Ultimate MMA Conditioning [Videos Inside]

April 1, 2010 – 8:30 am

In addition to serving as the U.S. National Sambo Team coach and a top-level referee, I’ve had the honor of competing in multi-sport national and international championships for the US Team. As the first American to study behind the Iron Curtain with the USSR’s national and Olympic coaches, I was appointed chairman for establishing the rule structure for sambo’s mixed-martial art competition (as Chairman of the International Combat Sambo Commission for FIAS - the world governing body for the sport). These combined pursuits earned me the discipline’s most coveted distinction - the Honorable Master of Sport diploma - for my contributions to the development of Russian Sambo.

Though my hands have always remained in the world of combat sports, my heart has remained with those who do much more than ritualized hand to hand fighting. I’ve dedicated my resources, time and energies to those service personnel who choose to run toward danger so that others may be free from harm’s way. As training adviser for diverse agencies such as the National Law Enforcement and Security Institute, the U.S. Army Combatives School, Italian bodyguard units to the Prime Minister, Australian law-enforcement personnel, Russian special forces, Israeli counter-terrorism units, Norwegian military security forces, and the US CBP Office of Air and Marine, I’ve reached out to those honorable men and women who would keep innocence safe from the ravages of would-be aggressors.

In a collaborative effort with the world’s oldest and most read self-defense magazine, BLACK BELT Magazine, I’ve compiled a basic school of specific physical readiness for navigating the rigors of hand to hand fighting to create the conditioning platform for those who strike, grapple and kick. Without specific conditioning, your technique is like firing a cannon from a canoe: not only will your force dissipate to nil, but you will most likely inflict as much if not more damage to yourself, since you hemorrhage power with every counter-attack.

With the Ultimate Conditioning school, a department within the over-arching TACFIT academy, you’ll develop the concrete foundation to launch powerful volleys without leakage and without danger to yourself. Specific conditioning methods remain as much art as they are science, and weaving together this basic training will allow you to go farther, faster, first.

ULTIMATE CONDITIONING VOLUME 1: STRIKERS

Ultimate Conditioning—Volume 1: Strkers includes a structured selection of guided workouts using body weight, kettlebells, medicine balls, and Clubbells to improve strength, endurance and task-specific conditioning for hard-hitting strikes in a variety of martial arts styles! INCLUDES AN INTENSE CIRCUIT-TRAINING ROUTINE WITH TIMED COOL-DOWN INTERMISSIONS!

WORKOUTS
Station I: Body-Weight Workouts
Level 1: Quad Press
Level 2: Quad hop
Level 3: Screwing Push-Up
Level 4: Screwing Plyometric Push-Up

Station II: Medicine Ball
Level 1: Torso Twist
Level 2: Elbow Diagonal
Level 3: Straddle-Stance Twist and Drive
Level 4: Straddle-Stance Continuous Drive

Station III: Clubbell® Workouts
Level 1: Two-Handed Arm Cast
Level 2: Double Simultaneous Arm Cast
Level 3: Double Alternating Arm Cast
Level 4: Drumming

Station IV: Kettlebell Workouts
Level 1: Rack Squat
Level 2: Push Press
Level 3: Jerk
Level 4: Jerk Split-Stance

ULTIMATE CONDITIONING VOLUME 2: GROUND FIGHTERS

Ultimate Conditioning—Volume 2: Ground Fighters includes a structured selection of guided workouts using body weight, sandbags, kettlebells and Clubbells to improve strength, endurance and task-specific conditioning for effective ground-fighting techniques in a variety of martial arts styles! INCLUDES AN INTENSE CIRCUIT-TRAINING ROUTINE WITH TIMED COOL-DOWN INTERMISSIONS!

WORKOUTS
Station I: Body-Weight Workouts
Level 1: Leg Thread
Level 2: Leg Through
Level 3: Quad-Hop Squat
Level 4: Swinging Plank

Station II: Sandbag Workouts
Level 1: Keg Squat
Level 2: Clean Squat
Level 3: Shouldering Squat
Level 4: Halo Squat

Station III: Clubbell Workouts
Level 1: Pull-Over
Level 2: Barbarian Torch Press
Level 3: Deck Squat | Pull-Over
Level 4: Deck Squat | Diagonal Crunch

Station IV: Kettlebell Workouts
Level 1: Double Persian Press | Shoulder Bridge
Level 2: Floor Press
Level 3: Quarter Get-Up
Level 4: Med-Ball Shot Put | Bridge Kip

ULTIMATE CONDITIONING VOLUME 3: KICKERS

Ultimate Conditioning—Volume 3: Kickers includes a structured selection of guided workouts using plyo-boxes, sandbags, body weight and Clubbells to improve strength, endurance and task-specific conditioning for hard-hitting kicks in a variety of martial arts styles! INCLUDES AN INTENSE CIRCUIT-TRAINING ROUTINE WITH TIMED COOL-DOWN INTERMISSIONS!

WORKOUTS
Station I: Plyo-Box Workouts
Level 1: Step-Up
Level 2: Hop-Up
Level 3: Hop-Up Ball Squat
Level 4: Hop-Up One Leg

Station II: Clubbell Workouts
Level 1: Straddle-Stance Lift-Up
Level 2: Dragon Squat
Level 3: Lunge Torso Twist
Level 4: Drop Step

Station III: Body-Weight Workouts
Level 1: Ball Pistols
Level 2: Jump Switches
Level 3: Airborne Lunges
Level 4: Deck-Squat Pistols

Station IV: Kettlebell Workouts
Level 1: Side Clean
Level 2: Side Clean, Straight Knee
Level 3: Side Clean, Straight Knee, Rear Lunge
Level 4: Side Clean, Straight Knee, Rear Lunge, Straight Knee

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I wish you good training. Be safe out there, and get home fast.

www.flowcoach.tv,

Scott Sonnon

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  1. 9 Responses to “Ultimate MMA Conditioning [Videos Inside]”

  2. Already Purchased!
    Thanks Coach!

    By Bob Canale on Apr 1, 2010

  3. Wow Scott…these DVD’s look great…what can I say but I’m sold!

    By Alex Katsanos on Apr 2, 2010

  4. Where and when can I get my hands on these dvds?

    By Andy on Apr 6, 2010

  5. Follow the links above, Andy, to order them directly from Black Belt Magazine.

    By Scott Sonnon on Apr 7, 2010

  6. These are now priced individually. Will there be a discount to purchase all three?

    By Mark on Apr 7, 2010

  7. Did anyone ever come upwith an answer as to any discounts for buying all three at once?

    By Mark on Apr 24, 2010

  8. With reference to the equipment needed to complete the “Ultimate Conditioning” DVDs.

    What weight clubbell, kettlebell, medicine ball and sandbag do you suggest training with?

    Regards

    Andy

    By Andy on Aug 9, 2010

  9. What weight clubbell, kettlebell, medicine ball and sandbag do you suggest training with?

    By james on May 30, 2011

  10. What no and low intensity exercises would you recommend for someone who is training with Ultimate Conditioning: Strikers? I just noticed that unlike tacfit, Strikers is purely moderate to high intensity

    By Robert on Jul 26, 2012

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