The second of tonight’s Triple C (Chimera Combat Conditioning) private lessons focused entirely on upper body combative techniques and associated conditioning. My client had recently been engaged in a lot of cycling and running for his cardiovascular training in addition to the bag and associated exercises I have advised on as well some heavy lower body strength exercises. Therefore, although he wasn’t injured, my mandate was to steer away from exercises that engaged the leg muscles.
We warmed up with some focus mitt work. We revised some boxing combinations, amassing their number and then built up speed. This moved onto some freestyle flash-pad work for reaction and coordination development. Changing the pace again, we did some very light grip fighting. Triple C sessions usually do not involve pressure tests or sparring, but I made an exception to mix things up a bit for an already experienced client. His exercises were divided up into a set of pulling motions and pressing motions. The first sets were pulling actions and the second were pressing actions. This was all performed as a repetition technical circuit and not timed.
Battling Rope Pulls – Again, this exercise is brilliant for helping develop the back muscles and shoulders. They also train the gripping motion and force vectors involved in arm-drags.
Pull-ups/Stacking Supersets – Pull-ups are an essential pillar of strength exercise I encourage for foundation conditioning. Here we did traditional pronated pull-ups until my client’s form started to go and switched over to commando pull-ups. Stacking involved starting in a kneeling position and gripping under a training partner’s guard and around their waist to pull them up. It is a specific technique involved in submission fighting, but also a great conditioning exercise. It can be performed with the fighter standing at the end of each pulling motion or to stay kneeling. The former recruits the leg muscles in addition to the latissimus dorsi, abdominal, pectoral and deltoid muscles. The latter keeps the muscular tension on for the upper body. Both are legitimate fighting tactics. We chose the latter of the two for reasons outlined earlier in this diary entry.
Standing Single Arm Bent Over Row Dumbbell Catches – This exercise brings in an explosive element for upper body pulling motions and also helps develop timing and speed. The fighter drops the dumbbell from the highest point of the bent over row exercise and catches it just before it hits the floor.
Single Arm Press/Control and Press/Dumbell Press Mega-Set – The first exercise had the fighter perform a press with hand on an incline bench. Without a dumbbell in his other hand for balance, the exercise presents more challenges for stabilizing. The control and press works the same motion as holding an opponent and striking with the free hand. Finally, the standard dumbbell press is great variation on the standard barbell bench press, working stabilizing muscles and helping to prevent a bias for one side of the body.
Atlas Stone Floor Press/Snaking Bridge Against Side Control – My new favourite toy added extra dimension to the floor press. The Atlas stone really helped to compress the upper body muscles involved forcing the fighter to not only press up, but to push inwards as his gripped with his arms. Snaking bridge worked part of the muscles involved as a defensive technique from side control. The fighter bridges and pushes a straight arm into his opponent’s arm-pit.
The session was completed with a series of upper body and lower static stretches.
Photo Credit: http://assets.sbnation.com/assets/1077467/UFC_145_Brown_vs_Thompson_02.jpg