Restoration and Strength Conditioning

Sled dragging serves two primary purposes. First, it promotes restoration. If you drag to promote recovery, you will keep the weight light. Your goal is to induce blood flow to sore muscles. Power lifters use the sled to promote restoration following intense lifting sessions. Sled dragging is particularly effective for restoration during an intense strength training season. Sled dragging does not contain eccentric motion. The eccentric motion of a lift is the negative work. For example, when...

Nonweighted GPP

Non-weighted GPP refers to a variety of bodyweight exercises used to improve all-around conditioning. When creating a non-weighted GPP program, you should choose exercises that work the entire body. Successful GPP programs target multiple muscle groups. There is no place for isolation training. Several movements should be intertwined to condition the entire body. Variety is important when performing GPP. You cannot perform the same exercises during each session. You are not looking for muscular...

Sled Dragging Summary

Throughout this chapter, I have demonstrated several sled dragging exercises. You can perform these exercises with an inexpensive homemade sled. You can use the sled for strength and conditioning purposes, or restoration. When used for strength and conditioning, you should focus on moving heavy weights with the sled. Heavy sled dragging provides an excellent total-body workout. Sled dragging is an enjoyable version of weighted GPP. You can use the sled in place of sandbag carrying or...

Train As An Athlete Not a Bodybuilder

I have nothing against the sport of bodybuilding. Bodybuilders work very hard to achieve their physiques. With this said, it is important to make the distinction between bodybuilding and athletic strength training. Bodybuilders train for show, athletes must train for function. Bodybuilders isolate individual muscle groups, spending many hours in the weight room. Bodybuilding is not a skill sport. The bodybuilder is not concerned with perfecting his jab, or improving his defense. As an athlete,...

Dynamic Conditioning

Sandbag Throw

The conditioning drills that follow will develop strength and muscular endurance. These exercises are not pure conditioning movements. These exercises will train the entire body, dramatically increasing strength and work capacity. Sandbag Loading - This exercise is excellent for rotational power. Sandbag loading will strengthen the entire body. To perform this movement, you will need an elevated platform to load the sandbag. In the illustration that follows, I am loading my sandbag onto a...

Sandbag Training Makes Sense

Opportunities are usually disguised as hard work, so most people don't recognize them. - Ann Landers The benefits of sandbag training are unique from traditional weight lifting. Sandbags are unpredictable beasts. The sand within your bag will sway back and forth, as you struggle to lift, carry, drag, or throw the bag. The unpredictable nature of the sandbag renders it an invaluable training device. Consider the craftsmanship involved in constructing a dumbbell, barbell, or kettlebell. These...

Sandbag Conditioning

Sprinting hills with your sandbag is perhaps the most intense conditioning drill that you will EVER perform. Hill sprints are intense enough without the sandbag. When you throw a sandbag over your shoulders, the intensity meter reaches an all-time high. This form of training is not for everyone. It will quickly separate the contenders from the pretenders. When performing this drill, you should use a light sandbag. I recommend starting with 50-60 pounds. You can increase the weight as your...

Brutal Combination

Sandbag Shouldering

As a fighter, you have several training objectives. You may not always have time for a complete strength and conditioning routine. When you find yourself strapped for time, I recommend integrating the best of the best. The exercise combination listed next will improve strength, anaerobic endurance, and power in no time. Within ten minutes, you will have achieved more than most people accomplish in one hour of training. I warn you, this exercise combo is an ass kicker. Burpees Clean and Press...

PullUp Power

Most people do not include pull-ups in their routine. They prefer fancy resistance machines such as the Lat Pull-Down. Why do so many people choose exercises such as the Lat Pull-Down The answer is simple. These machines are much easier than pull-ups. Consider that the average person cannot perform 10 pull-ups. When these individuals arrive at the local gym, they opt for a machine that allows 10 repetitions. They add a few grunts and groans and begin to believe they are working hard. The...

Training With The Sledge

Once you obtain a good tire and sledgehammer, you are ready for some of the most intense workouts that you will ever experience. When training with the sledge, you can swing a specific number of repetitions ex. 100 reps , or pattern your swinging around specific intervals ex. 3-minute rounds . If you are a competitive fighter, I recommend training with intervals. You should pattern your conditioning program around the actual work-to-rest ratios used in competition. If you fight three-minute...

Sandbag Situps

Sandbag Situps

Hold a heavy sandbag over your chest. Perform a sit-up. Easier said than done. This exercise is very difficult. Turkish Get-Up - The sandbag Turkish Get-Up is one of the most difficult exercises you will ever perform. Lie on your back with a sandbag held in extended arms. Your goal is to stand up without bending the arms. You can turn to the side, to get to one knee, and then proceed to stand. This challenging movement can serve as a finisher to any workout. This...

Repetition Strategies

These six techniques are even more effective when integrated with a well-planned repetition strategy. Below I have listed three common strategies that many athletes have successfully used to increase their pull-up totals. Pyramids - Pyramids are an excellent technique for increasing the total number of repetitions performed during a workout. The best way to describe a pyramid is with an example Pull-up Pyramid - 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 For this pyramid, you...

What Is Complex Training

Complex training integrates strength training, plyometrics, and sport-specific movement. Strength training alone will not maximize speed and power. By integrating plyometrics with strength training, you add the benefit of improving rate of force. Rate of force is the speed with which force is achieved in movement. As a combat athlete, brute strength is not enough. You must also possess the ability to explode with speed. Complex training is one of the most effective ways to improve power output...