Results Conditioning » MMA

Photo shoot diet.

richb — Wed, 30 Nov 2011 21:52:58 +0000

A few months ago I posted some workouts I did in preparation for a photo shoot to help promote my MMA conditioning circuit class. This workout is due to be launched through Fitpro early next year. Below is a sample of the diet I followed in the 5 week run up to the shoot along with some photos from the day so you can see the results. The food plan changed slightly from day to day but stuck pretty close to the below meal guide.

Breakfast

Snack

Dinner

Snack

Evening meal

Snack

Porridge with half a scope of protein powder.

1 scope of creatine mixed with fresh orange juice

1 ZMA tablet (zinc magnesium and vitamin b6)

Protein shake

Piece of fruit

Tin of tuna with pasta

Low fat yoghurt

Glass of water

Wholemeal pita with hummus, cucumber and tomato

Glass of water

White meat or fish with steamed vegetables

Fruit juice

Protein shake

: No alcohol for the entire 5 weeks

: At least 2-3 protein shakes or bars per day

: Aim to eat every 3 hours

http://www.flickr.com/photos/dnlk66/6147169785/in/set-72157627670221316/

http://www.flickr.com/photos/dnlk66/6147741530/in/set-72157627670221316/

Focus pad finishers

richb — Sat, 26 Nov 2011 18:12:58 +0000

One of the ways I give my clients a good cardio session is by working on the focus pads. Doing pad work not only gets the heart rate elevated, which will help burn away body fat and improve aerobic fitness, it can also help to improve speed, reflexes and hand eye co-ordination. Pad work is also a fantastic stress buster after a hard day at work and a great mental workout as you have to throw the right combinations on commend. When I do pad drills with clients I will use a system of numbers with each number relating to a set combination that the client has previously learnt, so for example if I call out number 2 then they will throw a jab, cross combo. With this I will sometimes mix in MMA (mixed martial arts) type moves and drills such as elbows, knees, kicks, sprawls and takedowns. Clients will normally work on the pads for 1-3 minute rounds depending on fitness levels with 1-2 minutes rest in between. Focus pad rounds will often be mixed in with other types of circuit training to offer a whole body workout that is varied and interesting as well as being effective. Below are 2 ways I sometimes finish off a focus pad session. Both of these drills are very taxing and are designed to push my clients to their limit, making sure that by the end of the session they have nothing left and can go home feeling like they have given their all!

Conditioning drill:

This first drill mixes 1 minute pad rounds with a 1 minute bodyweight conditioning round. You start off by performing a minute round on the pads, as soon as this is finished you go straight into the below conditioning round aiming to complete 10 reps of each of the exercises within the minute.

Squats (Keep your hands up by your chin in a boxing guard throughout the squats)

Press ups (Perform on your fists with your gloves on)

Crunch with reach (Legs in the air and hands above your head crunch up and reach for your feet)

Burpee

If the minute runs out before you have completed the 4 exercises then you just go straight into the next round of pad work without any rest. If you complete all 4 exercises within the minute then what ever time is left is used for rest (if you do complete all 40 reps within 1 minute chances are you will only get a few seconds to rest anyway!)

Keep repeating the 1 minute of pad work and 1 minute of conditioning for as many rounds as you wish. I would normally aim for 2-3 rounds of each.

Shuttle runs:

This time we are mixing a 1 minute pad round with shuttle runs up and down the studio which is approximately 10 metres long. Again start out with your minutes pad work and then complete 2 shuttle runs (up and down the room counts as 1 lap). You have again 1 minute to complete the shuttles in so the faster you run the more time you get to recover. Once the minute is up start the next pad round, after each pad round increase the shuttles by 2 laps but keep the time to complete them in to 1 minute. This means less and less recovery time as you progress through. The maximum I would work up to given the length of a lap is 10. This would mean 5 rounds on the pads. If the client fails to meet the target numbers of shuttle runs within the minute then stop the drill. Of course you can alter the length of the shuttle runs depending on what space is available.

If you haven’t got a willing partner to hold the pads then why not try the above drills but use a punch bag instead or if this is not available you could even do 1 minute rounds of shadow boxing. With shadow boxing focus on speed, technique and footwork and since you don’t need any equipment there is no excuses for not trying it!

Ultimate fighting fitness challenge

richb — Tue, 08 Nov 2011 21:44:57 +0000

The latest challenge uses the principles of my MMA conditioning workout which is set to be launched nationwide under the name “Ultimate fighting fitness”. The workout is 4 rounds with each round being made up of 5 exercises. Within a normal workout each exercise would be performed for either 30 seconds and completed twice or for 1 minute and completed once to form a 5 minute round. This time though the exercises are completed for reps and the aim is to complete each round as quickly as possible. In between rounds stop your clock and rest for 2 minutes before restarting the clock and beginning the next round.

Round 1:

Stand to kneel x20

Elbow switch x50

Dumbbell push press x20

Crunch to punch x20

Jab, cross to sprawl x20

Round 2:

Bridge to up kick x50

10 punches from knee ride to sprawl x10

Press up with shoulder tap x20

Plank get ups x20

Bear crawl with sprint x5 laps

Round 3:

Step jumps x20

10 Mounted punches to vertical jump x10

Medicine ball swings x20

Elbow to knee crunches x50

Lateral jumps over Powerbag to front kick x20

Round 4:

Step up to knee strikes x20 per leg

10 mounted punches to armbar x10

Dumbbell jab, crosses x50

Triangle curls x20

Burpees with vertical jump x20

Aims:

The aim is to try and complete the whole challenge in 20 minutes or less so that each round is done in around 5 minutes.

Tips:

If you want an even harder version of this challenge then cut your rests between rounds to 1 minute.

“Rodney”

richb — Tue, 04 Oct 2011 20:56:57 +0000

The latest addition to the Results studio is Rodney the grappling dummy! While he may only be short (1.2m) he is a fantastic tool that I use with clients for ground and pound drills as well as throws and slams. Picking up a dummy and slamming it into the floor before jumping on it and throwing punches and elbows is a great calorie burner. It will also test your aerobic and anaerobic fitness which is something many people don’t experience within their normal cardio training. Slamming a dummy into the floor with all your might and then throwing fast and hard punches into it will quickly get you gasping for breath and when this is repeated over and over again for 3-5 minutes, you will soon be struggling to get the oxygen you need! Below is a short video of me performing a 3 minute round on Rodney. The aim is I throw, slam or trip him to the floor before throwing 10 strikes, repeating this is often as I can before the time runs out. See if you can perform 20 or more throws with a 3 minute round and when you can then why not step it up to a 5 minute round or get hold of Rodney’s bigger and heavier brother!

MMA drill

richb — Fri, 16 Sep 2011 20:58:24 +0000

Here is a drill I use within my MMA fitness class that combines a number of movements together and takes you from the floor to standing and back down again to simulate what can happen multiple times within a fight. For this drill start on the floor and throw 3-4 up kicks into a bag before scrambling onto your feet. As you stand up throw 2 front kicks followed by a jab cross. After the punches perform a sprawl and then from here get into a press up position. From here drop your elbows to the floor as if striking a downed opponent whilst maintaining good posture and a strong core. After the elbows perform a sit out to each side before scrambling back onto the floor and start the combo again. See if you can complete this drill continuously for 3-5 minute rounds.

Pad work 2

richb — Tue, 06 Sep 2011 19:50:55 +0000

A few weeks ago I posted a video that showed me taking my client Nick, through a round on the pads. In this video it is the turn of Alex, another of my clients to be put their paces using the focus pads. Alex was a high level black belt in Karate and after a break from his martial arts training he is looking to get back into fighting shape. For this workout we alternated between 5 minute rounds using my MMA fitness programme and tabata rounds mixing focus pad work along with ground and pound work or sport specific exercises. The final round was 3 minutes on the focus pads that once again had elements of ground and pound and grappling.

Round 1: Perform each exercise for 1 minute.

Mini hurdles: Sprint through the hurdles placing 1 foot in each gap.

Dumbbell punches

Thai knees: Stand with your hands against a wall and throw alternating knee strikes.

Ground and pound

Triangle curls: From a crunch position throw your legs in the air and cross one foot over your other knee to form the triangle. From here lift your hips by contracting your abs.

Round 2: Tabata

Perform 20 seconds of jab cross combo on the focus pads and then rest for 10 seconds before doing 20 seconds of sprawls. Complete 4 sets of each.

Round 3:

Mini hurdles: Weave in and out of the hurdles.

Downward dumbbell punches: Throw downward punches from a kneeling position to mimic ground and pound.

Stability ball wall squats

Ground and pound knee strikes

Sit up with ball throw: Sit up and throw a light ball against a wall and catch on the rebound.

Round 4: Tabata

Perform 20 seconds of the combo cross, lead hook, cross, 2 knee strikes onto the pads. Rest for 10 seconds and then do 20 seconds of straight punches onto a floor bag. Again it is 4 sets of each.

Round 5:

For this round we did a mixture of rounds 1 and 3.

Round 6:

We finished with a 3 minute pad and bag round. During the round I would attempt to grapple Alex and push him back to certain points around the studio marked out by cones. If I could then it would be 10 press ups for Alex.

Fighting fit 3 challenge:

richb — Tue, 30 Aug 2011 20:42:43 +0000

Here is a challenge I put together tonight for one of my clients who as a high level black belt in Karate is looking to get back into fighting shape after a break from his martial arts training. The challenge is performed over 3 rounds with a round being made up of a circuit of 8 exercises. To perform this challenge complete the first round and at the end of it stop the clock and rest for 2 minutes before restarting the clock and completing round 2. Once again at the end of this, rest for 2 minutes before finally restarting the clock and finishing the 3^rd and final round.

Below is the 8 exercise circuit that make up the challenge.

Jab, cross lead hook: Throw 10 reps of this combo onto a heavy bag.

Dumbbell bench press: 15 reps with 10kg dumbbells.

Shuttle runs: 10 times up and down the studio which is approximately 10 metres long.

Barbell clean and press: 10 reps with a 15kg barbell.

Elbow strikes onto a floor bag: Place your right knee on the bag and your left leg out to the side. Throw a right elbow strike and then switch positions bringing your left knee onto the bag and throwing a left elbow. Throw 20 strikes in total.

Barbell squats: 15 reps with a 15kg barbell.

Roundhouse kicks: Throw 10 rear leg roundhouse kicks with right and left leg onto a heavy bag.

Jab, cross sprawl: Perform a jab cross onto focus pads before dropping down into a sprawl. Complete 10 reps.

Tips:

Wear fingerless MMA gloves so you can perform your resistance exercises without having to take your gloves off in between.

Throw all your strikes with maximum power to get the most out of this workout.

Aims:

First target should be to complete each round in less than 4 minutes so that the entire challenge is done in less than 12 minutes.

MMA Fitness and sparring

richb — Thu, 25 Aug 2011 20:41:34 +0000

Here is a workout I did recently with client and training partner Nick. It mixes rounds of my MMA fitness programme along with some body sparring and grappling drills. The MMA rounds were for 5 minutes and were based around 5 exercises. Each exercise was performed for 30 seconds with each one being completed twice to form the 5 minutes. After these rounds we did 3 minute rounds of either straight body sparring or sparring with a little twist. The twist was that we each wore a football bib down the back of our shorts and during the round it was our aim to steal our opponents bib. This is a great drill that helps to teach footwork and takedown defence. By throwing this into the mix it really does raise the intensity of the round by keeping you moving and thinking all the time. It is a great way of simulating the kind of energy used within MMA when grappling, wrestling, clinching and striking are all involved. During this round, if you were successful in stealing the bib then your partner had to perform 3 sprawls while you got a breather. Check out the exercises used with the MMA fitness rounds as well as videos showing some of the rounds in action.

Round 1:

Triangle reverse curls

Resistance band ground and pound

Bag work

Lunge with dumbbell uppercuts

Sprawling

Round 2:

Plank plate side

Hammer strikes onto tyre

Sprawl to jab cross

Medicine ball get ups

Ground and pound

Rounds 3, 4 and 5:

Body sparring and grappling.

Pad work

richb — Wed, 24 Aug 2011 14:44:55 +0000

One of the most effective ways I find to get clients into shape is by doing pad work. Throwing combinations of punches, kicks, knees and elbows onto focus pads is a fantastic cardio workout that really helps to burn the fat and tone the body as well getting rid of any stress after a hard day at the office! The video below shows me taking my client Nick, through a 3 minute round on the pads. During the workout I will call out numbers that relate to combinations such as number 1 being a single jab and number 3 being a jab, cross, hook for example. As well as this I have incorporated some ground and pound drills into the workout. I placed a mixture of bags and kickshields around the studio with each one relating to a different move. On one bag Nick would deliver 10 punches before picking it up and slamming it into the ground, on the other he would throw a mixture of strikes from different positions around the bag. And on the kickshield he would do a knee ride to sprawl drill (Start with your right knee on the shield and left leg out to the side. From here drop your hips to the shield and kick your legs behind you before bringing your left knee back onto the shield and right leg out). The last thing we did just to keep Nick on his toes and to really push up the intensity was to add some grappling. During the round I would rush forward and attempt to push Nick back towards one of the bags. If I managed to complete this then Nick had to drop down and do 5 press ups which is no easy task since the pad work came after a chest and triceps workout!

MMA VIPR drill

richb — Thu, 04 Aug 2011 19:58:25 +0000

Here is another drill using the VIPR that is ideal for those training in mixed martial arts. The drill mixes 2 high intensity VIPR exercises alongside ground and pound work. It is perfect for combat athletes as it uses explosive movements such as sprints and slams which will help you improve your power endurance, alongside sport specific movements such as ground and pound and sprawls. To perform the drill you will need plenty of space (why not get outside and enjoy the British summer!), 1 VIPR that is heavy enough to challenge you and 1 punch bag. First you will start with the VIPR on the floor and from here you will grab the end of it tip it over and drive it into the ground as if slamming an opponent into the mat. Repeat this and alternate which side of the VIPR you move to (as shown in the clip below). Try and use enough space that allows you to perform 4 or more slams before reaching the bag. Once you get to the bag jump onto it and throw 30 strikes from different positions on the bag. Finally pick the VIPR back up and perform a sprawl, as you stand up explosively throw the VIPR down the room. As soon as you have released it then sprint after it and then repeat from the start. If you’re using a large space then complete multiple sprawls and throws until you get the VIPR back to its start position. Aim to complete this drill for 3-5 minutes to simulate the length of a MMA round. Check out the video below to see it in action.