Be stronger. Be smarter. Be better. Strength training for the combat athlete.

Constant improvement, that's the goal in any endeavor. In a given sport there are many ways to become better. But there is only one to become better at all sports, and life too for that matter. And that's to become stronger. Stronger is always a good thing. Being stronger makes you faster, jump higher, and more conditioned, in short being stronger at the same weight makes you are better athlete.

The most effective way to become stronger is through multi-joint barbell weightlifting. The key is to use it as a tool to get stronger, and not be a dumb meathead and worry about your pump, the size of your biceps, lifting to failure, or believing that if you are not sore the next day than you didn't do enough work. News flash you shouldn't be sore after lifting weights. If you are sore than, you haven't been training consistently, or getting proper rest and nutrition.

When it comes to training athletes, fighters in particular it is of upmost importance to fit strength and conditioning around skill work. Skill work comes 1st. If your S&C is leaving your too drained to hit pads, or roll then the S&C needs to be adjusted.

A sample routine would be lifting twice a week. With a rotating program of four days. Day 1 would be a lower body push, the back squat is best and an accessory exercise focused on keeping you healthy, in this case stiff legged dead lifts. Abs would also be done every time you lift, unless they are included in your normal fight training. There would be no reason to train them twice in a day. Day 2 would and upper body horizontal press, barbell bench press in my choice. If the barbell press hurts your shoulders than dumbbell press is ok to use instead. The exercise to compliment the horizontal push, is a horizontal row, barbell row, dumbbell row, cable row, ect. Do as many total reps of pulls as total reps of push. Include reverse curls to keep your elbows healthy, 5 sets of 10 work well. Day 3 is a lower body hinge, deadlift with good mornings done as the accessory. Be careful with these. The low back is the only body part you can really over train, and an over trained low back will ruin all other training. So keep the volume low. Day 4 is a vertical press. Strict over head press, is the most effective lift to develop upper body strength, plus its also the most bad ass. Nothing is more manly than lifting a heavy object over head and making it and all it's barbell friends your bitch. The accessory exercise is pull ups, 50 total reps works nicely.

Note: You compete in a weight class controlled sport, unless you are trying to move up a weight class and fight bigger people, than volume should be kept low. Time under tension and excess calories is what makes you can weight.

Week 1
Day 1: squat and stiff legged deadlift, followed by drills or pad work.
Day 2 (3 to 4 days later) bench, rows and reverse curls, followed by drills or pad work.

Week 2
Day 3: deadlift and good mornings, followed by drills or pad work.
Day 4 : over head press and pull ups, followed by drills or pad work.

Week 3
Same as week 1.

Week 4
Same as week 2.

Weigh, reps, sets, accessory exercises will all change depending on goals, fight camp, injuries ect. Stay tune for programing!

Be stronger. Be smarter. Be better.

Save your elbows. Must do's for the combat athlete.

As any combat athlete knows, be it a MMA fight, boxer, muay thai kickboxer, or submission grappler, your elbows are going to take a serious pounding, which will hurt your performance and eventually your health. Now arm checking kicks and getting caught in arm bars are an unavoidable part of being a fighter, there are a few simple ways to keep them healthy.




1. Wear straps to deadlift. Yes pulling with an over under grip with make your grip stronger, its not worth the wear and tear on the elbow and bicep tendon. You are training to fight, not for a powerlifting contest. If you have a weak grip work on it on it's own. If you are doing a powerlifting contest than by all means use an over under grip, because wear and tear is avoidable during competition but at least it's worth it.

2. Reverse curls. These are a lift saver. 5 sets of 10 on bench day. Want to get even more out of it, use fat grips.

3. Use a lacrosse ball to preform self myofascial release, really dig the lacrosse ball into your anterior deltoid and your forearm around the elbow. This will break up muscle adhesions and really loosen up your bicep tendon which in turn will relieve pressure on the elbow joint.

4. Fix your technique. This should be a no brainer but there are a lot of a of dog shit trainers and coaches out there teaching dog shit technique. So make sure you don't over extend your punches, flex your triceps when you deadlift, and make sure both your arms are even when you are arm checking kicks.





"Be smarter. Be stronger. Be better."