Disclaimer
The material contained in this manual is for informational purposes only. The
author and anyone else affiliated with the creation or distribution of this book
may NOT be held liable for damages of any kind whatsoever allegedly caused or
resulting from any such claimed reliance. Before beginning this workout routine,
it is recommended that you consult with your physician for authorization and
clearance. It is always recommended to consult with a physician before
beginning any new exercise or nutritional program. If you have any problems
with your health, you should seek clearance from a qualified medical
professional. The information contained herein is not intended to, and never
should, substitute for the necessity of seeking the advice of a qualified medical
professional. If at anytime you feel pain or discomfort, stop immediately. This is
an advanced training routine, recommended for those with prior training
experience.
COPYRIGHT - 2007 ROSS ENAMAIT
All efforts have been made to ensure that this manual is free from error or
problems. Although we have worked hard, we do not take responsibility for loss
or action to any individual as a result of the material presented here.
All RIGHTS RESERVED
Reproduction or translation of any part of this work by any means, electronic or
mechanical, including photocopying, beyond that permitted by Copyright Law,
without permission of the author, is unlawful.
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Table of Contents
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Preface
Program Overview
Background Information
How Bad Do You Want It?
Energy System Overview
Aerobic Fitness Without “Aerobics”
Interval Training
Fat Loss
Conditioning Philosophy
9 Variety
9 Bring The Intensity
9 Stay In Shape
9 Head To Toe Training
9 The Need For Competition
Specific Components
9 Interval Training and Enhanced Interval Training
9 Enhanced Interval Training
9 Integrated Circuit Training
9 Minute Drills
9 Density Training
9 Finishers
9 Sport Specific Drills
Putting It All Together
9 Focus On A Tune-up, Not An Overhaul
9 Patience Is A Virtue
9 Know Where You Are, And Where You Want To Go
9 Schedule Around Your Schedule
Program Design
9 The Combat Athlete – Part I
9 The Combat Athlete – Part II
9 The Strength Athlete
Tapering When Necessary
9 Warning Signs
9 Tapering
9 Variables
9 Taper Length
9 Complete Rest
9 Summary
Sample Workouts
9 Integrated Circuit Training
9 Short On Time Workouts
9 Power Circuits
9 Minute Drills
9 Enhanced Interval Training
9 Machine Intervals
9 Scriptless Training
9 Beginner Options
Frequently Asked Questions
Final Words
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Preface
Taken from RossTraining.com - 2007
Conditioning is a simple subject. I will not mislead you and pretend that I have a
top secret discovery waiting to be revealed. There is no such thing, and never
will be. The wheel has already been invented, so let’s not reinvent it.
Conditioning programs can be complex or crude in terms of equipment. It does
not matter. The most important aspect to any conditioning program is you. You
get what you put into it. Regardless of the workout or equipment that you
choose, it is you who must put forth the effort. The tools that you choose are
nothing more than a means to an end. Equipment will not change the equation
for success, as the most important variable will always be you. Many athletes
tirelessly search for new breakthroughs, yet never take the time to look at
themselves. Will a new piece of equipment or new routine really change your
work ethic? How hard do you train? How bad do you want it?
Think of the amazing athletes that have come before us. These athletes thrived on
the basics, so perhaps the only real secret is that the basics do work. The best idea
is not always a new idea, but rather a reminder to stick with what works and
what has always worked. Often times, it is more useful to weed out bad ideas,
rather than looking for new ideas, therefore leaving us with only good ideas.
Don’t waste time hoping for the latest and greatest system to be created. You
will be waiting for something that never happens. Remember that old saying, “If
it isn’t broken, don’t fix it.” Never abandon everything that has worked, in place
of something that is new and unproven. Many new ideas are dreamt up as a
way to differentiate the idea creator from others, but who is to say that a new
idea can replace all of those successful methods that have come before? Perhaps
the best program is not new, but rather a system based on proven techniques,
some old and some new.
Man has exercised his body since the beginning of time. Every now and then,
there will be new twists to old ideas, and even a few novel ideas that change the
way we think, but the fact remains that exercise must not be complex or radical
to be effective.
With all of the science and research available to us, it would make sense that all
athletes are highly conditioned in today’s era. Unfortunately, this is not true.
Athletes continue to fail because of poor conditioning. Fatigue still influences the
outcome of many sporting events, even at the highest level of competition.
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It has been said that knowledge is power, but knowledge without action means
little. You may know how to train, but if you never apply your knowledge to
action, your knowledge has been wasted. As Napoleon Hill once said,
“Knowledge is only potential power” and as we know, most athletes fall far
short of their potential.
Extraordinary athletes do not become extraordinary with an ordinary effort. The
extraordinary push the envelope, surging past commonly accepted boundaries.
They disregard those limits hypothesized by critics, and even fellow athletes.
The extraordinary refuse to accept failure. They set high goals, often considered
unrealistic, and never give up until achieving these goals.
We would all achieve much more if we stopped believing in the word
impossible. The body is much more capable than most realize. Unfortunately,
there will always be critics who spread doubt, perhaps to comfort their own lack
of achievement. My advice to you is simple. Put the work back in workout. You
are ultimately responsible for your own success. Time is limited, so don’t waste
your time searching for something that you will never find.
Knowledge is important, and always will be, but don’t let your pursuit of
knowledge stand in the way of action. While many waste time searching for
secrets, there are others who stay busy training. That extra set, that extra exercise,
that extra practice session, and the extra effort that you put forth each day when
everyone else has packed up, is what will ultimately separate you from the rest.
Lewis Cass once said that “People may doubt what you say, but they will believe
what you do.” I keep these words in the back of my mind each day. Yes, I
remain open to new ideas, actively pursue new research, and continue to
experiment with new protocols, but regardless of what science reveals to us, the
most important lesson remains fixed. Your success depends on your efforts, and
only you can decide what kind of effort you put forth.
I understand the importance of knowledge, as knowledge guides action, but it is
action that takes knowledge and makes it special. I will never mislead you with
something that I have not personally tested. I practice what I preach and I
believe in what I do. If you put forth an honest effort and apply my methods,
you will improve. I stand behind these words with confidence, as training has
become much more than a way of life, it is my passion.
The ideas that I present within this program are those that I have found to be
most effective, as both an athlete and trainer.
5
Program Overview
Welcome to the companion guide for the DVD. I encourage you to review this
brief manual, as it contains information not discussed on the video.
My conditioning philosophy stresses quality over quantity in terms of workout
duration. More is not always better when it comes to conditioning. As an athlete
and trainer, my passion lies within the combat sporting world. I do not train
marathon runners. I train power athletes who must preserve skill, speed, and
strength throughout a competition.
Combat sports are multi-faceted in nature. A combat athlete needs skill,
strength, power, speed, endurance, agility, and more. The conditioning program
of such athletes must foster performance enhancement. Although this concept
appears obvious, it is often violated. Many conditioning programs hinder, rather
than improve the physical development of the athlete.
Clearly, one must understand the metabolic specificity of their event to design a
conditioning program tailored to their needs.
I designed this program with a specific outcome in mind. A condensed list of
objectives includes:
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Enhance all three energy systems
Improve body composition
Preserve strength and mass
Develop general work capacity
As you can see, you do not need to be a combat athlete to benefit from this
program.
On the contrary, anyone interested in improving work capacity and losing excess
body fat, while preserving hard earned strength and mass can benefit from this
program.
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Background Information
This program, like any other conditioning program, is designed to improve
endurance. A simplified definition of endurance is the ability to bear fatigue.
Fatigue is defined as weariness or exhaustion from exertion, or the temporary
loss of power to respond. An athlete possesses endurance when he is not easily
fatigued, and when he can continue to perform despite fatigue.
This program will improve work capacity, thus enabling you to resist fatigue.
Work capacity is simply the amount of work that your body can produce (and
handle). As work capacity increases, you can handle more volume and intensity.
For example, consider two identical automobile engines. One engine is equipped
to an automobile with a 10 gallon tank, while the other is equipped to an
automobile with a 15 gallon tank. With a larger gas tank, the second automobile
can perform more work without stopping. One goal of this conditioning program
is to increase the size of your tank, thus perform more work without fatigue.
If fatigue develops, you will be prepared to continue. The ability to operate in a
state of fatigue is crucial. Despite our plans to prevent fatigue, this is not always
possible. Even world champions cannot always avoid fatigue. The difference
between the champion and the contender is the champion’s ability to continue
performing at an elite level, despite the presence of fatigue. He pushes through
the pain of fatigue, performing with power and precision.
Clearly, as the athlete improves work capacity, he can more effectively bear
fatigue, therefore minimizing its affect. Thus, as work capacity improves, so
does your performance and ability as an athlete.
Furthermore, enhanced work capacity allows the athlete to perform more work
each session. He therefore makes better use of his time. An athlete with high
work capacity can achieve much more than the athlete whose work capacity is
lacking. High levels of work capacity allow one to recover quickly between
exercises. More time can be spent training, with less time dedicated to recovery.
In addition, the athlete is able to recover much faster between full workouts.
Can you imagine a sports supplement that guaranteed improved recovery
between workouts and the ability to perform more work during each training
session? If I could package these qualities in pill form, I would be a rich man.
Unfortunately, the supplement store does not sell work capacity. You must
develop this quality at the gym. There are no shortcuts.
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In fact, the most important aspect of improved recovery between workouts is
high work capacity. There is no magic pill that prevents soreness and speeds the
recovery process as effectively as simply possessing high work capacity.
Using myself as an example, I train as hard as anyone you will ever find. Yet,
despite the frequency and intensity of my training, I rarely experience soreness.
My work capacity allows frequent and intense training sessions, while fostering
efficient recovery between workouts.
How Bad Do You Want It?
Improving work capacity seems straightforward. It even appears too good to be
true. Based on the simplicity of this idea, it would make sense that all athletes
possessed this essential quality. Unfortunately, this is not the case. Athletes
continue to fail because of fatigue.
Perhaps the most common reason for this phenomenon is the gut-wrenching
nature of the routines needed to improve work capacity. The athlete must be
highly motivated to endure such intense work. Without mental toughness and
motivation, no athlete will commit to the work that is needed to push through
such drills.
I designed the routines for this program with intensity as a central theme. Expect
to be challenged, both physically and mentally. You cannot simply punch in on
the clock and expect to casually perform the work. The body cannot be
automated. You must be motivated.
Extreme levels of fatigue hurt. Willpower and pain tolerance are essential. These
two qualities are closely related to motivation. You will be more willing to
accept pain if you are motivated to achieve greatness as an athlete. Pain is just
another sacrifice that you are willing to make in the pursuit of success. Nothing
in this world comes easy. If you lack motivation, you will be less likely to endure
the pain.
Great athletes put pain on hold as they order the nervous centers to continue
operating. This courage often appears in the final rounds of championship bouts.
Both men are completely exhausted, yet the champion continues to fight with
conviction. Physically, he may not have an advantage. His ability to continue
relies on mental toughness. This mental toughness starts with motivation. You
then develop it in the gym, as you train the body to push through fatigue. If
fatigue mounts during the competition, you are already familiar with it presence.
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You’ve learned to deal with fatigue in the gym. You’ve learned to accept and
then push through the pain that accompanies fatigue.
Energy System Overview
Unfortunately, motivation and the capacity to endure pain are not enough. You
may be motivated, but motivated for what? What exactly are you training to
develop?
To maximize the effectiveness of your conditioning routine, one must first
understand how the body creates and uses energy. The conditioning program
must then cater to the specific metabolic needs of the athlete. Unfortunately, this
is rarely the case in the combat sporting world. Many conditioning programs
and methodologies are based on tradition, without scientific justification. Past
champions who relied on antiquated methods were often great despite their
training, not because of it. We will not make this mistake.
Before discussing the specifics, let’s review some basic concepts about energy
production. Bioenergetics is often referred to as the science of energy transfer
within the body. It consists of those processes that produce energy for biological
activities and muscular movement. Even a nutrient-rich meal cannot provide
energy directly. Energy must be produced from these nutrients. Producing
energy from these nutrients is known as metabolism. Specifically, metabolism
involves the chemical changes in living cells by which energy is provided for
vital processes and activities.
There are unique metabolic pathways that provide energy for all activities. In
fact, there are three energy systems within the body. These energy systems
create ATP (adenosine triphosphate). ATP is the basic energy molecule of the
body, synthesized mainly in mitochondria and chloroplasts. ATP fuels muscular
contractions, cognitive processes, and internal regulatory functions. Each cell
within your body relies on ATP for energy. Without ATP, you would die.
ATP is an adenine nucleotide bound to three phosphates. When the outermost
phosphate bonds are broken, energy is released, as ATP breaks down to ADP
(adenosine diphosphate). ATP is produced and used throughout the day.
Whether you are resting in bed or training at the gym, your body needs a
constant supply of energy. Where this energy comes from depends on the
nature, duration, and intensity of the activity.
Each of the three energy systems undergoes a unique series of chemical reactions
to produce energy. Two of these systems are anaerobic, or non-oxidative. Energy
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is produced from sources other than oxygen. The two anaerobic energy systems
are the ATP-PC system and the glycolytic system. The third system is aerobic,
meaning that oxygen is used for the oxidation of glycogen to produce energy.
Although less enduring than the aerobic system, the two non-oxidative energy
systems have a much greater power capacity. It is these energy systems that fuel
maximally intense activities. The aerobic system cannot produce ATP rapidly
enough to fuel such intense actions. The aerobic system can however continue to
supply energy indefinitely (ex. a marathon). The two anaerobic systems can only
produce fuel for limited periods of time.
So, which energy systems are most important for combat athletes?
Combat athletes depend on all three systems. In fact, all three sources provide
energy at any given time, although one energy system may predominantly fuel
specific activities (ex. ATP-PC is the primary energy source for a short sprint, but
the two remaining systems are still involved to some degree).
A well trained fighter must develop each energy system. This notion may
appear obvious, but is often grossly ignored, as many fighters train in a manner
that is not specific to their needs. For example, a mixed martial artist does not
need the aerobic capacity of a marathon runner. He should not spend all of his
time working with extensive distance running. His conditioning routine must
conform to the metabolic needs of his event.
The marathon runner relies mainly on a steady stream of energy from the aerobic
system. The mixed martial artist has much different needs. His event is diverse
and often extremely intense. Each bout includes periods of high-intensity work
(ex. a fierce offensive attack) interspaced with periods of low-intensity work (ex.
setting up your next attack). Intensity varies significantly throughout each
round. Consequently, energy needs will vary throughout the fight.
Moving right along, let’s quickly review each of the three energy systems.
The ATP-PC system fuels short, yet highly intense activities such as a 100 meter
sprint. The total capacity of this system is brief, approximately 10 to 30 seconds.
The ATP-PC system relies on ATP already present in the muscles, and on a
limited amount of phosphocreatine (PC) to regenerate ATP. Energy is
immediately available through the ATP-PC system. This instant availability is
one reason for this energy system’s tremendous power capacity. Rapid amounts
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of energy are provided per second. Unfortunately, this rapid and powerful
source is the least enduring of the three energy systems.
Clearly, duration and intensity are inversely related. High intensity work can
only occur in short bursts, followed by rest intervals to promote recuperation. PC
reformation requires ATP and occurs during a period of recovery. For example,
consider how fast you can sprint 100 meters. You will achieve your fastest
attainable speed during this brief distance. You cannot uphold this speed
continuously however.
As the distance increases, your speed will eventually decrease. This is one reason
why a 100 meter sprinter moves much faster than a marathon runner. The 100
meter sprinter relies on the ATP-PC system. This system, although powerful, is
limited in its ability to supply fuel. You can experience this phenomenon
firsthand by sprinting at top speed for as long as possible. Within seconds, your
speed will decline. A top speed sprint will eventually diminish to a slow paced
jog. The body cannot provide fuel fast enough to continue a full speed sprint
without eventually letting up.
For a combat specific example, perform the following experiment. Stand in front
of a heavy bag and throw a simple combination such as a left jab followed by a
straight right hand. You can deliver this combination with maximum power.
However, if you threw this combination repeatedly without rest, power and
speed would quickly decline. Your ability to continue punching non-stop with
maximum power is limited. The ATP-PC system will quickly run out of gas. So,
while the ATP-PC system produces much power, it can only do so for a short
period of time.
To summarize, when performing a high intensity exercise, your body starts by
using stored ATP, then PC to regenerate ATP, and finally must rely on another
energy system. As the ATP-PC system depletes, the glycolytic energy system
will be called on to continue the intense effort. The glycolytic energy system
derives energy from glycogen. Glycogen stored in the muscle or liver undergoes
glycolysis. Glycolysis involves a sequence of reactions that converts glucose into
pyruvate and ATP. Two molecules of usable ATP form for each molecule of
glucose that is split during glycolysis.
Lactic acid also accumulates when oxygen demands surpass oxygen supply. The
increase in lactic acid brings about an increase in hydrogen ions. These hydrogen
ions create a more acidic environment. As pH drops, muscle contraction will be
compromised. At this time, you will often experience a burn as nerve endings
are exposed to the more acidic environment. Such an environment slows down
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enzyme activity and will eventually halt muscle action. The capacity of this
system is approximately 90 to 120 seconds.
The anaerobic threshold is the point at which lactate starts to accumulate in the
blood. You essentially reach a point where lactate clearance can no longer keep
pace with lactate production. Fortunately, proper training can lead to significant
improvements. One recent study found that “repeated anaerobic exercise
consistently elevates blood lactate, which leads to a training effect of enhanced
ventilatory buffering of metabolic acidosis consequently generating increases in
anaerobic threshold values” (Crews, 2001). One goal of this conditioning
program is to increase anaerobic threshold, with particular attention to the
glycolytic system.
The glycolytic energy system is essential to any combat athlete. Excluding bouts
ending via first round knockout, fighters need more enduring energy sources.
The ATP-PC system cannot continue to fuel a fighter engaged in a lengthy bout.
In fact, almost all modern combat sports include multiple round fights, with each
round lasting several minutes.
A few popular examples (certainly not a complete list) are provided below:
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Boxing matches (title fights) are twelve rounds, each lasting three minutes.
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Japan based PRIDE Fighting Championships start with a ten minute
round, with the second and third rounds lasting five minutes each.
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UFC (Ultimate Fighting Championship) bouts include five minute rounds.
Title matches are five rounds, non-title matches are three rounds.
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WEC (World Extreme Cagefighting), CFFC (Cage Fury Fighting
Championships), and Cage Rage bouts are also three or five rounds, each
five minutes.
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K-1 bouts are three or five rounds, each lasting three minutes.
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The International Fight League (IFL) hosts three round matches, each
lasting four minutes.
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The World Combat League (WCL), known for shorter bouts, still includes
three minutes of all out action (two rounds, but one is fought at a time).
Conditioning is clearly an essential attribute for today’s combat athlete.
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Fortunately, the glycolytic system can produce more energy (in total) than the
ATP-PC system. The glycolytic system cannot produce as much energy per
second however. Therefore, it is not as powerful an energy system.
Together, the two non-oxidative systems are imperative, as both are utilized
during intense rounds of action. A simple understanding of the body will
solidify this fact. Consider that during an intense muscular effort, the blood
vessels contract, which impedes blood flow. Blood flow will cease completely
when muscular effort reaches approximately 50 percent of maximum. Once
blood flow is blocked, it becomes impossible to fuel the muscles with oxygen
(aerobically). On the contrary, the muscles must rely on anaerobic processes for
energy (Siff, 2003). For example, suppose a mixed martial artist were to grab his
200-pound opponent and slam him to the ground. The force needed for such an
action would certainly require more than 50 percent of muscular effort. Due to
the intense nature of this action, the athlete would rely on the anaerobic energy
systems to fuel the take down.
Following this discussion, one may initially assume the aerobic energy system
lacks importance. In fact, it is actually common for many coaches in the strength
and conditioning world to diss aerobic exercise. This is a huge mistake however,
as aerobic fitness is imperative.
The aerobic energy system utilizes proteins, fats and carbohydrates to produce
ATP for energy. As intensity increases, the aerobic system becomes more and
more reliant on glycogen (carbohydrate) as the primary energy source. If
intensity continues to increase, the two non-oxidative (anaerobic) energy systems
must furnish the energy needed for the activity.
Armed with only this knowledge, one may not understand why aerobic fitness is
so important to a fighter. After all, as intensity increases, the two non-oxidative
energy systems become the primary energy producers. There is much more to
the story however.
Aerobic fitness is an essential foundation for anaerobic endurance. Without
sufficient cardiovascular ability, the athlete will struggle with anaerobic
activities. As aerobic fitness improves, the body can more efficiently oxygenate
lactate. You can therefore delay the need for glycolysis as a form of energy
production. You can work longer and harder before the need arises for the
anaerobic energy systems to kick into action. This concept is easily understood,
considering that oxygen consumption rises as exercise intensity increases. You
will reach a point however when the aerobic system can no longer provide
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enough fuel for the continuously increasing intensity of action. This point is
your maximal oxygen consumption. It is the maximal amount of ATP produced
by the aerobic system. There is no refuting the importance of maximal aerobic
power for all combat athletes.
Aerobic fitness is also essential for recovery between anaerobic activities. If the
aerobic system is lacking, the byproducts of the anaerobic activities will be
slowly removed. Your body’s ability to remove lactate depends on the aerobic
system.
Consider an intense round of action. In the first round, each athlete comes out
swinging for a knockout. This intense action is fueled by the non-oxidative
energy systems. The fighters must then recover quickly between rounds. The
brief period between rounds is rarely enough time for full recovery. The aerobic
system must be developed to optimize this time.
Have you ever wondered why most power punchers score knockouts early in
the fight? The answer is actually quite simple. Early in the bout, the athlete is
fresh, thus able to fuel his actions through powerful, non-oxidative energy
sources. These systems are fully rested, thus supply energy for maximally
intense muscle actions. These actions are very costly to the anaerobic systems
however. As these energy systems become exhausted, the aerobic system must
step up and assume responsibility for energy production. Unfortunately, the
aerobic system, although enduring, cannot produce enough ATP per second to
allow for the maximally intense muscle actions (ex. power punching).
If you still question the importance of the aerobic system for recovery, find out
for yourself with a brief experiment. Thus far, we know that anaerobic activities
are fueled by energy sources other than oxygen. Despite this fact, what does
your body do after performing an anaerobic activity such as a 100 meter sprint?
After sprinting at top speed, you will begin breathing heavily. This happens
even if you stop moving and sit down. Why are you breathing so hard if the
activity that you just performed did not need oxygen?
If you are a combat athlete, what happens after an intense round of sparring?
When you return to your corner, why are you breathing so hard?
Your aerobic energy system is trying to restore the anaerobic systems.
Additional oxygen is needed to metabolize the lactate that has accumulated
during the intense activity. In addition, ATP, PC, and glycogen must be
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replenished. The anaerobic systems cannot continue to supply energy without
replenishment. The body therefore takes in extra oxygen to repay the anaerobic
systems. Oxygen is also needed to restore internal functions such as respiratory,
circulatory and hormonal processes. The extra oxygen taken in (after intense
exercise) to restore all systems was once referred to as the oxygen debt, but now
is more accurately labeled as EPOC (excess postexercise oxygen consumption).
EPOC is a better term as it relates to exercise intensity. As intensity increases,
EPOC increases as well.
Therefore, aerobic fitness is clearly essential for an anaerobic athlete such as a
fighter. Your endurance is not simply how long you can work before fatigue, or
how long you can push through fatigue. An equally important aspect is your
ability to recover between intense periods. Speed of recovery relies on aerobic
fitness. This becomes even more important during a multiple round fight.
Between rounds, your aerobic system will do its best to restore the body (ex.
restore the non-oxidative systems). Rarely will there be enough time for full
restoration however, so as the next round begins, the aerobic system is not only
trying to restore the body, but it also must provide fuel for continued action.
Aerobic Fitness Without “Aerobics”
Considering that combat athletes need aerobic fitness, it appears that fighters
should dedicate ample time to aerobic routines such as long distance running.
Unfortunately, this assumption is false. This fallacy may come as a surprise to
many, as long distance roadwork has been a cornerstone in fight preparation
since the beginning of combat sports.
While distance running is not necessarily bad, it is certainly overused. There are
better ways to train. A simple understanding of the body will offer more than
enough proof to solidify this fact. We do not need lengthy roadwork sessions to
develop the aerobic energy system. An occasional distance session can be useful
for mental toughness and restoration, but it will not condition your body for a
combat sport.
Consider the nature of distance running. Intensity is moderate at best, and
remains steady. Now, consider the intensity of combat. Intensity constantly
varies, and can reach extreme levels. The body will rely on the non-oxidative
systems during these intense moments. Fighters must train to become powerful,
explosive, and enduring. Unfortunately, excessive distance running does not fit
the bill. Science confirms that low intensity, aerobic exercise may lead to reduced
muscle mass and power. The simple observation of a marathon runner confirms
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this notion. The marathon runner’s physique illustrates how the body adapts to
the demands imposed on it.
You will never see a powerfully built runner leading the pack of a marathon race.
Even casual joggers rarely have powerful physiques. Just think of the joggers that
you see at the park. How many of these individuals would you classify as
powerful athletes? You will be hard-pressed to find a powerful distance runner.
Even endurance athletes who make time for strength training will typically lack
power, as aerobic training has been shown to interfere with strength and power
gains (Bell et al. 2000).
It should therefore come as no surprise that excessive endurance training can
produce a net catabolic effect on muscle tissue. Cortisol levels rise and reduced
muscle mass is often an eventual consequence. Those who rely solely (and
excessively) on aerobic training for fat loss are making a critical mistake. If the
body loses muscle, metabolic rate will drop (hindering future fat loss initiatives).
In fact, researchers studying the effects of marathon running, and the training for
such events, observed muscle biopsies both before and after a marathon. The
results revealed muscle fiber necrosis (tissue death) and inflammation. As stated
by the researchers who conducted this experiment, “we conclude that both the
intensive training for, and the marathon itself, induce inflammation and fiber
necrosis” (Hikida et al. 1983). Extensive endurance training has also been shown
to lower testosterone levels (Hackney, 1989), and lead to reductions in bone mass
and increased bone turnover (Hetland et al. 1993).
Considering the importance of speed and power as a fighter, why would we
include conditioning methods that sacrifice these vital qualities? Regardless of
the offensive attack (ex. punch, kick, etc.), you execute the movement as quickly
and forcefully as possible. The conditioning plan must not compromise your
ability to fulfill these critical objectives.
Fortunately, we can produce significant increases in aerobic fitness without the
negative side effects associated with lengthy distance sessions. We will improve
endurance, without sacrificing speed and power. The intensity of our
conditioning drills will mimic the intensity of an actual competition.
Before discussing the logic behind this program, it is useful to gain a basic
understanding of the body’s inner workings. All fighters recognize the
importance of power, strength, and speed. I’ve never seen a fighter who would
pass up the opportunity to improve one of these qualities. Considering the
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explosive nature of combat, athletes will strive to maximize the effectiveness of
fast twitch muscle fibers (and their ability to recruit these muscle fibers). Skeletal
muscle fibers fall into two general categories, type I (slow twitch) and type II
(fast twitch). Muscle fibers are grouped into motor units. A motor unit contains
hundreds of muscle fibers and one nerve, which delivers a signal to the muscle
fibers. When a signal is passed for the motor unit to contract, all the fibers within
that motor unit contract. In addition, all the muscle fibers contained within the
motor unit are of the same type (fast twitch or slow twitch).
Not all motor units are activated at once however. Low intensity exercise does
not activate the fast twitch fibers. If the exercise does not stimulate a fast twitch
motor unit, the muscle fibers contained within the unit will not adapt to the
training. Essentially, if the motor unit is not recruited, no response occurs.
Now, considering the body produces specific adaptations to imposed demands,
shouldn’t your program be specific to your needs? Conditioning work of the
wrong nature will not produce the desired adaptation. Why waste your time
training in such a manner? For example, marathon runners adapt to extensive
aerobic work. These athletes lack power and speed. Marathon runners are
notorious for extremely poor vertical jumping ability. If you ever want to reduce
your vertical jump, add a distance running program to your schedule. Excessive
aerobic running is a surefire way to kill your vertical. There is, without question,
an inverse relationship between voluminous endurance activities and the ability
to display power. It would therefore make sense to train with the intensity
required to stimulate a fast twitch response.
This idea makes even more sense once you understand the importance of myosin
in determining the contractile properties of muscle fibers. Myosins are a large
family of motor proteins that interact with actin microfilaments to produce
contractile forces within muscle cells.
Each myosin molecule has a rod-like tail with two globular heads. The heads are
the ends of heavy chains. These heads, often referred to as cross bridges, link
myofilaments during contraction. It is these cross bridges that produce the
tension developed by muscle cells during contraction. The force of this
contraction depends largely on the myosin heavy chain (MHC) that is involved.
Although numerous myosin families have been identified, there are three
specific myosin types that are often the focus of sports-related research.
MHC 1
ƒ Minimal ability to produce force
ƒ Needs longest time to produce force
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ƒ
Very resistant to fatigue
MHC 2A
ƒ High rate of force development
ƒ Limited resistance to fatigue
MHC 2X
ƒ Highest rate of force development
ƒ Highly prone to fatigue
Years ago, many coaches assumed that athletes could do little to alter their
genetically determined ratio of fast and slow twitch muscle fibers. They
assumed athletes were restricted to a genetic deck of cards (ie. the hand that they
were dealt at birth). This assumption is false however, as science has confirmed
our ability to influence the MHC composition of muscle cells.
For example, normally fast muscle cells can be transformed when subjected to
repetitive low intensity exercise, hence the reason continual distance running
will reduce vertical jumping ability. This is true even for those individuals born
with predominantly fast twitch muscle fibers. These fibers begin to display slow
twitch characteristics with chronic, low frequency stimulation. Research from
Thayer and colleagues (2000) confirmed this notion, after observing athletes
involved in distance running for over a decade. Type II muscle fibers had
essentially transformed to accommodate an increased proportion of slow twitch
fiber. Therefore, it is clear that excess aerobic exercise negatively influences both
rate of force development and peak power development.
Fortunately, science has also shown that muscles subjected to fast stimulus
patterns can undergo a slow-to-fast transformation (Gorza et al. 1988). In
summary, athletes have the ability to improve (or impair) physical qualities such
as speed and power. Train fast and become fast. Train slow and become slow.
As a fighter interested in power, wouldn’t it make sense to train in a manner that
does not compromise power potential? For example, you may perform explosive
strength drills (ex. plyometrics) to improve power. Your conditioning plan
should not interfere with the improvements produced from these activities. If
your conditioning routine is based solely on aerobic methods however, your
body will adapt, and therefore minimize its ability to produce power.
On the contrary, a proper conditioning routine will improve all three energy
systems, without negative effects to power production.
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But Ross, I am not training to increase my vertical jump. How will jogging
influence a combat athlete?
This is a great question, which is easily answered. Lower body strength is
imperative for power production. A martial artist who uses kicks in his offensive
attacks should not compromise power with improper conditioning. The same is
true for a wrestler or grappler who relies on the lower body to maneuver and
overpower his opponent. Power starts from the ground and then transfers
throughout the body.
Even a boxer relies on lower body strength. This may come as a surprise, as
many athletes falsely assume that punching power depends solely on upper
body strength. Punching with power is a full body action. This concept was
recently proven in a National Geographic documentary. Throughout the Fight
Science documentary, sports biomechanics experts analyzed the force production
of many fighters. State of the art technology measured the speed, force, and
impact of many techniques. During these tests, a boxer’s punch was examined in
detail. The researchers found that a punch “starts in the feet and travels up the
legs through the hips to the chest and shoulders, multiplying in force as it
travels up the body” (Hall, 2006).
Past research also supports the National Geographic findings. Many years ago,
Soviet researchers used tensiometric dynamometers to discover the lower body
produced 38.46 percent of the power of a punch. Trunk rotation was also crucial,
accounting for 37.42 percent (Filiminov et al. 1983).
Armed with this knowledge, it becomes clear that the conditioning program
must not sacrifice lower body power. This concept applies to all combat fighters
(more importantly all athletes who rely on speed and power).
Conversely, just as the conditioning plan should not compromise power
production, the strength program should not interfere with your conditioning
objectives. It is imperative that one prioritize the training schedule to comply
with specific goals. You must balance strength work with conditioning. You
cannot have maximum power and maximum endurance. Just think of a powerful
100 meter sprinter. This athlete will not have the endurance of a marathon
runner, just as the enduring marathon runner will not have the speed and power
of the sprinter. Even automobile engines conform to this simple premise. A
powerful hot-rod will rapidly burn gasoline. More fuel efficient vehicles will
sacrifice power as a trade off. If a fighter were transformed into an automobile,
we would want a vehicle that was fast, but also one that was fuel efficient. We
essentially need the best of both worlds (power and conditioning).
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Interval Training
Interval training is perhaps the best way to enhance both aerobic and anaerobic
energy systems, without compromising speed and power. Interval training
simply alternates periods of high intensity work with less intense periods of rest
or recovery. As a result, you can perform more high intensity work than would
be possible if you performed one continuous session.
We can use a previous example to illustrate this point. If you run at top speed
for as long as possible, you can only sustain the full speed effort briefly. If
however you jog briefly between sprints, you can produce more total work. The
latter workout would be an example of interval training as you alternate high
intensity work (sprinting) with less intense periods of rest (jogging).
Interval training can be applied to almost any exercise. It is not limited to
running. Punching or kicking the heavy bag for timed rounds is an example of
interval training. You alternate between periods of high intensity (punching and
kicking) and periods of rest (ex. 60 seconds between rounds). Interval training is
certainly a more sport-specific approach to conditioning. Even actual bouts
include periods of high intensity, interspaced with periods of less intense action.
The fight itself is an example of interval training.
My conditioning strategy is based primarily on an interval training approach. We
will not limit our interval training to traditional methods however. Our hybrid
approach will condition the body from head to toe.
Before discussing the specifics, it is wise to first understand the science behind
interval training.
Perhaps the most well known interval study comes from Dr. Izumi Tabata (and
colleagues) at the National Institute of Fitness and Sports in Tokyo, Japan.
Researchers compared the effects of moderate intensity endurance training to
high intensity intermittent training. Each group exercised five days per week.
The moderate intensity group exercised for 60 minutes, at 70 percent VO2 max.
The high intensity group performed 7 to 8 brief intervals of 20 seconds, each
separated with 10 seconds of recovery. This group operated at 170 percent VO2
max.
After six weeks, researchers noted a similar cardiovascular training effect
between the moderate and high intensity groups, as each experienced significant
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improvements in maximal oxygen uptake. The primary difference was that only
the high intensity group witnessed improvements in anaerobic capacity. In fact,
the high intensity group realized a 28 percent increase in anaerobic capacity and
a 14 percent increase in VO2 max.
As stated in the actual research abstract:
“In conclusion, this study showed that moderate-intensity aerobic training that improves
the maximal aerobic power does not change anaerobic capacity and that adequate highintensity intermittent training may improve both anaerobic and aerobic energy
supplying systems significantly, probably through imposing intensive stimuli on both
systems.”
The results from this study confirmed that high intensity intermittent training
offers the ideal stimulus to enhance both the aerobic and anaerobic energy
systems. And to those who question the results of one experiment, there are
several studies that confirm these exact findings.
Sokmen and colleagues (2002) also compared continuous (constant intensity)
training to interval training. After 10 weeks of testing, they concluded that while
both groups improved in VO2 max, the interval group improved significantly
more in anaerobic treadmill time and sprint time.
In addition, McKenna and colleagues (1997) found that 30-second, maximal
sprint intervals enhanced both aerobic and anaerobic metabolism. MacDougall
and colleagues (1998) also noted significant improvements with 30-second
intervals. Researchers also noted increases in both glycolytic and oxidative
enzyme activity, maximum short-term power output, and VO2 max.
Furthermore, Burgomaster and colleagues (published in 2005) found that short
sprint intervals led to increased muscle oxidative potential and actually doubled
endurance capacity. Specifically, after two weeks, researchers noted a 38 percent
increase in citrate synthase activity, and a 26 percent increase in resting muscle
glycogen content, and a 100 percent increase in cycle endurance capacity. This
study was significant as it clearly showed that sprint training can improve
endurance capacity in a test (or event) where cellular energy is derived primarily
from aerobic metabolism. In just two weeks, significant improvements occurred.
So, even if you were training for an aerobic event, anaerobic training clearly offers
significant benefits. In fact, no pure aerobic program has matched the dramatic
improvements witnessed after this two week (anaerobic) study.
And those who believe interval training is a new idea for combat athletes are
sadly mistaken. Several Soviet researchers documented the benefits of interval
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training for boxers many years ago. For example, P.N. Repnikov suggested the
interval method provided the best training effect for improving the aerobic and
anaerobic aspects of endurance for a fighter (1985). Kurguzov and Rusanov also
highlighted the importance of interval training for fighters. Their work
highlighted the need for intense intervals to prepare for the explosive motor
activity experienced inside the combat arena.
In summary, intense interval training has been proven to improve not only
anaerobic performance, but also aerobic performance. There is no refuting that
intense, intermittent training offers the best of both worlds.
Given the ample amount of scientific support for the high intensity intermittent
method, it may come as a surprise that this style of training is still underutilized
in the combat sporting world.
Why have athletes and coaches been so resistant to change?
Many coaches are apprehensive to prescribe interval work, as they fear it will be
too intense for their athletes. Remember, combat athletes are training to win
fights. If the interval program constantly wears the athlete out, thus detracts
from more pertinent skill work, it does not contribute to performance
improvement. Fortunately, with proper program design, intervals can be
successfully incorporated into a more complete routine without physical and
mental burnout.
In fact, lengthy aerobic workouts may actually take a greater toll on the athlete’s
recovery abilities. Large volumes of aerobic training can disturb endocrine
equilibrium within the body for as long as 3 days. On the contrary, athletes can
often recover from brief anaerobic efforts within 3 to 8 hours (Siff, 2003).
With sufficient work capacity and a gradual introduction to the intensity of
interval training, athletes can quickly recover from these workouts. It is actually
common for a well conditioned athlete to feel completely rested a few minutes
after an intense interval workout. For example, you will battle through an
extremely intense session, where you must truly dig down to force yourself to
complete the routine. Immediately after finishing the workout, you are
exhausted, as if you just fought through a brutal battle. Soon after however, you
feel fresh again, and may even question whether you performed enough work.
This is a common feeling among athletes accustomed to interval training. I have
worked with athletes who, within 10 minutes of finishing a brutal interval
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workout, start questioning whether they need to perform additional intervals.
They have been mentally conditioned to doubt a workout’s effectiveness if they
are not completely exhausted long after the session. This is a mistake.
As an athlete, you must train to improve, without wearing yourself out. You
should not feel tired all the time. You should feel energized and fresh. You
should wake up eager to start the new day. If this is not the case, take a closer
look at your training routine, along with eating and sleeping habits.
Fat Loss
Thus far, it should be clear that intense conditioning drills develop each energy
system, but what about fat loss? Many coaches mistakenly believe that lengthy
aerobic sessions are needed. Their athletes compete in specific weight classes,
and aerobic exercise is often considered ideal for fat loss. Even non-fighters
typically resort to aerobic sessions to achieve the ripped look that many desire.
Aerobic exercise was once considered superior for fat loss, as fat is the preferred
fuel for low intensity activity. The body burns fat when free fatty acids are used
for fuel. As exercise intensity increases, the proportion of fat used for energy will
decrease. Consequently, many trainers believe that intense conditioning drills are
not effective for fat loss. After all, fat is not used for fuel.
Unfortunately, those who focus solely on the fuel source used during the activity
fail to consider what happens the rest of the day. What about the other 22 or 23
hours a day that you do not spend exercising? What does the body do during
this period?
In fact, research confirms that fat loss is not dependent on the fuel source used
during the activity (Hickson et al. 1976). It is equally (or more important) to
focus on the events that take place after the workout. Intense exercise sessions
lead to significantly higher post exercise energy expenditure. Resting metabolic
rate may remain elevated for many hours. Consequently, the body burns calories
long after the workout.
Science confirms that strenuous exercise will elevate postexercise metabolic rate
for a prolonged period, which ultimately results in postexercise lipid oxidation
(Melby et al. 1993). So, while little fat is burned during a short, intense
conditioning workout, a significant amount is burned after the workout (during
the recovery period). Whenever one considers optimal protocols for fat loss, it is
essential to consider overall calories expended, rather than focusing solely on the
energy source used during the actual exercise session.
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Less intense exercise (aerobic) has much less of an effect on many fat loss
contributors. One notable study compared the duration and magnitude of EPOC
between resistance exercise and aerobic exercise. Both workouts were equal in
duration and intensity. The results of this study confirmed that oxygen
consumption was considerably higher following the resistance workout.
Elevated oxygen consumption also continued for a longer time after the
resistance workout (Burleson, 1998).
Another notable study (Tremblay et al. 1994) compared the effects of endurance
training and high intensity intermittent training. Two separate training groups
were evaluated. One group followed an endurance training program for 20
weeks. The other group trained with high intensity intermittent training (HIIT)
for 15 weeks. The results from this experiment showed the HIIT group lost
significantly more body fat, despite the fact that the endurance group
experienced a greater caloric expenditure per workout. Considering that the
endurance group burned more calories per session, yet lost less body fat, it is
clear that the contributing factors for fat loss occur after the training session.
One theory for the enhanced fat loss is thought to be the greater activity of the
enzyme 3-Hydroxyacyl CoA dehydrogenase. Don’t be intimated by the fancy name,
as this is simply an enzyme whose job is to break down fats into energy. If
intense exercise can increase the activity of this enzyme, enhanced fat loss is one
possible outcome.
Yet another study found that intense exercise can promote acetyl-CoA carboxylase
(ACC) inactivation. And while this may also sound complex, the general concept
is actually easy to comprehend. Malonyl-CoA is synthesized by ACC and is an
inhibitor of fatty acid oxidation. When you exercise, your work induces a
decline in malonyl-CoA, and is accompanied by inactivation of ACC (you
essentially inactivate the inhibitor). As exercise intensity rises, there is an
increased inactivation of ACC (Rasmussen, 1997).
Others believe the increased circulation of catecholamines (which stimulate the
breakdown of fat) following intense exercise is central to post workout fat loss.
The adrenal gland releases catecholamines in response to stress (including
exercise).
Additional research has noted a positive relationship between fat expenditure
following intense exercise and growth hormone release. Growth hormone is
known to influence lipolysis, the breakdown of fat stored in fat cells.
Researchers in one recent study noted that “the increase in fat expenditure
during recovery was directly related to GH release” (Pritzlaff et al. 2000).
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Lastly (and perhaps most importantly), let’s not forget that the muscle built
through strength training burns energy as well. Energy is used to build and
maintain muscle. As mentioned earlier, if your conditioning plan leads to
muscle loss, metabolic rate will suffer. Clearly, we want to build, or at least
maintain muscle. Our conditioning plan must not interfere with this basic goal.
Now, it is one thing to discuss theories regarding fat loss, but nothing speaks
greater than a visual example. The picture on the left is from approximately 10
years ago. I was about 20 years old. The picture on the right is of me at age 30.
As a youngster, I jogged for years and always struggled to make weight. I am
baffled at the mistakes that I made in my younger days. Now that I’ve entered
my thirties, I’ve added some mass and no longer compete (because of several
broken hands). Yet, despite adding size, my body fat percentage is lower. I am
stronger and better conditioned than I ever was in my teens and early twenties.
Regular use of interval training has certainly improved my performance. And
despite cutting back on distance running, I am still able to run 5 miles in less than
30 minutes. To put it bluntly, those who believe aerobic exercise is needed for fat
loss are sadly misinformed.
Please note that I am not completely dismissing the use of distance running. It should
not be the primary means of conditioning however. And if you run distance, run it fast.
One useful distance variation is Fartlek running. Fartlek consists of random periods of
exertion, followed by periods of lighter running. Basically, you speed up and slow down
as you like. You can run hard, then jog, run hard, then jog, and continue as you wish.
Vary the distance and time based on how you feel. You can even mix in other running
styles such as backwards running or side to side skipping, or perhaps drop down for a set
of pushups. Mix it up throughout the prescribed distance (ex. 3 miles or timed rounds).
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Conditioning Philosophy
Now that I’ve explained the scientific basis for my conditioning approach, it
makes sense to examine the details. Within this section, I will discuss several
vital characteristics to an effective conditioning plan.
To begin, I have listed five key points that I consider central to my conditioning
philosophy.
I. Variety
Variety is imperative to any training system. Failure to incorporate variety is a
surefire recipe for physical and mental burnout. A plan that lacks variety ignores
the biological law of accommodation. This law states that the body’s response to
a constant stimulus decreases over time (Zatsiorsky, 1995).
As you work through a conditioning drill, your central nervous system will
adapt to the demands of the routine. It is the central nervous system that
regulates internal organs and systems. Fatigue from an endurance routine often
occurs at the CNS. As fatigue mounts, the nervous centers struggle to maintain
work capacity. A fatigued CNS leads to decreased coordination and reduced
power output (Bompa, 1999).
Repetitive use of the same routine will eventually lead to exhaustion. By
incorporating variety, the CNS will remain fresh. Therefore, variety not only
prevents boredom, but also facilitates recovery and greater improvements in
general fitness (Siff, 2003).
Unfortunately, many programs violate this principle. I’m sure you have come
across conditioning routines based on a handful of exercises. Even highly
motivated athletes may fall into this trap. For example, suppose you swing a
sledgehammer for the first time, and you are impressed with the intensity of this
drill. Following such a quality session, you are eager to swing the sledgehammer
again.
Your enthusiasm should be commended, but you must not abandon everything
in place of this routine. You are not training for the Sledgehammer Olympics. The
response from a single exercise will decrease over time. Too much of a good
thing can become a bad thing. So, you must constantly incorporate variety. You
can continue to use the sledgehammer indefinitely, but not exclusively. You will
instead cycle through several exercises and drills. As a result, each drill will
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continually provide a challenge, and the body will not become run down
through repetitive use of the same routine. Keep the body guessing with new
movements and routines.
My conditioning philosophy is not based on a handful of exercises. It is instead
based on specific principles. These principles can be applied to any exercise or
tool. The goal is to produce specific adaptations, while avoiding accommodation
to a specific exercise or drill.
No single exercise or routine will provide ongoing results if variety is excluded.
II. Bring The Intensity
As stated earlier, the body adapts to the demands imposed on it. When your
environment changes, you must adapt to it. Your ability to adapt allows you to
survive in the new environment.
As an athlete, particularly a combat athlete, your environment can be extremely
intense. Competition will often resemble all out warfare between you and your
opponent. Clearly, you must mimic this intensity in the gym, so your body can
adapt and survive in such an intense environment. Without proper training, how
can you expect to adapt to this intensity?
To elicit a specific adaptation, one must train accordingly. You cannot casually
stroll through light workouts and expect to adapt to an intense environment. If
you have never faced such an environment, your body will not be prepared for
the intensity. It is therefore crucial that you pattern your routine after the specific
metabolic profile of your event.
The only way to improve endurance is by becoming sufficiently fatigued during
the conditioning workout. The body will then adapt to this fatigue and learn to
function in such an environment. Your endurance will improve due to the
body’s adaptation to the specific intensity encountered during your event.
III. Stay In Shape
Performance enhancement is the goal of any competitive athlete. Improving
your ability to perform a specific conditioning drill may improve performance,
but is not the ultimate goal. For example, you are not training for a burpee
competition. You can however use this exercise to enhance your conditioning
routine (ex. to increase work capacity). As work capacity improves, you can
train more often, and with greater intensity. Each workout becomes more
27
productive. You can then dedicate more energy towards improving specific
qualities such as speed, power, and the perfection of technical skills (unique to
your event). Therefore, once you are in shape, you must stay in shape.
Consider a professional fighter as a classic example. Many combat athletes have
dedicated training camps where they leave home for six weeks to prepare for a
specific fight. Six weeks is not enough time for someone to achieve elite fitness,
particularly if they enter camp out of shape. In fact, research suggests that one
will need approximately four months to maximize their anaerobic-glycolytic
productivity (Siff, 2003).
Due to the considerable time and intense work needed to enhance anaerobic
fitness, it only makes sense to retain this specific attribute. You cannot allow
fitness to considerably decline between competitions. It simply takes too long to
achieve peak fitness. If you continually allow fitness to decline, you will never
make forward progress. You will waste training camp restoring past fitness,
rather than focusing on the specific skills that you will need to defeat your
opponent. Consummate professionals should start training camp already in
shape. They can then use the camp to focus on sport-specific aspects such as
sparring and technical skill work. Conditioning will also be included (of course),
but the athlete will not be starting from scratch. He should already be in shape.
If he must start from scratch, he will not have the work capacity necessary to
perform sport-specific work such as sparring. An out of shape athlete who spars
will quickly lose confidence. He will be unable to perform even basic techniques.
Form will be sloppy and he will be more open to offensive attacks from sparring
partners. A fighter who is constantly outgunned during a sparring session will
begin to question his ability.
Therefore, the athlete should never spar until he is in shape. His conditioning
should also never decline to the point where he is so out of shape that he cannot
spar a few rounds.
Stay in shape!
Fighters from the past stayed in the gym throughout the year. They remained
active, often fighting every month. These athletes needed to stay in shape. There
was no time for extended breaks from training. The idea of a season did not
exist. Competitions took place throughout the year.
We can look back to the greatest boxer of all time for an example. Sugar Ray
Robinson often fought multiple 10-round bouts in a single month. In 1943, he
fought the Bronx Bull Jake LaMotta (another Hall of Fame fighter) on February
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the 5th. Robinson lost a decision in this rematch from an earlier win in 1942. But
rather than taking a break, Robinson came back on February 19th and defeated
California Jackie Wilson in a 10-round decision. He then returned a week later
on February 26th and fought LaMotta again. This time Robinson was victorious
with a 10-round decision. In less than one month, Robinson fought 30 rounds.
Although I am not suggesting that modern combat athletes compete with such
frequency, I do recommend that today’s athletes stay in shape throughout the
year. It is unacceptable to ignore fitness between competitions. Rather than
taking a complete break after a fight, I instead suggest less intense back-off
sessions where volume is reduced. After a difficult competition, you can enter a
transitional period. You are still in the gym however. You are not sitting idle
without physical training.
Athletes who ignore this advice and take lengthy breaks are prone to injury.
Different motor abilities have unique retention rates. While some remain stable,
others are lost quickly (Zatsiorsky, 1995). An extended break from training will
lead to an imbalance of motor abilities. Significant time will be needed to restore
the fitness that you had previously developed. Rather than moving forward, you
will waste time restoring what you had already developed.
Don’t make this mistake. Continuous improvement is the ultimate goal.
IV. Head To Toe Training
This conditioning program will target the entire body. It is not a body-part
specific program. As an athlete, it is important to develop a rock solid
foundation. You will then build from this foundation, as you focus on specific
goals. If your foundation is weak, you will be prone to injury, and unable to
maximize performance. Therefore, we will stress a head-to-toe training style.
The entire body will be challenged, developed, and improved.
Unfortunately, many athletes overlook this simple advice. They are eager to
begin, and instead jump into sport-specific exercises. Their failure to develop a
solid foundation will inevitably lead to problems. There are no shortcuts on the
road to the top. You must put in the work. Without general coordination and
fitness, the athlete will struggle to learn and apply new skills for his event.
Insufficient preparation of muscles and ligaments will also limit technical
development. In short, there is only so much that you can do if you build from a
poor foundation.
Consider a house built atop a sand foundation. It is only a matter of time before
the house comes crashing down. The same is true for the athlete who neglects
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general physical preparedness (often referred to as GPP). GPP training develops
a solid, well-rounded foundation. These general conditioning exercises are
imperative, as they will enhance those physical qualities that would otherwise be
insufficiently developed through sport-training alone. Working with a diverse
group of conditioning drills will improve motor coordination while establishing
a solid foundation for specialized motor skill training (sport-specific work will
therefore become more effective).
To learn a new skill, the body must be fresh. When fatigued, you are not able to
effectively learn new skills, particularly more technically advanced skills. If you
lack general fitness, you will always struggle with skill work. Your fatigued
body will be unable to master technically challenging skills. Consider the new
kickboxer who is instructed to hit the heavy bag on his first day of training. This
novice athlete is out of shape, and unable to hold his hands up after just a few
combinations. Continuing to hit the bag will reinforce poor technique. He will
become programmed to drop his hands after punching.
Do not make this mistake. Target the entire body, striving to erase, or at least
reduce potential weaknesses. No athlete should be hampered by an Achilles’ heel
(an expression derived from ancient Greek mythology). According to myth,
Achilles’ mother Thetis tried to make him immortal at birth by immersing his
body in the river Styx. Unfortunately, as she submerged him by one heel, she
inadvertently prevented this heel from touching the magic water. Consequently,
the heel remained vulnerable. Years later, Achilles was killed by an arrow to the
heel (his only weakness). To this day, a weakness is often referred to as an
Achilles’ heel.
You must not be hampered by an Achilles’ heel. View your training program as
magic water. You must submerge the entire body with a regular dose of
conditioning. Do not neglect any part of the body, as negligence leads to
vulnerability. The goal of this program is to raise the bar on what we consider a
well-conditioned athlete. We will develop the entire body, as a fully developed
body makes for a much more capable athlete.
V. The Need For Competition
I’ve included this section specifically for those involved in a competitive sporting
event. As an athlete, hard work in the gym is not enough. It is one thing to
develop skill, strength, and endurance, but it is another thing to apply these
qualities during an actual competition.
The only way to excel as an athlete is by testing yourself against other
competitors. Earlier, I mentioned that fatigue is weariness or exhaustion from
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exertion, or the temporary loss of power to respond. Intense exercise is
obviously one way to produce fatigue. This conditioning program will help you
in this regard. In addition to exercise however, there are other causes of fatigue,
which can lead to the temporary loss of power to respond. Getting yourself in shape
is a step in the right direction, but it is not enough.
In addition to physical activity, the mind also contributes to fatigue. Only
through experience will you learn to cope with the anxiety and stress that will
inevitably mount before an event. This is particularly true for a combat athlete.
As I’ve often said in the past, there are no teammates, no timeouts, and nowhere
to hide. You are on your own, and must fend for yourself. Pre-fight nerves are
common, and can sap an inexperienced athlete of his energy. This is true
regardless of the athlete’s fitness.
In addition to your own fears, you must also deal with the crowd. You may face
rowdy fans who shout verbal insults. The intense emotions that follow can
produce fatigue. You will also face the realization that you could potentially be
knocked unconscious in front of friends and family. The dangers faced by
combat athletes are much different from those engaged in mainstream sports.
You do not play a combat sport the way you play a traditional sport such as
baseball, basketball, or football. There is no play involved in a fight. Fighting in
front of a crowd is much different from sparring within the comfort of your own
gym, with fellow training partners.
My good friend John Scully, former world title contender, and currently a highly
regarded professional boxing trainer, made the following statement in reference
to pre-fight nerves. His words were related to boxing, but can be applied to any
combat sport:
"The wait in the dressing room before a boxing match - that last hour - could be enough
to strip a man that never boxed before of whatever pride, desire and heart he thought he
had."
The dressing room is a lonely place, where your mind can play tricks on you.
The only way to deal with these pre-fight nerves is through experience. For this
reason, I recommend frequent competitions (particularly if you are still early in
your career). By competing regularly, your skill will improve, as well as your
ability to deal with nervous energy.
Furthermore, I also suggest mock competitions. If you are a coach, you can
invite fighters from other gyms to participate in a mock competition (ex.
exhibition bouts that do not count on the athlete’s record). For these events, the
athletes should be required to make weight, just as if they were actually fighting.
31
Coaches will match the athletes fairly for a full length bout. Protective gear (ex.
headgear) should be worn during these competitions.
Regular participation in such events will benefit the athletes, both physically and
mentally. Let’s face it, you may be a champion at hitting the bag and working
through conditioning drills, but I’ve never seen a heavy bag throw a punch. As a
fighter, you must learn to perform under the conditions that will be faced on
fight night. Part of your conditioning work is getting inside the ring (or cage),
handling offensive attacks from your opponent, and then fighting back. Even
kicks and punches that are blocked can take a toll if you are not accustomed to
sparring and competing. The ring or cage must become your home away from
home. It should not elicit feelings of nervousness and fear. You must feel
comfortable in your competitive environment.
No amount of physical conditioning can compensate for psychological
weaknesses. You must prepare yourself physically and mentally to become a
well-conditioned athlete. Conversely, the harder you work on the physical side,
the easier it becomes to develop the mental side. Your mind will learn to push
through intense physical challenges. As your conditioning improves, you will
gain confidence in your hard work.
The statement below from Bernard Hopkins*, future Hall of Famer and one of the
greatest middleweight boxers of all time, drives home the relationship between
hard work in the gym and confidence in one’s ability:
“I’m always going to come in (to the fight) overconfident and I have a reason to. I always
come in overconfident because I train so hard that I leave no room for doubt in my
mind. I never go in there to lose. The word is not even in my dictionary. I train
confident, and I train to think overconfidently. If I didn’t, I’d be a fool.”
All fighters can learn from these powerful words.
*
This statement was made during a 2003 pre-fight interview
32
Specific Components
Now that you understand the logic behind this program, let’s look at some
specific examples. On the pages that follow, I will detail several methods that
are integral to my overall conditioning philosophy.
I. Interval Training and Enhanced Interval Training
As mentioned earlier, interval training alternates periods of high intensity with
less intense periods of rest or recovery. Much of my conditioning style is based
on this concept. After all, the duration of an exercise or routine will be inversely
related to its intensity. Considering my emphasis on intensity, interval training is
therefore imperative.
To reiterate a previous example, one cannot sprint forward at top speed for long
without eventually running out of gas. For this reason, we will often incorporate
periods of high intensity, followed by periods of active rest. Active rest could
include actions such as walking, jogging, or performing the actual interval
exercise at reduced intensity. For example, if you perform intervals on a
stationary bike, your active rest could be light cycling between intense intervals.
The use of active rest allows one to maintain respiratory processes between sets.
You will therefore be better prepared to start the next interval. Research supports
the use of active rest, as it has been proven far superior to complete rest between
intervals. The use of active rest will improve both peak power and average
power during the interval workout (Declan et al. 2003).
As for actual workouts, there are several options for interval training. A few
examples are listed below (certainly not a complete list):
Interval Options
ƒ
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Running (outdoor or treadmill)
Biking (outdoor or stationary machine)
Jumping Rope
Punching and kicking a heavy bag
Using an exercise machine such as a VersaClimber or rowing machine
The duration of each interval can vary depending on your unique interests and
objectives. For example, the Tabata protocol (discussed later) requires 20 second
max-effort intervals, separated by only 10 seconds of rest. Longer intervals can
33
also be used however. An example of a longer interval would be hitting the
heavy bag for two to five minute rounds (each round lasts two to five minutes).
Amateur boxers compete with two minute rounds. Professional boxers compete
with three minute rounds. Many mixed martial artists compete with five minute
rounds. Therefore, the athlete can pattern his interval workout around the actual
work-to-rest ratio of his event. Each round serves as one interval. A sample
heavy bag workout could include 4 to 6 rounds, where each round lasts 2 to 5
minutes, separated by 30 to 60 seconds of rest.
Another common interval workout among combat athletes includes jumping rope
for 2 to 5 minute rounds. For example:
ƒ
ƒ
Jump rope for timed intervals (each two to five minutes, depending on
your goals)
Perform 4 to 6 rounds, each separated by 30 to 60 seconds of rest
In addition to these common workouts, we can incorporate varied length interval
workouts. A varied length interval workout still involves the alternation of high
intensity work with less intense periods of active rest. The varied length protocol
however utilizes different interval durations throughout a single workout. For
example, you may start with three minute intervals, before dropping to 30
second intervals (all within the same workout).
A sample heavy bag workout (varied length) may look like this:
Heavy Bag Routine I*
ƒ 3 x 3 minute rounds (3 rounds, each lasting three minutes)
o Rest 1 minute between rounds
ƒ 4 x 1 minute (4 rounds, each lasting one minute)
o Rest 1 minute between rounds
ƒ 5 x 30 seconds (5 rounds, each lasting 30 seconds)
o Rest 30 seconds between rounds
This routine begins with three traditional rounds of bag work. These rounds will
include a skill emphasis, as you incorporate combination punching, footwork,
head movement, and feints. Allow one-minute of rest between rounds.
After three rounds are completed, proceed with four one-minute rounds. Due to
the shorter duration of each round, you will maintain a much faster pace. Deliver
* Check www.rossboxing.com/thegym/thegym24.htm for an article and video demonstration dedicated to this style of
heavy bag training.
34
maximum power punches throughout each minute. This style of bag work is
often referred to as power boxing. Each punch is thrown with bad intentions.
Mixed martial artists could apply this protocol to other strikes as well (ex. kicks,
knees, etc.). Allow one-minute of rest between rounds.
Finish with five punch-out drills. A punch-out drill involves a continuous string
of all out punches thrown without rest. Each drill will consist of one non-stop
combination, thrown with maximum speed and power. I recommend straight
punches during this drill to reduce bag movement. For example, you will throw
a non-stop 1-2-1-2 (1 = left jab, 2 = right cross).
This brief bag workout integrates skill work, power boxing, and punch-out drills.
You will start with a skill emphasis while the body is fresh. You will proceed to
power boxing, and finish with a brief conditioning sequence via punch-out drills.
This varied length interval workout could also be reversed for a unique focus.
Heavy Bag Routine II
ƒ 5 x 30 seconds (5 rounds, each lasting 30 seconds)
o Rest 30 seconds between rounds
ƒ 4 x 1 minute (4 rounds, each lasting one minute)
o Rest 1 minute between rounds
ƒ 3 x 3 minute rounds (3 rounds, each lasting three minutes)
o Rest 1 minute between rounds
With this sequence, you will target speed and power while the body is fresh.
You will then push through fatigue and fight the bag for full three minute
rounds (as if you were fighting an actual opponent).
As you can see, the workout is completely changed by simply repositioning each
interval sequence.
The jump rope can also be used for varied length interval workouts.
Jump Rope Workout
ƒ 5 x 60 seconds (full speed) – allow 30 seconds of rest between intervals
ƒ 5 x 30 seconds (full speed) – allow 15 seconds of rest between intervals
This workout will last less than 12 minutes. Each interval is performed at full
speed. You will either sprint in place with high knees, or work with double
unders. Each of these variations is demonstrated on the DVD.
35
Despite this workout’s brevity, it is more intense than a workout that consists of
moderate tempo rope skipping for full three minute rounds.
Enhanced Interval Training
Despite the effectiveness of interval training, it can be somewhat limited for a
combat athlete who competes in such a multifaceted event. Consider the use of
interval running for an example. Interval running is an excellent conditioner, but
much of the work is performed by the lower body. The upper body is largely
excluded from the conditioning workout.
Fortunately, we can improve on the traditional concept of interval training. I use
the phrase Enhanced Interval Training (EIT) to label conditioning drills that
combine resistance exercise with the primary interval exercise.
For example, consider the following (traditional) interval running workout:
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Run 400 meters
Rest 60 to 90 seconds (active rest such as light jogging or shadow boxing)
Repeat
Continue until six intervals are completed (each interval = 400 meters)
Those who have run 400 meter intervals can testify to the intensity. This distance
will develop both aerobic and anaerobic fitness. Yet, despite the effectiveness of
the 400 meter interval, we can improve the workout with a simple modification.
Simply add a resistance exercise upon completing the interval.
For example, upon completing a 400 meter interval, you will be experiencing
fatigue from the run (ex. breathing heavy, legs are tired, etc.). Next, you will
drop to the ground and perform 20 pushups. A set of pushups is much more
challenging when performed immediately after a 400 meter run.
The interval session is enhanced, and becomes the following:
ƒ
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Run 400 meters
Perform 20 pushups
Rest 60 to 90 seconds (active rest such as light jogging or shadow boxing)
Repeat
Continue until six intervals are completed
This minor adjustment makes the workout much more challenging.
36
You can enhance traditional intervals with a countless selection of exercises.
Pushups are just one of many options. Other examples (certainly not a definitive
list) include slamming a medicine ball, lifting a sandbag, performing a dumbbell
lift, or working through a brief series of bodyweight exercises.
Another option for enhanced interval training includes short duration sprints.
As discussed on the DVD, you could perform a sprint and retrieve drill with a
medicine ball. This drill requires nothing more than a short strip of flat land and
a cheap medicine ball.
Throw the medicine ball, and then sprint to retrieve it. Continue this sequence
for two, three, or even five minutes. For example, if you are a mixed martial
artist who competes with five minute rounds, you can replicate the work-to-rest
ratio with this drill. Incorporate various throws throughout the drill. Rest one
minute between circuits and continue for three to five total circuits.
Hills are also ideal for EIT. Sprint uphill, and perform a resistance exercise at the
top of the hill. Hill length will vary based on location. In most cases, 50 to 100
meters is ideal.
For example:
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Sprint uphill
Upon reaching the top of the hill, shoulder a sandbag for 10 reps
Walk or jog lightly down the hill and continue for 6 to 10 sprints
This low-tech workout is enough to challenge the most elite athletes.
As you can see, Enhanced Interval Training is convenient, intense, and does not
require an investment in expensive training gadgets.
II. Integrated Circuit Training
Integrated Circuit Training is another intense, full body conditioning protocol.
Before discussing the specifics, I should point out that these classifications are
general. When looking through the sample workouts within this manual, you
will see that many routines could be classified as either ICT or EIT. Don’t be too
concerned with specific classifications and definitions. I simply use these terms
to offer some general direction and understanding.
37
Integrated Circuit Training is a protocol that combines several exercises into one
fast-paced circuit. This protocol was discussed in the Never Gymless training
manual. ICT workouts blend strength and power with endurance.
Multiple attributes are grouped for obvious reasons. Each physical quality means
little by itself. Power without conditioning is useless. Conditioning without
power is equally useless. A successful athlete must be well-rounded. He must
remain strong, fast, and powerful throughout the competition.
To understand the sport specificity of this protocol, look no further than an
actual fight. You will call on multiple physical attributes. Each energy system
will be engaged, as you display speed, power, endurance, technical skill, agility,
and more. What better way to prepare for such a diverse environment than
working through drills that simulate the physical demands of such an
environment.
Integrated circuit training will force you to dig deep and push through the
unavoidable fatigue that has mounted. Regular use of these drills will develop
an enduring body and unstoppable mind. The ability to display skill in a
fatigued state is a unique skill. To develop this skill, you must train for it.
As for ICT workout options, there are countless variations. Workouts can be
bodyweight based or can include numerous modalities such as free weights, odd
objects, medicine balls, punching bags, and resistance bands. Clearly, most
conditioning drills (that involve multiple exercises) fall under the general
category of integrated circuit training.
One example from the Never Gymless manual is listed below:
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100 rope turns with jump rope
10 Plyometric Pushups
15 Medicine Ball Slams
20 Lateral Jumps over the med ball
o Repeat 8 times, striving to finish all 8 circuits as fast as possible
There should be no rest between the four exercises. You can then rest if necessary
after completing a trip through the entire circuit (ex. 30 to 60 seconds). Strive to
perform all eight circuits with minimal rest.
As you can see, you can mix and match an endless assortment of exercises into
brief, yet intense conditioning circuits. A little creativity can go a long way. I
encourage you to create your own conditioning circuits and challenges.
38
IIA. Minute Drills
Minute drills certainly fall under the category of Integrated Circuit Training. The
distinction is that minute drills are performed for timed intervals. When a drill is
based on time, it is often referred to as a minute drill.
For example, suppose a mixed martial artist is preparing for a competition where
he will fight five minute rounds. He can use minute drills to simulate the precise
work-to-rest ratio of his event. Choose five conditioning exercises and perform
each for one minute (non-stop). This five-minute block serves as one round. The
athlete then rests for one-minute, and continues with another round. The total
workout will consist of three to five rounds.
A sample five minute drill is listed below:
1.
2.
3.
4.
5.
Work the heavy bag (kicks, punches, knees, etc.)
Up-Downs
Sledgehammer Swings
Bodyweight Squats
Work the heavy bag (kicks, punches, knees, etc.)
With this sequence, you start and finish with one minute on the heavy bag.
Between these two heavy bag intervals, you work through three conditioning
exercises. After five minutes, this workout will give you a good idea of what
intense conditioning is all about.
Another option is to perform each exercise for 30 seconds (instead of 60), and
cycle through the circuit twice without stopping. Although still a five minute
drill, each individual circuit is shorter (thus allowing for a higher speed effort).
Clearly, you can manipulate the duration of each interval to serve your precise
needs.
Suggestion – MMA training gloves are particularly effective when working through
drills that integrate bag work with other exercises. You can strike the bag with
protection, and still use your hands to grab various tools such as a sledgehammer,
sandbag, or medicine ball. Your hands are also free to perform bodyweight movements
such as pushups and burpees. I recommend a good pair of MMA training gloves to all
combat athletes, even pure boxers. Quality gloves offer the same shock dispersing
capabilities as a 16oz. boxing glove. The ability to integrate bag work into various
conditioning circuits makes these gloves an invaluable investment.
39
I have used minute drills for many years. Conditioning is certainly a strong
point of mine, and I credit the regular use of intense minute drills as one of the
primary reasons.
Unfortunately, minute drills are still uncommon among combat athletes. In
terms of energy demands and specificity, the minute drill is tough to beat. When
you can work through full rounds with speed and intensity, these drills will
make your actual ring work feel much less taxing. And in addition to the
physical benefits, you can integrate an endless mix of exercises to prevent
boredom. With minute drills, you will never run out of ideas and challenges.
Both beginners and advanced athletes can use minute drills. The beginner can
start with one minute (ex. 3 exercises, each performed for 20 seconds). The
advanced athlete can work up to five minute drills, each filled with intense
exercise variations.
III. Density Training
Density training has become popular in recent years. This protocol is easily
understood after examining the definition of density. Merriam-Webster defines
dense as having a high mass per unit volume. Density is defined as the quality or
state of being dense, or more specifically, the distribution of a quantity per unit of
space.
Density training therefore involves producing a high mass (of exercise) per unit
(of time). In laymen’s terms, your goal is to perform as much work as possible in
a specified period of time (ie. increase the density of a specific training block).
Clearly, the density protocol can be applied to many conditioning drills. For
example, during a minute drill, your goal is to increase the density of each
minute, meaning that you will cram more work into each unit of time.
A conditioning workout could be based entirely on the density protocol. For
example, pick three exercises, and perform each for a five-minute density block.
During each five minute block, your goal is to perform as much work as possible.
Density Sample:
1. Heavy bag x 5 minutes
2. Sledgehammer x 5 minutes
3. 50 Meter sprints x 5 minutes
40
With this example, you start with the heavy bag. Throw as many punches as
possible during the five minute block. Rest briefly (ex. 1 to 2 minutes), and
proceed to the next density block. During this time, you will swing a
sledgehammer as many times as possible in five minutes. Lastly, head outdoors
and sprint 50 meters as many times as possible in five minutes.
Challenge yourself to increase the density of each five minute block.
Another option for density training involves performing a specific number of
repetitions. For example, consider swinging a sledgehammer 200 times. Your
goal is to perform this number of repetitions as fast as possible. Suppose you
attempt this challenge and complete 200 swings in six minutes. After two weeks
of practice, you are able to perform 200 swings in five minutes. Clearly, the five
minute block is denser than your previous six minute block. By reducing the
time needed to perform a specific number of repetitions, you will have increased
the density of your workout. You will have a higher mass (number of reps) per
unit of time.
Clearly, this protocol can be applied to any conditioning drill (ex. sprints,
burpees, sledgehammer training, heavy bag work, etc.). Always strive to
perform more work in less time.
IV. Finishers
A finisher is just what the name suggests. It is a movement or sequence of
movements performed at the conclusion of your primary workout. The goal of
the finisher is to provide one last physical and mental challenge. Fatigue will
already be present from the primary workout. The finisher then forces you to
suck it up one last time, as you push through the inevitable fatigue.
Regular use of a finisher will develop willpower and mental toughness as good
as any other drill. These attributes are particularly important for a combat
athlete. No one is immune to fatigue. The sign of a true warrior is their ability to
fight through fatigue. The finisher puts you in this position.
When you and your opponent are equally fatigued, you will call on the mental
toughness that you have developed in the gym. Your mind will allow you to
push through the fatigue, as you’ve already dealt with these circumstances when
training.
As a fighter, no matter how much you prepare, you will eventually stare fatigue
in the eyes. How will you react when faced with fatigue and an aggressive
opponent? Will you fight, or will you fold?
41
Almost any of the previously listed conditioning categories can be used as the
finisher. Keep the drill brief however. Your primary workout is already over.
Think of the finisher as a final touch. For example, you’ve completed a quality
strength workout. Now, you can either pack it up, or finish yourself off with an
effective finisher.
A few options for finishers include:
Farmer’s Walk with heavy dumbbells – Walk for time and challenge yourself to
hold the weights for as long as possible. Repeat one to three sets, depending on
the weight of your dumbbells. Use thick handled dumbbells for an even greater
grip challenge.
Sandbag Carry – Carry a heavy sandbag until it becomes unbearable. Fight the
fatigue that tempts you to drop the bag.
Density Training – Choose any five to ten minute density block. For example,
how many times can you swing a sledgehammer in ten minutes?
Bodyweight Exercise – Perform a high repetition set of bodyweight exercise. For
example, challenge yourself to perform 100 burpees as fast as possible.
Tabata Intervals – Choose a conditioning exercise and apply the Tabata protocol.
This protocol consists of 20 seconds of maximum intensity exercise, followed by
10 seconds of rest. Repeat this 30-second sequence 8 times (total time = 4
minutes). A few personal favorites for the Tabata protocol include short sprints,
punching a heavy bag, and swinging a sledgehammer.
V. Sport-Specific Drills
This final conditioning category goes beyond the scope of this manual. It is
worth mentioning however that sport-specific work is, and always will be,
imperative to any competitive fighter. It is not enough to condition yourself
with supplementary drills. There is still a need for participation in your actual
sport. A boxer must box. A kickboxer must kickbox. A wrestler must wrestle.
A grappler must grapple. A mixed martial artist will dedicate time to each of
these objectives. Without practice in the actual sport, you will never achieve true
fighting shape.
Although sparring often falls under the category of skill training, there are sportspecific conditioning benefits that cannot be developed with any other drill. Do
not overlook the importance of sparring. Conditioning drills are a valuable
addition, but certainly not a replacement to your sport-specific work.
42
Putting It All Together
Thus far I have discussed several aspects of my conditioning philosophy. Each
piece of the puzzle means little by itself however. For example, understanding
the effectiveness of interval training is a step in the right direction, but how do
we include interval training in the weekly plan, without detracting from other
areas such as skill training and strength work? Clearly, each piece of the puzzle
plays an integral role, but what really matters is how we can merge these pieces
together to create a logically structured program. Such a program must conform
to your needs, schedule, interests, and abilities. Individual customization will
always be an imperative aspect to program creation. What works for one athlete,
may not work for another.
I. Focus On A Tune-up, Not An Overhaul
Have you ever brought your car into the shop for a tune-up, only to learn that
the mechanic took it upon himself to overhaul other parts of the automobile?
What started as a basic tune-up quickly turns into a hefty bill. The crooked
mechanic performed unnecessary work to con money out of your pocket.
I hope you’ve never been in this position. I also hope that you do not make the
mistake of overhauling your entire training program when it may only need a
small tune-up or adjustment.
It is not my goal to overhaul your entire plan. Rather, I hope that you can
incorporate some of this material into your existing plan. Always look to add
to the equation, rather than creating a new equation from scratch. Many athletes
make the mistake of constantly searching for the latest and greatest training
program. They cycle through an ongoing process of finding a new plan, starting
a new plan, finding another new plan, ditching the old plan, and then looking for
an ever better plan.
Seek to improve, but stop trying to reinvent the wheel. One example of this idea
would be the addition of a finisher. You don’t need to reconstruct your entire
plan. Simply add a finisher to an existing workout. For example, following a
strength workout, conclude with one of the finishers mentioned on page 42. This
small adjustment to your schedule can produce significant improvements. As
the Greek poet Hesiod once said,
If you add a little to a little, and then do it again, soon that little shall be much.
43
II. Patience Is A Virtue
Rome was not built in one day. Your body is no different. All great works
require time, diligence, and a consistent effort. When working with new training
ideas, do not make drastic changes all in one day. The body needs time to adjust
and adapt. Rushing the process will cause more harm than good. Do not let
your mind get ahead of your body. Gradually implement new, but small, pieces
of the puzzle. Eventually, these small changes will accumulate and ultimately
lead to enhanced performance. It will not happen today or tomorrow however.
You must focus on the big picture. Prepare for the long haul. Champions are not
developed overnight. It takes years of hard work and a relentless desire to
improve. Do not seek instant gratification, as you will find yourself traveling
down a never-ending road of disappointment and failure.
As John Quincy Adams once said,
Patience and perseverance have a magical effect before
which difficulties disappear and obstacles vanish.
III. Know Where You Are, And Where You Want To Go
One of the most important aspects of program creation is to identify where you
are, and then decide where you wish to go. Are you new to exercise? Are you a
seasoned veteran? What are your strengths? What are your weaknesses?
Answer these questions and construct a plan that is challenging, but still
achievable. Don’t set yourself up for failure by aiming your targets too high on
day one. You must be diligent, but also realistic. One of the problems with
cookie-cutter routines is that they are created for the masses, not the individual.
As an individual, you need a plan that is customized specifically to your needs.
Consider a novice fighter who copies the training plan of a world champion. The
novice is not prepared for such an intense workload. He must instead start from
the bottom, and gradually work his way up the totem pole. An athlete who is in
poor condition must be gradually introduced to more intense exercise. Do not
expect to run before you can walk. It is important to put forth an honest effort,
but equally important to listen to your body. Train hard, but also train smart.
As an old Chinese proverb states,
A journey of a thousand miles begins with a single step.
44
IV. Schedule Around Your Schedule
A successful training program must jive with your daily schedule. We all have
unique obligations, whether it is work, school, family time, or any other personal
commitment. Forcing a circle into a square will never work. Therefore, you
must construct a plan that fits into your weekly schedule. Take some time to
map out each day of the week, starting with Monday and ending with Sunday.
How much time will you commit to training? How many days a week will you
train? When are you available to train each day?
Put pen to paper and construct a template. Fill in the blanks with specific
objectives such as skill training, strength work, and conditioning. Once you have
a list of available times and specific objectives, you can piece together the puzzle.
For example:
Monday
Time
Activity
5 AM
5 AM to 6 AM
6 AM to 7 AM
7 AM to 4 PM
4 PM to 5 PM
5 PM to 6 PM
6 PM to 9 PM
Wake-up
Get ready for work
Commute to work
Work
Commute to home
Strength workout + Finisher
Family time
Another option would be to create a template specific to training, where each
objective is checked off, with notes provided. You could construct a template for
each day of the week.
For example:
Daily Training Checklist (Sample)
Categories
Time
Check
Notes
Integrated Circuit
Training
Enhanced Interval
Training
7:00 AM to 7:30 AM
Performed hill sprints with pushups and medicine ball slams at
the top of the hill
Sport-Specific Training
5:00 PM to 6:00 PM
Worked with coach on a new combination, then drilled with
training partner and finished with bag work
Core Training
6:00 PM to 6:15 PM
Finished sport-specific session with core circuit (L-sit, ab wheel,
bridging, and rotational work with medicine ball)
Minute Drills
6:15 PM to 6:30 PM
Coach surprised us with unexpected finisher. We all finished
with 3 rounds of burpee intervals
Strength Training
45
You will be surprised at how much easier it becomes to construct a training plan
once you have your entire week laid out on paper. Jot down a rough draft and
start working through the plan. You’ll likely need to make adjustments as you
go. Remain flexible, always looking for ways to improve your plan.
As an old Dr. Seuss riddle suggests,
Today you are You, that is truer than true. There is
no one alive who is Youer than You.
Program Design
Let’s now discuss some specifics about program design. I will begin with a
discussion of the combat athlete, and then proceed to the general strength
athlete. Regardless of which category you fall under, I highly recommend
reading through each section, as many of the principles are universal.
I. The Combat Athlete – Part I
Many combat athletes must train several attributes within a single workout. This
situation is particularly common among fighters who partake in skill sessions
each day of the week. For example, a mixed martial artist will be busy training
several unique skills. Each day may be dedicated to a unique aspect of his game
such as jiu-jitsu, boxing, kickboxing, etc.
Not all fighters have the luxury of training two or three times each day (although
I will address this audience on page 50). Many fighters work full-time jobs as well as
train. For this reason, the athlete must carefully arrange the order of properties
trained within a single workout.
For example, suppose you have a 2 hour jiu-jitsu class on Monday, Wednesday,
and Friday. It would not make sense to schedule an intense strength or
conditioning workout before class, and then be forced to grapple with a fresh
opponent. Remember, strength and conditioning work should enhance
performance. If your S&C work detracts from skill training, you have made a
mistake. Each piece of the puzzle must serve a purpose, with a common goal of
improved performance.
If you have skill sessions each night of the week, you can often incorporate
strength and conditioning within these sessions.
46
A generally accepted sequence of events (within a single session) was provided
many years ago by researcher N.G. Ozolin (cited from Siff, 2003). Following the
warm-up, the template below can serve as a general guideline:
1.
2.
3.
4.
Technical skill training
Speed and agility
Strength* (refer to page 48 for further discussion)
Endurance
Clearly, this schedule should not be followed each day, as such an intense
workload may compromise recovery abilities. A fighter certainly does not need
daily strength training, in addition to daily conditioning and skill work. If you
must train everything at once however, this template will point you in the right
direction.
For example, new skills must be developed when the body is fresh. It would not
make sense to begin a skill session with a conditioning workout. The fatigue that
accumulates from the conditioning work will compromise your ability to learn
new skills. If you try to learn new skills when the body is fatigued, you are likely
to develop bad habits which are difficult to correct.
Speed and agility should also be trained when the body is fresh. Consider a
short distance sprinter for example. You will not see a 100 meter sprinter
improve his running speed after working through a lengthy conditioning
workout. The body must be fresh (and rested) to produce maximum speed and
power.
Therefore, conditioning work should be performed towards the end of a multiple
attribute workout (a workout that targets more than one physical attribute).
Remember, endurance is the ability to bear fatigue. To improve endurance, you
must produce and then push through fatigue. Fatigue will compromise speed,
power, and technical skill, so commonsense tells us that endurance work should
be performed afterwards.
QUESTION - Ross, how will I develop the ability to fight through fatigue, if I
never train my skills when fatigued?
This is an excellent question which is easily addressed. First, as mentioned
earlier, you must be fresh to learn a new skill. For this reason, new skills should
not be drilled when fatigued. You must first become technically proficient with
the skill.
47
Conversely, as a fighter, you must be prepared to fight through fatigue. As
mentioned earlier, champions separate themselves from contenders by executing
skill under demanding conditions. The ability to display skill in a state of fatigue
is a unique skill itself. Consider the boxer who must maintain a busy work rate
in the later rounds, despite the presence of fatigue. When training this specific
quality, the boxer should stick with well mastered combinations. These
combinations are already ingrained in his arsenal. He will therefore stick with
well mastered techniques when preparing himself for the fatigue that will be
encountered under competitive circumstances.
Suppose you have just learned how to counter your opponent’s straight right
hand with a check hook (a short left hook thrown as a counter to the right hand).
This skill is new to you. Therefore, you would not want to drill this skill as a
conditioning exercise. First, you need to put the skill on autopilot, meaning that
you can perform the skill instinctively without conscious thought. Instead, you
would use well mastered techniques when conditioning yourself to punch
through fatigue.
In addition, much of your conditioning work will come from supplementary
activities that do not impact sporting technique. For example, working through
an interval workout (ex. running) will not influence your technical ability to
throw a compact left hook. The conditioning exercise is designed to condition
the body (ex. develop the cardiovascular system) with no influence on technique.
QUESTION - Ross, you’ve mentioned skill, speed, and endurance, but what
about strength training?
I have intentionally excluded strength training from the discussion above.
Combat sports are multifaceted in nature. The combat athlete’s training schedule
is already crammed. When discussing order of properties within a single
workout, strength training will typically be excluded, as you will not be training
strength during each workout. A single session that includes skill work, speed,
strength, and endurance is simply too much.
The skill and conditioning work of a fighter is often physically exhausting.
Consider the grappler who is rolling with a 200 pound training partner. Such
work is extremely strenuous. It would not make sense to include a full strength
training session on top of this demanding workout.
In most cases, strength work is best performed on its own. If you wish to merge
multiple attributes, you could conclude the strength workout with a short, but
challenging finisher (to provide some conditioning benefits). The actual strength
workout itself however must stress quality over quantity. A fighter must already
48
contend with a busy and intense training regimen. Too much strength work will
compromise recovery abilities. A few brief sessions per week are all that is
necessary.
A sample week could include:
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Skills
Conditioning
Skills
Conditioning
Light Skills
Strength Work
Finisher
Skills
Conditioning
Skills
Conditioning
Light Skills
Strength Work
Finisher
Rest
Monday and Thursday
Tuesday and Friday
Wednesday and Saturday
Sunday
Most strenuous conditioning workouts
Most strenuous sparring sessions
Strength workouts, conclude with finisher
Rest
With such a schedule, individual workouts will follow the order of properties
listed on page 47 (with the exception of strength work).
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To start the week, Monday will begin with skill work and finish with
conditioning. This conditioning workout should be strenuous. For
example, you could perform one of the more challenging ICT or EIT
workouts. Strive to truly push yourself during this session.
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Tuesday will include a strenuous sparring session. Supplementary
conditioning work will include less volume than Monday’s session. Refer
to the samples from the end of this manual for a few options. You will be
amazed at how much you can accomplish with 10 to 20 minutes of hard
conditioning after a sparring session. As a young fighter, I was fortunate
to work with the late Pepe Vasquez, who served as the conditioning coach
for two-time world champion Marlon Starling. Pepe stressed to me that
the workout was not over after the sparring session. On the contrary, the
workout was just beginning. After sparring, we would take a few minutes
to hydrate and then proceed with conditioning. It was during these times
that we made tremendous improvements in overall fitness.
ƒ
Wednesday will shift gears towards strength work. If skill training is
included on this day, it will be less intense when compared to the
sessions from Monday and Tuesday.
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This three day cycle will then repeat itself from Thursday through Saturday.
49
When constructing your own plan, it may be useful to first create a weekly
checklist. Determine various objectives that must be targeted throughout the
week. After filling in your checklist, it becomes much easier to see how each
piece of the puzzle will work together.
The sample from page 49 is charted below:
Weekly Training Checklist (Sample)
Categories
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sport-specific training (ex.
MMA class)
Integrated Circuit Training
Enhanced Interval Training
Minute Drills
Strength Training
Core Training
Finisher
Clearly, this weekly split is just one of many options. Once again, individual
work capacity will determine your ability to include more or less work per week.
A highly trained professional fighter will be much more capable of handling
additional work. Your competition schedule must also be considered. Suppose
you are not competing any time soon. You may wish to use this time to focus
more attention towards a specific weakness (ex. strength).
Please note that I have not included the sample template from page 49 with the hope that
everyone follows this model. I am simply offering one visual example to get the wheels
spinning. Each athlete must customize a schedule to meet their needs and abilities.
II. The Combat Athlete – Part II
When discussing the combat athlete, we must also consider the athlete who
trains more than once per day. For example, many professionals actually fight
for a living. Fighting is their line of work. These athletes have the luxury of
training, and then resting throughout the day. Clearly, they can dedicate more
time to training, as this is their profession.
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The athlete who partakes in multiple training sessions each day can often isolate
specific qualities, rather than performing everything at once. This is the ideal
situation, as each attribute can receive more individualized attention. For
example, the fighter may focus solely on skill work, and then return to the gym
for strength and/or conditioning later in the evening. Another classic example is
the fighter who performs his roadwork (conditioning) in the morning, and then
returns to the gym in the afternoon.
QUESTION - Ross, should a fighter train twice a day, or can everything be
accomplished during one session?
In many cases, it is not necessary to train two or three times a day. This is
particularly true when discussing general fitness and longevity. Quality is a
more accurate measure than time. If time is managed wisely, you can achieve a
great deal with one quality session per day.
If however you are a professional fighter who is in training camp (meaning that
you are preparing for an upcoming bout), multiple sessions are often useful. You
will not need multiple sessions 365 days a year, but when prepping for an
upcoming bout, it is useful to increase the frequency and intensity of your
training plan. I have been to professional training camps where we trained two
or three times per day for several weeks. Clearly, your ability to perform
multiple sessions per day will depend on individual work capacity and
availability of various resources.
First, if your work capacity is not up to par, it does not make sense to perform
multiple workouts each day. Consider that the body is essentially a reactive
system. You feed the body various inputs to produce a specific output. The
inputs are your training, and the output is your performance. If you include too
many inputs, thus over-fatigue yourself and detract from your output potential,
your training has not contributed to performance enhancement. More is not
always better.
As for availability, if none of your training partners are accessible in the morning,
it would not make sense to schedule an early sparring session. You need a plan
that will fit your schedule, and the schedule of fellow training partners.
If we lived in a perfect world where scheduling conflicts did not exist, I would
often recommend morning skill work, followed by evening sessions for strength
and/or conditioning. Such a system would always allow you to train skills when
the body is rested. You would never run into problems such as over-fatiguing
51
yourself with a morning conditioning session, and then be forced to spar in the
evening while the body is still struggling to recover.
Many fighters run (or perform other conditioning drills) in the morning simply
because no other options are available. The gym may not be open, so these
fighters choose to run on their own. Many make the mistake of running too
much or too hard, thus compromise the quality of later workouts (ex. evening
sparring session).
As I’ve stressed throughout, individual work capacity will determine your
ability to perform multiple workouts each day. Considering that skill work is
most important, you must never compromise these (skill) workouts for the sake
of squeezing in an extra conditioning session. All supplementary strength and
conditioning work must revolve around the more pertinent skill and sparring
needs.
For a real world example, earlier in his career, I was fortunate to work with Light
Heavyweight world champion Chad Dawson (before he became world
champion). At the time, the boxing gym (at the Windsor PAL) was only open in
the evening. We therefore performed conditioning workouts early in the
morning. We would often run at 7AM, and then return to the boxing gym at
5PM. The morning sessions were often intense, including activities such as hill
sprints and interval work.
Chad could run hard in the morning, rest during the day, and then return to the
gym primed for hard sparring. His work capacity allowed him to work hard,
and then quickly recover prior to the evening session. He would often dominate
during sparring sessions, and then push through intense mitt work with his
boxing coach (at the time) John Scully. Clearly, his work capacity was the
deciding factor regarding his morning workload. It certainly would not make
sense to assign such an intense workload to the untrained or novice athlete.
Individual customization is imperative.
For another example, I was also fortunate to work briefly with former world title
contender Scottie Pemberton earlier in his career. Anyone who saw Scottie fight
can testify that he laid it all on the line. He had as much warrior in him as
anyone you’ll ever see. Scottie was such an intense athlete that every running
session was literally an all out race to the finish. We didn’t need to say anything,
as it simply became understood that he and I were racing to the finish! Clearly, it
wouldn’t make sense to run an all out road race on the same day as an intense
sparring session, so the conditioning workouts were tailored around the sparring
schedule. Once again, the conditioning work must be customized to the
individual.
52
III. The Strength Athlete
A strength athlete’s primary goal is strength. If you ask this athlete why he
trains, he will tell you that he wants to be strong, stronger, and strongest. This
may be a competitive athlete (ex. strongman competitor), but not necessarily.
There are athletes all around the world who pursue strength with no ambitions
for formal competition. Thus, while the phrase strength athlete is vague in nature,
the overall goal of these athletes is clear. Strength!
These athletes certainly do not need the conditioning of a competitive fighter.
Typically, the strength athlete’s needs are not as diverse. For example, the
strength athlete must not train as many skills as a mixed martial artist. His
pursuit of strength is still complex, but focused towards more precise goals.
Strength, strength, and more strength!
Unfortunately, while pursuing strength, many of these athletes completely
neglect general conditioning. In their eyes, if it is not strength related, it must be
a waste of time. General fitness is put on the backburner. After all, how can
conditioning work assist with strength development?
To answer this question, we can refer to the discussion of work capacity.
Enhanced work capacity offers many benefits to the strength athlete. A
condensed list includes:
ƒ
ƒ
ƒ
Speed recovery between sets
Speed recovery between workouts
Allow more intensity and volume
It doesn’t take a rocket scientist to appreciate the benefits of improved recovery,
and the ability to handle increased workloads. These benefits are universal to all
athletes (including strength athletes). Therefore, it should come as no surprise
that more and more competitive strongmen and powerlifters have recognized
the benefits of enhanced work capacity.
For example, suppose your bench press is stuck in a rut. You’ve identified your
triceps as the weak link. Poor triceps strength is halting your gains in this lift. To
improve your bench, you must strengthen the triceps. Fixing a weak link often
involves adding new movements to your arsenal. After all, if you had been
performing such movements all along, you probably would not have the weak
link. If you wish to add more ingredients to your training recipe, you’d better
have a big bowl of general fitness. If work capacity is lacking, you will not be
able to handle the added workload. Thus, to overcome the weak link, you must
53
increase workload, and to handle the increase, you must possess high levels of
work capacity.
QUESTION - Ross, how does a strength athlete make time for general fitness?
On page 45, I mentioned the importance of scheduling around your schedule. This
simple, yet often overlooked idea, also applies to the strength athlete.
As mentioned, your goal is strength. Conditioning is important, but a secondary
goal. Your primary reasons for conditioning work are to assist with your strength
gains. You are not conditioning yourself for a marathon. You are seeking to
enhance work capacity and reap the associated benefits (specific to your needs).
Therefore, we should follow two basic guidelines.
1. Conditioning workouts must enhance performance as a strength athlete.
These workouts must not detract from strength training. For example, the
conditioning workout shouldn’t leave you sore for days, thus unable to
complete a strength session. If strength is your primary goal, it wouldn’t
make sense to destroy your legs with steep hill sprints the day before a
heavy squat workout.
2. Conditioning workouts must be scheduled around the primary goal
(strength development). Adding conditioning work to your schedule
should not mean that the frequency and intensity of strength workouts
will suffer. The conditioning work is designed to enhance performance as
a strength athlete. For example, suppose Monday includes a strenuous
lower body strength session. It would not make sense to then perform a
strenuous lower body conditioning workout the next day (ex. hill sprints).
You could instead choose a conditioning workout that is not as stressful to
the lower body (ex. swinging a sledgehammer). Light GPP work could
also be included (ex. sled dragging or bodyweight calisthenics).
As for how conditioning work can be included, the specifics will depend on your
strength training schedule. For starters, it is useful to revert to the template idea
from page 45. Create a seven day template with each strength session identified.
For example, suppose your strength workouts fall on Monday, Wednesday,
Friday, and Sunday. How can you include conditioning work within this
schedule? There are a few options worthy of consideration.
ƒ
Conditioning on Non-Strength Days – With this approach, a dedicated
conditioning workout would be performed on non-lifting days. Using the
example above, conditioning workouts could fall on Tuesday, Thursday,
54
or Saturday. Choose two of the three available days, and leave one day
for complete rest (or active rest such as a long walk).
ƒ
Multiple Workouts – Another option is to perform a main workout in the
morning, and then finish with a mini-workout later in the evening. For
example, Wednesday may start with a morning strength session (primary
workout). Later that day, you can perform a brief 10 or 15 minute
conditioning workout. This brief session will produce work capacity
improvements, and can actually kick start the recovery process. Clearly,
you do not need a conditioning workout on each strength training day,
but this option can be utilized on occasion (ex. once or twice per week).
ƒ
Finishers – As mentioned earlier, adding a finisher to a strength workout
is a convenient way to close with a conditioning emphasis. Simply adding
two finishers per week can lead to significant improvements in work
capacity.
Using the three options above, you can see how each can be included within the
week.
Day 1 – Strength workout + finisher
Day 2 – Dedicated conditioning session
Day 3 – Morning Strength workout + Evening mini-workout (conditioning)
Day 4 – Complete rest or long walk
Day 5 – Strength workout + finisher
Day 6 - Dedicated conditioning session
Day 7 - Strength workout
With this schedule, there are four strength workouts, two finishers, two
dedicated conditioning workouts, and one mini-workout. Clearly, this schedule
includes considerable volume and is not intended for the novice athlete. On the
contrary, such a voluminous schedule is intended for the athlete who already
possesses a good deal of work capacity. If work capacity is not up to par, you
could drop the mini-workout (Day 3) and one of the finishers (Day 1 or Day 5).
Once again, the specifics of your weekly plan will depend on individual work
capacity (in addition to your weekly strength training schedule).
Please note that the sample above is just one of infinite options. My reasons for
including a sample are merely to offer a visual demonstration of the principles presented
throughout the text. As an athlete or coach, I encourage you to tailor the material to your
specific needs.
55
Tapering When Necessary
Intensity has been stressed throughout this booklet. Without intensity, you’ll
never improve. Yet despite this truth, there are times when less can be more.
You cannot continually increase intensity each day without eventually burning
out. For optimal (and ongoing) progress, you must cycle between periods of
intense training and periods of reduced volume to facilitate recovery.
The physiological benefits of a specific workout do not appear immediately.
These benefits often require many days to blossom. Those unaware of this fact
often compete without fully recovering from prior training. Despite good
intentions, these athletes cannot operate (perform) at full capacity. They are
trying to perform as the body still struggles to recover.
Consider the following situation. When you start today’s workout, you begin
feeling fresh and rested. As you work through the routine however, fatigue
gradually mounts. At the conclusion of the workout, you are wiped out. At this
time, you are not a better athlete than you were when you started the routine.
On the contrary, your capacity for performance has temporarily decreased.
To benefit from the workout, you must first recover from the session, thus
restore yourself to pre-workout levels. With added rest, you will eventually
supercompensate from the session, thus realize performance benefits. If you
never make time for rest and recovery however, you will dig yourself into a
ditch. Consequently, the long term training curve will travel upward, with
regular back-off periods mixed in throughout the year to foster restoration.
Periods of intense training are cycled with periods of reduced loading
A common example of this long term training curve is seen in the strength
world. Many strength athletes lift heavy for three or four week blocks, with a
final week used for restoration. During this period of decreased loading the
athlete is able to reap the rewards of his prior (intense) work. The positive
adaptation to the strenuous work occurs during the period of unloading, not
during the intense training block (Zatsiorsky, 1995).
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Warning Signs
Although most coaches agree on back-off periods for strength training, confusion
still exists when it comes to conditioning. Many fighters have been brainwashed
to believe that rest is for the weak. These athletes follow a more is always better
approach. It can be very difficult for them to accept the idea that scheduled
periods of reduced training can actually lead to performance improvements.
After all, many of these athletes grew up with a coach whose only known
solution to a performance problem was more hard work. I too am all about
intense training, but hard work without smart work often leads to overtraining
and poor performance.
If you have experienced any of the symptoms below, you may have been victim
to overtraining.
ƒ
Constant Fatigue – You should wake up feeling fresh and rested each day.
You should not wake up completely exhausted, struggling to get out of
bed. It is not normal or healthy to suffer from constant fatigue. If your
energy tank is always running on empty, there is a problem that must be
addressed.
ƒ
Lack of Enthusiasm – You should be motivated to train and eager to
compete. For example, have you ever missed a few days of training (ex.
you go away for a holiday weekend and miss three days). When you
return to the gym, you are itching to train. You feel like a hungry animal
that needs his training fix! This is how you should always feel. If you are
suddenly indifferent about training, it could be an early sign of
overtraining. Losing interest doesn’t mean that you no longer care about
your goals. On the contrary, it could be a signal that the hormonal and
endocrine systems are drained.
ƒ
Can’t Perform When It Counts – You are not training to perform at the
gym. Gym work should prepare you for competition. If you always
perform better at the gym and then feel worn out during actual
competitions, changes must be made. Many fighters mistakenly train
hard all the way up to the fight. The mind starts to play tricks on you.
You actually begin to believe that a rest day will give your opponent a
chance to gain ground on you. So, rather than backing off the gas pedal,
you push hard all the way until the fight. When fight night rolls around,
you are overtrained and unable to perform at your best. Your best work
took place during a sparring session two weeks earlier. Unfortunately,
you never gave the body a chance to supercompensate from this
strenuous work.
57
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Ill and Injured – Many fighters are healthy all year, yet always get sick or
injured during training camp. If you find yourself in this situation, it could
be a sign that your immune system is under excess strain. Intense training
certainly affects the immune system, which is just one more reason why
recovery and restoration are so important.
I once worked with a professional boxer who would always get sick once
we started picking up the intensity of his training. I then found out that
he was only getting 4 hours of sleep each night. He could handle the
limited sleep when he wasn’t in full training mode, but his body simply
could not recover from any serious work with such limited (and erratic)
sleep habits. Once we corrected his sleep problem, he suddenly began to
recover much faster and never suffered from illness during camp.
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Performance When You Least Expect It – Have you ever had an amazing
performance in the gym when you least expected it? For example, you
were training regularly, but had no fights lined up in the immediate
future. An athlete from your gym needed some sparring, so you were
asked to put in a few rounds. You then spar as if you were the pound for
pound champion of the world. You never feel this good when you are
actually training for your own fight however. How could this be? The
answer is that you are usually overtrained when prepping for your own
fight. When you felt great in the gym, you were well rested thus able to
use the tools that you’ve worked so hard to develop. The lesson to be
learned is that your body is much more capable when it has given the
chance to rest and supercompensate from strenuous training.
In the next section, I will discuss a simple way to avoid these problems, thus
remain fresh and strong throughout the year.
Tapering
Tapering* is often used by endurance athletes to produce peak fitness before
competition. Load is systematically reduced so the athlete can recover and then
peak for the specific event. Tapering is not limited to competitive athletes or preevent circumstances however. Regularly scheduled tapers allow the athlete to
maintain intensity throughout the year, without burning out. The taper enables
the body to make optimal gains without overtraining.
*
Please note that this discussion will focus on tapering in regards to conditioning, not strength training
58
Tapering is certainly a useful concept for the modern combat athlete. As for
specific protocols, it is useful to analyze various strategies. Contrary to popular
opinion, resting a few days before your fight is far from the ideal taper. Many
fighters unfortunately make this mistake and consequently compete without
ever reaping the benefits of their intense work. Think about it for one moment.
If you have busted your ass through a six week training camp, how can two or
three days of rest before the fight allow for full restoration? It simply is not
possible. To effectively peak, a more strategic taper must be used.
I. Variables
Most tapers involve adjustments to one or more of the following:
ƒ
ƒ
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Intensity
Volume
Frequency
These variables should not come as a surprise, as it is somewhat obvious that we
would adjust how hard the athlete trains, how much he trains, and how often he
trains. Unfortunately, what appears obvious is not always correct. For example,
research suggests that intensity should actually be maintained to optimize the
taper. With this approach, the athlete would maintain intensity, while reducing
volume and frequency. Yet, despite sound scientific backing, this tapering
strategy is still underutilized and often completely ignored. Many combat
athletes actually do the opposite of this approach. They reduce intensity (often
drastically), while maintaining normal volume and frequency (ie. continue to
train with the same drills, but with much less intensity). This approach is a
mistake, which has been verified through extensive research.
Research regarding ideal tapering strategies made leaps and bounds in the early
1980’s. Dr. R. C. Hickson (and colleagues) from the University of Illinois at
Chicago performed several tapering studies. Their research got the ball rolling
by understanding the need for intensity throughout the taper. Starting in 1981,
researchers tested a protocol where athletes who had been training six days per
week, reduced training frequency to just two sessions per week. Intensity was
not adjusted (ie. remained high). After 15 weeks, the group who exercised twice
per week shocked researchers when tests revealed that their endurance and
maximal aerobic capacity were perfectly preserved. It was quite a surprise that
athletes could maintain fitness after 15 weeks of training with volume and
frequency reduced by approximately 67 percent (6 workouts per week vs. 2
workouts per week).
59
In 1982, Hickson’s group altered the study by maintaining exercise frequency
with 6 workouts per week. Total volume was reduced however, as workout
duration dropped from 40 minutes to 13 minutes. Intensity did not change. The
13 minute exercise group trained with the same intensity used during their
previous 40 minute sessions. After 15 weeks of this protocol, researchers were
once again surprised to learn that fitness had been preserved, despite the sharp
reduction (also 67 percent) in total volume. This second study supported the
findings of the first study, once again identifying intensity as the integral aspect
to an effective taper.
In a third study, Hickson maintained training frequency and volume, but instead
reduced training intensity. As mentioned earlier, a similar protocol is often used
by combat athletes. Unfortunately, after reducing intensity, Hickson’s athletes
experienced significant drops in maximal aerobic capacity (1985).
Therefore, the lesson to be learned from Hickson’s work is that during periods of
reduced frequency and volume, intensity must be maintained for fitness
preservation.
II. Taper Length
Although Hickson’s research was monumental, more information is needed to
devise a tapering strategy for fighters. Clearly, a fighter cannot devote 15 weeks
to tapering. The athlete may have multiple competitions during this time. If a 15
week taper was required for each event, the athlete could only fight a few times
each year.
Fortunately, additional research has shown that shorter tapering periods can be
even more effective, and not only preserve fitness but actually improve it. Well
known researcher Dave Costill found that a 15 day taper with reduced volume
led to significant performance improvements (1985). More recent experiments
also suggest that a two week taper is ideal. For example, Kenitzer (1998) found
that a two week taper allowed for recovery, but noted that extending the taper
further could potentially lead to detraining. Kubukeli et al. (2002) also suggested
that an optimal taper should last approximately two weeks. It was also noted
that taper duration should decrease if intensity dropped during this period (to
avoid drops in fitness).
QUESTION - Ross, to taper effectively, should we just reduce volume and
frequency for two weeks, while maintaining intensity?
After analyzing modern tapering research, most will agree that intensity must
remain, with significant drops in volume, and slight drops in frequency. Clearly,
60
the primary adjustment occurs with volume. Training sessions will be only
slightly less frequent, short in nature, and intense.
In a recent (and detailed) study on tapering, the following advice was provided
(Mujika et al. 2003):
“The aim of the taper should be to minimize accumulated fatigue without compromising
adaptations. This is best achieved by maintaining training intensity, reducing the
training volume (up to 60-90%) and slightly reducing training frequency (no more than
20%).”
A combat athlete can apply this general model to his pre-fight plan, with the
addition of a brief rest period (complete rest).
III. Complete Rest
Complete rest can be useful when applied in short doses. For example, a combat
athlete will often welcome a day or two of complete rest before fighting. This
rest period is perhaps more mentally beneficial, than it is physical. It is your
time to relax, concentrate, and prepare yourself for the upcoming battle.
Don’t get carried away with complete rest however. As mentioned earlier,
lengthy breaks from training will lead to an imbalance in motor abilities. Time
must then be spent restoring past fitness. You do not want to be in this position
before a competition. The taper is designed to peak the athlete, not ruin motor
abilities. Therefore, complete rest should be minimal. Research supports this
notion. In one noteworthy study, regularly trained runners ceased training for
fifteen days. When the group was tested after five days of rest, no major changes
in fitness had occurred. Following this five day period however, noticeable drops
in fitness began to appear (ex. drops in aerobic capacity). When these runners
were tested after the 15 day rest period, running times had significantly dropped.
The 15 day cessation from training led to considerable drops in physical
performance (Doherty et al. 2003).
The lesson to learn from this study is simple. A few days of rest will not hurt
you. There can be mental benefits to complete rest prior to competition. Do not
extend this period however, as it does not take long to begin losing fitness.
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IV. Summary
The bullet points that follow will summarize this tapering discussion. The
material outlined below applies to competitive and non-competitive athletes.
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Tapers should be used regularly, whether or not you have a competition
planned. Scheduled reductions in volume and frequency can help you
stay fresh throughout the year. Do not limit your tapering plans to precompetition times. Tapering every one to three months (the frequency
will depend on the intensity and volume of your training) can certainly
prove useful. Think about it, after three months of intense training, a two
week taper will not only preserve the fitness that you have worked hard
to develop, but it will also allow your body to rest and recover (more than
it would if you continued to train normally).
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If you are a combat athlete prepping for a fight, come to training camp
already in shape. A six week camp can then start with approximately 4 to
5 weeks of intense and voluminous training. You can then taper down
towards fight night. You will not lose fitness during this time, as your
body and mind are given a chance to rest for the upcoming event. You can
also continue to practice skills and strategy, but conditioning drills will
be brief (volume is reduced during the taper) and intense. Don’t leave all
of your hard work behind in the gym.
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During a taper, train specific to your event. A runner should run during
his tapering period, just as a swimmer should swim. A boxer should box,
a grappler should grapple, and a kickboxer should kickbox. Do not
suddenly shift gears to a new set of exercises during the taper. Stick with
what you have been using and what you are specifically training for.
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Maintain intensity during the taper, while cutting back significantly on
volume and slightly on frequency. Don’t be alarmed that the intense
training will compromise your recovery abilities. Assuming your work
capacity has been developed (as it should be), recovery will not be an
issue, considering that volume has been reduced so drastically. The brief
sessions performed during the taper will have nowhere near enough
volume to compromise recovery prior to competition.
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If tapering is new to you, experiment with a taper when no competitions
are planned. You can then experience the benefits firsthand without risk.
When your next competition rolls around, you can apply the taper with
confidence (rather than the uncertainty that often exists in those who are
new to this concept).
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Sample Workouts
Within this section, I have listed several sample workouts. Please note that
these workouts are not set in stone. Customize the material to reflect your
interests, abilities, and needs. In addition, create your own workouts applying
the principles discussed throughout the text. Never limit yourself to a handful of
workouts.
Integrated Circuit Training
Please note that many workouts within this manual fall under the general category of
ICT. The workouts below are simply additional options.
Evil 6
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6 x Shoulder Sandbag (3 per side)
6 x Sandbag Lunges (3 per leg)
6 Up-Downs
6 Medicine Ball Slams
6 Burpees
6 Pull-ups
Repeat 11 times, as fast as you can
Sandbag Complex
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6 x Sandbag Burpees (shoulder the bag once per rep)
6 x Sandbag Squats (hold and squat)
6 x Sandbag Clean and Press
6 x Sandbag Lunges (3 per leg)
6 x Sandbag Bent Over Rows
Drop the bag and perform 10 Up-Downs
Repeat 3 to 5 times
Perform these exercises consecutively. There is no rest until the complex is
completed. Rest a minute or two between complexes, and continue.
Complexes are often performed with dumbbells or barbells. Such complexes are extremely
effective, but the sandbag or water ball will add a whole new challenge.
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Fortune 500
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100 Burpees
100 Medicine Ball Slams
100 Pushups
100 Bodyweight Squats
100 Pull-ups
Start with 100 burpees, and then proceed. There is no set order after finishing
the burpees. Use whatever order you wish.
If these rep ranges are too difficult, perform 50 reps per exercise.
The Century Club
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25 Sandbag Burpees (shoulder the sandbag once per rep)
25 Burpee Clean and Press (with dumbbells)
25 Burpees with 15 pound dumbbells
25 Burpees
There is no fixed load for the first two variations. Set the weight based on individual
ability.
Water Balling
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20 x Sledgehammer Swings
Pick up water ball and carry it 20 meters →
Put the ball down and perform 10 Burpees
Pick up water ball and lunge walk back to starting position (20 meters) ←
Continue for 20 minutes
Strive to carry the water ball as fast as possible
A Dime A Dozen
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100 rope turns with jump rope
10 Band Pulls
10 Burpees
10 Medicine Ball Slams
Repeat 12 times, striving to finish all 12 circuits as fast as possible
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Deck of Cards
Use a standard deck of 52 playing cards for these workouts. Each red card
(diamonds and hearts) will require a set of one exercise. Each black card (spades
and clubs) will require a set of another exercise. Four exercise workouts could
also be used, where each suit would equal a different exercise.
To perform the workout, start with a fully shuffled deck of cards. All face cards
(Jack, Queen, and King) have a value of 10. Aces have a value of 11. Number
cards will be face value (ex. 7 of spades = 7 reps). Each card requires one set.
Deck of Cards Sample 1
ƒ Bodyweight Squats for every
red card
ƒ Pushups for every black card
Deck of Cards Sample 2
ƒ Medicine Ball Slams for every
red card
ƒ Up-Downs for every black
card
Experiment with different movements when performing Deck of Cards workouts. No
two workouts will ever be the same.
The Race To 150
1.
2.
3.
4.
5.
50 Pushups + 50 Squats + 50 Sledgehammer Swings + 50 Jumping Jacks
40 Pushups + 40 Squats + 40 Sledgehammer Swings + 40 Jumping Jacks
30 Pushups + 30 Squats + 30 Sledgehammer Swings + 30 Jumping Jacks
20 Pushups + 20 Squats + 20 Sledgehammer Swings + 20 Jumping Jacks
10 Pushups + 10 Squats + 10 Sledgehammer Swings + 10 Jumping Jacks
Perform these five sequences in order, striving to complete the workout as fast as
possible.
The Power of Five
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10 Burpees
20 Sledgehammer Swings
30 Lateral Jumps
40 Pushups
50 Bodyweight Squats
Repeat this circuit 5 times (total), striving to complete the workout as fast as
possible.
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Short On Time
These workouts are ideal as short conditioners at the end of a skill session, or simply as a
short workout when time is limited. These workouts can also be included with other
conditioning protocols to complete a lengthier session.
Burpee Race
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Race to 100 burpees (use methods seen on the DVD)
100 Burpee + 100 Medicine Ball Slams
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Perform 10 Burpees
Perform 10 Medicine Ball Slams
Continue until 100 reps of each exercise are complete
Sledgehammer Swings
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Swing the sledgehammer for ten minutes (as many swings as possible)
Tabata Intervals
Perform Tabata intervals, using exercises such as:
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Sledgehammer swings or medicine ball slams
Punching a heavy bag
Burpees, bodyweight squats, or pushups
Sprint in place with alternating d-bell press
Running, jump rope, or stationary bike
Tabata Hybrids
Use the convenience of the Tabata protocol to perform a 10 minute session. Each
exercise is performed for 20 seconds, followed by 10 seconds of rest. Repeat the
10 exercise sequence twice, for a total of 10 minutes.
1. Medicine Ball Slams
2. Pushups
3. Lateral Jumps
4. Up-Downs
5. Pull-ups or Resistance Band Pulls
6. Sprint in place with alternating
dumbbell press
7. Burps
8. Bodyweight Squats
9. Mountain Climbers
10. Burpees
When attempting this workout, write these exercises on a dry erase board to avoid
confusion. Also, be sure to create your own variations to this general idea.
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Tabata Hybrids – Part II
String together two, three, or even four Tabata intervals.
option could include:
For example, one
Hybrid Sample
1. Tabata Sprint in place with alternating dumbbell press
2. Tabata Squats
3. Tabata Medicine Ball Slams
This routine will last 12 minutes. Each interval is 4 minutes.
Experiment with other exercises to create your own conditioning challenges.
Circuits For Time
Perform a sequence of exercises for 10, 15, or even 20 minutes. Strive to complete
the circuit as many times as possible during this time.
Sample I
ƒ 10 x Burpees
ƒ 10 x Power Overs
ƒ 10 x Bodyweight Squats
ƒ 10 x Resistance Band Pulls
Sample II
ƒ 10 x Burpees
ƒ 10 x Medicine Ball Slams
ƒ 10 x Bodyweight Squats
ƒ 10 x Pushups
As always, experiment with various exercises to satisfy your interests, abilities, and
needs.
Density Blocks
Work through three consecutive 5-minute blocks.
1. Burpees x 5 minutes
2. Swing sledgehammer x 5 minutes
3. Sprint 25 meters back and forth x 5 minutes
Mix and match different movements as needed or desired.
Lower Body Blaster
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Upper Body Blaster
10 Burpees
20 Lunges
30 Bodyweight Squats
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Perform five times, as fast as possible
10 Pull-ups
20 Medicine Ball Slams
30 Pushups
Perform five times, as fast as possible
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No Excuses
Group together any four exercises and perform these movements non-stop. One
well known sample is listed below. The workout begins with a 60 second
interval of each exercise. You then move immediately to a 45 second interval,
then 30 seconds, and finally 15 seconds.
First Round
ƒ Burpees x 60 seconds
ƒ Pull-ups x 60 seconds
ƒ Squats x 60 seconds
ƒ Pushups x 60 seconds
Third Round
ƒ Burpees x 30 seconds
ƒ Pull-ups x 30 seconds
ƒ Squats x 30 seconds
ƒ Pushups x 30 seconds
Second Round
ƒ Burpees x 45 seconds
ƒ Pull-ups x 45 seconds
ƒ Squats x 45 seconds
ƒ Pushups x 45 seconds
Fourth Round
ƒ Burpees x 15 seconds
ƒ Pull-ups x 15 seconds
ƒ Squats x 15 seconds
ƒ Pushups x 15 seconds
Move from one exercise to the next without stopping. There is no rest between
rounds. If you become stuck with an exercise, rest briefly and do your best to
continue. If you run out of gas on the pull-up bar, try to hang from the bar for the
remaining time, rather than simply sitting down to rest.
Once again, experiment with various exercises to satisfy your interests, abilities, and
needs.
Just A Minute
Perform each exercise for a continuous minute. If you become stuck with any
exercise, switch to jumping jacks until the next movement begins. Repeat the
sequence twice, for a total of 10 consecutive minutes.
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Squats
Pushups
Resistance Band Pulls or Pull-ups
Dumbell Swings (30 seconds per arm)
Medicine Ball Slams
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Power Circuits
Power Circuit 1
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20 x Band Pulls
20 x Power Overs
10 x Up-Downs
20 x Sledgehammer Swings
Perform for rounds or for time (as seen on the DVD)
Power Circuit 2
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10 x Medicine Ball Slams
20 x Power Overs
30 x Lateral Jumps
40 x Sledgehammer Swings
Perform for rounds or for time
Power Circuit 3
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5 x Water Ball Clean and Press
10 x Power Overs
15 x Burpees
20 x Medicine Ball Slams
Perform for rounds or for time
Power Circuit 4
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5 x Up-Downs
5 x Medicine Ball Slams
5 x Burpees
5 x Band Pulls
Perform for rounds or for time
Power Circuit 5
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5 x Sandbag Clean and Press
10 x Burpees
15 x Medicine Ball Slams
Perform for rounds or for time
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Minute Drills
Workouts 1 and 2 are three-minute rounds
Minute Drill Workout #1
Minute Drill Workout #2
1. Burpees x 30 seconds
2. Mountain Climbers x 30 seconds
3. Jumping Jacks x 30 seconds
4. Pushups x 30 seconds
5. Bodyweight Squats x 30 seconds
6. Medicine Ball Slams x 30 seconds
1. D-bell Swings x 30 seconds
2. Burpees x 30 seconds
3. D-bell Swings x 30 seconds
4. Up-Downs x 30 seconds
5. Jumping Jacks x 30 seconds
6. Medicine Ball Slams x 30 seconds
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Rest 30 to 60 seconds
Repeat 4 to 6 times
Rest 30 to 60 seconds
Repeat 4 to 6 times
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Workouts 3 and 4 are five-minute rounds
Minute Drill Workout #3
Minute Drill Workout #4
1. Sandbag Shouldering x 60 seconds
2. Shadow Boxing x 60 seconds
3. Pushups x 60 seconds
4. Lunges (bodyweight) x 60 seconds
5. Sledgehammer x 60 seconds
1. Burpees x 30 seconds
2. Shadow Boxing x 30 seconds
3. Up-Downs x 30 seconds
4. Jumping Jacks x 30 seconds
5. Medicine Ball Slams x 30 seconds
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Rest 30 to 60 seconds
Repeat 3 to 5 times
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Rest 30 to 60 seconds
Repeat 3 to 5 times
Experiment with different movements when performing minute drill workouts. You
can use almost any exercise within this flexible and effective protocol.
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Enhanced Interval Training
Random Running
Burpees
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Pushups
Up-Downs
Med Ball Slams
Squats
Set up two cones, each 25 meters apart
2. Sprint 25 Meters
1. Start - Exercise
3. Stop - Turn Around
4. Sprint 25 Meters
1.
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3.
4.
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Perform 10 reps of any exercise from the group above
Run 25 meters to the cone →
Turn around quickly and sprint back to starting point ←
Perform another exercise, for ten reps
Continue for 5 minutes
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Rest one minute and repeat
Perform 3 rounds (each round is 5 minutes)
Minimalistic Menace
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10 x Burpees
Sprint 50 meters →
10 x Up-Downs
Sprint 50 meters (back to starting point) ←
Continue for a full round (ex. 2 to 5 minute rounds)
Rest 30 to 60 seconds and continue for 3 to 5 rounds
Fetch It
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Start with a medicine ball
Throw the ball the length of a field, sprinting to retrieve it after each throw
Integrate various throws (ex. chest pass, overhand throw, side throw,
backwards throw)
Continue back and forth, using the entire length of the field
Perform full rounds (ex. 2 to 5 minute rounds)
Rest 30 to 60 seconds and continue for 3 to 5 rounds
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Throw and Go
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Set up two cones, each 25 meters apart
Position sandbag next to first cone
1. Sprint 25 Meters
2. Sprint 25 Meters
Sandbag
3. Lunge walk with sandbag
4. Throw sandbag back to start
Sandbag
1.
2.
3.
4.
Sprint 25 meters →
Turn around and sprint back to starting point ←
Pick up sandbag and lunge walk 25 meters (ending at 2nd cone) →
Next, throw the sandbag continuously, until you return back to the
starting position ←
5. Repeat this sequence continuously for 10, 15, or 20 minutes
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This workout could also be performed for timed rounds (ex. 5 minute
rounds)
Workout Notes
1. When performing sandbag throws, use variations such as:
ƒ Side to side throw
ƒ Backward throw
ƒ Clean and press, and then throw forward
2. If the bag becomes too heavy to throw, carry it briskly back to the cone,
and continue
3. This workout can be modified by increasing the distance to 50 meters
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The Top 25
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Sprint 25 meters →
Immediately turn around with an all out sprint back to the start ←
Repeat 16 times for time (total of 400 meters)
Rest 30 to 60 seconds and continue
Repeat this sequence a total of four times
Jump Rope EIT
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Jump rope x 60 seconds (top speed, sprint in place)
10 Medicine Ball Slams
10 Pushups
Rest 30 seconds and continue with six rounds
The Interval Challenge
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12 Burpees
24 Pushups
36 Bodyweight Squats
400 meter run
Repeat this cycle 4 times for time
Carry, Run, and Press
This challenge will require a sandbag and a 400 meter track. The workout calls
for three rounds, each consisting of the following:
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400 meter sandbag carry (any style of carrying)
400 meter run without sandbag
Sandbag Clean and Press x 10
There is no rest between exercises. Your goal is to complete the challenge as fast
as possible (complete three rounds).
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Machine Intervals
The schedule below can be applied to machine based intervals (ex. stationary
bike). When performing these intervals, begin with a brief warm up (ex. a few
minutes of light activity). You will then continue through each interval at nearmaximum intensity. You can then conclude with a brief cool down (ex. a few
minutes on the machine, at very light intensity).
This sample six week program could be used two to four days per week,
depending on individual work capacity and the contents of your remaining
weekly schedule.
Using Weeks 1-2 as an example, you will perform 5 x 60 second intervals at nearmaximum intensity. You will rest 60 seconds between each interval. After
completing your final 60-second interval, you will proceed with 5 x 30 second
intervals with 30 seconds of rest between each.
Totals
Interval Schedule Weeks 1-2
Intervals
Work Period Rest Period
5
60 seconds
60 seconds
5
30 seconds
30 seconds
10
450 seconds 450 seconds
Totals
Interval Schedule Weeks 3-4
Intervals
Work Period Rest Period
4
60 seconds
60 seconds
4
45 seconds
30 seconds
4
30 seconds
20 seconds
12
540 seconds 440 seconds
Totals
Interval Schedule Weeks 5-6
Intervals
Work Period Rest Period
5
45 seconds
30 seconds
5
30 seconds
20 seconds
5
20 seconds
10 seconds
15
475 seconds 300 seconds
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Scriptless Training
You write the script for these workouts. Vary round length between 2 to 5
minutes, depending on your needs. Rest 30 to 60 seconds between rounds.
A partial exercise list includes:
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Sandbag or water ball clean and press
Sandbag or water ball squats and lunges
Sandbag or water ball shouldering
Sandbag or water ball loading (to raised platform)
Striking a heavy bag
Ground and pound on heavy bag
Burpees, pushups, squats, and lunges
Up-Downs
Medicine Ball Slams
Scriptless Sample
Sandbag
Shoulder
Heavy Bag
Ground
And
Pound
Med
Ball Slam
Up-Downs
Vary your use of the following movements:
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Shouldering the sandbag
Ground and pound the bag
Striking the upright heavy bag
Up-Downs
Medicine Ball Slams
If it becomes too difficult to perform one of the required movements, perform jumping
jacks (or carry the sandbag) as active recovery. Do not simply stop and do nothing.
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Beginner Options
As a beginner to this style of training, you can easily adjust the sample workouts
to meet your individual needs and abilities.
A few options for workout adjustments include:
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Reduce volume (ex. reduce round length or reduce number of repetitions
per exercise)
Choose less difficult exercise variations
Increase rest between rounds
Reduce the total number of rounds
There is no shame in reducing the intensity of the sample routines.
For example, suppose you struggle with Minute Drill Workouts 1 and 2 from the
top of page 70. You could adjust these drills by reducing each exercise to 20
seconds, as opposed to the prescribed 30 seconds. Another option would be to
perform three exercises, each for 20 seconds, leaving you with a one-minute drill.
Integrated Circuit Training can also be adjusted to meet beginner needs. Simply
vary exercise choice to reflect your abilities. One beginner sample is listed below:
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5 Band Pulls
10 Bodyweight Squats
5 Pushups (perform pushups from the knees if necessary)
10 Jumping Jacks
5 Medicine Ball slams
Repeat this sequence for 10, 15, or 20 minutes
Such workouts (based on time) are as difficult as you make them. For example, if
you sprint through this drill at lightning speed, it could be intense to even more
advanced athletes. As a beginner however, you will do the best that you can,
which means resting when necessary. As you improve, you will increase the
intensity at which you attack such drills.
Even 25 meter intervals can be adjusted for the beginner. Simply jog the distance
as opposed to performing a full speed sprint. Increase the intensity of your
efforts only when your body allows it.
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Frequently Asked Questions
Below, I have provided answers to several questions related to this program.
There are two categories (Equipment and Training).
Equipment Questions
1.) How do I make a sandbag?
Constructing a sandbag is rather simple. Refer to the tutorial on my website for
specific instructions. For the fastest method, choose the contractor bag approach.
http://www.rosstraining.com/sandbagconstructionkit.pdf
2.) How much should my sandbag (or water ball) weigh?
Sandbag weight will vary by individual. Some experimentation will be required
on your part. The sandbag will be much more challenging than a conventional
weight however, so start light, and gradually progress to a heavier bag.
3.) What weight should I choose for sledgehammer training?
I recommend between 10 and 20 pounds. Rarely (if ever) will one need to
surpass 20 pounds. Don’t sacrifice speed and power in place of a heavier sledge.
As stated within the RossTraining.com site:
“Acceleration depends directly upon the net force acting upon the object, and inversely
upon the mass of the object. As the mass of the object increases, its acceleration will
decrease. Consequently, you can often generate more force with a lighter sledgehammer.”
For more information, refer to the link below:
http://www.rosstraining.com/articles/sledge.html
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4.) What kind of jump rope do you suggest?
I prefer lightweight, speed ropes. These ropes will allow the fastest turning
speed, which is important for conditioning. If you wish to add weight to your
rope work, you can wear light wrist weights. Refer to this article for more
information regarding rope selection:
http://www.rosstraining.com/articles/jumprope2.htm
5.) How can I make the medicine ball attachment seen on the DVD?
Refer to the article below for information regarding this homemade tool:
http://www.rosstraining.com/customizedmedicineball.pdf
6.) How do I construct a water ball?
For information regarding the water ball, please refer to the article below:
http://www.rosstraining.com/articles/thewaterball.html
7.) Where can I find a keg?
Empty kegs are easy to find. Most liquor stores will gladly sell you an empty
keg. The typical price is $10. After acquiring a keg, clean out the inside and add
water or sand. Start light, as the keg is much more difficult than it looks. You
can always add more weight as you become proficient with the tool.
8.) What do you suggest for interval timers?
The GYMBOSS timer is excellent for personal use (www.gymboss.com).
Additional options are listed at the link below:
http://rosstraining.com/blog/?p=38
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9.) How did you attach the bands on the DVD when performing band sprints and ba
nd slams?
Figure 1
Figure 2
One approach that I have used involves strong eye-screws and a soft, doublebraided nylon rope. Figure 1 shows a three eye-screw set-up. Each eye-screw is
rated for over 300 pounds. I run soft rope (1 inch thick) through the eye-screws,
and also through the band (which is loop shaped). I can now pull the band with
various exercises, as shown on the DVD.
Another option involves the use of a cotton hand wrap (a hand wrap used to
protect your hands as a fighter). In Figure 2, I have wrapped a boxing hand
wrap around the band, and then tied the wrap off to a secure structure (a pole).
This approach (similar to the first) allows me to utilize the entire length of the
band. If you were to use a slip-knot, you will lose several inches from the band,
as it must wrap all the way around the pole. Losing the extra length is not a
problem for most exercises. With band sprints however, you will want to use as
much of the band as possible. This low-tech approach is quick to set up, and will
not wear down the bands (as the cotton wrap, just like the rope, is soft and nonabrasive).
10.) What kind of resistance bands do you recommend?
The two best bands in my personal opinion are Jump Stretch Flex bands and the
Iron Woody Fitness bands. Both bands are excellent choices for strength and
conditioning work.
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Training Questions
1.) It is difficult to remember what exercise comes next when working through a ci
rcuit. How can I keep track?
I suggest using a dry erase board or chalk board. Write down the exercise order
and glance up at the board quickly without stopping.
2.) As a beginner, I find many of the sample routines too intense. How can I adjus
t these workouts?
Refer to the tips outlined on page 76.
3.) I have a fight lined up and a busy schedule. How can I incorporate this materia
l into my busy plan?
You can incorporate many of the ideas from the text within your primary
workouts. For example, at the end of a skill session, you can close the workout
with a conditioning drill. You can also use ideas such as the addition of a
finisher. These are ideas that you would add to your existing plan, rather than
knocking everything down and starting from scratch.
In summary, add bits and pieces from the text to complement your fight training
(rather than replace it).
Refer to page 44 (Patience Is A Virtue) for additional information.
4.) I am extremely sore after performing some of these workouts. What can I do t
o reduce soreness?
Soreness is a common byproduct to a foreign stimulus. If an exercise or routine
is new to you, the stimulus will be foreign to the body. For this reason, do not
rush into new and advanced routines. Give your body a fair chance by gradually
transitioning to the new material. Do not allow your mind to get ahead of your
body.
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As for the prevention of soreness, I strongly believe that enhanced work capacity
is the single, most important aspect. My work capacity has gradually increased
over many years of hard work. I am almost never sore, yet train as hard as
anyone you will ever find. I certainly had my share of soreness early on, but as
my work capacity improved, the soreness slowly faded.
Enhanced work capacity is not an overnight process however. Be prepared for
a long road. Consistency, perseverance, patience, and diligence are all
imperative pieces to the puzzle.
In addition, pay close attention to variables such as sleep, hydration, proper
nutrition, and other active means of restoration such as the use of contrast baths
or showers (ex. alternate between hot and cold water every 30 seconds for five
minutes), and massage. It is also useful to simply take the time to unwind (ex.
listen to light music and relax).
5.) I do not train for a sport. How should I construct my weekly plan?
Whether you train for an event or not, you should have goals that you are
working to achieve. As for the specifics of your week, there is no short answer.
Clearly, it will depend on factors such as your interests, abilities, and schedule.
Assuming time is not limited however, you can likely perform more thorough
conditioning workouts. For example, you will not be performing a conditioning
routine at the end of a skill session, so you may not need a short-on-time
workout. The conditioning workout could serve as your sole routine for the day.
Refer to Question 6 for some additional ideas related to this topic.
6.) Many of the sample workouts are very short. How can I perform a longer condi
tioning workout?
Although not always necessary, it is certainly possible to extend or combine
many of the sample workouts. For example, one session could begin with
intervals on the jump rope, then continue with a series of minute drills, and
conclude with a finisher.
Your ability to combine multiple workouts will depend on individual work
capacity, as well as remaining workload.
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Whether or not you choose to perform longer workouts, keep in mind that less
can be more. Intensity is a more valuable indicator of workout quality when
compared to time alone.
7.) Should I try to perform conditioning routines with no rest in between circuits?
Yes and no.
It is a good sign when you can perform a workout without rest. For example,
suppose you were performing one of the Power Circuits from page 69. An
advanced athlete may string together multiple circuits without rest. Clearly, we
wish to achieve this level of conditioning.
This does not mean that rest should be completely avoided however. There are
times when training with rest can be very useful. Consider the competitive
combat athlete for example. You will compete with timed rounds. Your goal is
to recover quickly between rounds. Performing circuits with brief rest periods
will condition your body to quickly recover between rounds (or circuits).
Often times if you continue performing circuits without rest, your pace and
intensity will decline. You may be better served with a 30 second period of
active rest. Not only are you training the body to recover, but you are also able
to put forth a greater effort for the next circuit, which means that you will reap
greater benefits from the circuit.
On the contrary, there are also benefits to conditioning workouts without rest.
For example, a density block (ie. sledgehammer x 5 minutes) does not include
rest. You are trying to perform as much work as possible. This style of training
is extremely effective in developing mental toughness.
In summary, there are pros and cons to defined rest periods, as well as workouts
that do not include such periods. Incorporate both styles in your training plan.
8.) I enjoy the sandbag complex from page 63. Can I perform it 3x per week?
As mentioned on page 26:
A plan that lacks variety ignores the biological law of accommodation. This law states
that the body’s response to a constant stimulus decreases over time…
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Don’t put all of your eggs into one basket. No matter how much you enjoy a
specific workout, do not limit yourself to it. For example, when performing a
sandbag complex, the primary target is strength endurance. You are lifting a
moderate load repetitively. This style of conditioning is beneficial, but also much
different from high speed drills such as a power circuit or hill sprint. With the
latter examples, you are moving at full speed with full intensity. There are
unique benefits to each of these drills.
I’ve discussed several conditioning styles within this manual (and on the DVD).
I included such variety for a specific reason. There is no single drill that will
guarantee success. A well designed conditioning program must target multiple
attributes. To accomplish this goal, variety must be included within the plan.
9.) I really enjoy using the sandbag for complexes, but will these workouts interfe
re with my dedicated strength training sessions?
Sandbags can be used for strength, conditioning, or a combination of both. For
example, a very heavy sandbag could certainly be used for a quality strength
workout. By reducing the load and performing higher repetitions (ex. sandbag
complex), the workout will shift gears towards strength endurance. Yet, despite
this fact, the sandbag is still extremely awkward and moderately heavy.
For this reason, you must consider your weekly workload when performing a
sandbag conditioning session. This is particularly true for those athletes who
are new to odd-object training. A novice to this style of training can certainly
expect soreness. It would not make sense to schedule your first ever sandbag
complex the day before a max-effort strength workout. Sandbag conditioning
drills require a unique kind of work capacity (which will take some time to
develop).
In many cases, it will make sense to perform the sandbag workout at the end of
your week. For example, your primary strength workouts could fall on Monday
and Thursday. Saturday morning could then include a sandbag conditioning
workout. You would then rest the remainder of Saturday, and all day Sunday.
This would give you time to recover before returning to the gym on Monday.
Additional conditioning workouts could be mixed in throughout the week (ex.
Tuesday, Wednesday, and Friday).
Clearly, this is just one sample. A heavier sandbag could also be used during
your primary strength workouts. Remember, the tool is simply a means to an
end. Sandbags can certainly be used to target additional strength qualities.
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10.) When running intervals, how should I pace myself?
This question is easily answered by viewing the interval as a race. For example,
shorter range efforts (ex. 25, 50, 100, and 200 meters) will allow for a full speed
sprint. If you were racing, you would not need to pace yourself. If you ran 800
meters however, you cannot expect to sprint the entire distance. You will need
to pace yourself. Your pace should be brisk, but also realistic. If you try to sprint
800 meters, you will hit the wall long before finishing. It will likely take you a
few interval sessions to determine an ideal pace.
Lastly, when performing longer intervals such as 400 or 800 meters, try to finish
with a brief sprint to the finish line. You will maintain a brisk pace until this
final effort (ex. sprint the last 50 meters).
11.) How can I include distance running with this style of conditioning?
There is no single answer to this question. Clearly, individual customization is
imperative. Your unique work capacity must also be considered. For starters,
identify your precise interests and needs. How important is distance running to
you? What are you training for specifically (ex. a combat sport)? Do you have
time to train twice a day (ex. run in the morning, return to the gym at night)?
Determine available training times throughout the week, and then allocate your
time as effectively as possible. Assuming you are engaged in other strenuous
conditioning workouts however (ex. enhanced interval training or integrated
circuit training), you will not need distance running (refer to pages 15 through 25
for additional information).
If you wish to add distance running to a weekly plan that also includes more
intense conditioning routines, one to three sessions is adequate in most cases,
and as mentioned earlier, perform your distance work at a brisk pace.
If you wish to include more than three days of distance running, you may need
to reduce the frequency of your more intense conditioning work. Once again,
individual work capacity will dictate your ability to include additional work.
There are certainly many professional fighters who run daily, and also train hard at the
gym each day. This level of work capacity doesn’t happen overnight however. It takes
hard work and a consistent effort to develop such fitness.
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12.) Can I see a sample week with distance running and intense conditioning?
One option is to follow the template from page 49. Monday would include an
intense conditioning workout, such as an ICT or EIT drill. Tuesday would then
begin with a morning roadwork session (ex. Fartlek). Wednesday would include
a brief finisher after the strength workout. Thursday would then include another
ICT or EIT workout (different from Monday). Friday would include another run
(2nd distance session of the week). Saturday would then shift gears with a
strength emphasis, ending with an intense finisher.
If you didn’t want to run, you could replace the distance work with a machinebased interval session (ex. stationary bike). Another option would be to drop the
distance work, and instead perform a pure interval running workout. Two
samples include running 6 x 400 meters or 4 x 800 meters.
If you run distance, don’t get carried away with it. Also, consider using the Fartlek
approach referenced on page 25. Regardless of the distance, run it fast!
13.) How can I incorporate Scriptless Training within my weekly plan?
Scriptless Training can be used in place of any dedicated conditioning drill. As
mentioned on the DVD, this style of training provides a break from the world of
structured rep schemes.
In addition, suppose you cannot make it to the gym, and you will be forced to
miss a sparring session. Clearly, there is no true substitute for sparring, but you
can at least replicate the unpredictable nature of a round by working through an
intense Scriptless session. For example, as a mixed martial artist, you could
incorporate strikes, ground and pound, odd object lifts, and more.
14.) I am a coach with bad wrists. I cannot hold the punch mitts for my fighters, b
ut would like to incorporate punching drills at the top of a hill sprint. Any ideas?
Consider using a large punch shield (sometimes referred to as a body shield).
Most boxing and MMA equipment suppliers carry these cushioned shields.
With the shield, you can catch punches, knees, and kicks from your fighter. You
can also press forward, forcing the athlete to fight you off of him. This drill is
very intense, particularly when the legs are fatigued following a hill sprint. Your
fighter will sprint uphill with his hands gloved, and fight you off for a 30 to 60
85
second interval. Repeat this drill 6 to 10 times, and you have one of the most
intense forms of Enhanced Interval Training.
In addition, punch shields can be used on their own. Press your fighter for a few
full rounds inside the cage or ring, forcing him to fight you off. Such drills will
improve his infighting strength and endurance dramatically.
15.) Do you have any final conditioning tips?
First, there is no one-size-fits-all model. Customize your workouts based on
your unique needs. This could mean daily conditioning for the more advanced,
or it could mean a few quality conditioning workouts per week. What works for
one person may not work for another. Ultimately, your primary concern must be
performance enhancement. If you are improving, keep doing what you are
doing. When gains plateau, it is time to make changes.
Also, remember that supplemental conditioning work is designed to improve
performance in your primary event. Don’t destroy yourself with conditioning
drills, thus leave yourself unable to perform your main skill work.
In summary:
Assign more or less work based on individual work capacity
Vary intensity throughout the week
Incorporate variety in terms of exercise and workout selection
Think outside the box and create your own conditioning challenges
When arranging your weekly conditioning schedule, consider strength
and skill training needs, as each piece of the puzzle must work together
9 Short workouts can be very effective, assuming you bring the intensity
9 Monitor progress and be ready to make adjustments when necessary
9 Experiment with tapering to ensure steady progress, without burnout
9
9
9
9
9
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Final Words
As stated earlier, when it comes to conditioning, you get what you put into it. If
you wish to improve, be prepared to work for it. You cannot stroll through
workouts and expect to advance.
If you attempt a workout that is not challenging, make it more difficult. You
must take responsibility for your conditioning. Any workout is challenging if
you make it challenging.
Consider a one mile run. One mile is not a difficult distance to complete, but if
you run the mile as if a lion were chasing you, it becomes much more intense.
The effort that you put forth is up to you.
Athletes continue to fail because of poor conditioning. Don’t make this mistake.
You should never lose because of conditioning. On the contrary, superior
conditioning should become a weapon within your arsenal. You can often defeat
technically superior opponents by wearing them out with a relentless pace.
There is nothing worse than the opponent who never stops attacking.
Become the fighter who sticks to his opponent like a piece of gum on the sole of a
shoe.
This concept sounds great in theory, but very few fighters can truly say that they
possess this level of conditioning.
Why?
The answer is simple. Conditioning workouts are not fun. They do not feel
good. They are often painful and extremely intense. Many athletes begin with
good intentions, but quit once the going gets tough. Very few athletes truly step
up to the plate and attempt to push themselves to the next level.
Conditioning workouts are not flashy. You will not attract spectators who
marvel at your performance of burpees. Jaws won’t drop, and heads won’t turn.
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Conditioning is not attractive. Watching someone perform 100 burpees is far
from enjoyable. You will not attract the same response that you receive when
lifting a heavy load from the floor. A powerlifter performs his lift in a matter of
seconds. The same holds true for the Olympic weightlifter. The spectator sees
the lift, and is immediately impressed. It feels good to attract the attention of
onlookers.
Unfortunately, conditioning workouts rarely attract attention. Conditioning
takes time to appreciate. It is something that you must look back at and
appreciate after the fact. Consider the 12 round professional boxer for example.
You may watch 10 rounds, but if he runs out of gas in the 11th or 12th round, you
will no longer appreciate his conditioning.
The time required to appreciate conditioning is one reason why many athletes
fail because of poor conditioning. Let’s be honest, athletes enjoy hearing cheers
from the crowd. We enjoy the attention and gratitude that comes from fans and
supporters. You will not receive this attention when working through a
conditioning workout. This is one reason why many athletes spend so much time
in the weight room. You’ll turn more heads with an impressive lift.
When I first performed an unassisted one-arm chin-up, I turned heads, but I can’t
honestly say that I was a better athlete. When I work through an intense
conditioning workout however, no one looks. Such workouts are not enjoyable
to watch, but it is these workouts that lead to the greatest improvements in
performance as an athlete.
When I lift maximal loads, the lift is over in seconds. No matter how hard I
strain, the strain is brief. I will soon have a few minutes of rest before my next
effort*.
When working through a 5 minute conditioning drill, each second of that 5
minute round is intense. Your mind may beg you to quit, or suggest that you
reduce the intensity.
Pre-workout anxiety then takes place the next time you are scheduled to perform
the same workout. The mind quickly suggests alternatives. It tries to assure you
that these alternatives will be equally effective, but deep down inside, you know
that your mind is looking for an easier path.
Don’t give in to these thoughts. Conditioning workouts are not meant to be easy.
They are not meant to feel good.
Please note that I am not downplaying the importance of strength, as strength is imperative. I am simply using this
example to highlight one unique aspect of conditioning.
*
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I can still remember my first bout as a young amateur fighter. I thought I could
succeed on athletic ability alone. I had no idea what I was getting into. I can still
taste the extreme fatigue that I experienced that night.
Trust me, you don’t want to experience that kind of fatigue. Don’t let fight night
be your first experience with fatigue. Make fatigue your friend. Learn to push
through fatigue in the gym. Let the fight be a walk in the park compared to the
work that you put in at the gym.
The body is more capable than we will ever realize. Don’t abuse your body, but
don’t baby it either. Put in the work, challenge yourself, and focus on continuous
improvement.
Never lose because of poor conditioning. There are certain variables outside of
your control, but conditioning is not one of them. This is a variable that you
control.
Take responsibility for this variable. Make conditioning the valuable weapon
that it can be.
Most athletes know the importance of conditioning, but are not willing to put in
the work to develop this weapon. Separate yourself from this mediocre group.
You do not need fancy equipment. You do not need anything but your own
refusal to accept anything but your best.
If you put forth the effort, you will develop one of the most lethal weapons in the
combat world.
The choice is yours. You cannot decide today however. This decision must be
made daily, each time you enter the gym.
Accept the challenge, take responsibility, and destroy the competition.
89
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