Programming for MMA Conditioning Class

[Colin McLafferty]

Pearse, I haven't thanks for the tip. I find CFFB's "The Ensign" format pretty good for conditioning for amateur fights. Yesterday I had a client hit the bag for 15 seconds, then defend strikes from me for 15. Hit the bag for 20, defend for 20. Hit 25, defend 25 and so on all the way up to a minute. Totals to 6:15 of striking and defending. I got that from a popular MMA blog but I forget the name of it.

Then we did 4 2 minute rounds Ensign style of 3 TGUs with a KB, 6 burpees, 9 squats.

[Will Mckasson]

I'm going to be trying that 15/15 offense defense drill tomorrow. Looks good!

[Colin McLafferty]

Cool Will howd it go? I tested out the jab, right hook body, left hook head, rear round on the bag the other day.

Friday's class was 10 mount escape bridges, 10 scissor sweeps each (2 students only this time, last time was 6), quick warm up and the main WOD which was:

5RFT
80m buddy carry (210# male carried me 175# and the 150ish female carried a 45-50# heavy bag)

30m bear crawl

15 wall balls 16# and 12#

15...60 hit / rest heavy bag drill

[Will Mckasson]

It went great and I used it again today! I had 6 guys on the bags and had them all do non stop 1,2's then when the interval timer rang they faced each other and one guy was offense the other defense and they switched off in between the rounds of non stop 1,2's. It was well received by everyone, great tip!

I like the WOD you put on them afterwards too, good stuff! Mine from thursday is here, work family safe video link.

http://whatsgoodwithwill.com/crossfi...king-wod-6712/

It was cleans, double unders and 1,2's. Simple and effective for blowing the lungs up!

[Colin McLafferty]

Will I'm glad you liked the 15..60 drill. I really love how the fatigue accumulates. I think I'm going to work in neck work into the warm up as that's very important..should have done that earlier.

Yesterday's class-

We don't have any weights except for a DB set. I'm trying to make do with what we have and get some strength work in as well

3x8 Glute ham raises

3x8-12 Tate Presses with dumbbells

5 RFT, 1 minute rest between-

30 straight punches 1s and 2s on bag
15 wall balls 16 and 20# for Dan and Steve (Steve is 210, Dan is 165 bw)
30 straight punches on bag
Buddy carry / heavy bag carry 60m (hug walk, behind the neck, on the shoulder)
30 straight punches
10 plyo push ups

We finished with hollow rocks, candle sticks, leg levers and mobwod stretches.

[Will Mckasson]

Buddy carry and plyo push ups! I love both of those exercises, especially like to give my athletes a gentle push on the plyo's to help build resistance. Great stuff!

Our conditioning after bag work was a foot work and striking/movement drill with burpees. Long story short I had my athletes strike a basic combination follow with a burpee, after the burpee they bag switch within stance and repeat the combination and burpee for 3 min work/1 min break. The duration goes up and the break goes down by 15 seconds until they get to the last round of 4 minutes to end the drill. I mixed up the combinations everytime to keep it fresh and was on them hard the entire drill.

I'm really enjoying sharing programming and routines with you guys too btw. This is a great way to strengthen the striking community!

[Pearse Shields]

Well, if we're going to talk striking conditioning, here's one that my guys hate with a passion...

Jab, right kick
Cross, left kick
Jab, double right kick,
Cross, left kick,
etc, up to...
Jab, ten right kicks
Cross, ten left kicks

And then from there all the way back down to jab, right kick, cross, left kick. 1-10-1 each leg, resetting stance after each set of kicks. Pretty brutal conditioning drill for kickboxers.

[Adam Molnar]

Here is a little taste of what we did last week:

1x 1-2 combo(1 jab+1 straight right) on heavy bag+1 push up
2x 1-2 combo+2 push up
3x 1-2 combo+3 push up
4x 1-2 combo+4 push up
5x 1-2 combo+5 push up
6x 1-2 combo+6 push up
7x 1-2 combo+7 push up
8x 1-2 combo+8 push up
9x 1-2 combo+9 push up
10x 1-2 combo+10 push up

Quick, brutal, tough-just the way I like it....

[Joel Munoz]

(WFS) www.rosstraining.com
(WFS) www.8weeksout.com

[Colin McLafferty]

I won my first MMA fight this weekend by unanimous decision. What a blast!