Fitness
Strength and Conditioning for Grappling Martial Arts
Are you finding grappling martial arts, such as Judo or BJJ, challenging? Are less skilled opponents easily overpowering you due to their strength?
Technical training alone may not suffice, leading to frustration. The solution is straightforward: you need additional strength and conditioning to address this gap.
We will follow a structured training program periodized over weeks or months, focusing on your specific goals, such as improving upper body pulling strength. The regimen includes basic compound lifts like squats and deadlifts for overall body strength, along with Olympic lifts like power cleans for power development. Incorporating plyometrics will enhance speed and power.
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If you struggle to last through bouts, inadequate conditioning may be the issue. A few hours on the mats each week may not be enough to achieve match-ready cardiovascular fitness. To bridge this gap, we'll tailor the fitness element of your training to match the demands of your sport, incorporating techniques like skipping, high-rep kettlebell snatches, and more. We'll address all three energy systems in your body (ATP PC, Glycolytic, and Oxidative) to elevate your fighting capabilities.
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Concerned about gaining too much muscle?
Fear not; we'll ensure your ability to compete in your chosen weight category by minimizing hypertrophy unless necessary. The program will be personalized to your needs, aligning with your weight class and accommodating your schedule.
For those with busy lifestyles, mat time remains the top priority. We'll collaboratively design a training schedule that suits your time constraints, ensuring each session is fun, rewarding, and prepares you for matches.
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Addressing potential injuries, our professional strength and conditioning program aim to increase bone density and strengthen ligaments and tendons, reducing the likelihood of injuries. We'll discuss existing injuries during our initial meeting and strategize how to work around them. By focusing on injury prevention science and enhancing soft tissue strength, particularly in vulnerable areas like knees and shoulders, we'll build resilience and minimize injury risks. Join us in transforming you into a high-level fighting machine!
What is periodisation
Periodization is a systematic approach to organizing and planning strength training programs for optimal performance and avoiding plateaus. It involves dividing the training cycle into distinct phases, each with specific goals, intensities, and focuses. The primary objective is to ensure athletes or fitness enthusiasts reach peak performance during specific periods while allowing for adequate recovery and preventing overtraining.
Breaking down the key phases:
1. Preparatory Phase (Hypertrophy): This phase focuses on building a foundation of muscle size and endurance through high volume, moderate intensity, and moderate rest periods.
2. Strength Phase: The goal is to increase maximal strength with higher intensity, lower volume, and longer rest periods. Compound exercises with heavier weights are common.
3. Power Phase: Power training aims to improve force production rates through explosive movements and lower weights. Plyometrics and Olympic lifts may be incorporated.
4. Peaking Phase: As the competition or performance date approaches, training intensity decreases for maximal recovery. This phase fine-tunes skills, hones technique, and ensures athletes peak at the right time.
Periodization prevents the body from adapting to a single training stimulus, avoiding plateaus. It aligns with the principle of specificity, tailoring phases to match the physiological and skill demands of the sport or activity. In summary, periodization is a strategic and dynamic approach to strength training, balancing intensity, volume, and recovery for optimized long-term performance.
Specificity in Training
Specificity in strength and conditioning emphasizes aligning training closely with the specific demands of the targeted sport or activity, recognizing the body's highly specific adaptation to training stimuli. Key aspects include:
1. Movement Patterns: Exercises should mirror the sport's movement patterns and biomechanics. For instance, a golfer might focus on rotational exercises to enhance core strength and flexibility.
2. Energy Systems:Training should consider the predominant energy systems of the activity. Endurance athletes may emphasize aerobic conditioning, while sprinters focus on anaerobic power to ensure alignment with sport-specific demands.
3. Intensity and Load: Exercise intensity and load should match the sport's requirements. Strength and power sports may involve heavier weights with lower repetitions, while endurance sports lean towards lighter weights with higher repetitions.
4. Skill Development: Incorporating skill-related drills is crucial for sports requiring specific technical skills, enhancing motor skills and neuromuscular coordination for improved sport-specific performance.
Adhering to specificity ensures strength and conditioning programs are finely tuned for the unique demands of different sports or activities. This targeted approach enhances training effectiveness, directly translating to improved performance in the chosen sport or activity.
"David has extensive knowledge of training for specific sports and tailoring routines and exercises for your sport"
How the Training works
Given the intricacies of strength and power programs, we offer these with a minimum commitment of three months. We provide training options in various formats, including face-to-face sessions, online coaching, or a hybrid approach that combines both. We're flexible and eager to engage in discussions about your specific needs to determine the most suitable approach for you.
Before commencing the program, we will conduct an initial assessment, which includes:
1. Basic Strength Test: This test assesses your strength based on exercises like the Bench Press, Back Squat, and Deadlift.
2. Timeframe to Your Sporting Event: Understanding the timeline to your upcoming event is essential for tailoring the program effectively.
3. Mobility Test: Assessing your mobility to determine any areas that require attention and improvement.
4. Muscular Endurance Test: Evaluating your muscular endurance, often using exercises like press-ups.
5. Core Strength Assessment: Gauging your core strength, which is vital for overall stability and athletic performance.
These assessments serve as a foundation for creating a customized strength and power program that aligns with your goals and prepares you for your sporting event.
