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Combat Sports
Combat sports, such as mixed martial arts (MMA), judo, wrestling, and taekwondo,
require a combination of power and endurance. The contractions needed for combat
can range from long isometric contractions to short, explosive muscle actions.
Regardless of grappling or striking technique, strong rotational forces traveling
through the core are the key characteristic targeted for improvement.
Conditioning
Perform each quadplex in order and then start the sequence again. Complete for as
many sets as indicated. Rest adequately between each exercise to maintain good
form and quality of movement, eventually targeting a 30- to 60-second rest period
after each exercise. Use enough load to make the assigned repetitions challenging
while maintaining good form. Unless otherwise specified, use the progression in
table 9.13.
The Exercises
KB single-arm swing.
BP deadlift.
T push-up.
BP staggered-stance bent-over
alternating row.
MB crossover push-up.
Core 1
DB or KB carry: 2 or 3 30 sec.
Ropes alternating up and down: 2 20 per arm
Rope circles (clockwise and counterclockwise): 2 10 to 20 sec. each direction
The How
If your fitness level is high, you can start with any week that feels comfortable and
repeat the week as many times as necessary to create a strong base of training.
Core 1 DB or KB carry: 2 or 3 30 sec. Ropes alternating up and down: 2 20 per
arm Rope circles (clockwise and counterclockwise): 2 10 to 20 sec. each direction
Strength
Perform each quadplex in order and then start the sequence again. Rest adequately
between each exercise to maintain good form and quality of movement, eventually
targeting a 30- to 60-second rest period after each exercise. Use enough load to
make the assigned repetitions challenging while maintaining good form. Unless
otherwise specified, use the progression in table 9.14.
The Exercises
BP compound row.
MB single-arm push-off.
Single-arm eccentrics.
BP staggered-stance bent-over
alternating row.
BP high-to-low chop.
SB skier.
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Core 2
DB or KB carry: 4 30 sec.
Ropes alternating up and down: 3 20 per arm
Rope circles (clockwise and counterclockwise): 3 10 to 20 sec. each direction
The How
If your fitness level is high, you can start with any week that feels comfortable and
repeat the week as many times as necessary to create a strong base of training
Power
Perform each biplex in order and then start the sequence again. Rest for 1 minute
between the first and second exercises and then 1 to 2 minutes between the second
and first exercises. Use enough load to make the assigned repetitions challenging
while maintaining good form. Unless otherwise specified, use the progression in
table 9.15.
The Exercises
BP compound row
BP staggered-stance press
Burpee.
Explosive push up
BP Push-Pull
DB or KB carry
MB crossover push-up
10
The How
If your fitness level is high, you can start with any week that feels comfortable and
repeat the week as many times as necessary to create a strong base of training.
Power Endurance
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The Exercises
BP compound row
BP staggered-stance press
Burpee.
Explosive push up
BP Push-Pull
12
MB crossover push-up
DB or KB carry
13
The How
If your fitness level is high, you can start with any week that feels comfortable and
repeat the week as many times as necessary to create a strong base of training. Try
to complete as many repetitions as possible of each exercise in the time prescribed
during the four-week progression, shooting for the following goals:
1. BP compound row: 25 reps in 25 seconds
2. Burpee: 10 to 15 reps in 25 seconds
3. DB or KB front reaching lunge: 8 to 12 reps per leg in 25 seconds
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Metabolic
Performing this circuit three to five times is enough metabolic training. If you need
more, add two or three 300-yard (274 m) shuttles (25 yd [22.8 m] 12) or other
interval cardio training after youve completed all circuits. Practice and sparring
volume must be taken into account when prescribing more metabolic training for
combat athletes.
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