ULTIMATE TRAINING FOR THE ULTIMATE and welcome to Ultimate Training For The Ultimate Warrior, a...
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Created By Ross Enamait
Founder of RossBoxing.com & WarriorForce.com
ULTIMATE TRAINING FOR THE
DISCLAIMER The material contained in this book is for informational purposes only. The author and anyone else affiliated with the creation or distribution of this book may NOT be held liable for damages of any kind whatsoever allegedly caused or resulting from any such claimed reliance. Before beginning this workout routine, it is recommended that you consult with your physician for authorization and clearance. It is always recommended to consult with a physician before beginning any new exercise or nutritional program. If you have any problems with your health, you should seek clearance from a qualified medical professional. The information contained herein is not intended to, and never should, substitute for the necessity of seeking the advice of a qualified medical professional. If at anytime you feel pain or discomfort, stop immediately. This is an advanced training routine, recommended for those with prior training experience.
Copyright 2003 Ross Enamait
All efforts have been made to ensure that this manual is free from error or problems. Although we have worked hard, we do not take responsibility for loss or action to any individual as a result of the material presented here.
All Rights Reserved
Reproduction or translation of any part of this work by any means, electronic or mechanical, including photocopying, beyond that permitted by Copyright Law, without permission of the author, is unlawful.
TABLE OF CONTENTS Introduction 4 Sandbag Training Makes Sense 7 Training Principles 18 Constructing Your Sandbag 24 Strength Training 26 ! Lower Body Strength 27 ! Upper Body Strength 36 ! Core Strength 38 ! Total Body Strength 48 ! Complex Training 56
Convenient and Effective 69 Warrior Conditioning 81 Warrior Running 123 Sled Dragging 129 Important Advice 149 Training Routines 154 Putting The Pieces Together 187 Questions and Answers 195 Final Word 199 Notes 200 Templates 202
INTRODUCTION If what you did yesterday seems big, you havent done
anything today. Lou Holtz Hello and welcome to Ultimate Training For The Ultimate Warrior, a resource that details the strength and conditioning requirements of today'scombat athlete. Throughout this manual, I will present an intense training systemdesigned to improve functional strength and muscular endurance. Thiscomprehensive training regimen promises both physical and mental challenges.A dedicated effort on your part will harvest improvements directly applicable to thecombat arena. This book has not been written for the frugal fitness enthusiast, but it will serve his needs. The equipment demonstrated throughout this guide is available at little or no cost. You will quickly learn how a low budget system can provide more intensity than the most elaborate and expensive training devices. It is natural to associate product cost with product value. Marketing specialists recognize this human trait. We often see an expensive product and assume if it costs that much, it must be effective Unfortunately, many products and programs do not live up to their cost. Luckily, I am not here to sell you a training device or certification program. Instead, I will teach you how an inexpensive sandbag can be converted into the most intense strength and conditioning tool ever created. At this point, you may presume I am crazy. Perhaps you are correct, but I have no financial interest in any particular training product. I am fed up with the fitness gurus who market expensive products as panaceas to strength and conditioning. These individuals deceive aspiring athletes to invest hundreds, if not thousands, of dollars on worthless training equipment. There are no sandbag certification courses, or designer sandbags that will force you to refinance your home. On the contrary, you can create an adjustable sandbag for less than $20. One training session will teach you to never associate product value with product quality. You will soon learn how inexpensive equipment such as a sandbag and sledgehammer can be used to create world-class strength and conditioning routines
Chapter Overview Sandbag Training Makes Sense In this chapter I will explain the logic behind sandbag training. You will learn why competitive fighters should train with sandbags. Training Principles All training programs should be designed around an underlying set of principles. In this section, I will review ten important training principles that will form the foundation of your strength and conditioning program. Constructing Your Sandbag This section will guide you through the construction of an adjustable sandbag. Strength Training Next, I will demonstrate numerous strength training exercises. There are five sub-categories in this section:
Lower Body Upper Body Core Total Body Complex Training
Convenient and Effective This chapter will teach you how to transform a weighted backpack into an awesome strength training device. You will learn several bodyweight exercises, including a section dedicated to pull-up strength. Warrior Conditioning As a fighter, your conditioning program must be intense. This chapter will guide you through one of the most intense conditioning programs ever created. Sub-categories include:
Non-weighted GPP Jump Rope Sandbag Running Dynamic Conditioning Sledgehammer Training Wheelbarrow Training And more
Warrior Running This chapter explains the importance of interval running, sprint training, and Fartlek. Sled Dragging Next, you will learn how to construct and use an inexpensive sled for conditioning and restoration. Numerous exercises are included, along with sample programs.
Important Advice This chapter contains important advice for all fighters. I discuss the importance of sparring and skill training. Training Routines This chapter contains several complete training routines. You will find routines for strength training, conditioning, core training, and more. Putting The Pieces Together In this section I will explain how to construct a complete training program. There are sample schedules provided, along with a discussion of each training element. Q and A This section includes answers to common questions regarding the information contained within this training guide. Templates Sample training logs have been provided for you to record daily and weekly training schedules.
SANDBAG TRAINING MAKES SENSE
Opportunities are usually disguised as hard work, so most people dont recognize them. Ann Landers
The benefits of sandbag training are unique from traditional weight lifting. Sandbags are unpredictable beasts. The sand within your bag will sway back and forth, as you struggle to lift, carry, drag, or throw the bag. The unpredictable nature of the sandbag renders it an invaluable training device. Consider the craftsmanship involved in constructing a dumbbell, barbell, or kettlebell. These training tools are carefully assembled according to precise measurements. The weight is evenly distributed and carefully balanced to allow for fluent lifting. Many athletes have developed awesome power and strength from these traditional tools of the trade. Unfortunately, the strength developed through conventional lifting is not always applicable to real life combat. I am not suggesting that you discard your weight set, but I highly advise the addition of a sandbag training routine. Real life does not share the predictable nature of a carefully constructed barbell. Consider the combative athlete who is engaged in a grueling battle with a quarrelsome adversary. Perhaps he is pinned on the mat, struggling to free himself from an uncooperative opponent. The pinned athlete requires strength, stamina, and skill to wrestle his opponent off and regain control of the bout. The brute strength required for this situation is best developed by lifting awkward, unpredictable objects such as sandbags.
I have never seen a fighter stop in the middle of action to ask his opponent how much weight he can bench press. It does not matter. Your opponent will never evenly distribute his weight like a barbell. As you wrestle with him, his weight will shift back and forth, as you both vie for position. Sandbag training will develop the brute strength necessary for the unpredictable movements of combat. When you lift the sandbag, it will literally fight with you. The sand will sway back and forth, forcing your stabilizer muscles to work overtime, as you struggle to maintain balance.
The stabilizers help keep the bones and joints secure, while the prime movers extend and flex. The stabilizer muscles help align and maintain joint integrity throughout a normal range of motion, while helping to maintain balance. Traditional weight training targets the prime movers, with little or no attention to the stabilizer muscles. Many weight-training exercises target one muscle group at a time. When we bench press from a flat bench, we isolate the chest muscles through a controlled range of motion. Many bodybuilders focus on isolation exercise, rather than training with full-body movements. Unfortunately, isolation training has trickled its way into many of todays athletic programs. What Is Wrong With Isolation Exercise? Rather than arguing over what is right or wrong, I prefer to focus on the BEST way to