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Watch this example Diesel Crew mma strength training circuit of 5 rounds of 5 minutes, interchange exercises every 30 seconds…this will get the blood pumping!
MMA Strength Training Circuits Are So Effective Because...
- they push the lactic acid threshold (LAT), all rounds were done with the fighter’s mouth piece in (hypoxic training) – jack the metabolism – fat loss – increase mental toughness – increase power endurance – build muscle, strength and power
This is a bit of a follow up on Damage Control MMA the other day on how to develop power and coordination with you weak hand I thought I’d do another post about the traditional stance assumed by left and right handers.
Traditionally, in boxing, it is right handers that use the orthodox stance with the power hand being at the rear and the weaker lead hand used for jabs and hooks, and of course vice versa for left handed people.
I am a bit different in that regard as I am right handed and like to assume the southpaw stance. I had a discussion at training one night with someone telling me that I should use the orthodox stance. I explained to them that I naturally shape up that way but I do like to practice and spar both ways.
In a southpaw stance I have more control and power in my jab and hook and what I lack in strength and coordination with my left hand I make up for with leverage and distance. This is something that I learned from Bruce Lee and my study of numerous books on Jeet Kune Do, Bruce’s own personal expression of martial arts.
Incidentally, Bruce was also a right hander who shaped up in the southpaw stance. Alot of his boxing principles were borrowed from Wing Chun Kung Fu and fencing, which both use the lead hand as the main ‘power weapon’ compared to boxing which use the lead hand as set up for the power rear hand. I think it is pretty evident that one can generate enormous power with the lead hand using proper leverage and technique as his famous one inch punch demonstrates.
Bruce Lee also used to say that you should train both stances and this is a good way to mix things up when sparring or even in competition when you start running out of techniques and need to confuse your opponent a little bit.
Of course, in the street, you should always use your most comfortable stance and most effective techniques to protect yourself. I would say that in a competition too that if you are dominating your opponent (but just can’t seem to put them away and need to mix up your attacks then changing stance could give you the fresh perspective you need, but only if you feel confident enough in your ability. If its a close fight and the other guy is pretty tough, perhaps switching stance may not be the best idea. It may open up opportunities for you, but it may also open up opportunities for your opponent too.
After doing a bit of research for this post on the internet the other night I came across an article on Wikipedia which mentioned the benefits of having your power hand at the front and being able to switch stances in boxing.
It also mentioned that in mma and wrestling, wrestlers like to have the favored leg forward to assist them with explosiveness in their takedowns.
Many of the striking techniques in MMA are Muay Thai oriented and their kicking attacks concentrate mainly on the front leg. This can take alot of steam out of your attacks if it is your ‘good’ leg they are kicking the crap out of.
Billy Robinson was born in 1939 and was a British professional wrestler and catch wrestling instructor who was well known in Japan where he has trained mixed martial arts fighters in catch wrestling.
Billy Robinson
Robinson is one of a select few wrestlers who was successful in several continents including Europe, North America, Asia and Oceania, winning titles in promotions nearly everywhere he wrestled.
Robinson began his amateur wrestling career in England, where he became the British National Wrestling Champion in 1957, and in 1958 he was the European Open Wrestling Champion in the light heavyweight class, beating an Olympic bronze medal winner in the finals.
Billy Robinson also attended the fabled “Snake Pit” started by legendary trainer Billy Riley. The Snake Pit was one of the most respected catch wrestling training schools in all of the world. Legends such as Karl Gotch had trained in catch wrestling in the Snake Pit with Riley.
Luxuries such as a toilet were not provided at the Snake Pit, a very rough training environment (Riley was very impatient with those who showed even the slightest bit of weakness on the mat) and rigorous conditioning. Robinson stayed at the Snake Pit for eight years.
Robinson travelled to North America in 1970 and began wrestling for Verne Gagne’s American Wrestling Association. He was one of the successful wrestlers of the American promotion known for hiring the “Real Deals” in wrestling. Billy Robinson was also the AWA British Empire Heavyweight Champion; he defended the title in both the United States and Canada, but was the only champion.
He wrestled in Montreal in 1982 and 1983 becoming the International Champion beating Dino Bravo and was also International Tag TEam champions with Pierre MAd Dog Lefebvre. He had a 60 minutes broadway with then WWWF champion Bob Backlund in 1982 as well in Montreal.
Robinson travelled to Japan where he became immensely popular as a legitimate wrestler versed in submission holds. He participated in a professional wrestling match against legendary Antonio Inoki in 1975. The match was billed as “The Match Between the World’s Top Two Technicians” by the Japanese press.
Robinson continued an active professional wrestling career, travelling throughout the world to participate in various events.
Japanese professional wrestlers learned the art of “hooking” and “shooting” from another of catch wrestling’s greatest icons, Karl Gotch. The new movement led to the formation of the Universal Wrestling Federation.
The UWF had wrestlers like Yoshiaki Fujiwara who had personally been to the Snake Pit in Wigan. Billy Robinson became a part of the shoot style movement when he wrestled in an exhibition match for the UWFi against fellow AWA legend Nick Bockwinkel on May 8, 1992.
As well as being one of the key influences on the shoot style movement, Robinson began training youngsters in catch wrestling at the UWF Snake Pit in Japan. Robinson has contributed immensely in training several mixed martial arts legends including Kazushi Sakuraba and Josh Barnett. Currently, he trains up and coming UFC fighter Rolando Delgado.
Robinson was inducted into the International Wrestling Hall of Fame in 2003.
DamageContorlMMA.com’s Kiser and Yamasaki latest video of coach Billy Robinson demonstrating a Catch Arm Roll Escape from the Referee’s Position at the 1st quarter 2010 Catch Certification course in SLC Utah.
Heres another recent video of one of Zach Even Esh’s grip strength workout. In it he demonstrates three separate exercises. My favorite on of which is the forearm roller (or whatever you like to call it) where you have a foam roller or dumbell bar with a long piece of string attached to it and a weight attached to the other end.
You then roll the bar so that the string wraps around it. Once the weight hits your hands roll back the other way and lower the weight again.
This was one of Bruce Lee’s favorite forearm and grip strength exercises and it is a killer!
Another of the latest videos from The DieselCrew author of Combat Core Strength.
There are 4 basic drills used here but my favorite one is the one when you face the wall and the trainer throws the two balls from behind you against the wall and you have to catch them…both.
To mix up this exercise you can change the size and type of balls used eg. ping pong to softball etc Obviously the smaller the ball, the more ‘on the ball’ you will have to be…sorry, I couldn’t help myself.
and need to mix up your attacks then changing stance could give you the fresh perspective you need, but only if you feel confident enough in your ability. If its a close fight and the other guy is pretty tough, perhaps switching stance may not be the best idea. It may open up opportunities for you, but it may also open up opportunities for your opponent too.
Jul 15 2010
The DieselCrew’s Speed, Quickness, Reactive Drills for Athletes
Another of the latest videos from The DieselCrew author of Combat Core Strength.
There are 4 basic drills used here but my favorite one is the one when you face the wall and the trainer throws the two balls from behind you against the wall and you have to catch them…both.
To mix up this exercise you can change the size and type of balls used eg. ping pong to softball etc Obviously the smaller the ball, the more ‘on the ball’ you will have to be…sorry, I couldn’t help myself.
You can check out the original post here…
http://dieselcrew.com/reactive-speed-quickness-training-for-athletes
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