Circuits

I've long been a fan of fight/skill specific circuits as a way of improving conditioning and power endurance for combat sports.  YouTube has hundreds of examples of the circuits used by pro and amateur fighters alike.

The idea of course is to simulate the type of exertion specific to fighting through the performance of exercises that place similar demands on the athlete, over the same period of time for which they will be fighting.  In this respect exercise selection is crucial, as is equipment.

IHP who worked with Jeff Monson and ATT have used this approach with success.

One of the great things about circuits is that you can switch them up and experiment with different exercises, durations and the equipment used which helps to stave off boredom as wells as ensuring that adaption is avoided, whilst stressing and conditioning the necessary aspects of the body and system.  You can perform a set number of reps or as many as possible within a time frame.

Recently I decided to collate all the circuits I've used over the years - I've detailed them below.

3 min run
Band Rotations	Superset with	Sandbag Clean & Press
Recline Pull		Dumbell Snatch
5 x 10 sec sprints

In this circuit perform the superset exercises for 10 reps.  Where going to one side (rotations) or using one arm (snatch) go for 10 each arm.

Run	1 Minute
Box	1 Minute
Knees	1 Minute
Dummy Lift	10 Reps
Heavybag Kicks	20 each side
Band Pull	20 each side
Sprawl	10 Reps

In the circuit above, set a time to beat - I like 6mins,

Landmine Press and Band Pull	10 Each Arm
Band Twist	10 Each Side
Dummy Lift	10 Reps
Landmine Twist	10 Reps
Band Lunge	10 Each Legs
Recline Pull	8 Reps
Hanging Leg Raises	10 Reps
Sprawl	10 Reps

Deadlift	6 Reps
Dumbell Press	6 Reps Each Arm
Dumbell Swing	6 Reps Each Arm
Sandbag Row	6 Reps
Sandbag Squat (bag on shoulder)	6 Reps Each Shoulder

40 seconds of each back to back

Heavybag punch

Sprawl

Sandbag shoulder

Sit through

Dummy ground 'n' pound

Dummy lift

Plank

Resistance band shoot

Sandbag bearhug

Heavybag punch

With all of these I tend to go through 2 - 3 'rounds' with minimal break to ensure that I get a good blast.
Anyway, next time you're bored or stuck for conditioning ideas, try one of these.  You can thank me later.

Training at Leicester MMA

I've not been able to put as much work in this week as I'd hoped – lots of family stuff going on in addition to work. However, I have made a big step forward by returning to Leicester Shootfighters. My first session was submission grappling focusing on side control. The session was taught by Liam Corrigan an Assistant Coach with a fine pedigree in grappling and MMA competition.

On entering the gym I was amazed to see a large class, much larger than the classes were last time I attended, taking part in a boxing class run by JD Hylton. The energy level of the participants was impressive and all seemed to be getting to grips with JD's instruction pretty easily, Many stayed on the mat for the submission grappling class.

After a comprehensive warm-up Liam took us through a selection of bridging and shrimping drills. These are key skills in grappling & I remember Nathan Leverton saying many moons ago, that anyone who wants to be remotely proficient on the mat needs to have these skills down (I'm paraphrasing here). There was obviously a good mix of skill on the mat and a range of ages, whilst I wasn't the oldest I was certainly at that end of the spectrum. We then moved on to a good look at utilising side control, maintaining position, switching control to respond to opponent moving. Moving on, Liam took the class through positioning for head and arm triangle choke during which he showed some details that really make a difference with regard to getting or missing the choke – excellent stuff. Finally, we went through moving to North-South and taking the armbar from mount.

It was a great reintroduction to submission grappling and Liam's teaching has stayed in my brain which can only mean it was good.

This week I'm planning on going to a MMA striking class and a grappling class.

Watch this space.