Fighter Conditioning Complex Vestal NY – Synergy

Fighter Conditioning Complex

Building The Ultimate Athlete Part 1 – Combat Athletes

Conditioning is one of the most misunderstood aspects of physical training. Many people are searching for a cookie cutter program which does not exist. However there are some specific guidelines each sport can adhere to in order to build the ultimate athlete.

This new series of articles, “Building The Ultimate Athlete,” will feature strength, conditioning, and overlooked aspects of various sports. Thanks to my friends on facebook for suggesting I start with combat sports! (Friend me here!)

Combat Athlete Defined: An athlete that is required to engage in frequent physical collisions with the opposition. For today’s purpose we will be looking more specifically at wrestlers and MMA fighters.
Common Misconceptions

It is common for fighters and wrestlers to have the following issues in their program.

Slow steady state cardio will save your joints for the sport
Conditioning should be the main focus of the program
Conditioning can be performed on every day
Lower body conditioning is king.
Emphasis on aerobic conditioning

Proper Combat Conditioning Practices

Before we get to the specifics, let’s cover some basic guidelines:

Condition both the upper and lower body
Include bouts of high intensity coupled with moderate intensity
Highest intensity conditioning should be followed by a rest day
Periodize conditioning as you would strength training (peaking at the season or competition)
Utilize odd objects and/or compound movements to get the athlete training in multiple planes of motion

Sport Considerations

Combat sports require a great deal of areboic AND anerobic conditioning (grappling for instance). Additionally a typical fight will require bouts of high intesnity action followed by moderate to low intensity action (circling the ring, held in one position, etc). Rounds typically last 2-5 minutes followed by 1 minute of rest.

The entire body has to be conditioned properly due to all the compound movements required in the sport.
Combat Sport Conditioning Workout

This workout is created from our conditioning protocol, Bull Strength Conditioning (check it out for TONS of workouts).

“The Crippler” Conditioning Workout

Perform each movement AT A HIGH INTENSITY one after another until all are complete. Repeat for 4-5 sets (more explanation below).

1. Moutain Climbers x 20
2. Hanging Sciscor Knee Raises x 10 each side
3. Alternating Dumbbell Row x 20
4. Burpee to RDL x 10
5. Rope Battling x 20 seconds

Rest Instructions: Hold thick grip DB’s x 20 seconds, rest 40 seconds, and repeat for the remaining sets.

Why hold DB’s? Fighters are always under tension and stress. The real fight or match will come with more pressure and high tension that practice. Thick grip holds (or you can use towel holds if you don’t have thick grips) will help get the hands strong – a key component to combat/grappling sports.

The athlete must control their heart rate even under mild tension and learn to recover with minor demands on their bodies.

47 More Conditioning Workouts Done For You

– Joe Hashey, CSCS

PS. Thank you to all the fighters and fighter trainers I have met over the last year! There is no better experience than getting into gyms, soaking in their information, and adapting it for my athletes.

PPS. Bull Strength Conditioning provides considerations for all major sports so you don’t have to mess around with programming, JUST TRAIN!

– Joe Hashey, CSCS –

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