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T NATION | Circuit Training For Combat Athletes

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Circuit Training For Combat Athletes

by Erick Minor 6/25/2013

Here's what you need to know...

Circuit training will get fighters and combat athletes bigger, stronger, and leaner at the same time, but you must set it up correctly. The choice and sequencing of exercises, tempo, and rest intervals are the key parameters. Ballistic or power exercises aren't necessary or worth the risk.

Circuit training is the best method for getting lean and strong. With a well-designed circuit training workout, you can attain the Holy Grail of physique transformation increased strength and muscle mass along with decreased body fat simultaneously. You may not be concerned with seeing your abs, but the benefits of losing fat go far beyond aesthetics. Low body fat levels are associated with higher VO2 max and decreased incidence of injury, as well as a greater strength-to-weight ratio, which is positively correlated to athletic success. The key is combining correct exercise selection and execution. It starts with using compound movements performed at a medium to slow tempo and arranged so that the most neurologically challenging movements come ahead of the less neurologically challenging ones (think squats before pull-ups). This allows you to continue the circuit and maintain good technique while fatigue sets in. However, in the program below, I don't include the standard "power" movements like power cleans. Here's why: Power is a specific skill that must be practiced. There's no such thing as general power or general rate-of-force-development. Ballistic and power exercises (power cleans, snatches) have significant risk potential.

LIVESPILL CHAOS
abdii: Though high rep training deplete more muscle glycogen than low /med rep training right ? how ie424: Great article Charles.

how ie424: He mentioned car pushes.

jp1r9: I agree, sometimes w hen you don't expect much great things happen! Though I don't think that lifting hungover should be something that should be done to often :-) great article dan thanks for sharing Dan John: I doubt there is research on this, but w hen I mention it, nearly every one has a story. I actually think that this "out of now here" improvement is part of the process. Maybe a hangover just allow s you to go w ith it and not judge it.

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T NATION | Circuit Training For Combat Athletes

And In Other News HeavyTriple's Log I Want 1600 Avoiding Veins When Pinning

Granted, all strength exercises are inherently risky, but my job as a strength coach is to maximize results while minimizing risk. An injured athlete can't improve. Ballistic training should be reserved for specific practice.

Program Details
The following program is designed for the mixed martial artist, wrestler, or any advanced athlete who wants to get bigger and stronger while improving conditioning. Notes: Tempo describes the repetition speed. For example, a 30X1 tempo for the bench press would go like this:
3: second lowering to chest (negative portion of the exercise) 0: second pause on chest (or no pause) X: explode off the chest; push the bar as fast as possible (positive portion of exercise) 1: second pause before starting next repetition

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You'll train 3 days a week, on alternate days. Each week you'll perform one workout twice.
Week 1:

Monday: Workout #1 Wednesday: Workout #2 Friday: Workout #1

Week 2:

Monday: Workout #2 Wednesday: Workout #1 Friday: Workout #2

Week 3:

Start back at week one. Workout #1 Exercise A1 Trap Bar or Deadlift A2 Chest Dip A3 Pull-Up, overhand mid grip Drop Lunge B1 Stand on 3-4 inch high platform, step off into a lunge position and explode back to start. Rest 10 seconds between left and right legs. Start with your weaker side. B2 One-Arm Dumbbell Row C1 Neck Extension C2 Standing Dumbbell Shrug 2-3 3-4 3-4 6-8*** 10-12 12-15 21X0 1020 2010 90s 10s 60s 2-3 6-8** 20X1 10s Sets Reps 3-4 3-4 3-4 6-8 Tempo Rest 31X1 10s 10s 90s
Erick Minor is a freelance writer and the owner of Strength Studio, a sports performance and personal training studio located in Fort Worth, Texas. For more information go to www.strengthstudio.com.

AMRAP* 30X1 AMRAP* 21X0

* As many reps as possible. If you can perform more than 20 reps, add resistance. ** per leg *** per arm

Notes: Rest 3 minutes between A and B circuits Rest 2 minutes between B and C circuits
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Workout #2 Exercise Squat with ankle extension A1 Perform a back squat. As you rise to the top, perform a 3-4 calf raise and then lower into the next rep without rest. A2 Low Incline Dumbbell Press A3 TRX Inverted Row, elbows out* B1 EZ-Bar Reverse Curl Supine Dumbbell Triceps Extension B2 Lower dumbbell to top of shoulders, elbows pointing towards ceiling. B3 Chin-Up, palms up, close grip Push-Up, close grip B4 Hands chest-width apart, push elbows out to side on the descent. C1 Kettlebell Swing Cable Pull-Through Face away from a low cable holding a rope attachment C2 with feet wider than shoulder width and knees flexed. 2-3 Hold the rope between the legs; pull and lower the weight with a rounded back.
* use a weighted vest if 12 reps is too easy ** As many reps as possible. If you can perform more than 20 reps, add resistance.

Sets Reps

Tempo Rest

6-8

30X0

10s

3-4 3-4 2-3

6-8 8-12 6-8

21X1 2020 21X0

10s 90s 10s

2-3

6-8

20X1

10s

2-3

AMRAP** 2010

10s

2-3

AMRAP

2010

90s

2-3

20-25

10X0

10s

10-12

2020

60s

What's Next?
After four short weeks you'll be stronger and in better shape, and provided you nailed the nutrition and supplement side of things, look a heck of a lot more muscular. At this point you should flip the script and switch to a more strength-based split program. Bigger, leaner, and more dangerous in four weeks. You up for it?

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PUBLISHED 06-25-13 16:06

LiVESPILL COMMENTS
ironshaolin: Also, what's a good warmup/ cool down? On days I'm not doing this I will be training martial arts 3 days per week. First week will be 2 grappling 1 striking, second week 2 striking 1 grappling. Should we do a few warmup sets first and then load up what we're working with for the 3-4 sets? ironshaolin: I'm definitely interested in seeing more articles like this. I'm going to do this program for the next month, exactly the amount of time until I leave for vacation! Your statement about losing fat AND gaining muscle is exactly what I need right now to look better. Even 1-3 lbs of muscle gained along with 3-5 lbs of fat lost over 4 weeks will make me look much better. How should loading be done? Is it 6-8 reps all to failure, 6-8 hard reps (but not maximum) or should we be adding weight each set?

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