Pre fatigue to improve your performance

Pre Fatigue

 ‘Fatigue makes cowards of us all’ (Vince Lombardi)

You have heard all the words before “Man up” “It’s only weakness leaving the body” This is the mentality of people who do not understand the high intensity level requirements of MMA, Karate or other martial arts fight, where everything is as close to sub maximal as you can get for high intermittent bursts before you back off quickly rest and go again.

Many fighters, coaches and fans are still champions of the long endurance type training and continue to train this way, there is no wrong or right way but do we run in our sport NO so why train for an endurance event. Firstly to train for MMA you need to look at the specific energy demands required by the sport and the intensity at which you a fighter is required to train and fight.

The body reacts differently to demands placed on it and energy systems used biologically are varied. As stated endurance work does not reflect the sport in any way, owing to the metabolic demands of the sport, high intensity burst of training are more appropriate, with short specific bouts of rest this best mimics the metabolic and oxygenic requirements. How does this help you, by training this way and matching the metabolic expenditure in the fight you will be less fatigued as your body is better prepared to deal with the demands of the competition.

One way of preparing the body is to conduct metabolic conditioning circuits, which need to be done in three parts – General- Special-Specific. General- for example Hammer curls with a dumbbell this is targeting the muscles used when throwing hammer punches Special- Band hammer curls sixty reps in thirty seconds. Specific- one arm band hammer punches on a dummy from the mount position. How can we make this harder for the fighter, well we can pre fatigue the fighter by using high intensity burst of exercises over a set time or reps ensuring they are done as fats as possible, these will be completed in sets from 45 seconds-90 seconds in duration. We then progress to the more specific sets which will mimic the last round effects the body will be going through, this also helps the fighter concentrate on the technique, power, positioning when he is tired so he gets full effect from the training. Keeping with the hammer curls (upper body) how do we pre fatigue it.

A quick exmple of an upper body blast would be 1. 20 wide arm press ups 2. 1o box press ups each side 3. 10 diamond shape pres ups 4. 10 clap press ups Please note these should be done as fast as possible and the elbows should never lock out, the exercises should be done in order for about 4-6 sets with a minute rest in between, we then progress onto the desired strength and conditioning exercises. Don’t be scared to experiment with exercises and sets in order to progress your fighters or progress as a fighter. Remember the smarter you train the better you perform, training is the easy part the hard part is ensuring you rest properly as this is where the adaptation begins.

MMA -Metabolic conditioning (Kettlebells)

Many fighters use Kettlebells in there workouts, many stick to the basic swings and clean and jerks completing reps for strength rather than endurance.

As a fighter, endurance is important as is all your technical and tactical sessions, at times some fighters sacrifice technical sessions for the tactical thinking that two hours sparring is better than metabolic endurance, WRONG.

Fighters need to be aware and able to control the effects of (HLA) ,Hydrogen lactic acid, a common mistake is that lactic acid causes cramp and stiffness, we now know that Lactic acid is an energy system and is quickly dispersed through the body on being produced. The body also has an in built bicarbonate system which soaks up some of the hydrogen and other by products.

The Hydrogen on the other hand is a different matter and is the cause of

• Burning feeling in the muscles
• Laboured breathing
• Muscle contraction
• Muscle inhibition

 

In order to combat these effects and to have effective endurance in the cage, we need to train the body to cope with the demands of the sport.

In order to do this we need to “Address all the components of contact movements in our strength training so that the whole spectrum of flexibility, speed and loads that the muscles will see during training or competition”

The SAID Principle (Specific adaptations to imposed demands) comes hand in hand with the above statement, and allows us to use everything from bodyweight to kettlebells.

Try the following circuit with kettlebells , complete as many reps of each exercise in thirty seconds with fifteen seconds rest in between reps, each set of exercises is grouped in sets of eight, this will allow you to train for five minutes with one minute rest after each set.

Set 1

1. Turkish Get-up alternate sides
2. Side press
3. Arrowhead swings
4.  Clean and press
5. Alternate arm swings
6. Pistol
7. Push Press
8. Double Squats

 

Set 2

1. Squat holding one KB by the horns in the “steering wheel” position
2. Row
3. Swing
4. 1 leg Deadlift
5. Weighted crunches
6. Squat holding one KB by the horns in the “steering wheel”
7. Diagonal Snatch
8.  Saxon side bends

 

Set 3

1. Round the worlds
2. Double Swing
3. Clean
4. Renegade Pushup’s
5. Squat Snatch
6. Windmill
7. Bottom up military press
8. Hindu squat

 

Set 4

1. High Pull
2. Burpees (KB’s in each hand)
3. See saws
4. Reaching Lunges
5. Weighted crunches
6. Shooting stars
7. Turkish get up
8. Sumo squats

 

Ensure that your kettlebell is of an appropriate weight so that correct form can be maintained for as long as possible.

Perform these sets twice a week incorporating them as part of your strength endurance.

Brian Fernie MMA-CSCC

You have permission to use this article in its entirety as long as full accreditation is given to the author and hyperlinks (clickable) are used

www.tod-coaching.co.uk

www.k8bells.com

Kettlebells For Triathletes Part 1

 

I am often asked by triathlete’s and duathlete’s alike, as to what is the best kind of weight training to compliment the disciplines of there endurance sport.

Coaches and trainers will give you different answers, and scientific proof that one way is better than the other.  Some do not advocate strength training at all, so there is no easy answer to this as many ways have been tried and tested and all coaches have a preferred method of strength and conditioning.

Owing to the nature of triathlon predominantly slow muscle twitch fibres are used, with some training incorporating fast muscle twitch fibres. To be honest both should be used and are utilised in training and competing.

Bodyweight is very advantages to endurance athletes as it builds, strength, flexibility, mobility, endurance and allows the athlete to maintain an athletic look rather than a bulked up look.

Most athletes are told to follow more traditional methods of weight training where the body works as individual units to strengthen the muscles, much the same as a body builder or power lifter.

A lot of time is spent on clean and jerks, snatches, hang cleans, all great if you have time to perfect the technique, access to the proper equipment and really want to compete in weight or power lifting events.

Many of the programmes given to athletes are specific to one discipline with a little crossover in some areas if the coach understands the physiology and body requirements of the sport.

Having coached athletes both for general preparedness and sport specificity, one thing I have noticed is a lack of posterior strength in many triathletes, mainly owing to poor training programmes or lack of knowledge concerning the anatomy of the body and the requirements of the sport.

This is where I believe and have proved it to my athletes that kettlebell training will aid and compliment there existing training. Firstly lets look at the anatomical position in order to correct the PKC (posterior kinetic chain)

Anatomical Position

What is the anatomical position?

The anatomical position is a position used as a reference when describing parts of the body in relation to each other. Used in conjunction with terms of relationship, terms of comparison and terms of movement, the anatomical position allows a standard way of documenting where one part of the body is in relation to another, regardless of whether the body is standing, lying down, or in any other position.

A person in the anatomical position is standing erect with the head, eyes and toes pointing forward, feet together with arms by the side. The palms of the hands are also pointing forward. (see below)

When looking at an individual it is important to understand the basics of Optimal Posture/Alignment.

Basically a line or plumb line can be held against the side view of the individual and the poinths that should line up starting from the bottom are

1. Ankle–neutral, planter or dorsiflex position. LOG (Line of Gravity) slightly forward of the lateral malleolus of the ankle
2. Knee-full extension LOG falls anterior to the knee but just posterior of the patella
3. Hip and Pelvis- both in neutral the posterior superior Iliac spines should be below 10 degrees for male and 15 for female
4. Spine should curve naturally and be neutral The LOG falls slightly posterior of the cervical spine
5. Shoulders- Scapula retracted and depressed
6. Head- Ear LOG should fall through the centre of the ear.

 

The optimal posture/alignment may not be correct in most individuals; this is owing to genetics, activity, injury, inactivity. By ensuring we check and compare our alignments we can ensure what corrective work may be required to correct our alignment.

Now for the posterior kinetic chain which in basic form propels you forward! And is used in all three disciplines.

This is a collection of muscles that are responsible for lower back stability and hip extension.

These muscle groups are possibly the weakest in most humans in today’s society, resulting in poorer physiques owing to lower and upper back problems which develop owing to the fact most of the workforce today are in seated positions most of the day.

Muscles that make up the posterior chain include

• Erector spinae
• Gluteus maximus
• Hamstrings
• Bicep femoris
• Semitendonosis
• Semimembranosus

 

 To understand the PKC fully we need to also look Elastic Potential Energy (EPE)

Definition of EPE

Elastic Potential Energy called “EPE”
is a measure of the restoring force when an object changes its shape.

EPE is similar to GPE (Gravitational Potential Energy) except that the restoring force
depends on the substance of the material and not due to gravity.

The force which returns the spring to its original shape
is called the restoring force.
The size of the restoring force depends on the stiffness of the spring
and the amount it has been stretched.
The more stiff the spring and the further it has been stretched,
the more EPE it has gained.

Anything elastic will gain EPE when its shape is forced to change.
Other examples are.
1. A catapult pulled back to launch a stone.
2. A crossbow primed to fire an arrow. When the shape is restored,

EPE is transferred to Kinetic Energy (+ Heat)

In western society for many centuries we have been great abdicators of the squat, ensuring we never bypass our knee line with our buttocks, this is in part owing to our way of life, most item’s we have which we can sit on is at right angles to the ground, e.g chairs, toilets, car seats, benches.

We have lost the ability to use our hamstrings properly and engage them in sport or daily lives, hence the reason most sport or fitness related injuries are the hamstrings.

What do we mean by elastic potential, quick examples would be Olympic power lifters and the depth they go to for power squats and lifts, Asian communities where if you observe them at a local roadside café they are all hunkered down with there bottoms close to the ground feet flat leaning slightly forward.

As they get up as do power lifters they explode ensuring the hips, glutes, back, hamstrings and quads all fire nearly in unison so as to drive them up to a standing position.

Using the above example and a liking the hamstring to a spring; if we stretch a spring and then let go, it will return to its original shape (provided it has not been stretched beyond its elastic limit).

This is why we need to improve elasticity in the hamstrings to prevent injury and to release EPE within the muscle group.

Types of Contraction and Elastic Potential

Isometric

Isometric exercise or “isometrics” are a type of strength training in which the joint angle and muscle length do not change during contraction (compared to concentric or eccentric contractions, called dynamic/isotonic movements). Isometrics are done in static positions, rather than being dynamic through a range of motion. The joint and muscle are either worked against an immovable force (overcoming isometric) or are held in a static position while opposed by resistance (yielding isometric).

Concentric

Muscle fiber generates tension through the action of actin and myosin cross-bridge cycling. While under tension, the muscle may lengthen, shorten or remain the same. Though the term ‘contraction’ implies shortening, when referring to the muscular system it means muscle fibers generating tension with the help of motor neurons (the terms twitch tension, twitch force and fiber contraction are also used).

Eccentric

Muscle fiber generates tension through the action of actin and myosin cross-bridge cycling. While under tension, the muscle may lengthen, shorten or remain the same. …
The tensioning of a muscle as it is being lengthened
Contraction of a muscle, involving lengthening of the muscle as in lowering a weight to the ground; a muscle contraction, in which the contracted muscle lengthens.

Integration of the Kettlebell
Kettlebell training is not new it is not magic, although some may have you believe it. The Russians who are at the front of kettlebell sport have used tried and tested techniques for years.
Since the collapse of the cold war, this amazing little weight has once again exploded onto the fitness scene.
The major benefit that you will experience once you start training with kettlebells is the fact your whole body works in unison.
You will feel the burn in your hamstrings, glutes, quads, back, shoulders and arms and that’s just from the basic techniques such as the KB swing.
Even bodybuilders have come to appreciate and understand the need to train with kettlebells and add them into there training regimes, no longer do they work muscle groups in isolation of each other.

What does this mean for you the individual and what does KB training do for you

· Teaches your body how to work as a single unit (it integrates the whole body together)

 
· Allows for high repetition work which is phenomenal for fat loss conditioning

· Emphasizes the use of the glutes, hamstrings, spinal muscles and abdominal muscles for maximum power and speed enhancement.

· Simultaneously improves both strength and cardiovascular endurance (known as incidental cardio)

· Improves flexibility (this happens as a by product of training)

· Boosts your metabolism thus burning more fat

· Develops incredible hand, grip and finger strength

· Improves full body stability and balance due the dynamic nature of the exercises

· Burns more energy because of the full body integration

 

If used correctly and it is worth attending a reputable workshop with a qualified instructor, which  will ensure that you understand the basic mechanics and swings of Kettlebells and start to incorporate them into your training programme you will see and feel a difference

So get swinging!

Editors note:

Brian Fernie is a certified strength and conditioning coach, triathlon coach, master personal trainer, extreme kettebell instructor and sports conditioning coach.

He is the founder and training director for T.O.D Coaching, K8 bells and Team T.O.D (triathlon or duathlon) race team.

www.tod-coaching.co.uk

www.teamtod.co.uk

www.k8bells.com

This article can be used in any format providing it is used in its entirety and  that full accreditation is given to its author and all hyperlinks(clickable) are used.

The Burpee, bastardo and complexes

  Origin

The exercise may have been originated by a man named Lieutenant Thomas Burpee (1757-1839). He was an officer in the New Hampshire Militia during the Revolutionary War and was described as “having the innate Burpee fondness for martial exercises” in A History of the Town of New London, Merrimack County, New Hampshire. Lt. Burpee may have used the combination of pushups and squat thrusts as a means of drilling, conditioning, and disciplining the troops under his command. In addition, the exercise may have also been used by the troops as a way to stay warm during the winters in wartime New England.

The jump burpee, the bastardo, the 8 count are all variations of the standard burpee and the stalwart of the British Military and martial artists.

Why is this exercise such a favourite, simple it is an all over body exercise that targets the aerobic system, endurance and strength and conditioning exercise.

It is performed in four steps: The standard burpee is as below

• Begin in a squat position with your hands on the floor in front of you.
• Kick your feet back,
• Immediately return your feet to the squat position,
• Stand up from the squat position. (position of attention)

 Variants

•  
  • Bastardo- athlete completes a press up in between
  • Long-jump burpee: the athlete jumps forward, not upward.
  • Tuck jump burpee: the athlete pulls his knees to his chest while jumping.
  • Jump-over burpee: the athlete jumps over an obstacle between burpees.
  • One-armed bastardo: the athlete uses only one arm for the whole exercise including the pushup.
  • Kettlebell burpee: the athlete holds a pair of dumbbells while performing the exercise.
  • Parkour burpee: following one burpee on the ground, the athlete jumps upon a table and performs the second burpee on the table, then jumps back to the initial position
  • Hindu push up burpee: instead of a regular push up, do a hindu push up
  • Bouncing Burpee- with the legs extended the athlete bounces both legs to the right, centre,left centre then back to the start position.
• Other variants
• Wall burpees / incline burpees / air burpees: the athlete kicks his feet up against a wall / up on a table / up in the air, instead of back.
• The 8 count body builder is another variant of the burpee. Counts 1-8 are as follows: (1) put your hands down, (2) push out your feet, (3) and (4) do a jumping jack on the ground, (5) and (6) perform a pushup, (7) bring your feet back forward, (8) jump in the air.

COMPLEXES

We need to look at the exercise individually (the burpee) and progress this move rather than regress it.

Complexes come in various forms but progress the exercise to another level. These complex moves can be placed in any type of training, exercise or use any equipment, complexes should come in the forms of two moves as a minimum requisite and cover different types of exercise demands

Variations include

1. Strength to speed
2. Plyometric to strength
3. Endurance to plyometric
4. Plyometric to speed
5. Dynamic to strength

 Examples of exercises that compliment progression rather than regression are

1. Turkish get up to Tuck jump Burpee
2. Squat to concertina press up
3. Squat thrust to incline press up
4. Press up to sit (through sagital plane)
5. Doris burpee to pull up

Give the complexes ago and see how quickly you progress in all over body functionality

I need your opinion leave a comment with your favourite burpee or complex!

Fuelling (basics)

Hydration is as important as rest in any exercise or sports routine, get it right and your performance may increase get it wrong and you will suffer. Hydration for individuals varies dependant on exercise or sports requirements. Some simple guidelines for hydration

2-3 hours before exercise try and consume 2-3 cups of water, there after whilst training and at the start of your routine drink 6-12oz of fluid every 15minutes.

Upon completion of training 2 cups of fluid should be drunk for every pound of bodyweight lost owing to sweating.

 

Carbohydrates drinks are a good source of energy for the body and these drinks and water along with conditioning will dictate ones performance.  Carbohydrates in sports drinks provide three services 1.energy source for working muscles, 2. Maintains blood glucose at optimum levels, 3. Increases rate of water absorption from the small intestine aiding better plasma volume.

Sports drinks in today’s society are vast and varied all claiming to be better than their competition, however all should have some basics such as it should contain at least 4% but not more than 8% carbohydrate by volume, and most drinks do not leave the stomach all at once, however some take longer to absorb than others.

 

What does it all mean, well as a source of energy most drinks keep the bodies instant fuel topped up (Glycogen) we all have glycogen stores which normally last between 1.5-2 hours of intense or strenuous exercise/work.

 

One way of ensuring your glycogen stores are at optimum level is to carbo load, this is a great favourite of endurance athletes such as triathletes, the punishing exercise, competition and intensity means they require their glycogen stores to be fully prepared for the strains of their sport.

The best way to carbo load, is to understand that you do not have to decrease or restrict your carbohydrate intake, and ensure that your training intensity is constant.

 

Brian Fernie is a BTF Coach and Master Trainer and founder and Director of T.O.D Coaching Scotland’s Premier Personal Training Company.

You may use this article in its entirety as long as all hyperlinks are used and full accredatation is given to the author.

www.tod-coaching.co.uk

www.teamtod.co.uk

Speed/ Stamina Endurance

As a boxer,fighter, runner or endurance athlete you know how hard it is to continually pound the tarmac mile after mile hour after hour, sometimes with your trainer alongside shouting in your ear, other times all alone just putting in the miles.

 

It doesn’t have to be that way smaller bouts of high intensity training can and will improve your speed and stamina endurance.

 

Don’t get me wrong there is a lot of advantages for lengthy road sessions with and without weight, and the following workouts can and will improve your stamina, both in speed and endurance and be a welcome addition to any programme and also aid you mentally as your brain wont switch off thinking about the hours and miles.

 

The workouts below start at the basic level before progressing to an intermediate level, these workouts have all been tested and are achievable being adapted from military tests.

 

 

Basic Fitness Test

Find a relatively flat route 1.5 miles in distance.

First 1.5 mile 14 minutes

Second 1.5 mile maximum effort

 

The first part of the test is to gently run and walk the route reaching the end in thirteen minutes; you then have one minute rest, before running back to the start as fast you can timings are as below dependant on your age group.

 

Age	16- 30	30-34	35-39	40-45
Advanced	8m 15sec	8m 30sec	9m	9m 15s
Intermediate	8.16-9-45	8m31-10.10	9.01-10.40	9.16-11.05
Standard	9.46-10.30	10.11-11.00	10.41-11.30	11.06-12.00
Poor	11.16+	11.51+	12.21+	12.56+

 

 

 

 

2 Miler

 

 This is the start of the weighted runs; the test is normally performed in boots with a weighted pack of 45lbs. This is not a run but a fast paced speed march (walk) the aim is to complete the two miles in or around sixteen minutes. At no point should an individual run.

 

 

 

 

 

 

 

3 Miler

 

This is a run and is over a 3 mile course the equipment required is as above and the course is required to be completed in 33 minutes

 

 

 

6 Miler

 

This is a weighted run/speed march with the same equipment as above and is conducted over a six mile course, timings can vary in the military owing to selection criteria, but you should aim to complete the route in around an hour.

 

 

 

8 Miler

 

An 8 mile course, the same equipment as before this test is normally at its standard level to be completed in 2 hours. The timings can and have been varied owing to different selection criteria for various units and courses within the Army.

I have included some alternative times below

 

 

1hr – Elite

1hr 15 minutes- Advanced

1hr 30 minutes- Intermediate

2 hrs —Standard

 

 

 

Now you have some alternative sessions for your programmes, these sessions will cut down on some of the mileage allowing you to concentrate on other aspects of your training and you will hopefully see an improvement in your speed and endurance.

 

 

 

 

 

 

Brian Fernie is a Master Trainer and founder and director of www.tod-coaching.co.uk Scotland’s Premier Personal Training Company. He served with both the army and police service and has a varied background in sports from martial arts to triathlon.