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Hey...I have a little exercise that I think will be fun for all coaches, trainers, and aspiring sports med practitioners....and everybodies replies could help create the ultimate spartan-esque training workout
Let's design a workout, segmenting out as many QUALITY exercises as we can into groups, and see what we can come up with...for a 6 day a week training schedule, for somebody with absolutely no obligations, or distractions, whose only goal is to get incredibly strong, preternaturally agile and quick, and pump the stamina to that of an elite athlete...(it is my belief that anybody could accomplish such...if they didn't have a life, and had the drive and desire to do so.)
Equal focus on the different body parts and attributes...we don't want martini glass syndrome, and being muscle BOUND is a bad thing. The goal is to create the perfect conditioning routine to test the top limits of the human body.
My Suggestions for the Elite Conditioning Routine:
stretching: yoga, chinese gung fu type exercises (nose to toe), pilates type stretches, splits and toe holds (like a dancer) for extended periods of time...stuff like Rickson Gracie was doing in choke to loosen up his muscles, don't know the name of the exercises, but they look pretty valid. Basicly all grappling related stretches and warm ups, with an emphasise core strength.
body weight exercises: hindu pushups, squat thrusts, wall sits, back bridges, neck bridges with somebody sitting on your chest for extended periods of time, turn a 5 minute drill (arms paralell on the floor keep back straight and stomach off the ground for 5 minutes, then go to single hands) into a 20 minute drill. pull ups, finger tip push-ups, 1000 QUICK half way knuckle push ups on concrete, or wheelbarrow down stairs on the knuckles (somebody holding your ankles while you essentially run with your hands) Jump rope...
Any ideas on how to really maximize the veritcal jump???
Lifts: I'll leave this up to you guys....but everybody knows the basic essential lifts for core and arms, and legs...so it's kind of a mut point...unless you have a unique or esoteric lift that isn't commonly utilized.
Balance and agility (not like hurdles...I'm talking for the ring, quick and accurate side ways and back motions for footwork, and balance...to the point where you could almost throw a kick standing on the ropes of the ring and not have to worry....an overstatement, but you've gotta set your goals high...)- ah...another dillema.
Speed: shadow boxing with weights (high to low weight triangle for the punches)...kicks with ankle weights on...more suggestions....???
Stamina: Running: especially stairs and sand....wind sprints... etc. 3 consecutive 7 minute miles is a good goal, with a one minute break inbetween. (like the rounds of a fight)
Durability: If the above doesn't toughen somebody up....???
Drills: Focus on technique, slow and relaxed.
Then speed up for pad drills, and light sparring isolating different types of attack, i.e. boxing, just legs, full kickboxing, muay thai sparring, free grappling, just throws, from the ground, and finally full nhb, and last...FULL HEAVY CONTACT, with protective gear, then less and less. Finally...to the point where other people in training would randomly stop by them, try and drop them, and they could protect themselves quick enough instinctually without having a pre conceived plan or mindset for combat.
Mental conditioning: zaizen meditation, kyokushin waterfall training, training in the snow/rain, training in the dark, training in the heat with layers on (with a well trained partner, to make sure nobody succumbs to heat stroke)
Your turn...
Let's design a workout, segmenting out as many QUALITY exercises as we can into groups, and see what we can come up with...for a 6 day a week training schedule, for somebody with absolutely no obligations, or distractions, whose only goal is to get incredibly strong, preternaturally agile and quick, and pump the stamina to that of an elite athlete...(it is my belief that anybody could accomplish such...if they didn't have a life, and had the drive and desire to do so.)
Equal focus on the different body parts and attributes...we don't want martini glass syndrome, and being muscle BOUND is a bad thing. The goal is to create the perfect conditioning routine to test the top limits of the human body.
My Suggestions for the Elite Conditioning Routine:
stretching: yoga, chinese gung fu type exercises (nose to toe), pilates type stretches, splits and toe holds (like a dancer) for extended periods of time...stuff like Rickson Gracie was doing in choke to loosen up his muscles, don't know the name of the exercises, but they look pretty valid. Basicly all grappling related stretches and warm ups, with an emphasise core strength.
body weight exercises: hindu pushups, squat thrusts, wall sits, back bridges, neck bridges with somebody sitting on your chest for extended periods of time, turn a 5 minute drill (arms paralell on the floor keep back straight and stomach off the ground for 5 minutes, then go to single hands) into a 20 minute drill. pull ups, finger tip push-ups, 1000 QUICK half way knuckle push ups on concrete, or wheelbarrow down stairs on the knuckles (somebody holding your ankles while you essentially run with your hands) Jump rope...
Any ideas on how to really maximize the veritcal jump???
Lifts: I'll leave this up to you guys....but everybody knows the basic essential lifts for core and arms, and legs...so it's kind of a mut point...unless you have a unique or esoteric lift that isn't commonly utilized.
Balance and agility (not like hurdles...I'm talking for the ring, quick and accurate side ways and back motions for footwork, and balance...to the point where you could almost throw a kick standing on the ropes of the ring and not have to worry....an overstatement, but you've gotta set your goals high...)- ah...another dillema.
Speed: shadow boxing with weights (high to low weight triangle for the punches)...kicks with ankle weights on...more suggestions....???
Stamina: Running: especially stairs and sand....wind sprints... etc. 3 consecutive 7 minute miles is a good goal, with a one minute break inbetween. (like the rounds of a fight)
Durability: If the above doesn't toughen somebody up....???
Drills: Focus on technique, slow and relaxed.
Then speed up for pad drills, and light sparring isolating different types of attack, i.e. boxing, just legs, full kickboxing, muay thai sparring, free grappling, just throws, from the ground, and finally full nhb, and last...FULL HEAVY CONTACT, with protective gear, then less and less. Finally...to the point where other people in training would randomly stop by them, try and drop them, and they could protect themselves quick enough instinctually without having a pre conceived plan or mindset for combat.
Mental conditioning: zaizen meditation, kyokushin waterfall training, training in the snow/rain, training in the dark, training in the heat with layers on (with a well trained partner, to make sure nobody succumbs to heat stroke)
Your turn...