Strength, Endurance, Stamina!!!

Mar 112012

Over the past few weeks we have been developing more speed and stamina, building a faster recovery rate and boosting up your metabolism. But what I’ve noticed is that many of the guys dropping in to Saturday morning’s Strength & Conditioning Bootcamp class lack some of the basic strength and movement control to be able to shift heavier weights safely.

So what we are working on this month is a fairly simple training plan. Our Bootcampers are going to follow the same routine for the next four weeks throughout which we will be monitoring their strength gains through some fundamental exercises.

Romanian (or straight leg) Dead Lift.

It will not only develop good strength and flexibility on your hamstrings but also teach you to control and maintain a neutral spine when performing any bend – crucial for lifting heavier objects, swinging kettle bells or having the strength to posture up during clinch work, or in the guard position.

Pull Up.

As we talked about in our Pull Ups 101 video, pul ups are one of the best ways for developing good pull strength. Excellent for restoring some of the balance of tension around the shoulder joint to help prevent injuries (especially for sports that are predominantly pushing forward all the time. e.g. boxing or tennis). The pull ups is also the exact movement that you need to lock in a solid thai clinch making it a great functional exercise for all you stand up fighters out there.

Prowler Push / Pull.

Pushing the prowler starts to develop more of a squat pattern through the legs giving a good variety in strength and endurance when coupled with the Romanian Dead Lift. It will help develop a good foundation for better explosive power from the legs later on, so sprints, kicks and jumps will all benefit.

Bench Press

Working your push strength on the bench is perfect for that punch power.

Dumbell Punch Up

Working this as an endurance set will give your shoulders the lasting strength to keep you hands high towards the later rounds of a fight… crucial for your guard!

Versaclimber / Raised Knees Running & Punch

These two exercise are our quick cardio blasts at the end of each circuit. once the legs and arms have been pre-fatigued with you strength and endurance sets the idea is to teach your body to keep working at pace even when tired.

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The Session Plan

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Warm Up

1 mile run at pace

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Circuit 1

x 3 Sets

Romanian Dead Lift x 10-12 reps
Pull Ups x 10-12 reps
Prowler Push / Pull 2 x 10 meter strip
Versaclimber x 200 ft fast

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Circuit 2

x 3 Sets

Bench Press x 10-12 reps
Dumbbell Punch Up x 24reps
Raise Knees Running & Punch – Drop chest to floor 4 x 50 steps / 1 Drop (200 steps total)

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Train with this program for the next 4 weeks and see how much you can improve your strength. Exercise carefully and perform each exercise with the correct form.