Programming for MMA Conditioning Class

[Adam Molnar]

Originally Posted by Colin McLafferty

Adam, yeah I'm thinking of using body tempering either during or after. Probably after. Will, I like the drill you posted. Here's my revised plan. It's much more fight-specific. What do you think?

The class length is an hour. Thanks.

Warm up-10 minutes
Standard ROM stuff but also knuckle push ups (wrist stability) towel pull ups (grip) isometric punch holds at close and mid range. I will briefly explain what I seek to accomplish in the class and why it will benefit the fighters.

Workout-
15 minutes of
3 person sparring / running drill. Team of three at top of a hill. Two members spar (60%) with 16 oz gloves while one runs around the gym and down and up a hill. Upon ascending the hill, the runner tags one of the spar partners out and immediately begins sparring while the tagged out partner becomes the runner. Run takes approximately 1 minute fresh.

2-3 minute break, get a drink.

3x1:30 move, strike takedown drill for each partner. Strike at partner holding focus mitts for first thirty seconds. On call of "takedowns," perform as many takedowns as possible in 1 minute. 20 seconds rest, repeat. This process will be repeated for each partner.

2 minute break, get a drink

Tabata focus mitts. Jab cross hook uppercut, as many reps of that combinaton as possible for a 4:00 tabata interval. Repeat for each partner. Tabata at the end is designed to increase confidence that the fighters can throw a bunch of punches even when dead tired

Looks much better.
Keep changing things, do not let them get used to it.
Streching could be another usefull thing to throw somewhere in the programming.

Sometimes we do focus mitts drills like a fight: 1 guy is hitting the mitts with combo for 3 minutes, while the other one with the mitts is moving around, changing angles and counterstrikes back with the mitts to make sure that hands are always up to protect.

Good luck, and remind them: hard training-easy fight!

[Colin McLafferty]

Thanks for the advice. Only one guy showed up so I ended up going with one of Hackleman's WODs coupled with the other drills I have listed. I also taught the student how to do a turkish get up and a sandbag get up and then worked them into the WOD.

Slightly off topic...
Rosstraining recommends that you train with a mouthpiece in all the time, even during conditioning wods. Im able to breathe out of my mouth while clenching down on the mouthpiece and keeping my jaw tight so I don't see the point to this. I'm not sure whether or not to tell my students to train with the mouthpiece since I haven't had a problem keeping my jaw tight during sparring even when I'm tired.

[Adam Molnar]

Originally Posted by Colin McLafferty

Thanks for the advice. Only one guy showed up so I ended up going with one of Hackleman's WODs coupled with the other drills I have listed. I also taught the student how to do a turkish get up and a sandbag get up and then worked them into the WOD.

Slightly off topic...
Rosstraining recommends that you train with a mouthpiece in all the time, even during conditioning wods. Im able to breathe out of my mouth while clenching down on the mouthpiece and keeping my jaw tight so I don't see the point to this. I'm not sure whether or not to tell my students to train with the mouthpiece since I haven't had a problem keeping my jaw tight during sparring even when I'm tired.

I prefer to train with my mouthpiece too for 2 reasons:
1. to get used to it
2. it is harder to breath with mouthpiece, so another usefull thing for fighters.

And don't worry, as soon as rumours goes around about your killing conditioning programme, people will start to show up!

[Pearse Shields]

Originally Posted by Colin McLafferty

Slightly off topic...
Rosstraining recommends that you train with a mouthpiece in all the time, even during conditioning wods. Im able to breathe out of my mouth while clenching down on the mouthpiece and keeping my jaw tight so I don't see the point to this. I'm not sure whether or not to tell my students to train with the mouthpiece since I haven't had a problem keeping my jaw tight during sparring even when I'm tired.

Where on RT does it say this?

[Colin McLafferty]

http://www.rosstraining.com/articles/mouthpiece.html WFS

Third week of class starts tonight! Putting together the workout now

[Adam Molnar]

Originally Posted by Colin McLafferty

http://www.rosstraining.com/articles/mouthpiece.html WFS

Third week of class starts tonight! Putting together the workout now

Do not forget to post it!!!

[Colin McLafferty]

Last week's class went like this:

Warm up-
2 rounds
3-5 towel pull ups
5 burpees
Overhead walking lunges ~50y
5 sandbag get ups

Skill-
Turkish get ups with kettlebell

Power Punches-
2 rounds of:
5 power punches right, 3 burpees, 5 power punches left, 3 burpees.

Workout-
3 person spar run drill, 15 minutes. 2 people spar, 1 runs around gym twice and tags a partner. Tagged partner runs, other 2 spar.

2-3 mins rest

3x1:30 Move, strike takedown. 30 seconds striking at partner with focus mitts, 1 minute max takedowns. 20 second rest between rounds.

2-3 minutes rest, drink

Tabata focus mitts. Jab, cross, hook.

Cool down, hip and shoulder mobs.

[Pearse Shields]

Originally Posted by Colin McLafferty

http://www.rosstraining.com/articles/mouthpiece.html WFS

Third week of class starts tonight! Putting together the workout now

I'd say forget the mouthpiece for most students, unless they have a really bad habit of leaving their jaw relaxed. In fact, for many students who struggle with conditioning, the mouthpiece may only enhance a loose jaw, as they struggle to breathe around their mouthpiece.

[Colin McLafferty]

Good point Pearse, that's what I'll do. I noticed myself doing that and thought the same thing.

4 rounds, repeat every 5 minutes:
5 power left, 3 burpees, 5 power right x2

16 head kicks

8 bag slams (pick up heavy bag from bottom of the squat, lift up and slam)

5 knuckle burpees

15 bag/medball squats

Tabata jab cross hook. John got 17 Karen got 14 as their scores.

Hip mob

2x25 dead bugs

2x10 supermans

2x25 arm haulers

[Pearse Shields]

Not sure if I suggested this already (going forgetful in my old age), but have you tried burpee intervals? 2 or 3-minute rounds of 30 seconds burpees, then 30 seconds of shadow boxing or bag work. Very difficult to sustain across 5 rounds.