Train to Be a Better Fighter

First of, the type of martial arts I train in is something called Modified Shooto, submission fighting. Unless you are one of the the ten to twenty people we have enrolled at any one time, you've probably never heard of it. That's due to the fact that my instructor created it. The overall style looks a lot like the latest full contact, anything goes cage fights that have been the subject of recent publicity. When fighting in a standing position, our style looks a lot like Muay Thai kick boxing, with smatterings of Jeet Kune Do (JKD), boxing and Hapkido. When grappling on the ground, our style looks like Brazilian Jiujitsu (BJJ), with other holds from Catch wrestling and Sambo thrown in for good measure. Basically, we use whatever works, striving to take out our opponent in the most efficient way possible.

I took up this style of training eight years ago as a supplement and continued motivation to my years of personal training and fitness. Right away I saw how doing this style of fighting would cause me to change my workout routines. I was going to need to migrate from the traditional bench presses and squats and take up different ideas. Resistance training exercises would need to be less stable and more dynamic. Cardiovascular (cardio) exercise would need to be more integral. Man, this was going to be fun!

Warning: seek the advise of a doctor before beginning any new workout routine. Follow my ideas and exercises at your own risks. Fitness is fun and exciting, but can be dangerous. Use common sense and caution. This routine and article is intended for moderate to advanced fitness enthusiasts.

Many things need to be considered when designing a resistance training routine. However, in this case, I'll try to cut to the chase, as it were, as much as possible. In general, lower repetitions (reps)(weight is always relative and should progressively induce failure) are used for muscle size gains while higher reps are targeted more towards stamina. There are vast shades of gray, so keep that in mind.

When picking exercises for martial arts one big factor needs to be incorporated: core development using instability and full body involvement. If possible, each exercise should reflect this.

Time, or duration of the entire resistance routine, should be considered as well. Studies indicate that after 30 minutes testosterone levels have reached their peaks and are beginning to decline. So, I try to keep my resistance training routines under an hour.

Let's get to the good stuff: exercises. I'll map out a routine I like then come back and explain each exercise. Each exercise is 1-3 sets (read: one might do one, two or three sets) of 10-12 reps, trying to achieve failure with good form. A superset consists (in this case) of doing one exercise, then the second exercise in the superset, then resting 30 seconds-1 minute. This is usually just enough time to recover one's breathing, which is the goal of this rest time.

Exercises:

1) DB bench press on exerball. Superset with:

2) Body rows with feet on exerball

3) One legged upright rows. Superset with:

4) Turkish get-ups (5 reps with one arm, then 5 with the other equals one set).

5) Power cleans

6) Rubber-band ab's

This routine is designed to workout the entire body. It should be done twice a week, never back to back days. Schedule this routine when your martial arts days are less intense and lighter. Try to do cardio 4-6 times per week in addition to your martial arts classes. For example, in my week, I would do this routine on Monday and Wednesday, martial arts classes Tuesday, Thursday and Saturday and cardio interspersed throughout the week. Do this format, continually increasing weight as needed for two months, then re-evaluate.

The resistance routine should have this cadence: one set, exercise one, one set exercise two, rest. Then try to do consecutive supersets, up to three sets. Same format for exercises 3 and 4.

Here is a description of each exercise:

1) For db, exerball bench presses, use dumbbells (db's) and a stable, well inflated exerball (looks like a big, inflated, dense rubber beach ball). To do this exercise, you get set up on the exerball in the same posture as you would to do a chest press on a bench, except that your shoulders will be on the exerball. Roll down as needed so that your head is just on the ball along with your shoulders. Keep your feet as close together as balance will allow. Contract your abdominals and glutes to keep your body flat, as it would be on the weight bench. While benching, the db's track from slightly wider than shoulder-width to almost touching at extension. Never let the db's come down more than 90 degrees or you run the risk of rotator cuff damage.

2) For body rows, use a smith machine (safety spotting machine) and grasp the bar and lie underneath it. In the final position your body is flat (as if you were doing push ups but face up), looking up at the bar, hands on the bar. Your body will row up and your chest will touch the bar in the top position. Try to keep your butt from dropping and keep your elbows from dropping to your sides. For extra intensity, place your feet on an exerball. Keep your ab's tight to keep the ball from rolling. Place weight plates on your chest as needed to increase the resistance.

3) One legged upright rows; the name describes itself. Get set up to do the traditional upright row exercise, using db's or a cable machine. While standing, hold the db's at your waist in front of you. To do the exercise, raise your elbows (which raises the db's) so that your elbows are in line with with your shoulders at the top (any higher can risk shoulder impingement injury). The db's should remain near the center-line of the body during the entire exercise. Do this entire exercise on one foot, increasing instability. Keep good posture to keep stable.

4) Turkish get-ups begin by lying flat on your back, on the ground, legs straight, laid out. One hand is extended holding a db, as in a completed bench press position, arm straight. The object is to keep the db up over your shoulder as you stand up. Get up as quick as possible keeping the db up and high. Once you are in a standing position, arm and db straight up over head, your rep is complete. Repeat for five rep's per arm to complete the set.

5) To explain power-cleans thoroughly would require more space than this article permits. Find a qualified professional or a friend that knows her/his stuff and have them show you. Suffice it to say that you start from a standing position with the barbell (bb) in front of you on the ground. With correct form (proper squat form, head and shoulders up, knees in line with feet, bar touching shins), lift the bar to shoulder height.

6) Rubber band ab's is an exercise that should be done for time. Set a resistance band (dyna-band brand works great) around a base (I typically use a water-bag, but any stationary piece of furniture will do). With the base at your feet (far enough away to keep constant tension on the band) while lying on your back on the ground, hook your shoe-less feet in the ends of the band, either in the handles (if it has handles) or in the ends of the band. Your toes need to be pulled back the entire exercise (dorsi-flexed). Going for time, perform any type of sit-up, crunch, kick, punch that you like, but keep trying to sit up and use your ab's. Try to go 1.5 minutes to start with, then progress. You may only be able to go 30 seconds, but that's a start. This exercise can produce and intense burn in the abdominal area, especially after all the other exercises.

Neither exercises 5 nor 6 need be done in any type of superset fashion.

This routine may be just the spark that is needed for a martial artist to progress. Enjoy the routine, proceed with caution, and we'll see you in the ring!

For more fight training programs and ideas, check out this link.