Coach Hothi
09-12-2008, 06:25 AM
While I was at the last CST seminar in Bellingham I took the opportunity to get a couple of private sessions in with Coach Sonnon (I recommend that everyone should get a session in with one of the faculty staff – it makes such a huge difference) and we worked out a Metcon Circuit specifically for my upcoming escrima/mma fight. I only had 4 weeks to prepare and get myself in condition, which is a difficult task because of my fighting style – as explosive as possible, lots of movement with 100 % committed hits, so we had to get our thinking caps on. Well as soon as I put mine on, Coach had already started writing on the board! First he decided the nature of the circuit – 4 rounds, 20 secs of work followed by 10 secs rest then a 5th round that I work for 2 mins straight at a constant pace - with rest periods between each round starting from 60 secs then 50, 40 and finally 30 secs all the while using the reset technique to get my heart rate down between rounds. After assessing the movement patterns of my style of escrima Coach Sonnon and I came up with exercises that would aid in the continuous explosive off line movements, develop superior “springy” leg strength and rotational power required in the way I hit, while also developing enough gas so I can go full throttle over all the rounds – only a knockout will do! Because of the limited time I had to prepare – I had to train 5 to 6 days a week – 3 skill days and 2 conditioning days and an active recovery day. Below are descriptions and pics of the exercises along with some of the numbers i've been putting up (please excuse the names i’ve called the exercises – I couldn’t remember what Coach called them so I made up my own!)
Exercise 1 – Airborne’s.
Basically a one legged squat with your leg bent behind you – squat down, knee to the floor then explode up. Don’t do what I did the first time and drop down and smash your knee on the hard floor with no padding – it hurts.
Exercise 2 – Jumping knee raises
From a fighting stance jump up and switch your legs in the air whilst bringing your knee to your chest. Every time you contact the floor, you want to act like it’s hot and explode up as quickly as possible.
Exercise 3 – Clubbell®® Twists (Performed with a Jnr Bruiser)
Start in a lunge position grasping the Clubbell®® with both hands, muzzle facing down, twist a full 180 and press up and away to the opposite direction.
Exercise 4 - Lawnmowers (Performed with a 16 or 24 kg Kettlebell)
Whilst in a split stance, grasp the kettlebell (opposite arm, opposite leg) and rip the bell back, keeping the elbow high as if you were starting one of those old style lawnmowers.
Exercise 5 – Double Clean and Jerk/ Divebomber (Performed with 2 16 0r 24 kg kettlebells)
Clean both bells to order, jerk them to full extension, put them down then perform a divebomber, jump back to your feet and repeat. Rather than just trying to bang out as many reps as I can, I paced myself so I could complete the full 2 mins.
Below are the numbers from the 1st week and the 4th week – there was significant improvement in a very short period time.
Week 1
Round 1 - Airborne’s (20 secs on 10 secs off)
18
18
16
16
Round 2 - Jumping knee raises (20 secs on 10 secs off)
27
22
18
18
Round 3 - Clubbell®® Twists (20 secs on 10 secs off)
8
7
7
7
Round 4 – Lawnmowers (20 secs on 10 secs off)
8
8
8
7
Round 5 – Double Clean and Jerks/Divebombers (2 mins Straight)
4 (Yes, this set sucked!)
Here are the numbers from week 4
Round 1
22
22
22
22
Round 2
32
32
30
30
Round 3
10
10
10
10
Round 4
11
11
11
11
Round 5
10 (a little more respectable!)
Here's a little clip of me doing a couple of different workouts:
http://www.youtube.com/watch?v=-hmuRKqfrfU
Exercise 1 – Airborne’s.
Basically a one legged squat with your leg bent behind you – squat down, knee to the floor then explode up. Don’t do what I did the first time and drop down and smash your knee on the hard floor with no padding – it hurts.
Exercise 2 – Jumping knee raises
From a fighting stance jump up and switch your legs in the air whilst bringing your knee to your chest. Every time you contact the floor, you want to act like it’s hot and explode up as quickly as possible.
Exercise 3 – Clubbell®® Twists (Performed with a Jnr Bruiser)
Start in a lunge position grasping the Clubbell®® with both hands, muzzle facing down, twist a full 180 and press up and away to the opposite direction.
Exercise 4 - Lawnmowers (Performed with a 16 or 24 kg Kettlebell)
Whilst in a split stance, grasp the kettlebell (opposite arm, opposite leg) and rip the bell back, keeping the elbow high as if you were starting one of those old style lawnmowers.
Exercise 5 – Double Clean and Jerk/ Divebomber (Performed with 2 16 0r 24 kg kettlebells)
Clean both bells to order, jerk them to full extension, put them down then perform a divebomber, jump back to your feet and repeat. Rather than just trying to bang out as many reps as I can, I paced myself so I could complete the full 2 mins.
Below are the numbers from the 1st week and the 4th week – there was significant improvement in a very short period time.
Week 1
Round 1 - Airborne’s (20 secs on 10 secs off)
18
18
16
16
Round 2 - Jumping knee raises (20 secs on 10 secs off)
27
22
18
18
Round 3 - Clubbell®® Twists (20 secs on 10 secs off)
8
7
7
7
Round 4 – Lawnmowers (20 secs on 10 secs off)
8
8
8
7
Round 5 – Double Clean and Jerks/Divebombers (2 mins Straight)
4 (Yes, this set sucked!)
Here are the numbers from week 4
Round 1
22
22
22
22
Round 2
32
32
30
30
Round 3
10
10
10
10
Round 4
11
11
11
11
Round 5
10 (a little more respectable!)
Here's a little clip of me doing a couple of different workouts:
http://www.youtube.com/watch?v=-hmuRKqfrfU