Static Grip Endurance for Combat Sports

This is a great variation to build solid static strength-endurance in your upperback, arms and grip.

You can program this movement two different ways:

* Go for a set period of time.30 seconds is more than suffecient to start.

* Go for a set number of hand changes. Start low.

If you're grappler, keep your overall volume low on this exercise, as it can stress your biceps tendons and elbows quite a bit.

All the best,

Jason C. Brown BS CSCS

P.S. If you're a self-taught Combat Sport Athlete, you're probably also highly-
motivated. You teach yourself to do the things that will move your
fitness and Combat Sport Conditioning forward.

And you're probably looking for Combat Sport Conditioning programs and
resources that you can study and test out on your own time.

I designed Combat-Sports-Conditioning.com
for Combat Sport Athletes like you.

Check it out here: Combat Sports Conditioning

Lamont Lister's Conditioning

Lamont Lister, professional mixed martial artist from Phildelphia preparing for an upcoming fight in August.

24kg Kettlebell Snatches
Contra-Lateral Push-ups
Flying Arm-bars
G & P Slam Ball
Band Suplexes

Pamela MacElree's Grapplers Quest Conditioning

Here's a clip of Greg and Pamela getting ready for Pamela's Grapplers Quest Competition this Sunday.

1 minute at each drill:

Flying Arm-Bar on 2.5 inch rings
Anchored Kettlebell Cleans
Sandbag Shouldering
Sit-Throughs

Pam is using an 80lb sandbag and 2 x 16kg kettlebells

Greg is using a 100lb sandbag and 2 x 24kg kettlebells.





Here's another clip of Jason and Pamela, we changed it up a bit.

1 minute at each drill:

Flying Arm-Bar on 2.5 inch rings
Anchored Kettlebell Cleans
Sandbag Shouldering
Sit-Throughs
Sandbag Turkish Get-ups

Pam is using an 80lb sandbag and 2 x 16kg kettlebells

Jason is using a 100lb sandbag and 2 x 24kg kettlebells.

Kettlebell Training for Combat Sports Part 2

This video is of Vadim Kolganov - Master of Sport in Sambo. Vadim appears to pick his drills from a large library of kettlebell training exercises, he then applies those drills to meet his sports specific needs. Notice he doesn't mimic and actual sport skills, he simply works to build that attributes that are needed for his chosen combat sport.

If you'd like to learn more about Kettlebell Training for Combat Sports Click Here !

Specific Preparation for Combat Sports

Since this is our first official post we thought we would start it off with something beautiful.

In the video below, Osvaldo Alves 9th degree displays some beautiful examples of drills that would be used during your Specific Physical Preparation phase. You can clearly see the explosiveness, agility, power, speed and grace that these drills develop. These are attributes that are needed for high level performance in combat sports.

These drills can be used as a warm-up or as an entire combat sport specific workout depending on your fitness level.

One problem that exists especially in BJJ circles is a lack of practice. Often times, one class will contain 4-5 seperate skills without giving the students sufficient time to LEARN and REHEARSE those skills. Then the students are released to roll live and try out the skills they just went over.

Repetition is the mother of skill and 3 very important features must be present in order to maximize skill training, namely, high specificity, high quality of movement and high frequencey.

When training with the drills on the video below try to keep those 3 features at the forefront of your mind. Clearly, these drills were developed to enhance the quailities you need to excel in combat sports without actually working on a physical skill or submission.