Help with toughening and conditioning drills...

[gregimotis]

I'm going to start a new fitness class at my gym geared toward toughening prospective fighters - Muay Thai/BJJ/NHB and I need some ideas.

I envision a bi-weekly 1-1.5 hour session which will be taken in addition to technical classes, so in other words...give me your medicine ball workouts - your thai pad drills - your variations on bodybuilders - your meanest most hated training techniques.

LET YOUR SADISM FLOW! Make me and my fellow students cry like little babies. Thank you and damn you in advance.

[Szczepankiewicz]

Make me and my fellow students cry like little babies.

Make 'em take a ride on the Santa Fe Ferry.

[Szczepankiewicz]

In all seriousness, if I had good conditioning I wouldn't resemble this big pile of chewed British bubblegum. Just call me Bitty Jr.

I'm betting that sadistic bastage Secret Agent Man can chime in on some nasty stuff to help toughen you New Mexican Sissies (but I repeat myself) up a little bit.

Spanky

[gregimotis]

There isn't any water here... maybe you meant "Santa Fe fairy" (of which there are many).

[Szczepankiewicz]

Ummm yeah, I know.

And I only had one person in mind when I posted.

You're kinda slow but you eventually get there.

Good Job Corky!

Spanky

[Thai Bri]

Greg, how come you have students if you don't know how to condition yourself?

Anyway, Spunker, I've got the Senshido strength training programme on order. Two tapes. I'll be reviewing them after about three months of training. I'm also attending a Dimitri seminar in January, and that will get reviewed also. So watch this space.

[gregimotis]

Originally posted by Thai Bri
Greg, how come you have students if you don't know how to condition yourself?

The gym I train at went through a period of pretty low attendance levels a couple years back. As a result, people who trained at that time became 'senior students ' by default as attendance came back up. SO - I am not a qualified instructor, but I do teach beginner and children's classes.

As for the class this post is based on, I want to start it because I want to train harder than I am now and I will have more training partners if I make it an official class - it isn't so much a question of me teaching as it is of my being a motivator.


Finally.... I thought it would be fun to trade ideas with people on the forum. Maybe I'll post some of my (un)favorite drills first.

[Thai Bri]

Thats fair enough. I'm sorry I doubted you!

I like, i.e. HATE pyramid training. This is an example I am currently working on.

These are the five exercises

1. Mountain climbers. (assume the all fours position, only hands and feet touching the ground. Shoot the left leg backwards and then, as it comes forwards again, the right leg goes back. Shoot the right leg forwadsa as the eft goes back etc. Doing a left AND a right is one rep)

2. V Raises. (lie on your back. Lift your legs, reasonably straight, up at the same time as your upper body. Touch your toes, and then lie down again. But don't let your feet touch the floor. Thats one rep)

3. Starter Block Jumps. (go down on one knee, like your proposing...... Jump up, swapping your legs over in mid air, then go down on the other knee. Thats one rep)

4. Hindu Push ups. (assume push up position, but have your legs wide and your butt in the air. Take your face down to the floor, swoop forwards,it just above the floor, then lift your head up and arch your back. Then return, by the same path, to the start position. One rep)

5. Burpees (stand, take a tiny jump in the air, squat down to all fours, kick both legs out to the press up position, then kick them back into the all fours, and then stand. Thats one rep.)


I know some of these sound complicated, but can't post pics.

Anyway, now for the pyramid bit.

a. Do all the exercises once, straight after the other.
b. Now twice each, moving from exercise to exercise only after you've done two reps each.
c. Now three reps each.

etc. ect. Aim to go all the way to 10 reps, and then pyramid downwards all the way back to one. This will mean you have then done 100 reps of each exercise, 500 in total.

Don't let me kid you into thinking that I do the whole pyramid yet. I stop after 10 minutes, cramming as much as I can into that time. I'm aiming to get the whole thing into that 10 minute slot, but I'm not sure its humanly possible.

[gregimotis]

Squat kicks (like squat hops, except kicking the heavy bag once at the apex of the hop) on the bag until the instructor (sorry Bri, I meant 'fellow student') yells go - then run to a wall and wall sits (back against the wall in a sitting position, knees at 45*) untill instructor again yells switch - back to the squat kicks. Wash, rinse, repeat.


OR...


Again on the heavy bag:

1) kick bag twice in succession
2)drop to ground and do one pushup
3) back up and repeat.
Drill is done as fast as you can get down and back up.



OR one from Ajarn Chai...


With thai pads, kick ten times on one leg then ten times on other as quickly as you can. When everyone is done, instructor shouts "go" and repeat with little or no rest in between sets. Do three or so sets, then switch pad holder.


OR something simple like...


30 eight-count body builders to finish off an already long class.

[Szczepankiewicz]

You guys really are sadistic!

Keep 'em coming!

[Kilo5518]

I use this routine once a week in addition to other workouts.

Hindu Squats- one set of as many as possible.

Hindu Pushups- as many as you can do consecutively

Bootstrappers- grab beside heels with bent knees and then staighten and bend legs repeatedly until exhausted.

Dog Series pushups- standing, pushup to halfway-hold, arch butt up, back down and hold, cobra stretch (headup, pelvis touching floor), back to middle hold, pushup and stand.

flutter kicks

v-ups- ten good ones holding- or as many as possible

rickson squats- squat down with your back straight and heels flat on floor, toes out, fist clenched between your legs extended, flex all leg muscles and arm muscles as hard as possible for count of five stand and repeat for 5 reps.

reverse pushups- lay on floor, put hands above head and on floor and plant feet and push yourself up into a bridge (body bent backwards). Do pushups in that manner touching head to the floor each time.

mountain climbers or mountain jumpers and then a cool down

takes about fifteen to twenty minutes- repeat if necessary

[Psyo]

Try this for forearm conditioning,

1) hold your arms straight out in front of you;
2) open your hands fully then make them into fists as fast as you can for 20 seconds;
3) hold your arms straight out by your side ( palms facing down ) and repeat step 2;
4)same again with palms facing up;
5)again with hands above head;

this is one set , do as many as you can

important to open your hands and extend your fingers for every rep