Fighting fit

Fighting may very well represent the most complete training profile of any individual sport. You see in many individual sports a particular element comes to dominate to a much higher degree than other elements. For instance, triathletes require a phenomenal degree of aerobic capacity and it is without a doubt the sole criteria which divides an elite competitior from a recreational athlete. Although other elements may be important (strength, speed, anaerobic capacity), the most important element is the development of high levels of aerobic capacity (endurance). This is not an isolated instance in the world of individual sports, many disciplines require a particular element of fitness to be developed above and beyond all other elements. Sprinting, long distance running, powerlifting, and cycling all bear testament to this phenomenon.

However, amongst individual sports one particular sport (or sporting class including grappling and striking) stands apart from most others. That sport ladies and gentlemen is good ole' fighting. No other individual sport requires such a complete approach to developing such a wide variety of fitness and performance related elements. Successful fighters require high levels of aerobic endurance, aerobic power, anaerobic capacity, flexibility, strength, power, speed, and balance. All of these elements are superbly developed through the demands of the sport itself.

What then does this tell us? I personally believe that fighter training acts as an excellent template to develop a very well rounded training and conditioning regimen. It does not mean you have to step in the ring and throw down....it means that incorporating elements of fight training will go a long way in fully developing you as an athlete. It also shakes up the monotony of lifting weights and running laps...........

With that said, I am going to lay down a nice little fighter workout here that should act to challenge a wide variety of fitness elements and provide some fun along the way. (A heavybag is not absolutely neccessary for this workout but you will achieve much better results using a bag). This is a striking wokout with some strength and conditioning thrown in for good measure.

Striker #1

100X-Skip

20X-Push-ups

40X-90 degree crunch

250X- Skip

30X- Push-ups

50X- 90 degree crunch

40X- Squat knees (alternating)

25X-Push-ups

40X-Squat knees

50X- 90 degree crunches

25X- Jab + cross

40X- Squat kness

25X- Jab + cross

40X- Alternating front kick (teep)

25X- Jab+cross

40X-Alternating front kick (teep)

2 /3X (each side)- Round house kicks (low and connect with the shin)

15X- Alternating elbows (level trajectory)

2 / 5X ( each side )- Round house kicks (low-mid level and connect with the shin)

15X- Alternating elbows (level trajectory)

2 / 5X ( each side) round house kicks (medium to high)

5X- Jab-cross-hook-hook (upper)

2/5X (each side)- low "cut" kicks

5X- Jab-cross-hook-hook

2/3X (each side)- Roundhouse kicks (high)

10X- jab-cross-hook-hook

10X- Roundhouse kicks (low and high)


If this is simply too daunting cut the required reps in half. Remember to always wear hand wraps and gloves if you are using a heavybag. Shin guards are advisable when you begin training Muay thai. Over time your shins become conditioned and you can kick your bag with no shin protection.

If you have never trained on a heavybag........slowly work up and hit harder over time. Speed and power will improve with repetition, don't try and crush the bag with every punch or kick, especially when you are beginning or your body will punish you for it.

Have fun!


M

Self defence (Fall 08')

Thanks to all the brave women who attended the Velocity Fitness "Fast Street Defense" seminar on August 27, 2008. A good time was had by all and some money was raised for a very worthy cause. Proceeds were directed to the Alberta Wildlife Rescue Foundation which rescues, rehabilitates, and releases wild animals that are lost or injured due to human activities. This non-profit foundation runs entirely on private donations and saves the lives of several hundred injured or lost wild animals each year.

Seminars are approximately 90-minutes and cannot possibly cover every aspect of street defense. However, a good overview is given to stand-up and close range fighting as well as a more in-depth look at ground fighting and grappling. The idea of the seminar is to provide some basic knowledge and techniques that can be used to successfully prevent a physical assault and make a quick escape.

This seminar is devoid of of any strict adherence to a particular martial art. Techniques are borrowed from Muay Thai, Wrestling, Ju-jitsu, and Krav Maga to combine effective techniques that are easily learned and maintained over time. Preference is given to techniques that generate blunt trauma using large movement patterns. Finger, wrist and joint manipulations are intentionally left out as they require a great deal of practice, dexterity, strength, and concentration to pull off in a combat situation.

For more information regarding upcoming seminars please free to drop an email to mark@velocityfitness.ca