I’m going to get right to the point with this one.
Here I have 9 MMA tips for you to apply to your strength and conditioning.
1. Pull More, Push Less
Let’s kick off these MMA tips with a big one… Overly emphasizing pushing is a modern plague in the gym. Too much pushing will create imbalances throughout the body and in a sport like MMA, these imbalances are already pretty prevalent in the fight training itself – Shortened, tightened pecs, inwardly rounded shoulders, winged scapula, tight hip flexors, I could go on.
First, a boxing analogy…
In boxing, there are in essence just four punches – Jab, Cross, Hook and Uppercut. With these four punches you have a seemingly endless number of combinations. Couple that with a lifetime refining the techniques, nuances and details – learning offence, defence, reading an opponent, footwork and ring smarts and you have yourself the sweet science that is boxing.
What does this have to do with sandbag shouldering?
A Quick Message to You
Before I get into this one, I wanted to put out a quick message simply asking you what it is you’d like to see on here? What are the things you’re struggling with? The things you’d like me to write about? The things you’d like to see more of or less of?
I ask simply because this site isn’t for me – it’s for you guys. To help you out in anyway I can. A big part of that is you letting me know the things you’re after, need help with or are stuck on.
There are plenty of ways to get hold of me. Either email, Instagram, Twitter or comment down below. I truly look forward to hearing from you guys! Enough rambling… Onto the scheduled post…
The sandbag is a wonderful tool I’ve written about countless times before.
When I’m coaching, I’m constantly looking for patterns and trends that bring about the greatest successes.
When it comes to the sandbag and grapplers, there are a few big movements that very effectively cover basic movement patterns and have a remarkable effect on grappling specific strength, fitness and toughness.
Here, I have what I’ve found to be the best tetrad (a fancy way of saying “four” I’ve wanted to use for some time…) of sandbag exercises for the grapplers.
Although I’m far from dogmatic when it comes to training tools and methodologies, there are a few patterns that appear to work – One of them is kettlebells for BJJ.
Predominantly the fitness industry is dominated by bodybuilding training protocols and mind-sets. There has been a shift recently to more movement based fitness, which is great, but still they’re not the best way to train grapplers.
I’m not completely discounting the industry. There are clearly modalities and methods that have proven to work and have been crafted through years of work, but on the whole, fighters, specifically BJJ players, need a little more.
Fighters need a big gas tank. They need strength, albeit not maximal strength, but rather a sustainable strength that can be called upon time and time again, over an extended time frame. Fighters need power, muscular endurance, grip strength, hip strength, core strength, stability, speed and total body awareness.
To train all these elements can be a difficult task, but in my experience, the kettlebells offer up a great piece of gear that’s compact, transportable and fits the needs of the BJJ player well.
Below, I have five movements perfect for the BJJ player utilizing the power of the kettlebell.
When it comes to BJJ strength and conditioning, certain principles are needed.
Oh, and look, I want to dispel something right away. I know there are those who wholeheartedly believe that if you want to get better at BJJ, you need to just spend more time on the mats.
I couldn’t agree more. That statement does hold truth to it.
The simple answer is, the more time on the mats the better.
More time drilling. More time rolling. More time learning.
Yes, yes, yes.
Spending maximum time on the mats is essential for well-rounded development.
Strength and conditioning is supplemental.
If you look at any elite grappler though, they’ll have a strength and conditioning routine in place. This strength and conditioning work, while it doesn’t make them champions in the weight room, does allow them to move better, feel stronger, roll longer and helps them to augment their game plans more readily.
Implement the following principles in your BJJ strength and conditioning and you’ll soon reap the same benefits.