AlanCondon
10-05-2003, 02:42 PM
Coach,
This is the workout you designed for me with Scrappers expertise added on.
I had to go out of state for a few days so I was only able to work the BodyFlow exercises and some of Scrappers Routines.
I will update this week on my progress. This post will enable the others to see the program you designed.
Thanks
Alan
PS Wayne/Scrapper Thanks for the input to the routine it is greatly appreciated.
The physiological profile of your sport requires various attributes such as isometric/holding strength in your arms
and legs, extreme range strength in your arms to protect and recover from submissions, strength-endurance in your arms and legs, agility to transition quickly to sudden changes in direction, ability to balance relaxation with sudden explosiveness and return to relaxation, efficient breathing patterns, kinesthetic sensitivity, cardio-endurance and a sturdy anaerobic threshold.
Create a 7 minute training circuit (your match length plus one minute).
* Steve Maxwell's "De-SISS-ified Burpee" Kinetic Chain (in the current issue of CST Magazine); followed immediately by...
* Clubbell Combination Routine: Double Parry Cast to Back Position, Armpit Cast (to Order), Pendulum (to Order),
Armpit Cast (to Back Position), Parry Cast (to Park). [Make certain to go deeply in your squat and explode powerfully
with your hip snap on each pendulum.]
Start by minimal rest periods in one "set" of the circuit. Over the next four weeks, work up to 7 minutes non-stop.
Complete a 7 minute circuit throughout the day as many times as your maximum number of expected matches.
Focus on technical precision of the exercises and transitional flow within and between movements. This is the most important aspect CST will bring to your performance.
Drop out any other extra-curiccular conditioning if you see any sign of adverse affect in your practice and partner competition. Drop out your (above) CST conditioning if you still see your tail dragging in practice and competition. Remember S&C is supplementary.
Part 2
Following Scott's suggestion of the 7 minute training time, break it down into 4 seperate blocks of time. 2 of those blocks will be used for Clubbell® exercises (you can also choose from Steve Maxwell's Burpee Chain or check out the Mod. 1 fitness package on my website) and 2 of those blocks will be used for "applicable conditioning" (applicable conditioning means that you are learning to transfer the conditioning you are getting from Clubbells® or other exercises directly to your grappling game).
Doing the math, each block of time is roughly 1 minute and 45 seconds (105 seconds x 4 = 7 minutes).
Pick your exercises and set yourself up in a "circuit" type training environment. Begin your first conditioning exercise and attempt to perform it for roughly 1 minute 40 seconds.
This is your first set. Notice that I said 1 minute 40 seconds and not 45 seconds. This gives you a 5 second interval so you can transition from one station to the next without your times getting all screwy. (yea, I'm anal about this kind of stuff)
Your second set will consist of a grappling specific drill, such as clinch to takedown. Stand up immediately and repeat for 1 minute 40 seconds. This is your second set.
For your third set you will begin the second conditioning exercise and attempt to perform it for 1 minute 40 seconds.
Your fourth set will consist of another grappling specific drill. I suggest working ground positioning, flowing from one position to the next.
A few key points:
1) Do your best to maintain perfect form during the conditioning exercises. There's a point where you start to become fatigued and then there's a point where you're just messing yourself up. If you can't tell which point you're at while you're training, grab someone that can and have them stop you if you need it. Make note of when, during the set, you had to stop but keep the clocks running.
Then suck it up and push further during your next training session.
2) When performing your grappling drills, make sure your training partners realize that THIS IS TRAINING. Use this opportunity to train your body to perform, even when fatigued. This means that your mind should be relaxed so that you can FLOW through the movements. Your partner shouldn't be focused on jacking you up so that you're spending time fighting him instead of training your body to work efficiently.
3)
Quote:
"Drop out any other extra-curiccular conditioning if you see any sign of adverse affect in your practice and partner competition. Drop out your (above) CST conditioning if you still see your tail dragging in practice and competition. Remember S&C is supplementary."
This is the workout you designed for me with Scrappers expertise added on.
I had to go out of state for a few days so I was only able to work the BodyFlow exercises and some of Scrappers Routines.
I will update this week on my progress. This post will enable the others to see the program you designed.
Thanks
Alan
PS Wayne/Scrapper Thanks for the input to the routine it is greatly appreciated.
The physiological profile of your sport requires various attributes such as isometric/holding strength in your arms
and legs, extreme range strength in your arms to protect and recover from submissions, strength-endurance in your arms and legs, agility to transition quickly to sudden changes in direction, ability to balance relaxation with sudden explosiveness and return to relaxation, efficient breathing patterns, kinesthetic sensitivity, cardio-endurance and a sturdy anaerobic threshold.
Create a 7 minute training circuit (your match length plus one minute).
* Steve Maxwell's "De-SISS-ified Burpee" Kinetic Chain (in the current issue of CST Magazine); followed immediately by...
* Clubbell Combination Routine: Double Parry Cast to Back Position, Armpit Cast (to Order), Pendulum (to Order),
Armpit Cast (to Back Position), Parry Cast (to Park). [Make certain to go deeply in your squat and explode powerfully
with your hip snap on each pendulum.]
Start by minimal rest periods in one "set" of the circuit. Over the next four weeks, work up to 7 minutes non-stop.
Complete a 7 minute circuit throughout the day as many times as your maximum number of expected matches.
Focus on technical precision of the exercises and transitional flow within and between movements. This is the most important aspect CST will bring to your performance.
Drop out any other extra-curiccular conditioning if you see any sign of adverse affect in your practice and partner competition. Drop out your (above) CST conditioning if you still see your tail dragging in practice and competition. Remember S&C is supplementary.
Part 2
Following Scott's suggestion of the 7 minute training time, break it down into 4 seperate blocks of time. 2 of those blocks will be used for Clubbell® exercises (you can also choose from Steve Maxwell's Burpee Chain or check out the Mod. 1 fitness package on my website) and 2 of those blocks will be used for "applicable conditioning" (applicable conditioning means that you are learning to transfer the conditioning you are getting from Clubbells® or other exercises directly to your grappling game).
Doing the math, each block of time is roughly 1 minute and 45 seconds (105 seconds x 4 = 7 minutes).
Pick your exercises and set yourself up in a "circuit" type training environment. Begin your first conditioning exercise and attempt to perform it for roughly 1 minute 40 seconds.
This is your first set. Notice that I said 1 minute 40 seconds and not 45 seconds. This gives you a 5 second interval so you can transition from one station to the next without your times getting all screwy. (yea, I'm anal about this kind of stuff)
Your second set will consist of a grappling specific drill, such as clinch to takedown. Stand up immediately and repeat for 1 minute 40 seconds. This is your second set.
For your third set you will begin the second conditioning exercise and attempt to perform it for 1 minute 40 seconds.
Your fourth set will consist of another grappling specific drill. I suggest working ground positioning, flowing from one position to the next.
A few key points:
1) Do your best to maintain perfect form during the conditioning exercises. There's a point where you start to become fatigued and then there's a point where you're just messing yourself up. If you can't tell which point you're at while you're training, grab someone that can and have them stop you if you need it. Make note of when, during the set, you had to stop but keep the clocks running.
Then suck it up and push further during your next training session.
2) When performing your grappling drills, make sure your training partners realize that THIS IS TRAINING. Use this opportunity to train your body to perform, even when fatigued. This means that your mind should be relaxed so that you can FLOW through the movements. Your partner shouldn't be focused on jacking you up so that you're spending time fighting him instead of training your body to work efficiently.
3)
Quote:
"Drop out any other extra-curiccular conditioning if you see any sign of adverse affect in your practice and partner competition. Drop out your (above) CST conditioning if you still see your tail dragging in practice and competition. Remember S&C is supplementary."