Combat Sports

8/18/2019 Combat Sports

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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. he contractions needed for combat

can range from long isometric contractions to short, explosi!e muscle actions.

"egardless of grappling or striking technique, strong rotational forces tra!eling

through the core are the ke# characteristic targeted for impro!ement.

Warm-Up for All Workouts

$ar#%s &umbbell Matrix' or sets, dumbbells (*+- percent of bod# weight)

Gary’s Dumbbell Matrix

his dumbbell protocol is part of the matrix training s#stem introduced to me

b# the ph#sical

therapist $ar# $ra#, one of the nicest professionals and human beings ha!e had

the pleasure

to call a friend and colleague. ha!e modi/ed it somewhat, but its main structure

sta#s intact.

t%s a continuous 0 repetitions in!ol!ing four stages that in!oke all four pillars in

three

planes of motion. t is composed of a pressing sequence (three exercises), a curling

sequence

(three exercises), a reaching lunge sequence (three exercises), and a reaching lunge

to press

sequence (three exercises). 1ou perform 2 reps of each exercise ( per side), and

thus the

total circuit is 0 repetitions. Aim to complete the circuit in '3* to '-- minutes

(table 0.4).

Although this program is presented in the metabolic section, #ou could easil#

use it as a

general /tness protocol or e!en as a warm+up if #ou use lighter dumbbells.

5owe!er, when

using aggressi!e loads (i.e., dumbbells hea!ier than - percent of bod# weight) and

keeping


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the protocol under '3* minutes, the grease can get prett# hot. 5eart rates can go

higher than

-- bpm when doing multiple sets with short rest periods (under minutes).

6erform the exercises in the sequence as shown. 1our goal is to perform the 0

repetitions

continuousl#. o get there, follow this progression'

1. 7tart with indi!idual exercises, performing or sets of 8 to 2 repetitions per

side on

di9erent da#s of the week. #picall# a person would spend two or three weeks at

this

stage to learn and perfect the execution of the exercises.

2. :nce #ou%!e mastered the indi!idual exercises, rehearse the entire circuit with

bod#

weight. his application is a great warm+up. t takes '- to '3* minutes; rest or

minutes between sets. 6erform sets before each workout on three da#s a week.

7ta# in

this phase for one to three weeks.

3. :nce #ou can easil# perform se!eral sets of the complete matrix using bod#weight, add

light dumbbells (about * percent of bod# weight). $o for complete reco!er#

between

sets, about minutes. 6erform sets on one to three da#s a week.

. 6rogress to using dumbbells that are about 0 percent of bod# weight, with

complete

reco!er# between sets (about minutes per set). 6erform or sets on one or two

da#s

a week.

!. 6rogress to using dumbbells that are - to percent of bod# weight, with

complete


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reco!er# between sets (about 3 minutes per set). 6erform or sets on one or two

da#s

a week.

he matrix can be part of a weekl# routine performed inde/nitel# with light weight

(* percent

bod# weight).


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Co"#itio"i"$

6erform each quadplex in order and then start the sequence again. Complete for as

man# sets as indicated. "est adequatel# between each exercise to maintain good

form and qualit# of mo!ement, e!entuall# targeting a -+ to 2-+second rest period

after each exercise. >se enough load to make the assigned repetitions challenging

while maintaining good form. >nless otherwise speci/ed, use the progression in

table 4..

%&e 'xer(ises

?@ single+arm swing. @6 deadlift.

push+up. @6 staggered+stance bent+o!er

alternating row.

"ecline pull (row). M@ crosso!er push+up.

@6 short rotation (- to o%clock). M@ short diagonal chop.


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Core 1

&@ or ?@ carr#' or - sec.

"opes alternating up and down' - per arm

"ope circles (clockwise and counterclockwise)' - to - sec. each direction

%&e )o*

f #our /tness le!el is high, #ou can start with an# week that feels comfortable and

repeat the week as man# times as necessar# to create a strong base of training.

Core &@ or ?@ carr#' or - sec. "opes alternating up and down' - per

arm "ope circles (clockwise and counterclockwise)' - to - sec. each direction


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Stre"$t&

6erform each quadplex in order and then start the sequence again. "est adequatel#

between each exercise to maintain good form and qualit# of mo!ement, e!entuall#

targeting a -+ to 2-+second rest period after each exercise. >se enough load to

make the assigned repetitions challenging while maintaining good form. >nless

otherwise speci/ed, use the progression in table 4.3.

%&e 'xer(ises

@6 compound row. @6 staggered+stance CBA deadlift.

M@ single+arm push+o9. 7ingle+arm eccentrics.

@6 staggered+stance CBA high+to+low

row.

@6 staggered+stance bent+o!er

alternating row.

@6 high+to+low chop. 7@ skier.


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Core 2

&@ or ?@ carr#' 3 - sec.

"opes alternating up and down' - per arm

"ope circles (clockwise and counterclockwise)' - to - sec. each direction

%&e )o*


repeat the week as man# times as necessar# to create a strong base of training


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+o*er

6erform each biplex in order and then start the sequence again. "est for minute

between the /rst and second exercises and then to minutes between the second

and /rst exercises. >se enough load to make the assigned repetitions challenging

while maintaining good form. >nless otherwise speci/ed, use the progression in

table 4.*.

%&e 'xer(ises

@6 compound row @6 staggered+stance press

@urpee. xplosi!e push up

&@ or ?@ front reaching lunge @6 6ush+6ull

Alternating split jump &@ or ?@ carr#


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M@ crosso!er push+up M@ re!erse scoop throw

M@ staggered+stance CBA decline

chest throw.


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%&e )o*


repeat the week as man# times as necessar# to create a strong base of training.

+o*er '"#ura"(e


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f #ou%re training three times per week, #ou can perform a combination of the power

and powerendurance program, depending on the sport training !olume.

5ere%s an example'

Monda#' power

se enough load to make the assigned repetitions challenging while

maintaining good form. >nless otherwise speci/ed, use the progression in table

4.2.

%&e 'xer(ises

@6 compound row @6 staggered+stance press

@urpee. xplosi!e push up

&@ or ?@ front reaching lunge @6 6ush+6ull

Alternating split jump @6 staggered stance alternating press


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M@ crosso!er push+up &@ or ?@ carr#

M@ staggered+stance CBA decline

chest throw.

M@ re!erse scoop throw


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@6 compound row. @urpee. &@ or ?@ front reaching lunge. Alternating split jump. M@

crosso!er push+up. M@ staggered+stance CBA decline chest throw. @6 staggered+

stance press. xplosi!e push+up. @6 pushEpull. @6 staggered+stance alternating

press. &@ or ?@ carr#. M@ re!erse scoop throw.

%&e )o*


repeat the week as man# times as necessar# to create a strong base of training. r#

to complete as man# repetitions as possible of each exercise in the time prescribed

during the four+week progression, shooting for the following goals'

. @6 compound row' * reps in * seconds

. @urpee' - to * reps in * seconds

. &@ or ?@ front reaching lunge' 8 to reps per leg in * seconds


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3. Alternating split jump' reps per leg in * seconds

*. M@ crosso!er push+up' 8 to - reps per side in * seconds

2. M@ staggered+stance CBA decline chest throw' 2 to 4 reps per side in * seconds

0. @6 staggered+stance press' * to - reps per leg in * seconds

8. xplosi!e push+up' * to * reps in * seconds

4. @6 pushEpull' to * reps per side in * seconds

-. @6 staggered+stance alternating press' * reps per leg in * seconds

. &@ or ?@ carr#' - to * percent of bod# weight for * seconds

. M@ re!erse scoop throw' - to * reps in * seconds

Metaboli(

6erforming this circuit three to /!e times is enough metabolic training. f #ou need

more, add two or three --+#ard (03 m) shuttles (* #d F.8 mG ) or other

inter!al cardio training after #ou%!e completed all circuits. 6ractice and sparring

!olume must be taken into account when prescribing more metabolic training for

combat athletes.

Combat Sports

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