ROD 092510

ROD

Saturday, 25Sept10

Suffering Saturday (Caution)

Five rounds of: 30/10,  then 20/10 for 4 rounds

Box jumps
Push ups
KB alternating S/A  swings
Tire walk
Airdyne sprints
Push Presses
Knees to Elbows

_______________________________________________________________________________

Champions aren`t made in gyms. Champions are made from something they have deep inside them: A desire, a dream, a vision. They have to have late minute stamina, they have to be a little faster, they have to have the skill and the will. But the will must be stronger than the skill – Muhammed Ali

________________________________________________________________________________

Training for the Cage ~ Coach D

When it comes to training for MMA, many athletes are still using outdated training methods that may actually be doing more harm than good. To devise a proper strength and conditioning program for a mixed martial artist we, at Nxt Level look at the specific demands of the sport.

During competition a mixed martial artist will find himself making explosive movements such as strikes and takedowns. He will also find himself exerting maximal strength concentrically, eccentrically and probably even more often; isometrically. Lastly, their endurance will be pushed to the limits and beyond.

If you do not take all of this into account during your training, you may be headed for disappointment and defeat.

Having established what we need to cover with our training, the next step is setting up the workouts. Since most combat athletes train in a variety of disciplines for several hours a week, there will not be a ton of time to dedicate to the strength & conditioning  workouts. At least three day per week, sixty minute high intensity workouts are the optimal choice for most combat athletes. Any more than that may lead to overtraining and sub par results.

In Nxt Level workouts, we cover speed, strength, endurance and in most cases, muscle hypertrophy. That’s a lot to tackle in three hours a week. So how do we do it?

First, we need to make sure that we include some kind of dynamic effort or speed training in each workout. This kind of training is comprised of various plyometric exercises, Olympic lifts and high intensity interval training of all kinds.

Secondly, we need to improve maximal strength levels. This is done by incorporating heavy weights on big compound exercises such as squats and chin ups.

Next, for building muscle we need to use the H.I.I.T. training with both traditional and non traditional exercises.

Lastly, we need to increase our endurance levels by using the most effective & cutting edge conditioning methods available.

And we do all of this in each and every workout.