • any infusions used to increase plasma volume levels • mask the use of prohibited substance • distort the values of their athlete biological passport. As of 1 October 2015 all UFC (Ultimate Fighting Championship) athletes are subject to the WADA prohibited list that includes the use

of intravenous fluids to ensure the health and safety of athletes as well as to prevent its use in diluting urine test results or masking use of prohibited substances. Exemptions to this include cases of acute illness or where the level of dehydration is life threatening. Details of exemptions to this can be found at the USADA(US Anti-Doping Agency) under the UFC anti-doping programme: http://ufc.usada.org/wp-content/uploads/UFC-IV-Explanatory-Note-71-2015_EN.pdf

Weight Classes for Various Combat Sports The following tables show weight classes in some of the most common combat sports. Each sport is divided into their different weight classes, listing the maximum weight for both men and women for that particular class. Overview of the weight categories in common combat sports Amateur boxing Weight categories Ten categories for men and three categories for women at the Olympic Games. Ten categories for men and women at the World Championship Events

Weigh-in protocol

Division Olympic/ World men (kg)

World Olympic women women (kg) (kg)

Light fly 46–49

45–48

Fly

–52

–51

Bantam –56

–54

All boxers must also attend a daily weigh-in on the day they have been drawn to fight. The time from the end of the general weigh in to the start of the the first bout is less than 6 hours

Feather

–57

The time from the end of the daily weigh-in to the start of the first bout of the remaining days of competition is less than 3 hours

Light

–60

–60

Competition Format

All boxers must pass a medical examination The official draw before weigh-in for all events is held 1 day before the competition 48–51

All boxers who pass the medical examination must attend a general weigh-in, which is organised no more than 24 hours before the medical check of the first competition day

Bouts for men are 3 × 3-min rounds and bouts for women are 4 × 2min rounds

Lightwelter

–64

–64

Welter

–69

–69

Middle

–75

–75

Light heavy

–81

–81

Heavy

–91

+81

Super heavy

+91

57–60

69–75

Units of measurements are given in the units employed by the governing body. Professional boxing (WBC) Weight categories Eighteen categories for men and thirteen for women Division

Weigh-in protocol

Men Women (lb) (lb)

Pin

–101

All boxers must submit themselves for an annual medical examnitation and before weigh-in to keep WBC licensing

Title fights consist of 12 rounds of 3-min duration

The offical weigh-in is held no less than 24 hours but not more than 30 hours before the bout. Extra official weigh-ins are held 30 and 7 days before the official 24–30hour weigh-in

Round number for other bouts can vary according to the nature of the fight

Straw

–105

Light fly

–108 –105

Flyweight

–112 –110

A 30 day weigh-in is held 4 wks before the bout, and the boxer’s weight must not exceed 10% of the weight limit for the bout

Super fly

–115

A 7 day weigh-in is held before the bout, and the boxer’s weight must not exceed 5% of the weight limit for the bout

Light bantam

–114

Bantam

–118 –119

Super bantam

–122

Feather

–126 –125

Super feather

–130

Lightweight –135 –132 Super light –140 Light welter

–138

Welter

–147 –145

Super welter

–154

Light

Competition Format

–154

In the event that the boxer exceeds the weight qualifications stated, the WBC may refuse to sanction the bout

middle Middle

–160 –165

Super middle

–168

Light heavy

–175 –176

Cruiser

–200

Heavy

+200 +189

Units of measurements are given in the units employed by the governing body. WBC = World Boxing Council. Taekwondo (WTF) Weight categories Four categories for men and women at the Olympic Games. Eight categories for men and women at the World Championship Events

Weigh-in protocol

Competition Format

There is no medical examination before weigh-in, which is held the day before the competition (time decided by the organising committee)

The official draw is held the day before the start of the competition and at majors is seeded on the world ranking system

Division World World Olympic Olympic Men Women men women (kg) (kg) (kg) (kg) Fin

–54

–46

Fly

–58

–49

Bantam –63

–53

Feather –68

–57

Light

–74

Welter

–80

–67

Middle

–87

–73

Heavy

+87

+73

–58

–49

–68

–57

Bouts for men and women are 3 × 2–min rounds

–62 –80

–67

+80

+67

Wrestling (Greco-Roman and freestyle FILA) Weight categories Seven categories (Greco-Roman and freestyle for men at the Olympic Games and World Championship Events. Four categorires (freestyle only) for women at the Olympic Games and seven (freestyle only) at the World Championship Events

Weigh-in protocol

Competition Format

The official draw is conducted during the weigh-i. As a wrestler passes the weigh-in and leaves the scales he, or she, is paired with another competitor in that division

Olympic/World Men (kg)

World Women (kg)

Olympic Women (kg)

50–55

44–48

–48

All wrestlers must pass amedical before weigh-in

–60

–51

0

–66

–55

–55

The weigh-in for Bouts for men and women are 3 × each category 2–min rounds

–74

–59

–57

–84

–63

–63

–96

–67

–120

–72

takes place on the same day as the competition

–72

Units of measurements are given in the units employed by the governing body. FILA = Fédération Internationale des Luttes Associées/ International Federation of Associated Wrestling Styles. Judo (IJF) Weight categories Seven categories for men and women at all major events Division Men (kg)

Women (kg)

Extra light

–60

–48

Half light –66

–52

Light

–73

–57

Half middle

–81

–63

Middle

–90

–70

Half heavy

–100

–78

Heavy

+100

+78

There is no medical examination before weigh-in

The official draw is held the day before the start of the competition and at majors is seeded on the world ranking scale Bouts for men and women are 1 × 5-min round

Units of measurements are given in the units employed by the governing body.

MMA (Unified Rules of Mixed Martial Arts) The following table is a list of the different weight categories in MMA. The weight limit for both men and women generally tends to be the same, as set by the Unified Rules’ limits. More often women’s championships tend to only have titles at the lower weight classes. Since this table was made several more classes have been added. Strawweight added in 2015 and the others added in 2017. • • • •

Strawweight – 52.2kg/115lb Super Lightweight – 74.8kg/165lb Super Welterweight – 79.4kg/175lb Super Middleweight – 88.5kg/195lb

• Cruiserweight – 102.1kg/225lb MMA weight categories Weight class

Upper limit Kilogrammes (kg)

Pounds (lb)

Flyweight

56.7

125

Bantamweight

61.2

135

Featherweight

65.8

145

Lightweight

70.3

155

Welterweight

77.1

170

Middleweight

83.9

185

Light heavyweight

93

205

Heavyweight

120.2

265

Super heavyweight

No weight limit

15 PROGRAMME DESIGN ne of the most important components of strength and conditioning is a well-structured training programme. This is vital to any combat athlete who wants to reach anywhere near his or her genetic potential. The goal of a training programme is performance enhancement and must start with the end in mind. It must be specific and replicate the demands of the sport, having a high degree of transfer between training and performance. When designing a programme certain areas need to be observed:

O

• Energy systems used • Muscle used • Joint actions/movement patterns The goal of the coach is to design the training programme so that the fighter either peaks on the specified date, or if the fighter competes regularly then for condition to be held as close to peak as possible for a prolonged period. When designing a programme the SAID (Specific Adaptation to Imposed Demands) principle should be used in regards to using stressors on the human system. In other words, if suitable training is provided for the fighter then the adaptations being sought will take place, whether a certain type of strength, a change in body composition or cardiovascular fitness. The SAID principle is exactly why sports such as cycling and swimming are not good choices for a healthy (not in rehab) combat athlete and also why CrossFit is a poor choice for the non-novice.

KEY PROGRAMME CHOICES • Choice of exercise • Load/resistance • Velocity of movement • Order of exercise • Number of sets • Rest periods (Jeffreys, I., 2011) Specificity refers to the distinct adaptations to the physiological systems that arise from the training programme (Baechle and Earle, 2000). Training adaptations are highly specific; it is well known that strength training increases both muscle mass and strength, while endurance running induces positive change such as an increase in aerobic capacity. Owing to adaptation specificity, the exercises and training in various sports are different (Zatsiorsky, 1995). Exercise overload must be applied to bring about positive changes in an athlete’s state. For a training adaptation to occur, a physiological system must be exercised at a level beyond that to which it is presently accustomed. During the training process, there are two ways to induce the adaptation. One is to increase the training load (intensity, volume) while continuing to employ the same drill; for example, a squat. The other is to change the drill, provided the exercise is new and the athlete is not accustomed to it. If overload is not used and an athlete is completing the same training load over a very long time, there will be no additional adaptations and the level of physical fitness will not change substantially. If the training load is too low, detraining will occur (Zatsiorsky, 1995). • Strength training plays a major role in sport performance • Strength programmes must be designed for maximum transfer to performance • Specificity is key in designing effective programmes

ANNUAL PLAN If possible when writing a training programme then an annual plan should be written. Better still, if the combat athlete takes part in an Olympic sport or other quadrennial (every four years) event then a four-year plan should be written. If a plan of this length or even an annual plan is to be drawn up then the coach and athlete should be prepared for possible interruptions as the chances of everything going exactly as planned without injury, illness or other distractions is very slim. An annual plan is an excellent way to write a training programme and within this there can be three, four or even more competition dates where a peak is needed. Unfortunately, it seems that many professional fighters, even at the highest level, only train when they have a fight scheduled and they can then focus on ‘camp’. This really is a strange way to approach a chosen athletic career and it would be much easier to achieve peak condition both technically and physically if the starting point was higher.

MACROCYCLE The term macrocycle and annual plan are very often interchangeable. If a combat athlete is on a well-planned programme lasting longer than the usual fight camp then as a macrocycle it could resemble something like this: • General physical preparation phase • Specific preparation phase • Pre-competitive phase • Competitive phase • Peak phase (NSCA, 2012) Obviously the above would be suited to the combat athlete who is preparing for one specific competition such as a World

Championships with a full year’s training programme. Mesocycle Planning WEEK

1

2

3

4

Emphasis Days lifting Days conditioning Days technical training % intensity Volume load

(Jeffreys, I., 2011)

MESOCYCLE A mesocycle is an intermediary duration cycle lasting usually a few weeks, while a macro-cycle is often made up of several to many mesocycles. A typical fight camp if structured properly is two or more mesocycles.

MICROCYCLE A microcycle is typically a week in duration with a typical fight camp if structured correctly in regards to strength and conditioning being made up of many microcycles. For example, a 12-week camp could be three mesocycles consisting of four microcycles of 7 days, or a 9week camp could be three mesocycles consisting of three microcycles of 7 days with each mesocycle aimed at achieving a specific goal on the path to the ‘peak’. Microcycle Planning DAY MON TUES WEDS THURS FRI

Resistance

Speed/agility

Resistance training

Exercise/steps/reps

Training

SAT SUN

(Jeffreys, I., 2011)

Microcycle Detail DAY

Resistance training

Exercise/steps/reps

MON TUES WEDS THURS FRI SAT SUN

(Jeffreys, I., 2011)

Most training programmes are written based on the idea of the ‘stress response’ theory named the General Adaptation Syndrome (GAS) by Hans Selye. Endocrinologist Selye is considered by many to be the first to have demonstrated the existence of biological stress. The term ‘stress’ was actually coined by Selye, although due to his limited English he actually meant ‘strain’. Selye called negative stress ‘distress’ and positive stress ‘eustress’.

TYPES OF DISTRESS Environmental • Temperature/humidity, altitude, terrain, pollution, travel/flying

Psychological/Social • Family problems, personality conflicts, boredom, psyching-up too frequently, pressure to perform, under-recovery

Physiological/Biochemical •

Sleep

disorders,

nutritional

status,

drugs,

nutritional

supplements, under-recovery

Anatomical/Structural • Injury, overuse, poor exercise technique, poor biomechanics, surgery, under-recovery (EXOS, 2012) GAS is based on the idea that there are three phases, these being: alarm, resistance and exhaustion. The athlete starts at homeostasis, which is the body’s ability to maintain stability in maintaining its internal environment including the organs to cope with external changes.

ALARM STATE This phase happens when the athlete is presented with a stressor big enough to cause fatigue. Signs of the alarm phase are lowered performance levels and physical abilities. This alarm phase is caused by a stress that then causes the athlete’s body to react with a ‘fight-orflight’ response and activation of the sympathetic nervous system, causing a release of hormones such as adrenalin and cortisol.

Resistance State This phase happens when the athlete’s body temporarily adapts to the stress in order to physically cope with its demands. The parasympathetic nervous system returns many of the athlete’s bodily functions to normal, with adrenaline and cortisol levels in the bloodstream remaining high along with blood glucose levels. However, the outward appearance of the athlete appears to have returned to normal. Heart rate, breathing and blood pressure increase as the body remains in a ‘ready for action’ state. This phase is an indication that the athlete has adapted to a level greater than that of his previous homeostasis.

Exhaustion State This is the final phase and occurs when the stress becomes too great for the athlete to resist or he/she is not allowed to rest. During this phase resources are exhausted, and symptoms of the alarm phase are magnified and are much more noticeable. Prof. Ludwig Prokop was the first who used Selye’s concept of General Adaptation Syndrome to explain the necessity to vary (periodically decrease) the volume of training loads during sport training (Prokop, L., Rossner, F., Erolg im Sport: Theorie und Praxis der Leistungssteigerung. Vien/Munich: Herbert St. Fürlinger, 1959)

Fig. 15.1 General adaptation syndrome (GAS) (Identified by Hans Selye): Stress response system defence then fatigue. (Verkoshansky, N., 2012)

Fig. 15.2 Adapted from ‘Combination of Training Design Aspects in Relation to the General Adaptation Syndrome’ (NSCA, 2012)

Fig. 15.3 Load categories.

The above shows how the athlete can end up in ‘distress’ if the overload is inappropriate and leads to sickness/overtraining. The above shows in more detail how GAS works if the strength and conditioning is programmed correctly. When training, the athlete fatigues from the stressor (alarm stage), recovers and then achieves supercompensation (resistance stage). If the overload along with suitable recovery strategies are planned correctly then the athlete will improve in order to cope with a future stress of the same magnitude; if not he/she will descend into overtraining. Basically, there has to be a controlled overload in order for the body to adapt and recover, becoming stronger for the purpose of being able to deal with the same stress when it arises again. Below is shown a basic example of the training affect. To improve, the stress has to be an overload and so more than the body is used to dealing with. To maintain, the stimulus has to be equal to the stress previously placed on it. If the stress is less than previously encountered then there will be a regression.

PERIODIZATION Training is planned and structured with the aim of keeping an athlete at his/her peak or aiming to hit peak performance at a certain time or date. All programmes need to be individualized, as all people are different. The same exercises or training methods elicit a greater or smaller effect in various athletes (Zatsiorsky, 1995). There are records showing that periodization models date back to ancient times. The Greeks have been documented as using a system named the Tetrad in which a variety of technical training, volume and intensity were all used (Sweet, W.E., 1987). In more recent times credit for the periodization approach goes to the Soviet Leo Matveyev.

TYPES OF PERIODIZATION

The Russian Conjugate Method, also known as the ‘Westside Method’ – This method was first developed by the Soviet Union. It is the procedure more likely to be successful in regards to bringing results for a fighter when he has a ‘camp’ and is not on a year-round strength and conditioning programme. Numerous qualities are trained at once using this system and therefore results are fast, with multiple qualities being improved in a very short space of time. The model of training in which multiple methods are used in an educated fashion to elicit great results in many abilities both in general and specific Wenning, M.,

How it works: Switching exercises/abilities regularly • Allowing overtraining to be avoided • Makes the training effect and more transferable by getting stronger/powerful in more environments Training with optimal volume and intensities • Allowing the body to gain constantly rather than overtrain • Makes workouts optimal in time and energy output to save for other developments (power, strength, general physical preparedness) (Wenning, M.) Law of accommodation – This states that anything that is used for too long will not create a greater training effect (1–3 weeks). Law of specificity – This law states that if you want an exercise to help you in something else it must be similar enough or combined with other exercises that make it transfer. (Zatsiorsky, 2006) Constant use of one training method causes it to become habitual and yields a lesser training effect Medvedyev, 1986 (Wenning, M., 2013)

Fig 15.4 The Periodization Hierarchy (Jeffreys, I., 2011). Training is efficient if the highest level of physical result is achieved with the least expense of time and energy Kurz, 2001

Training • Weak link training • Always train your weakest point to get less injury and better performance

• • • •

Ample recovery time/training intensities Muscles trained too often (72-hour rule) Proper preparation for increasing volume/intensity 10 years (10,000 hours) SPP (M. Wenning, 2013)

Maximal Effort Method F = (M) × A • Training with weights above 90 per cent 1RM • Positives • Muscular coordination (inter and intra • Brings the greatest gains to strength Raising maximal strength helps ability to strain • Negatives • Must be used properly (exercise selection) • Must be used frequently but takes proper coaching and knowing when enough is enough (one miss and done) • Must be used no more than one time per week on a body segment (lower and upper) (M. Wenning, 2013) Dynamic Effort Method F = M × (A) • 30–55 per cent of 1RM • Used to create gains in rate of force development and explosive strength. Helps CNS coordination and perfection of form under stressful (fast) conditions Used in multiple sets and low reps (i.e. eight times two to three reps) (M. Wenning, 2013) The dynamic effort method is a non-max load at the fastest possible speed. • This method trains RFD • It trains explosive strength • It does not improve Fmm

Repetition Effort Method • 5–85 per cent of 1RM • Primarily used for hypertrophy and specific strength/endurance weak or lagging muscle groups • One to three sets to fatigue is needed • Can be used every workout due to lower CNS activity • Can be used for multi-joint lifts and failure sets but primarily used for smaller muscle groups Upper: Triceps, upper back, shoulders Lower: Lower back, hamstrings, glutes • Must be utilized in many angles and exercises to combat overtraining and overuse issues and increase transfer (Wenning, M., 2013) The Repetition Effort Method (also called the Submaximal Effort Method) offers: Less risk of overtraining/under-recovery It is not optimal for maximum strength performance (if performed as a sole method) If attempting an actual max effort (1RM), if the max lift is missed and the lifter tries for a second attempt, the risk of injury goes up by 50 per cent (Wenning, M., 2015).

Fig 15.5 The year using the periodisation hierarchy. (Jeffreys, I., 2011).

Nine Methods for Altering Training Load and Difficulty Within a Training Week Methods of Variation

Day 1 example

Day 2 example

1. Same exercises and other variables, increase repetitions and decrease resistance.

Squat 3 × 10 at 70kg

Squats 3 × 15 at 60kg

2. Same exercises and other variables increase or decrease the number of sets.

Squat 4 × 10 at 70kg

Squats 2 × 10 at 70kg

3. Same exercises, sets and repetitions, reduce the lifting speed and resistance.

Squat 3 × 10 at 70kg

Squats 3 × 10 at 50kg (4 sec/rep)

4. Same exercises and other variables, decrease rest periods and resistance.

Squat 3 × 10 at 70kg (3 min/rest)

Squat 3 × 10 at 50kg (1 min/rest)

5. Same exercises and other variables, decrease repetitions.

Squat 3 × 5 at 100kg

Squat 3 × 5 at 80kg

6. Same exercises and other variables, decrease repetitions.

Squat 3 × 5 at 100kg

Squat 3 × 2 at 100kg

7. Different strength exercises, but same for all other variables (same % 1RM).

Squat 3 × 10 at 70kg

Front squat 3 × 10 at 55kg

8. Perform a strength and power version of aligned

Squats 3 × 5 at 100kg Jump squat 3 × 5 at

exercises on different day.

50kg

9. Perform heavier and lighter versions of aligned power exercises on different days.

Power clean 3 × 5 at 75kg

Power snatch 3 × 5 at 60kg

(Baker, 2007)

Different Variants or Patterns of Strength Training Periodization Applicable to a Primary Stength Exercise over a 12-week Period Sets & Reps %1RM Week

1

2

3

4

5

6

7

8

9

10

11

12

Subtle Linear

3× 13 63%

3× 12 66%

3× 11 69%

3× 10 72%

3× 3× 3×7 3×6 3×5 3×4 3×3 3×2 9 8 81% 84% 87% 90% 93% 96% 75% 78%

Block with linear intensification

4× 10 60%

4× 10 64%

4× 10 68%

4× 10 70%

4× 4× 4×5 4×5 3×3 3×3 3×3 3×3 5 5 83% 85% 88% 90% 92% 94% 78% 81%

Block with nonlinear intensification.

4× 10 64%

4× 10 68%

4× 10 70%

4× 10 66%

4× 4× 4×5 4×5 3×3 3×3 3×3 3×3 5 5 85% 75% 90% 92% 94% 80% 80% 83%

Undulating

4× 10 64%

4× 10 68%

4×6 4×6 4× 4× 4×4 4×4 3×6 3×6 3×6 3×6 76% 80% 8 6 84% 88% 82% 85% 92% 94% 72% 76%

Wavelike

4× 10 64%

4×8 4×6 4×4 4× 4× 4×5 4×3 3×8 3×6 3×6 3×6 70% 76% 82% 9 7 82% 88% 78% 84% 90% 94% 70% 76%

Accumulation/intensification* 6 × 3 6 × 4 6 × 5 6 × 6 5 × 4 × 3 × 3 2 × 2 80% 80% 80% 80% 5 4 95% 100% 85% 90%

Note: Assume the athlete increases strength by 3–5% across the 12-week period. The accummulation/intensification* pattern typically follows only an 8-week cycle; however, some initial higher repetition training maypreced this type of cycle. 1RM = 1 repetition maximum. (Baker, D., 2007)

The following is a 12-week programme. While it is not fighter-specific it is designed to take an athlete to peak condition. Basics of Strength and Conditioning – Twelve Week Program: Base Phase Monday – Explosive

Week 1 – 65%

Week 2 – 70%

Week 3 – 65%

Week 4 – 75%

Lifting Warm-up BB Rack Shrug OR Rack Jump OR Rack Clean

2×5

3×5

3×5

3×5

BB High Pull

2×5

3×5

3×5

3×5

BB Standing Shoulder Press OR DB Should Raises

2×5

3×5

3×5

3×5

Pulling Choice

2 × 10

3 × 10

3 × 10

3 × 10

Bicep Choice

2 × 10

3 × 10

3 × 10

3 × 10

AB Planks

2 × 15–30 secs

3 × 15–30 secs

3 × 30–45 secs

3 × 30–45 secs

Tuesday – Strength

Week 1 – 60%

Week 2 – 65%

Week 3 – 60%

Week 4 – 70%

Lifting Warm-up BB Front Squat OR Modified Squat

2 × 10

3 × 10

3 × 10

3 × 10

BB Romainan Deadlift (RDL)

2 × 10

3 × 10

3 × 10

3 × 10

Single Leg Choice (each leg)

2 × 10

3 × 10

3 × 10

3 × 10

BB Incline Bench Press

2 × 10

3 × 10

3 × 10

3 × 10

Triceps Choice

2 × 10

3 × 10

3 × 10

3 × 10

AB Planks

2 × 10

3 × 10

3 × 10

3 × 10

Thursday – Explosive

Week 1 – 60%

Week 2 – 65%

Week 3 – 60%

Week 4 – 70%

Lifting Warm-up BB Rack Shrug OR Rack Jump OR Rack Clean

2×5

3×5

3×5

3×5

BB High Pull

2×5

3×5

3×5

3×5

BB Standing Shoulder Press OR DB Should Raises

2×5

3×5

3×5

3×5

Pulling Choice

2 × 10

3 × 10

3 × 10

3 × 10

Bicep Choice

2 × 10

3 × 10

3 × 10

3 × 10

AB Planks Friday – Strength

2 × 15–30 secs Week 1 – 65%

3 × 15–30 secs Week 2 – 70%

3 × 30–45 secs Week 3 – 65%

3 × 30–45 secs Week 4 – 75%

Lifting Warm-up BB Front Squat OR Modified Squat

2 × 10

3 × 10

3 × 10

3 × 10

BB Romainan Deadlift (RDL)

2 × 10

3 × 10

3 × 10

3 × 10

Single Leg Choice (Each leg)

2 × 10

3 × 10

3 × 10

3 × 10

BB Bench Press

2 × 10

3 × 10

3 × 10

3 × 10

Triceps Choice

2 × 10

3 × 10

3 × 10

3 × 10

AB Choice

2 × 10

3 × 10

3 × 10

3 × 10

BB = Barbell, DB = Dumbell, CB = Cable, MB = Medicine Ball (NSCA, 2012)

Basics of Strength and Conditioning – Twelve Week Program: Strength Phase Monday – Explosive

Week 5 – 75%

Week 6 – 80%

Week 7 – 75%

Week 8 – 85%

Load

Load

Load

Load

Lifting Warm-up BB Hang Shrug OR Hang Jump OR Hang

3×5

3×5

3×5

3×5

Clean BB Push Press OR Standing Shoulder Press

3×5

3×5

3×5

3×5

Pulling Choice

3×5

3×5

3×5

3×5

Pulling Choice

3×5

3×5

3×5

3×5

AB Planks

2 × 15–30 secs

3 × 15–30 secs

3 × 30–45 secs

3 × 30–45 secs

Tuesday – Strength

Week 5 – 70%

Week 6 – 75%

Week 7 – 70%

Week 8 – 80%

Lifting Warm-up BB Deadlift OR Modified Deadlift

3×5

3×5

3×5

3×5

BB Romainan Deadlift (RDL)

3×5

3×5

3×5

3×5

Single Leg Choice (each leg)

3×5

3×5

3×5

3×5

BB Incline Bench Press OR DB Incline Bench Press

3×5

3×5

3×5

3×5

Triceps Choice Thursday – Explosive

3×5 Week 5 – 70%

3×5 Week 6 – 75%

3×5 Week 7 – 70%

3×5 Week 8 – 80%

Lifting Warm-up BB Hang Shrug OR Hang Jump OR Hang Clean

3×5

3×5

3×5

3×5

BB Push Press OR Standing Shoulder Press

3×5

3×5

3×5

3×5

Pulling Choice

3×5

3×5

3×5

3×5

Pulling Choice

3×5

3×5

3×5

3×5

AB Planks

2 × 15–30 secs

3 × 15–30 secs

3 × 30–45 secs

3 × 30–45 secs

Friday – Strength

Week 5 – 55%

Week 6 – 80%

Week 7 – 75%

Week 8 – 85%

Lifting Warm-up BB Back Squat OR Modified Squat

3×5

3×5

3×5

3×5

BB Romainan Deadlift (RDL)

3×5

3×5

3×5

3×5

Single Leg Choice (Each leg)

3×5

3×5

3×5

3×5

BB Bench Press OR DB Bench Press

3×5

3×5

3×5

3×5

Triceps Choice

3×5

3×5

3×5

3×5

BB = Barbell, DB = Dumbell, CB = Cable, MB = Medicine Ball (NSCA, 2012)

Basics of Strength and Conditioning – Twelve Week Program: Peak Phase Monday – Explosive

Week 9 – 75%

Week 10 – 80%

Week 11 – 75%

Week 12 – 85%

Load

Load

Load

Load

Lifting Warm-up BB Clean Shrug OR Clean Jump OR Clean

3×3

3×3

3×3

3×3

BB Push Jerk OR Push Press

3×3

3×3

3×3

3×3

Pulling Choice AB Planks Tuesday – Strength

3×3 2 × 15–30 secs Week 9 – 70%

3×3 3 × 15–30 secs Week 10 – 75%

3×5

3×3

3 × 30–45 secs

3 × 30–45 secs

Week 11 – 70%

Week 12 – 80%

Lifting Warm-up BB Front Squat OR Deadlift OR Modified

3×3

3×3

3×3

3×3

BB Romainan Deadlift (RDL)

3×3

3×3

3×3

3×3

Single Leg Choice (each leg)

3×3

3×3

3×3

3×3

BB Incline Bench Press OR DB Incline Bench Press

3×5

3×5

3×5

3×3

Thursday – Explosive

Week 9 – 70%

Week 10 – 75%

Week 11 – 70%

Week 12 – 80%

Lifting Warm-up BB Clean Shrug OR Clean Jump OR Clean

3×3

3×3

3×3

3×3

BB Push Jerk OR Push Press

3×3

3×3

3×3

3×3

Pulling Choice

3×3

3×3

3×3

3×3

AB Planks

2 × 15–30 secs

3 × 15–30 secs

3 × 30–45 secs

3 × 30–45 secs

Friday – Strength

Week 9 – 75%

Week 10 – 80%

Week 11 – 75%

Week 12 – 85%

Lifting Warm-up BB Back Squat OR Modified Squat

3×3

3×3

3×3

3×3

BB Romainan Deadlift (RDL)

3×3

3×3

3×3

3×3

Single Leg Choice (Each leg)

3×3

3×3

3×3

3×3

BB Bench Press OR DB Bench Press

3×3

3×3

3×3

3×3

BB = Barbell, DB = Dumbell, CB = Cable, MB = Medicine Ball (NSCA, 2012)

Periodization of training is defined as the methodical planning and structuring of training aimed at bringing or keeping an athlete at peak sports performance (Baker, 2007)

There are many forms of ‘periodization’ and while some coaches might prefer one form while another coach might prefer another, they all work. The premise is that the changes in intensity and volume will enable the combat athlete to progress continually, whereas continued progression for any kind of sustainable period by only attempting to do more and more would be impossible; the level of intensity or volume would quite quickly become unmanageable. This type of progression would be termed linear periodization and would yield results for less experienced combat athletes (in regards to resistance training) for a

limited time. Annual S & C Plan

With linear periodization the exercises don’t change, adaptations are caused by exposing the body to a progressive overload from one training session to the next, whether heavier resistance, more reps, more sets and so on. For most people this would soon become monotonous and, as mentioned, results would only be achievable for any length of time for the novice lifter. Undulating periodization or non-linear periodization – is altering the training intensity and volume to subject the body to contrasting stressors. Usually training reverts from lower intensity to higher intensity, typically in 2-week blocks but is also commonly used for 3- and 4week blocks. It is a very good system, especially for the fighter who needs to progress from linear periodization.

Conjugate periodization – with conjugate periodization the goal is to hit many performance qualities in a short time frame, i.e. stronger, faster, better conditioned, hypertrophy for underdeveloped ‘weaker’ body parts that are retarding the fighter’s performance potential. For the strength and conditioning coach who is not working with a fighter year round and is only employed for a short period leading up to a fight, this would be the ideal periodization model. Wave-like periodization – undulates but, unlike undulating periodization, the changes are week-to-week. This system comes from Russian weightlifting. Accumulation/intensification – this method is where there are alternating phases of intensity and volume, for example when training for strength exercises might be selected and performed in a rep range of five to six for 4 weeks and then the next 4 weeks the programmed exercises might be done for one to three reps, for example. Undulating periodization can also be done within a week. This is excellent for the combat athlete who can only do strength and conditioning three times per week, e.g.: • Mon – 5 × 5 • Wed – complexes, MST, etc. • Fri – sets of six to eight reps. Or for someone who may need to add muscle and still get stronger faster and leaner: • Mon – sets of ten to twelve • Wed – sets of six to eight • Fri – complexes, MST, etc Wenning (2015) talks about ‘the law of 72 hours’, meaning the body cannot handle an extreme workload in the same muscle group for 72 hours. This is talking about either maximum effort training or dynamic effort (explosive) training, not the standard training that the average person would do in the gym. The CNS cannot handle ‘extreme’ workloads in similar motor patterns within 72 hours. While the fighter is in camp, as with any other kind of competitive

athlete, it is important to track that poundage is increasing continually. Excellent lifts to gauge whether everything is going to plan are the: • Squat • Deadlift • Bi-acromial bench press • Pull-up When writing the fighter’s programme, if at the beginning the preparation phase (general prep) is done as an accumulation phase, i.e. higher reps, then it helps to build a strong work capacity. If when programming the workout, days are divided in the manner of an upper/lower body split it will have to be decided how the week starts as some people prefer legs on a Monday when they feel more rested. Others prefer legs on a Tuesday because they feel that their nervous system is better prepared from doing upper body workout the previous day. The general preparation phase (GPP) – has to be very complex, multiple energy systems and cannot be ignored: • Strength • Mass (if applicable) • Mobility • Fitness/conditioning

16 CASE STUDIES his is an example of a leg day workout done once every 5 days, each phase is done four times before moving on to the next phase. It is for an eighteen-year-old Thai boxer who has bilateral weak VMOs, his right hamstrings are 40 per cent stronger than the left and he is underweight by 7kg for his height and age. The left leg is always done first on single leg hamstring exercises.

T

Phase 1 Order Exercise

Sets and Reps

Tempo Rest

A1

DB poliquin step-ups

3 × 13–15

1-0-1-0 60 sec

A2

Lying leg curls (single leg)

3 × 8–10

5-0-1-0 60 sec

B1

Low pulley split squat (front foot elevated)

3 × 12–14

3-0-1-0 60 sec

B2

Kneeling hamstring curls

3 × 8–10

5-0-1-0 60 sec

C1

DB step-ups (med height – thigh Just below 45 degrees)

4 × 13–15

1-0-1-0 60 sec

Fig. 16.1 DB POLIQUIN STEP-UPS. This exercise targets the VMO (the teardropshaped muscle that sits above the inner knee). Training this muscle will go a long way in helping to both make the legs more stable and hence stronger but also minimise the risk of knee injury. The fighter should stand on a low box and place a slant board if available on top of the box; a thick weight plate can be used if not. The foot of the working leg should be placed on the platform, turned out slightly with the heel raised. The foot of the non-working leg is positioned so that the back of it lines up with the front of the foot of the working leg and is also turned out slightly but the toes are lifted. Pressure is applied from the working leg by pushing the ball of the foot into the platform and so elevating the body straight up. The nonworking leg is lowered under control back to the starting position, with good posture kept throughout.

Fig. 16.2 LYING SINGLE LEG CURLS. The technique is as when the exercise is done with two legs , but all reps are carried out with one leg and then undertaken with the second leg. The upper body and hips must remain in a fixed position ensuring no twisting.

Fig. 16.3 LOW PULLEY SPLIT SQUAT FFE. The exercise is performed exactly as the same as the low pulley split squat, however in this version the front foot is elevated. This exercise is the first version to be attempted before progressing to

front foot flat. It is also excellent for those who do not have the mobility to perform the front foot flat exercise with good technique.

Fig. 16.4 KNEELING HAMSTRING CURLS. A hamstring exercise that hits the hamstrings a little different to the lying version and because of the more upright posture is more sport-specific. The fighter kneels on the knee rest while the working leg curls the pad up to the back of the leg. The pad is positioned on the lower calf and care should be taken to ensure that technique is good with no attempt to recruit other parts of the body, e.g. twisting the hips and so on.

Fig. 16.5 DB STEP-UPS MED HEIGHT. Owing to the need for stabilization this exercise will hit the whole of the lower body, but it is primarily a quad exercise. The stance should be hip width apart with the full foot of the working leg being flat on the platform. The foot of the non-working leg should be next to the platform with the toes pulled up to prevent the leg assisting with the exercise. At the top of the ROM the foot of the nonworking leg can touch the top of the platform in order to maintain balance but it should not become load bearing. The descent is under control and the foot of the working leg remains on top of the platform until all repetitions are done for that leg.

Fig. 16.6 (Right) STANDING HAMSTRING CURLS. As with the kneeling hamstring curls, except the fighter is stood on the nonworking leg. As it is standing there is an even greater transference to sport.

Phase 2 Order

Exercise

Sets and Reps

Tempo

Rest

A1

DB Petersen step-ups

5 × 8–10

1-0-1-0

60 sec

A2

Kneeling hamstring curls – plantarflexed + toes in

5 × 6–8

4-1-1-0

60 sec

B1

DB split squat (front foot flat)

5 × 7–9

3-1-1-0

60 sec

B2

Lying leg curls (single leg) plantarflexed + toes in

5 × 6–8

5-0-1-0

60 sec

Fig. 16.7 DB PETERSEN STEP-UPS. This is a progression of the Poliquin stepup. However, in this advanced version the heel of the foot on the working leg is raised as high as possible without the support of a slant board or bumper plate. Correct performance of the movement will see the fighter fully extend while keeping the heel of the foot on the working leg high. From here the heel is lowered on the foot of the working leg before being raised again and lifting the fighter up prior to the foot of the nonworking leg returning to the starting position.

Fig. 16.8 KNEELING HAM CURLS. As with the kneeling hamstring curls, but here the foot on the working leg is pointed as though stood on tiptoes and also the toes are turned in. By pointing the foot the calf, working as a knee flexor, is excluded from the exercise, plus turning the toes in causes more of the work to be done by the medial hamstrings.

Fig. 16.9 DB SPLIT SQUAT FFF. As with the other versions of the split squat, this is a quad-dominant exercise but does hit the whole of the lower body. It is performed with dumbbells held down at the sides. The knee travels as far in front of the foot as possible, as long as the heel on the front foot remains down. The

heel on the rear foot remains up throughout and the feet stay like this until the set is completed on the working leg. The foot position is hip width apart while keeping the upper body as upright as possible.

Fig. 16.10 LYING SL LEG CURL. The technique is as when the exercise is done with two legs, but all reps are carried out with one leg and then undertaken with the second leg. The upper body and hips must remain in a fixed position ensuring no twisting.

Phase 3

Order

Exercise

Sets and Reps

Tempo

Rest

A1

DB Petersen step-up

3 × 13–15

1-0-1-0

60 sec

A2

Lying leg curls (bi-lateral) plantarflexed + toes in

3 × 12–14

3-0-1-0

60 sec

B1

BB split squat (foot flat)

3 × 12–14

3-0-1-0

60 sec

B2

DB Romanian deadlift

3 × 12–14

4-0-1-0

60 sec

C1

DB side step-ups

4 × 13–15

1-0-1-0

60 sec

C2

Reverse hyper

4 × 8–10

5-0-1-0

60 sec

Fig. 16.11 DB PETERSEN STEP-UP. This is a progression of the Poliquin step-up. However, in this advanced version the heel of the foot on the working leg is raised as high as possible without the support of a slant board or bumper plate. Correct performance of the movement will see the fighter fully extend while keeping the heel of the foot on the working leg high. From here the heel is lowered on the foot of the working leg before being raised again and lifting the fighter up prior to the foot of the nonworking leg returning to the starting position.

Fig. 16.12 LYING LEG CURLS, PLANT, TOES IN. This is a hamstring exercise with the exercise working the posterior chain by training the hamstrings as knee flexors. If possible the machine should be set so that the legs can fully extend without the weights lowering back on to the stack and so releasing the tension. If this is not possible then lowering to ‘almost’ full extension and maintaining the tension on the hamstrings is the next best thing. The upper body should remain in the same position and the back should not arch in a bid to lift a heavy weight. Full range is the pad making contact with the back of the legs in the top position without the hips lifting to enable this. The feet are pointed as though stood on tiptoes and also the toes are turned in. By pointing the foot, the calves, working as knee flexors, are excluded from the exercise, plus turning the toes in causes more of the work to be done by the medial hamstrings.

Fig. 16.13 BB SPLIT SQUAT FFF. This is a more advanced version of the split squat exercise with the difference being a barbell on the upper traps instead of dumbbells held down at the sides.

Fig. 16.14 DB ROMANIAN DEADLIFT. This is a hamstring exercise and the version shown uses dumbbells held in a neutral grip. The hips are pushed back as far as possible with only minimal knee flexion; the slight knee bend should remain

constant throughout the repetition and not increase as the dumbbells are lowered. The hip/shoulder line should remain throughout the set.

Fig. 16.15 FDB SIDE STEP-UPS. Due to the level of mobility needed at the front of the ankle, the side step-up is a more advanced exercise than the front step-up. The foot of the working leg should be flat on the platform, while the non-working leg should be on the floor, shoulder width away from and in line with the working leg. Keeping good posture and the head in line with the spine, the foot of the working leg is pushed down into the box, resulting in a side step-up.

Fig. 16.16 REVERSE HYPER.Another big posterior chain exercise. The head is

kept in line with the spine and the pad is positioned so that it is on the lower calves and not the Achilles. The pad is raised using the legs so that the lower body becomes in line with the upper body. Going above this will cause excessive shearing forces in the lumbar spine.

Phase 4 Order

Exercise

Sets and Reps

Tempo

Rest

A1

DB lunge

5 × 5–6

4-0-1-0

60 sec

A2

BB Romanian deadlift

5 × 8–10

4-0-1-0

60 sec

B1

DB Bulgarian split squat

5 × 7–9

3-1-1-0

60 sec

B2

Poliquin leg curl

5 × 6–8

5-0-1-1

60 sec

Fig. 16.17 DB LUNGE. This exercise is an ‘in place’ version of the walking lunge and is done using dumbbells held at the sides. The athlete takes a big step forward with the knee travelling as far in front of the foot as possible, as long as the heel on the front foot remains down. The foot position is hip width apart and remains like that as the athlete steps forward while keeping the upper body as upright as possible. The working (front) leg is then used to push the athlete back to the starting position with the upper body remaining upright throughout.

Fig.16.18 BB ROMANIAN DEADLIFT. This exercise is the same as the DB Romanian deadlift version, but performed with a barbell. The bar is gripped with an overhand grip and is slid down the front of the thighs. Once the bar reaches the knees it is normal for it to drift slightly forward away from the legs.

Fig. 16.19 BD BULGARIAN SPLIT SQUAT. As with other versions of a split squat, this is a quad-dominant exercise. However, this version is even more so. The back foot is placed on a platform 10–15cm (4–6in) high; many people perform this exercise incorrectly by having the back foot/leg on a much higher platform, usually a training bench. Performing the exercise on a platform that is too high means a less stable environment, meaning less weight can be used. It also means that the fighter has to choose between leaning forward (totally different exercise) or has to hyperextend the lumbar spine in order to be upright. As with other split squat and lunge movements, the knee should travel as far in front of the foot as possible, as long as the heel on the front foot remains down. The foot position is hip width apart and remains so throughout while keeping the upper body as upright as possible. The back heel stays up and the feet remain in this position until all reps are done on the working leg.

Fig. 16.20 POLIQUIN LEG CURL. This is a lying leg curl that takes advantage of the fact that we are stronger on an eccentric (negative) contraction than we are on the concentric contraction. The toes are pulled back towards the shin to lift the weight up to the back of the thighs. At the top, the foot position changes to plantarflexed (toes pointing), which is a weaker position as the calves cannot help with lowering the weight. Performing the exercise is this way means that the hamstrings can be overloaded for the negative phase of the repetition with a weight that would be too heavy if the whole of the repetition was done with the toes pointed.

All exercises are single leg until phase 3, when we should be

achieving structural balance. Phase 4 is when the lunge has been introduced, as it is more dynamic.

MMA Below is an example of a 12-week programme for an MMA fighter written by the Poliquin Group for a training seminar. It’s a good programme but much more suited to grappling than striking, so would be more ideal for BJJ, judo and such like. Weeks 1–4: Upper Body Structural Balance Order

Exercise

Reps

Sets

Tempo

Rest

A1

DB seated external rotation on knee

8–10

3

4-0-1-0

60 sec

A2

DB incline Powell raise

10–12

3

4-0-1-0

60 sec

B1

Flat DB bench press pronating

8–10

3

4-0-1-0

75 sec

B2

Single arm seated cable row

8–10

3

4-0-1-1

75 sec

C

Incline supinating curls

10–12

3

4-0-1-1

60 sec

Fig. 16.21 DB EXTERNAL ROTATION ON KNEE. This exercise is for the external shoulder rotators. The foot should be positioned on the bench so that when the

point of the elbow is placed in between the VMO (teardrop) and the kneecap the elbow is slightly lower than the shoulder. The non-working arm is used as support on the bench behind the body, with the leg not involved positioned approximately 90 degrees out and the chest and head halfway between the two. The dumbbell is lowered with the forearm perpendicular to the floor as low as possible without the shoulder dropping forward. In the top position the hand, elbow, knee, hip and foot are all in line. Care must be taken to ensure everything stays in the correct position, the leg is not used to help move the weight and the wrist is not cocked to gain more range in the top position. Developing the external shoulder rotators improves punching power, as the external rotators act as breaks to stop the humerus from coming out of the socket when a punch is thrown. The more developed these muscles are, the longer it can be left before they switch on as breaks; weak external rotators will cause the shoulder to break early.

Fig. 16.22 DB INCLINE POWELL RAISE. The exercise technique is exactly the same as the flat Powell raise, except it is performed on an incline bench.

16.23 FLAT DB BENCH PRESS PRONATING. The exercise is mainly for the chest and triceps. The bottom position sees the dumbbells held in a neutral grip just outside the chest, with the elbows approximately 45 degrees out from the body. As the dumbbells are pressed the hands are rotated to a pronated position whereby the palms are now facing towards the lower body. The movement resembles turning a punch.

Fig. 16.24 SINGLE ARM SEATED SUPINATING CABLE ROW. This is an exercise that mainly trains the lats and biceps. It is initiated with a scapula retraction before the elbow is pulled back as the handle is pulled to the side of the waist, however the movement should be fluid and not segmented. The start position sees the working arm fully extended with the hand pronated (palms down). The fighter rotates the hand to a neutral position as the handle is pulled towards the waist. The correct position is sat as upright as possible with the head in line with the spine.

Fig. 16.25 INCLINE SUPINATING CURLS. The arm position for this exercise ensures a stretch on the biceps and also the focus is on the long head of the

biceps. The fighter must stay back on the bench (including the head), so no lifting the head or shoulders off the bench, no excessive arching of the back and so on. At the start the dumbbells are in a dead hang position with a neutral grip, and as the weights are curled upwards they are rotated into supination once elbow flexion gets to 90 degrees. The negative phase of the movement is the exact opposite, with the weights being lowered all the way back to a dead hang.

Weeks 1–4: Lower Body Structural Balance Order

Exercise

Reps

Sets

Tempo

Rest

A1

DB Petersen step-up

15–20

3

1-0-1-0

75 sec

A2

Single leg lying leg curl

8–10

3

4-0-1-0

75 sec

B1

FFE DB split squat

10–12

3

4-0-1-0

75 sec

B2

Seated good morning

12–15

3

3-0-3-0

75 sec

C

Single leg standing calf raise

12–15

3

2-2-1-0

60 sec

Fig. 16.26 DB PETERSEN STEP-UP. This is a progression of the Poliquin step-up. However, in this advanced version the heel of the foot on the working leg is raised as high as possible without the support of a slant board or bumper plate. Correct performance of the movement will see the fighter fully extend while keeping the heel of the foot on the working leg high. From here the heel is lowered on the foot of the working leg before being raised again and lifting the fighter up prior to the foot of the non-working leg returning to the starting position.

Fig. 16.27 SINGLE LEG LYING LEG CURL. The technique is as when the exercise is done with two legs, but all reps are carried out with one leg and then undertaken with the second leg. The upper body and hips must remain in a fixed position ensuring no twisting.

Fig. 16.28 FFE DB SPLIT SQUAT. This exercise is performed in the same way as the FFF version, with the exception being that the front foot is elevated (FFE).

Fig. 16.29 SEATED GOOD MORNING A big hamstring exercise that is most efficiently done on the outside of a rack if one is available. The fighter should get underneath the bar as though performing a low bar squat, with a bench/box positioned so that one step back can be taken before sitting down. The hand position is as wide as possible while the full hands are still on the bar. The fighter will then hinge at the hip as low as possible between the legs without allowing any part of the back to round. The head should remain in line with the spine and the feet should be positioned so that the shins are vertical. For those that struggle to feel the exercise in the hamstrings, the feet can be moved further forward with only the heel touching the floor.

Fig. 16.30 SINGLE LEG STANDING CALF RAISE. A platform should be used with enough height to take the heel as low as possible and so putting the calf on stretch. A weight should be held in the hand on the same side as the working leg, with the opposite hand used for support. From the bottom position the fighter should rise right on to the ball of the foot without bending the knee.

Weeks 5–8: Upper Body Isometric Contraction Order

Exercise

Reps

Sets

Tempo

Rest

A1

Decline BB bench press

3–4

3

1-5-1-0

90 sec

A2

Semi-supinated chin-ups

3–4

3

1-0-1-5

90 sec

B1

Arnold press

5–7

3

4-0-1-0

75 sec

B2

Single arm DB arc row

5–7

3

3-0-1-0

75 sec

C

DB trap 3 raise

8–10

3

4-0-1-0

60 sec

Fig. 16.31 DECLINE BB BENCH PRESS.A decline version of the standard barbell bench press, training mainly the lower chest and triceps. The bar should be lowered to the sternum with the elbows approximately 45 degrees out from the body and pressed straight up. Transfers well to MMA’s ‘ground and pound’.

Fig. 16.32 SUPINATED CHIN-UPS. Chin-ups with the hands facing back towards the fighter. ROM is from fully extended with the arms straight, to chin over the bar with the head remaining in line with the spine. Swinging is to be discouraged. When the fighter fully extends he or she is pulling from a dead hang position and using the back musculature by depressing the scapulae in order to initiate the movement. It is common to see people fail to begin the movement with the back and so not get as much from the exercise as they could. Generally improving the ability to perform chin-ups will result in greater force generation when throwing a punch.

Fig. 16.33 ARNOLD PRESS. This is a seated dumbbell shoulder press, which was designed to hit a lot more of the deltoid than a standard dumbbell shoulder press. The bottom position sees the palms of the hands facing the face of the fighter, with the handles of the dumbbells approximately level with the mouth. Allowing the dumbbells to travel much lower than this will result in a release in tension from the shoulder musculature. The dumbbells are pressed up and rotated while doing so, with the hand position being neutral at approximately 90 degree elbow flexion. The rotation continues along with the press until the palms are facing forward in the fully extended top position. The dumbbells should not be rotated out at the bottom before any pressing starts, this would result in a straightforward pronated shoulder press.

Fig. 16.34 SINGLE ARM DB ARC ROW. For this exercise the position is exactly the same on the bench as the bent over one arm DB row. The bottom position sees the arm fully extended and slightly forward. From here the dumbbell is brought back to the hip on the same side, in an arc motion, with only a slight bend in the elbow, ensuring there is no twisting of the body.

Fig. 16.35 DB TRAP 3 RAISE.This exercise targets the lower trapezius while also training scapula stabilisation. It is a very important exercise to enable the athlete to press well, both vertically and horizontally, and so also more forcefully throwing a punch. An incline bench is positioned so that when the fighter places his forearm

across the top of the bench and rests his head on the forearm his back is at an approximately 45 degree angle. The opposite foot is positioned forward as this more closely resembles athletic movement. The shoulder blade is pulled towards the spine; the fighter might have to let the dumbbell travel forward an inch or two first while in the bottom position to ensure that the motion is correct and not a ‘shrug’, which would recruit the upper trapezius. The dumb-bell is then raised 45 degrees away from the head with the arm kept straight, the hand in a neutral position throughout. When viewed from the side the ear should be visible with the arm having passed it; the exercise is performed without twisting the body. Many people, because of tightness, will not have the range to do this exercise correctly. For those people the single arm bent over raise should be substituted.

Weeks 5–8: Lower Body Isometric Contraction Order

Exercise

Reps

Sets

Tempo

Rest

A1

BB back squat

3–4

3

1-5-1-0

90 sec

A2

Lying leg curl dorsiflexed

3–4

3

1-0-1-5

90 sec

B1

DB front step-up

8–10

3

2-0-1-0

75 sec

B2

Back extension

12–15

3

3-0-1-2

75 sec

C

Seated calf raise

10–12

3

3-0-1-2

60 sec

Fig. 16.36 BB BACK SQUAT (HIGH BAR). This is a quad-dominant squat but obviously it does still train the whole of the lower body. The bar is high on the traps, which means the fighter is in a more upright position throughout the squat. It’s a knee break squat, so the descent is initiated with slight knee flexion before hip flexion. The ROM is all the way down until the hamstrings meet the calves. For this depth to happen with good technique the knees have to travel well in front of the toes, which then allows the hips to drop down while keeping a good hip/shoulder line.

Fig. 16.37 LYING LEG CURL DORSIFLEXED. This exercise is done exactly the same as lying hamstring curls, however the toes are pulled back towards the shin throughout the whole movement.

Fig. 16.38 DB STEP-UP. Owing to the need for stabilization this exercise will hit the whole of the lower body, but it is primarily a quad exercise. The stance should be hip width apart with the full foot of the working leg being flat on the platform. The foot of the non-working leg should be next to the platform with the toes pulled up to prevent the leg assisting with the exercise. At the top of the ROM the foot of the non-working leg can touch the top of the platform in order to maintain balance

but it should not become load bearing. The descent is under control and the foot of the working leg remains on top of the platform until all repetitions are done for that leg. The exercise can also be done using a slightly higher box with the goal of ensuring continuous tension, by lowering under control and only ‘touching’ the ground with the toes of the nonworking leg.

Fig 16.39 BACK EXTENSION. A posterior chain exercise that as long as good technique is used can be utilised by anyone from the absolute novice to the advanced trainee. Range is from whole body alignment in the top position to as low as possible while ensuring no rounding of the spine. Without adding external resistance the exercise can be made more difficult or easier by changing the

position of the arms. Added load can be held across the chest or as a barbell across the upper back. From the bottom position the movement up is initiated by contracting

Fig.16.40 SEATED CALF RAISE. This exercise trains the soleus, which runs underneath and below the gastrocnemius (most visible calf muscle), and trained when the knee is bent. ROM is from heels down as far as possible to get a full stretch, to all the way up as high as possible. While seated calf raises may at first glance not seem appropriate for the combat athlete, the soleus has been shown to produce much more force than the gastrocnemius and weakness of this muscle has been strongly linked to Achilles injury.

Weeks 9–12: Upper Body Dead-stop Training Order

Exercise

Reps

Sets

Tempo

Rest

A1

Incline BB press

4–6

6

2-2-X-0

120 sec

A2

BB supinated bent over row

5–7

6

4-0-1-0

120 sec

B1

Cuban press

8–10

3

3-0-1-0

75 sec

B2

Prone lateral raise

10–12

3

3-0-1-0

75 sec

Fig. 16.41 INCLINE BB PRES. The incline barbell bench press is a big exercise that hits mainly the upper chest and the triceps. The bar is lowered to a point that is higher on the chest than on the flat bench press, with the hand position being so that the wrist is neutral and the forearms are perpendicular to the ground. Generally less weight can be used on the incline version of the bench press. This exercise transfers very well for a combat athlete as the body position is very similar to when the fighter is throwing a straight punch.

Fig. 16.42 BB SUPINATED BENT-OVER ROW. An exercise that mainly hits the lats and biceps. It is a variation of a standard bent over barbell row, except an underhand grip is used with the hands set at approximately shoulder width apart. The knees should be bent slightly, the fighter should then hinge from the hip to approximately 45 degrees or slightly lower, keeping a good hip/shoulder line. The movement is initiated with a scapulae retraction, followed by a row, pulling the elbows back and up as high as possible. However, this is not segmental and should be one fluid movement. The elbows are in tight with the bar travelling along the line of the front of the thighs and into the waist. The barbell is then lowered to

full extension in a dead hang position, allowing the scapulae to protract.

Fig. 16.43 CUBAN PRESS.An exercise to train the external shoulder rotators, so a light resistance is appropriate. To find the correct hand position the bar is placed on top of the head and the hands are positioned so that there is a 90 degree bend at the elbow. The exercise is very segmental. The start position is with the bar in front and the arms fully extended. From here an upright row is performed, raising the bar to approximately sternum level while making sure that the elbows travel as much as possible straight up and not backwards. From this position the bar is rotated until directly overhead and then pressed until the arms are extended.

Fig. 16.44 PRONE LATERAL RAISE. The exercise is done on a 45 degree incline bench. The movement is initiated with a retraction of the scapulae; the dumbbells are then raised up until the top two knuckles are in line with the ear, keeping a soft bend at the elbow throughout while the chest remains on the bench.

Weeks 9–12: Lower Body Dead-stop Training Order

Exercise

Reps

Sets

Tempo

Rest

A1

BB back squat

3–4

6

1-5-1-0

120 sec

A2

Lying leg curl

3–4

6

1-0-1-5

120 sec

B1

BB lunge

8–10

3

2-0-1-0

90 sec

B2

Back extension

10–15

3

3-0-1-2

90 sec

Fig. 16.45 BB BACK SQUAT (HIGH BAR). This is a quad-dominant squat but obviously it does still train the whole of the lower body. The bar is high on the traps, which means the fighter is in a more upright position throughout the squat.

It’s a knee break squat, so the descent is initiated with slight knee flexion before hip flexion. The ROM is all the way down until the hamstrings meet the calves. For this depth to happen with good technique the knees have to travel well in front of the toes, which then allows the hips to drop down while keeping a good hip/shoulder line.

Fig. 16.46 LYING LEG CURL. As the name implies, this is a hamstring exercise with the exercise working the posterior chain by training the hamstrings as knee flexors. If possible the machine should be set so that the legs can fully extend without the weights lowering back on to the stack and so releasing the tension. If this is not possible then lowering to ‘almost’ full extension and maintaining the tension on the hamstrings is the next best thing. The upper body should remain in the same position and the back should not arch in a bid to lift a heavy weight. Full range is the pad making contact with the back of the legs in the top position without the hips lifting to enable this.

Fig. 16.47 BB LUNGE.This exercise is done exactly the same as the BB Walking Lunge, however the fighter stays ‘in place’. From the bottom position (hamstrings

touching the calf) the front leg is used to push the body back to the standing upright position that the repetition started in. There should be no pause at the bottom and a great effort is to be made to ensure that the fighter does not use the non-working leg in an attempt to ‘pull’ himself back up.

Fig. 16.48 BACK EXTENSION. A posterior chain exercise that as long as good technique is used can be utilised by anyone from the absolute novice to the advanced trainee. Range is from whole body alignment in the top position to as low as possible while ensuring no rounding of the spine. Without adding external resistance the exercise can be made more difficult or easier by changing the position of the arms. Added load can be held across the chest or as a barbell across the upper back. From the bottom position the movement up is initiated by contracting the glutes.

Programme example for a high-level fighter between fights who fights

regularly. This could be used by a combat athlete from any sport. It is designed for a fighter who has achieved peak physical fitness for a fight and needs to hold that level as much as possible for an upcoming fight without becoming over-trained or ‘burnt out’. It is only 2 days a week and is to complement the fighter’s technical training, sparring and so on. The purpose of the training is for maintenance of strength, power and injury prevention, also to maintain an elite level of speed, agility and endurance. The percentage is of 1RM.All sets are undertaken of each exercise with the rest period untimed; the rest lasts as long as it takes for the fighter to be ready for the next set. The exercises are carried out in straight sets, i.e. all sets are completed of each exercise before moving on to the next exercise. The main muscles used are perceived to be those of the upper body, in fact the core and the muscles of the hip play a major role. The fighter is training with a lot of powerful lower body exercises because power is generated from the floor upwards. If another resistance day is to be scheduled during this phase a day concentrating on hip movement and generating rotational force would be advantageous. Maintenance programme Monday Warm-up/dynamic stretches

5–10 min

Ballistic medicine ball training

6 reps, 3 sets

Power clean

80% × 2, 6 sets

Push press with dumbbells

80% × 2, 6 sets

Front squat

85% × 3, 6 sets

Clean pull

85% × 3, 6 sets

Bent over rows

5–8 reps, 5 sets

Abdominals (lower)

5 sets of 10, weighted

Lower back (45 degree back extension bench)

5 sets of 10 with weight

Cool down Thursday Warm-up/dynamic stretches

5–10 min

Low level bounding

4 × 40m

Power snatch

80% × 2, 6 sets

Push press with dumbbells

80% × 2, 6 sets

Back squat

85% × 3, 6 sets

Snatch pull

85% × 3, 6 sets

Military press

4 reps, 5 sets

Abdominals (upper)

5 sets of 10, weighted

Lower back (45 degree back extension bench)

5 sets of 10 with weight

MMA FIGHTER The mixed martial artist is in his early twenties and is not far into his career. He has taken a fight with only a month’s notice. His main problem is that he is carrying a high body fat percentage and needs to lose a lot of weight, not just to make weight but also for the fight. The following two workouts are modified ‘death circuits’; each one should be completed once a week with several days off in between, e.g. Monday and Thursday or Tuesday and Friday. They are very, very difficult and should only be done for 4 weeks. All exercises are twelve reps maximum, if the fighter can do thirteen reps then the weight is not heavy enough. The goal is always to get twelve reps and to be continually increasing the weight. The second workout will be very taxing on the grip. If possible wrist straps should not be used but if it cannot be done then they can only be used for the deadlifts, definitely not for the NG chins. The fighter’s MMA coaches are working with him in regards to cardio and diet in order to explore every avenue to boost fat loss. These are workouts designed to cause rapid fat loss without losing strength. All exercises are 12RM, add weight if possible for chin-ups and dips. Workout A Order

Exercise

Reps

Sets

Tempo

Rest

A1

BB back squat

12

5

4-0-1-0

10 sec

A2

Supinated chin-up

12

5

4-0-1-0

10 sec

A3

Trap bar deadlift

12

5

4-0-1-0

10 sec

A4

Dips

12

5

4-0-1-0

180 sec

Fig. 16.49 BB BACK SQUAT. This is a high bar squat, but does still train the whole of the lower body. The bar is high on the traps, which means the fighter is in a more upright position throughout the squat. It’s a knee break squat, so the descent is initiated with slight knee flexion before hip flexion. The ROM is all the way down until the hamstrings meet the calves. For this depth to happen with good technique the knees have to travel well in front of the toes, which then allows the hips to drop down while keeping a good hip/shoulder line.

Fig. 16.50 SUPINATED CHIN-UP. Chin-ups with the hands facing back towards the fighter. ROM is from fully extended with the arms straight, to chin over the bar with the head remaining in line with the spine. Swinging is to be discouraged. When the fighter fully extends he or she is pulling from a dead hang position and using the back musculature by depressing the scapulae in order to initiate the movement. It is common to see people fail to begin the movement with the back and so not get as much from the exercise as they could. Generally improving the ability to perform chin-ups will result in greater force generation when throwing a punch.

Fig. 16.51 TRAP BAR DEADLIFT. This exercise is often used as a replacement for the standard barbell deadlift because it puts significantly less stress on the lower back. The movement actually is closer to a quarter squat than a full ROM deadlift and can also be an excellent stepping stone to get to the standard deadlift if the fighter has little resistance training experience. However, ideally for the experienced fighter who does not have lower back problems it could and should be programmed as a stand-alone exercise along with the standard barbell deadlift. Foot position is in the middle and in a medium width stance; the middle of the hand should be approximately level with the shin. The upper back should be set with the hip/shoulder line showing no rounding. With the chest up and the head in line with the spine the fighter should grip the handles very tightly and extend quickly, before lowering under control and resetting the back. Fast trap bar deadlifts with a light weight have been shown to display power of similar levels to the Olympic lifts.

Fig. 16.52 DIPS. A big exercise for the chest and triceps. Hand width should be just outside the hips to avoid causing potential shoulder problems. Upper body forward lean should only be slight while keeping the head in line with the spine. Range of motion (ROM) should be from almost lock-out in the top position to the shoulders being lower than the elbows in the bottom position. Dips transfer very well to ‘ground and pound’ in MMA.

Workout B Order

Exercise

Reps

Sets

Tempo

Rest

A1

FFE DB split squat

12

5

4-1-1-0

10 sec

A2

Incline BB bench press

12

5

4-0-1-0

10 sec

A3

BB deadlift

12

5

4-0-1-0

10 sec

A4

NG chin-up

12

5

3-0-1-1

180 sec

Fig. 16.53 FFE DB SPLIT SQUAT. As with the other versions of the split squat, this is a quad-dominant exercise but does hit the whole of the lower body. It is performed with dumb-bells held down at the sides, and the foot of the working leg (front foot) is on a platform several inches high. The knee of the front foot travels as far forward as possible, as long as the heel of this foot remains down. The heel on the rear foot remains up throughout and the feet stay like this until the set is completed on the working leg. The foot position is hip width apart while keeping the upper body as upright as possible. This version is generally done earlier in the fighters programming with the goal of progressing to the more difficult Front Foot Flat (FFF) version. A slightly higher platform may have to be chosen for those with less ankle mobility, which tends to be the case when there is a histrory of injury to the area.

Fig. 16.54 INCLINE BB BENCH PRESS. The incline barbell bench press is a big exercise that hits mainly the upper chest and the triceps. The bar is lowered to a point that is higher on the chest than on the flat bench press, with the hand position being so that the elbows are bent approximately 90 degrees when the bar is several inches above the chest. Generally less weight can be used on the incline version of the bench press. This exercise transfers very well for a combat athlete as the body position is very similar to when the fighter is throwing a straight punch.

Fig. 16.55 BB DEADLIFT. A massive posterior chain exercise, which also hits almost every muscle in the body. The bar should be gripped tight and should be over the middle of the laces. The head should be in line with the spine and the hips a little higher than the knees. From here the bar should be lifted with the back angle remaining the same, until the bar clears the knees. Once the bar clears the knees then the fighter should perform a horizontal hip drive (hip extension not back extension). From the top position the movement is reversed, the bar is lowered as if performing a Romanian deadlift until it passes the knees, at which point the hips drop down as the bar approaches the floor. Once the weight has returned to the floor the fighter must reset the back for the next repetition. It is not a ‘bounce lift’; it is a deadlift so the weight is lifted from a dead stop. An excellent hip/shoulder line must remain constant throughout.

Fig. 16.56 NG CHIN-UP. This exercise mainly targets the lats and the biceps. The position of the hands is neutral (facing each other) and they are typically set shoulder width or a little wider depending on the equipment available at the gym. The teaching cues are the same as with the supinated (palms facing back towards the fighter) chin-up, with this neutral hand position being a stronger one so enabling the fighter to usually do more reps or add more weight.

MASTERS AGE GROUP AMATEUR BOXER The boxer is in his early forties and is training to fight in a masters

tournament. He has been doing CrossFit and so has experience of the Olympic lifts but is out of shape and has a poor work capacity. The programme is his strength and conditioning for the 9 weeks leading up to the fight. The programme is divided into three, 3-week phases. He has a full-time job and is on a programme for which he performs his S&C three times per week. It is written for a gym with limited equipment. The first phase is designed to improve body composition by adding muscle and losing fat. It is laying down a hypertrophy foundation to build strength upon and also with the goal of getting him used to working hard. He is training full body each workout. Heading here Order Exercise

Reps

Sets Tempo Rest

Phase 1: Mon A1

DB deadlift

10–12 4

3-1-1-0

60 sec

A2

Flat DB bench neutral grip

10–12 4

4-0-1-0

60 sec

B1

DB bent over row neutral grip

8–12

3

3-0-1-0

60 sec

B2

DB high step lunges in place

8–12

3

3-0-1-1

60 sec

C1

Standing DB curls neutral grip

8–12

3

3-0-1-0

60 sec

C2

Triceps extensions 15 degree decline DB neutral grip

8–12

3

3-0-1-0

60 sec

D1

Arm abducted DB external rotation on Scott bench (lateral)

10–12 3

2-0-2-0

10 sec

D2

Prone incline front raise and luge DB neutral grip

10–12 3

2-0-2-0

60 sec

Phase 1: Wed A1

DB front squat

6–8

4

3-1-1-0

75 sec

A2

BB RDL

6–8

4

4-0-1-0

75 sec

B1

DB chest press off floor

6–8

4

3-1-1-0

75 sec

B2

Chin-ups on rings

6–8

4

3-0-1-1

75 sec

C1

Standing single arm DB shoulder press NG

6–8

4

3-0-1-0

75 sec

C2

Standing close grip BB curls

6–8

3

3-0-1-0

75 sec

C3

Incline DB triceps extension

6–8

3

2-0-2-0

75 sec

Phase 1: Fri A

DB complex

50

4

3-1-1-0

90 sec

B1

Renegade row

10–12 4

2-0-2-0

30 sec

B2

BB supinated bent over row close grip

20–25 4

1-0-1-0

60 sec

C1

Plank push-ups

12–15 3

1-1-1-1

30 sec

C2

Valslide handwalks

40m

1-0-1-0

60 sec

3

A = 10 × upright row, high-pull, squat push-press, bent over row, high-pull. C1 = Both arms at the same time, not alternate. Weeks 4–6 the programme is 5 × 5.

During weeks 7–9 the fighter’s exercises were more dynamic, power clean, power snatch and so on. His fight was scheduled for Saturday night and the last week was a taper week with the last day of heavy lifting arranged for 5 days before the fight (Monday). The following is a much more in-depth case study that illustrates more of the assessment process.

ELITE LEVEL BOXER The boxer was a world-class fighter who has been inactive due to being in prison for two years; he is also a recovering crack addict. He has the chance to get his career back on track and has a massive fight lined up. The fighter does have experience of strength and conditioning so some of the exercises would not be suitable for a beginner. There are 6 months to prepare for the fight. While this would work very well, this is not the fighter’s strength and conditioning programme for ‘camp’. Owing to the ability level of the fighter along with his level of inactivity he will be undertaking a 12-week strength and conditioning programme and then going on to a 12-week boxing camp in a remote location, where he will not have access to quality resistance training. The fighter does have advanced levels of resistance training experience. The programme could just as easily be done in the 12 weeks leading up to the fight, with the only exception being a taper during the final week. The fighter has always had a good aerobic base from his ‘traditional’ training and has kept up these type of submaximal runs so no running/cardiovascular type exercise will be done during the strength and conditioning programme unless the fighter chooses to go for a run in his own time. This should be done no more than once a week to maintain his aerobic base. The fighter’s boxing trainer has been advised that he should perform intervals instead of the usual long steady-paced run, again one long run per week is acceptable to both maintain the aerobic base and for the psychological benefit of keeping the fighter doing that to which he is accustomed.

There are some energy systems-type exercises and some modified strongman training in his programme. Modified strongman exercises such as pushing the prowler and dragging the sled are performed at a steady pace; the fighter does not try to run except when prescribed in the final phase. The fighter will be training 4 days per week, lower body on Mondays and Thursdays, upper body on Tuesdays and Fridays. Wednesdays are a non-training day on which he will be receiving soft tissue work such as ART (P. Michael Leahy, D.C., CCSP) and FST (Frederick, A. and C.), along with sports massage and so on. His diet and supplement protocol have also been organized. The fighter has been advised to perform mobility work concentrating on the identified tight muscles. He has bilateral weak external shoulder rotators, bilateral weak VMO’s and weak hamstrings, especially medial, and the right hamstrings are stronger than the left. He also has weak wrists and forearms. He weighs his usual non-dehydrated weight and is 15 per cent body fat. He has never been lean but the goal this time is to have him down to approximately 6 per cent body fat at his usual pre-fight body weight. The fighter is fast twitch dominant in the tested areas of the upper body, which is to be expected of an elite level boxer. He has weak external shoulder rotators so these will be worked on to aid structural balance and also to increase punching power. The external rotators are the decelerators of the humerus, meaning that they are important in all sports that involve rapid acceleration of the humerus using the internal rotators. Weak external rotators will decelerate early. The more hypertrophy a muscle has, the better it functions as a set of brakes (Charles R. Poliquin, 2005). Rather than the Dr F. Hatfield method of testing fibre make-up (80 per cent 1RM), the Charles Poliquin method is being used (85 per cent 1RM). The Acromion grip bench press and supinated grip chin-up were used, both with a 4010 tempo. External shoulder rotation was tested using the trap 3 raise – tempo 3110 –and external rotation (elbow on knee) – tempo 4010. Est. T-3 Raise – 10.6 per cent (8RM) Est. Ext. Rot – 9.8 per cent (8RM)

Structural balance of the lower body was tested using various tests and also length tension tests. The training programme has twelve separate workouts, each one being performed four times. There is an accumulation phase where the main stressor is volume; an intensification phase where the main stressor is intensity and the final 4 weeks are a combination of accumulation and power. Isometric training is introduced during the intensification phase, ‘functional isometric contractions’ (Fleck, Kraemer and O’Shea), and ‘auxotonics’ (Letzelter and Letzelter and Hartmann and Tunnemann). There is a variation in the Bulgarian split squat with a 4-second isometric contraction every rep compared to the single longer isometric contraction at the end of the set in the isometric bench press. There is no tapering period as the fighter is not fighting at the end of his strength and conditioning programme. The goal is to address structural balance and get him in the best shape possible before he goes to his boxing camp. Various strength qualities are addressed: Relative strength – the fighter competes in a weight class. The maximum force an athlete can generate per unit of bodyweight irrespective of time of force development. Improves neural drive (maximum weights/nervous system methods) (Poliquin Group, 2004) The length of the rest interval is dictated by the training goal. To maximize impact on the nervous system, full recovery is recommended. By keeping the time under tension short, it can be ensured that the high-energy phosphagens are the main fuel sources for those high-intensity contractions. The majority of the training will focus on relative strength and functional hypertrophy. Resistance – the goal will be to increase the resistance on the bar by 2 per cent every workout. The wrist and forearm weakness will be addressed by using fat bars and also by performing a limited number of biceps curls in the neutral position. When fat bars are used, the hands and forearms are engaged more than with a regular bar.

In phase 3 of the programme there is the inclusion of supersets and tri-sets with minimal rest in between. This is so that the same muscle groups can be trained from a different angle to hit different fibres and so the time under tension can be increased while keeping the intensity high. The shorter the rest interval, the higher the growth hormone production and so the more fat is burnt (Poliquin Group, 2005). Extensive research shows that short rest periods and large total volume of work are the two most important factors in leading to a significant increase in G.H. levels. There are longer rest periods between sets of those exercises that have a greater neurological demand and those requiring a precise force pattern. Antagonist muscles have been paired to reduce the length of rest period and so increase total volume achieved during the training session. Having the antagonist pairs contracting alternately (e.g., flexion followed by extension) instead of employing agonist contractions alone (precontraction of antagonists), the ability to achieve full motor unit activation (MUA) in a muscle contraction is enhanced (Poliquin Group, 2004). Hamstring curls have been included in the programme to help correct the lower body imbalances. When tested the athlete had a tendency to dorsiflex his ankle and turn the toes out, suggesting weak medial hamstrings and lateral hamstring dominance, also the use of the gastrocnemius as knee flexor. Hence, the hamstring curls will be carried out with the toes pointing inwards to maximize medial hamstrings and the ankle plantarflexed to stop the gastroc being used as a knee flexor. It is much easier to correct this imbalance using hamstring curls than any other hamstring exercise. There is an exception towards the end of the programme where hamstring curls are undertaken with the toes out and the ankle in dorsiflexion as part of a tri-set for the hamstrings. All unilateral hamstring work is carried out first with the weaker left leg. As the programme progresses there is an inclusion of rapidly executed movements, an increase in speed of contraction to facilitate power. Explosive movements – training for explosive power (Jeffreys, I., 2012) – Power emphasis. Maximal strength and speed of movement

are positively correlated at all loads (Poliquin Group, 2004). Scientific research has demonstrated that there is a positive correlation between maximal strength and speed of movement at all loads (Burhle and Schmidtbleicher, 1981; Heydon et al., 1988). Instead of having week four as a restitution week, every phase has a download week at week three where there is a reduction in volume. Every third workout the volume is cut by 40 per cent to raise testosterone and make the fighter more anabolic (Poliquin Group, 2005; Benoit, A., 2009). At the end of this strength and conditioning programme the boxer will have a better body composition, be stronger, faster and have a greater structural balance. Upper Body Structural Balance: Height: 5ft 8in (1.73m) Weight: 150lb (68kg) 1RM bench press – 70kg 85% 1RM – 60kg – no. of reps = 3 – fibre type = FT 1RM supinated chin-up – body weight + 35kg85% 1RM - body weight + 20kg – no. of reps = 1 – fibre type = FT Est. Ext Rot – 9.8% – 7kg – actual weight achieved – 4kg – 8 reps left, 8 reps right. Est. Trap 3 raise – 10.6% – 7kg – actual weight achieved – 2.5kg – 7 reps left, 8 reps right. Lower Body Structural Balance: KlattTest: Low and medium step. Right: Weak VMO – Knee dropped in. Weak hamstrings – Hopped forward. Left: Weak VMO – Knee dropped in. Weak Hamstrings – Hopped forward. Rocker Board: Tight IT band – Knees buckled briefly at 45 degrees.

Adhesion of adductor magnus and medial hamstrings – Knees buckled at 90 degrees. Tight psoas – Glutes start to stick out at 15 degrees. Wobble Board: Both sides: Weak VMO – Knee falls in. Quad dominant – Weak glutes – pushed down with toes. Weak QL – Wobble from side to side. Sit Fit: Both sides: Quad dominant – Weak glutes – pushed down with toes. Overhead Squat: As athlete reached ¼ squat the bar travelled forward and heels began to rise – test stopped. Graded 1/10. Length Tension Tests: Hamstrings: Right: A little tight. Left: Good. Short Adductors: Right: Tight. Left: Tight. Piriformis: Right: Good. Left: Good. Modified Thomas Test: Psoas OK on both sides. Quads very tight on both sides. Phase 1 – Accumulation Lower A Order

Exercise

Reps

Sets

Tempo

Rest

A1

Low pulley split squats, front foot flat

6–8

4

4-0-1-0

75 sec

A2

Kneeling leg curl, foot inward plantarflexed

6–8

4

4-0-1-0

75 sec

B1

DB Russian step-ups, medium

8–10

4

2-0-1-1

75 sec

B2

Low pulley pull-throughs

12–10

4

3-0-1-0

75 sec

C1

Side step band/walking

15–20

3

1-0-1-0

60 sec

C2

Single leg hip thruster

15–12

3

3-0-1-1

60 sec

Notes: A1 – Allow the front knee to travel as far forward as possible. Hold in opposite hand with a neutral grip. All one leg and then the other. A2 – Toes pointed and turned in. B1 – Flex opposite hip as you come up box. Thigh is at 45 degrees. B2 – Knees slightly bent. Hold rope attachment between legs, lean forward keeping back neutral, then drive hips forward. C1 –

Athletic posture, enough bend at knees and hip to enable boxer to touch his knees. Keep knees turned out in line with toes. C2 – Hold non-working leg straight and horizontal to ground. Working leg when hip is fully extended has 90 degree bend at knees. Toes are straight. Upper A Order Exercise

Reps

Sets Tempo Rest

A1

1 ¼ 15 degree DB bench press neutral grip

6–8

4

3-1-1-0

75 sec

A2

Thick bar neutral grip chin-ups

6–8

4

3-0-1-0

75 sec

B1

Seated DB Arnold press

8–12

3

3-0-1-0

60 sec

B2

Seated single arm cable row – thick handle

8–12

3

3-0-1-1

60 sec

C1

Standing curls thick neutral grip bar mid-grip

8–12

3

3-0-1-0

60 sec

C2

Triceps extensions 15 degree decline DB neutral grip

8–12

3

3-0-1-0

60 sec

D1

Arm abducted DB external rotation on Scott bench (lateral)

10–12 3

2-0-2-0

10 sec

D2

Prone incline front raise and luge DB neutral grip

10–12 3

2-0-2-0

60 sec

Notes: A1 – Palms are facing each other, greater range meaning max stretch of pecs. A2 – Use a parallel grip that is shoulder width apart. Go for full range of motion on each repetition. B1 – Start with supinated grip, rotate to a pronated. B2 – Keeping hand neutral, from fully extended while sat upright pull thick D handle to side of waist. C1 – Stand upright and look straight ahead. Palms are facing each other and shoulder width apart. C2 – Use a neutral grip. DBs must touch shoulders. D1 – Elbow is slightly lower than shoulder. Arm is abducted laterally, back is towards bench. D2 – Bring arms up until they are in line with your body. Palms are facing each other. Then, keeping them straight, bring them back into a luge position. Lower B Order

Exercise

Reps

Sets

Tempo

Rest

A

Snatch grip jumps from above knee

6–7

5

1-0-1-0

100 sec

B

Overhead barbell split squats front foot flat

6–8

5

4-0-1-0

90 sec

C1

Forward sled drag

20m

5

1-0-1-0

10 sec

C2

Prowler

20m

5

1-0-1-0

10 sec

C3

Backwards sled drag

20m

5

1-0-1-0

120 sec

Notes: A – Shoulders go straight up. Lifts starts from above the knee. Grip is outside shoulder width. Jump and fully extend all in one movement. B – Front knee moves forward as far as possible while foot remains flat. Bar is held in the overhead squat position. All one leg and then the other. Weight should be reasonably light as the exercise is very taxing on the postural muscles. C1 – Face away from the sled with handle in each hand, arms are fully extended behind. Plant heel and then pull with it for hamstring recruitment. C2 – Use low handles, drive with lower body. C3 – Stay low for quad recruitment, especially VMO. Upper B Order

Exercise

Reps

Sets

Tempo

Rest

A

Power clean mid-thigh from hang

4–6

5

1-1-X-0

120 sec

B

DB complex

48

3

1-0-1-0

90 sec

C1

Bench press, floor thick barbell mid-grip

15–20

3

1-1-X-0

60 sec

C2

Suspension trainer inverted row

15–20

3

1-0-1-1

60 sec

D

Powermax 360

40 sec

4

X-0-X-0

60 sec

E1

Prone bridging buzzsaw

10–12

3

2-0-1-1

60 sec

E2

Kneeling cable woodchops

10–12

3

2-0-X-0

60 sec

Notes: A – Keep bar close at all times. Lift starts from mid-thigh from the hang. B – Two DBs. Six high pulls from knee, rising on to toes. Six cleans. Six push press. Six bent over row. Twice through is one set. C1 – Triceps touch the floor in bottom position. Grip is palms width wider than shoulder grip. 1 second deload on floor. C2 – Supine rows using suspension trainer. Progression is raising feet on to box. D – As explosive as possible. Standing. 10 seconds alternate chest press, 10 second flyes, 10 seconds reverse flyes, 10 seconds sideto-side (bilateral). E1 – Rest on elbows in plank position with feet on Valslides. Your body should be well aligned. Slide bodyweight backwards using feet, keeping alignment. E2 – Split knee stance, chop cable to outside opposite hip.

Phase 2 – Intensification Lower A Order

Exercise

Reps

Sets

Tempo

Rest

A

Power snatch Below knee from hang wide grip

2–4

6

2-1-X-0

120 sec

B

Box jumps

2–4

6

1-0-X-0

100 sec

C1

Tyre flip

2–4

5

X-0-X-0

10 sec

C2

Prowler

20m

5

1-0-1-0

120 sec

D

Rickshaw

20m

4

2-0-1-0

120 sec

Notes: A – Catch bar in power position. Lift starts from below knee in the hang. Go as wide as possible keeping proper form. B – Land firm, walk down. C1 – Hips low in start position with good posture. Triple extension after initial hip drive. Transition position. Catch position. Arm drive finish position. C2 – Hips low, drive with legs. Good technique. D – Deadlift and then walk until finish point. Keep good posture. Upper A Order

Exercise

Reps

Sets

Tempo

Rest

A

Speed power clean Mid-thigh

6–8

5

X-0-X-0

120 sec

B

Shoulder press standing log neutral grip

5–7

4

1-0-X-0

90 sec

C1

Versapulley 1 arm row

7–9

4

X-0-X-0

90 sec

C2

Isometric bench press paused at 30 degrees

4–6

4

1-0-1-7

120 sec

D

Marpo rope machine pulldowns

30 sec

3

X-0-X-0

60 sec

E1

Landmine twist

6–8

3

2-0-2-0

60 sec

E2

Ab wheel rollouts

8–10

3

2-1-1-0

60 sec

Notes: A – Keep bar close at all times. Lift starts from mid-thigh. Performed as fast and correctly as possible with no pause between reps. B – Palms are just outside shoulder width. Exercise is performed standing using a split stance. C1 – One arm row. Performed as explosive as possible. Fast but keeping eccentric phase under control. Performed standing using a split stance (opposite leg forward to working arm). C2 – Pins set at 90 degree elbow

flexion. Press into pins hard and hold for 7 seconds on sixth rep. D – Sit close with good posture. Hand over hand as fast as possible. E1 – Keep arms fixed. No hip movement or rotation of lower back. E2 – Knees on floor. Hands on Ab Wheel. Roll out as far as possible. Hold good posture through movement. No hip flexion throughout the exercise. Lower B Order Exercise

Reps Sets Tempo Rest

A1

Squats buffalo bar heels elevated

3–5

5

5-0-1-0 90 sec

A2

Glute ham raise ecc. accentuated feet inward

3–5

5

5-0-1-0 90 sec

B1

Isometric split squats back foot elevated low BB. Paused at 30 degrees

2–4

4

1-0-1-4 75 sec

B2

Reverse hyper feet narrow and toes neutral

9–11

4

2-0-1-0 75 sec

C1

Keiser Air 300 runner

20 sec

3

X-0-X- 60 sec 0

C2

Stability ball single leg hip ext. and ham curl

10–15 3

3-0-1-1 60 sec

Notes: A1 – Wide grip on bar, heels slightly elevated. Feet are shoulder width apart. A2 – Extend arms overhead before lowering. Toes are in. B1 – Back foot is elevated 10cm. BB is held between legs. Pins are set at shin height. Pull bar, chest up. B2 – Legs can only go as high as hip/shoulder line. Feet are narrower than width of hips and toes are straight. C1 – Run as explosively as possible. Keep chest on pad and body in correct alignment. C2 – One foot on ball. Keep nonworking leg straight and just off ball. Fully extend hip and use the heel to pull the ball under the body. Upper B Order Exercise

Reps

Sets Tempo Rest

A1

Supinated chin-ups regular bar

4–6

5

5-0-1-0 10 sec

A2

Wide grip pulldowns thick bar neutral grip

8–12

5

3-0-1-0 120 sec

B1

Bench Press 15 degree incline thick barbell mid-grip

4–6

5

5-0-1-0 10 sec

B2

Flat DB bench press neutral grip

8–12

5

3-0-1-0 120 sec

C1

Trap 3 raise bent over bench supported thick DB neutral grip

10–12 3

4-0-1-0 60 sec

C2

Incline prone Ws

10–12 3

2-0-3-0 60 sec

Notes: A1 – Hands are shoulder width apart, palms facing self. A2 – Extend from upper body back only. Palms are facing each other and grip is wider than shoulder width. B1 – Bring bar towards sternum. Grip is a palms width wider than shoulder width. B2 – Palms facing each other, max stretch on pecs. C1 – Rest forearm on top of incline bench with forehead then on forearm. Elbow is slightly bent. Bring arm up passed ear. C2 – 60 degree bench. ‘Elbow row’ until upper arms are horizontal. Elbows 90 degrees. Rotated DBs (pronated) then press in line with body.

Phase 3 – Power Lower A Order

Exercise

Reps

Sets

Tempo

Rest

A1

Sumo deadlift

4–6

4

5-0-1-0

10 sec

A2

Lunges safety bar alternating

6–8

4

3-0-1-0

10 sec

A3

Backwards sled

50m

4

X-0-X-0

120 sec

B1

Standing leg curl foot inward plantarflexed

4–6

4

4-0-1-0

10 sec

B2

Lying leg curl feet outward dorsiflexed

6–8

4

3-0-1-0

10 sec

B3

Kettlebell swing

10–15

4

1-0-1-0

120 sec

C

Standing calf raise toes inward mid-stance

10–15

3

2-0-1-1

60 sec

Notes: A1 – Wide foot stance. Knees track over feet. Close hand position with alternate grip. A2 – Concentrate on explosive push-off from front leg. Alternate from one leg to the next with each rep. A3 – Use Petersen step running motion. B1 – Toes pointed and turned in. B2 – Toes are up towards shins and turned out. B3 – Drive with hips using good posture. C – Stretch fully in bottom position, toes in. Upper A Order Exercise

Reps Sets Tempo Rest

A1

Bench press Neutral mid-grip bar

4–6

5

4-0-1-0 100 sec

A2

Chin-ups standard bar narrow neutral grip

4–6

5

4-1-1-0 100 sec

B1

Bench Press 30 degree incline thick DB pronating grip

6–8

4

3-0-1-0 90 sec

B2

Rowing bent over kneeling DB unilateral elbow out pronated

6–8

4

3-0-1-1 90 sec

C1

Shoulder press seated hairline lockouts BB mid-pronated grip

8–10 3

2-1-1-0 60 sec

C2

Turk hammer curls

8–10 3

3-0-1-0 60 sec

Notes: A1 – Palms are facing each other a little wider than shoulder width. A2 – Parallel grip 10–15cm (4–6in) apart. Full range of motion on each repetition. B1 – Palms facing each other in bottom position. Rotate DB as press up to a palms facing forward position. B2 – Upper arm is abducted at 90 degree to torso at the top end of the movement. C1 – Palms are just outside shoulder width. Back is supported by upright bench. Pins are set at hairline. Deload for 1 second on pins. C2 – Standing. Concentrate on grip. Lower B Order

Exercise

Reps

Sets

Tempo

Rest

A1

Keiser power squat machine feet flat

3–4

6

2-0-X-0

10 sec

A2

Penta jumps

4–6

6

X-0-X-0

120 sec

B1

Split squats front foot flat safety bar with bands

2–4

5

3-0-X-0

10 sec

B2

Jumping split squats – body weight

4–6

5

X-0-X-0

120 sec

C

Prowler sprint

20m

6

X-0-X-0

60 sec

Notes: A1 – Full squat. Perform concentric phase as fast as possible. A2 – Minimal ground contact. B1 – Allow the front knee to travel as far forward as possible while keeping the heel on the ground. Safety bar on back holding handles. Explosive concentric. B2 – Alternate between legs. C – Hips low, drive with legs. Upper B Order Exercise

Reps

Sets Tempo

Rest

A

Snatch pulls above knee mid-grip and 2 power snatches

1–3

6

120 sec

B

Keiser seated box shoulder press

15 sec 4

2-0-X-0

X-0-X-0 90 sec

C

Standing single arm lawn mowers

15s

4

X-0-X-0 90 sec

D

0, 2, 3, 4 board bench press

15–20

4

X-0-X-0 90 sec

E1

Suspension trainer prone pull-ins

10–15

3

3-0-1-0

60 sec

E2

Versapulley reverse woodchops

10-12

3

2-0-1-0

60 sec

Notes: A – One rep to nipples, two overhead. Light and fast. B – Squat machine. Keep good posture. As fast as possible. C – Chest up, bring elbow high, keep wrist in line with forearm. As fast as possible. D – Five reps with no boards, then two, three, four. Range gets smaller as become tired. E1 – Feet in straps, hands on floor. Pull knees towards chest. Straighten legs back to good posture. E2 – Arms straight, chest up. Control eccentric phase.

BONUS INFORMATION Over-Tense Combat Athletes Higher skilled combat athletes that are usually more experienced do not waste energy or potential speed by recruiting muscles that are not being used for any given movement. These athletes are relaxed and smooth with their movements. Less experienced fighters tend to be very tense, causing a great loss of energy and also a great reduction in potential speed. Practice in relaxing the face and hands will stop this over-recruitment of non-working musculature and so enable faster smoother actions while also minimizing wasted energy expenditure.

Correcting Bad Habits It is quite easy for a good technical coach/trainer to spot a fighter’s bad habits/flaws in his game. This would appear to be easy to resolve with high-quality training and correction under the coach’s watchful eye. However, when in competition, the athlete when under extreme stress will always revert back to the ingrained patterns and flaws that were thought to have been eradicated. In order to ingrain the new patterns, correcting technique must be done in conditions that as much as possible duplicate the environment in which the athlete will be competing. If efforts are made to do this, i.e. replication of lighting, noise, even smell while the combat athlete is sparring, then there is a much higher possibility that the old bad habits and mistakes will remain forgotten and the new patterns will be

engrained even while under stress.

Stronger Leg People always assume that the dominant leg is the stronger leg, and in some ways it is. People, especially in football- (soccer-) playing countries, generally know which is their dominant leg but often find when performing some unilateral (single leg) exercises that it’s actually easier with their non-dominant leg. This is because the dominant leg tends to have stronger hamstrings and glutes, while the non-dominant leg tends to have strong quads. So performing unilateral leg exercises that are quad-dominant, such as split squats and step-ups, are found to be much easier with the non-dominant leg. When a person kicks, when the leg extends the hamstrings and glutes act as breaks so these become stronger and so the dominant musculature because they have a greater amount of muscle. The quads in the non-dominant leg have to both stabilize and also act as breaks when the person is moving forward and plants their foot in order to kick with the dominant leg, making them stronger than on the other leg.

Isometric Contractions Every single movement has an isometric contraction. It is the split second when the muscles ‘engage’ before movement occurs, or the split second between the concentric contraction and eccentric contraction when performing a dynamic movement.

Lunges Some people prefer the forward lunge and dislike the reverse lunge, stating that the reverse lunge is useless because it has no ‘plyometric effect’. While this point is understood and there is some validity to it in theory, there would have to be a very fast floor contact time to be

considered even close to plyometric. In some ways the reverse lunge is actually a far superior exercise to the forward lunge. Unlike the forward lunge, there can be no cheating by using the non-working leg. Also, in sport the athlete carries his or her bodyweight forward, they don’t use one leg to push it directly backwards from a full-range split squat position. Strength Coach Joe DeFranco (2015) even prefers a slight forward lean (chest over thigh) so that the concentric phase actually more closely resembles the forward movement of an athletic event. The walking lunge would be the forward lunge that most resembles the reverse lunge. Care should be taken when performing the walking lunge that there is no pause between reps. Drop lunges – back foot on step or low plyo box are good for martial arts. Besides helping the combat athlete become strong and more explosive they also stretch the psoas and rectus femoris. A good height is 10cm (4in). They should be programmed closer to competition.

Punching Power Chin-up, DB work. A fighter that can use as close as possible to BB bench press with DBs can hit the hardest. Contrast training.

Kicking The strongest leg curlers have the least extremity injuries and can kick more powerfully.

Intervals Relevant to the sport, i.e. while all interval training will have a beneficial effect, intervals specific to round times should always be included somewhere during contest preparation.

Novice Lifter

A combat athlete who has not properly resistance trained but is seriously involved in his sport will benefit most from chin-ups, incline presses and squats.

Bad Posture For the fighter who has strength and conditioning as a standard component in their year-round training then posture should be worked on as soon as possible. It should be improved first otherwise strength will be gained in the posture that it is trained in. Also, poor posture makes the combat athlete less efficient when rotating; rotation is slower, more difficult and takes more energy.

Law of Individuality Different people are going to respond to different stimuli in different ways.

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| INDEX A abdominal training 160–2 adaptogens 174–5 aerobic/anaerobic system testing 16–18 aerobic performance/conditioning 58–65 agility 155–8 alpha-GPC 175 altitude training 176–9

B back, exercises for 77, 79, 119, 131, 143 beta-alanine 173 biceps, exercises for 38, 40, 44, 46, 68, 69, 71, 119, 120, 122, 135, 139 blood lactate levels 57 bow legs 30

C caffeine 175 calories 163–4 cardiac hypertrophy 62 cardio/fasted cardio training 56–8 chest, exercises for 35, 38, 44, 77, 78, 79, 118, 121, 125, 133, 135, 140 chin-ups 38, 128, 138, 140 circuit training 110 compression wear 210 Conjugate/Westgate System 56 contrast training 114ff creatine 171–3 cross training 109–10 cryotherapy 210 curls 40, 71, 117, 125

D deadlift 31, 78, 79, 84, 123 dips 78, 125 D-ribose 174–5 Drop & Catch/Drop, Catch & Lift 150–1

E eccentric training 93–6 ELDOA therapy (Voyer) 207 electric muscle stimulation (EMS) 198–9 energy balance theory 163–4

F Farmer’s Walk 88 female-specific training 180–1 fluid restriction 211–13 flyes 77, 119, 121

G glucagon 166–8 glutes, exercises for 43, 76, 77, 119, 131, 143, 158–9 good mornings 77 grip training 190–3 hamstrings, exercises for 43, 71, 76, 77, 117, 119, 131, 143

H Hatfield, Fred 49 heart rate, formulae 61–2; viability 208–9 hips, exercises for 159–60 huperzine A 175

I imbalances, body’s response to 22–7 inertial training 94–6 injury prevention & repair 175–6, 197–9, 203–9 insulin & glucagon 165–7 isometric training 107–9

J Joveanovic Chart 92

jumps 116, 124, 130, 142; box jumps 46, 148

K kettlebells 144, 196 Klatt Test 20, 24–5 knock knees 30

L lats, exercises for 44, 46, 68, 71, 119, 120, 122, 127, 129, 135, 139 leg length discrepancies 30 lifts 28–32, 36–47, 143 l-leucocine 173 long-term development 183–6 lunges 67, 80, 136, 159

M medicine ball training 97–100, 111–12, 119 metabolic conditioning 66–72 methods, maximal/dynamic effort 109–10 mobility & flexibility 195–6 Modified Strongman Training (MST) 88–9 movement development 157 muscle fibre type 48–50

N NEAT (Non-exercise Activity Thermogenesis) 54–6 neck training 193–5

O occlusion training 200

P Pace Weights 9 Park, Jim, 5x5 86 perceptual-cognitive training 209 periodization 228–37 plyometrics 122, 145–7 Poliquin, Charles 49, 89 power training, for RFD 100–3 predictor lifts 43–7 press-ups 82, 132, 137 Prilepin chart 91, 104

programmes, designing 222–37 protein supplements 170–1 psychological factors 186–9 pull-downs 68, 127, 133 pull-ups 120, 134, 139

Q quads, exercises for 68, 70, 116, 124

R recovery & regeneration 175–6, 203–10 rehydration 213–17 Rocker Board Test 20–1, 25 ropes, work with 72 rows 71, 119, 121, 122, 129, 141 running 11–12

S scoliosis 30 sensory deprivation tanks 207–8 Sheiko method 75–88 Sit Fit Test 21, 27 skullcrushers 69 sled pulls 68, 112 sleep 204–6 snatch grip 11 soft tissue therapies 206–7 specialization 183–4 speed & agility 155–8 sprints 54 squats 28–30, 33, 37, 43, 44, 47, 76, 82, 116, 124, 130, 142 step-ups 70 Stimulation Method (Verkhoshanky) 112–13 strength: deficit 105–6; explosive 106, 152; ratios 35–42; reactive 152–3; types of 88–90 stress & exhaustion 225–8 structural balance testing 20–7 supplements, dietary 168–76 swimming 12

T Tabata 54

tapering 201–2 Thibaudeau, Christian 36–7, 49 tibial torsions 31 triceps, exercises for 35, 38, 39, 69, 44, 72, 78, 84, 121, 125, 126, 135, 140 tyre flipping 88–9

V velocity-based training (VBT) 103–5

W warm-ups 153–5, 197–9 weight classification list 218–21 weight, cutting 211–13 Wendler, Jim 86–8 Westside Method 228–9 Wilcox 56 Wobble Board Test 21, 26–7

Y youth training 181–6

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