Right Coast Pro's 'Renegade Training' Combative Sports Workout #1
Generalized work threshold training for Combative Sport Athletes is extremely important and typically not done with the dedication necessary to rise above mediocrity.
As a combative athlete you simply cannot afford to ‘gas out’ at any point in a contest. Adrenaline must be controlled and your work threshold must remain at optimal levels if you hope to go the distance mentally and/or physically.
In this article we present a generalized workout, thanks to our friends at Renegade Training & John Davies, that is an ideal starting point for combative sports athletes, including professional wrestlers and those involved in mixed martial arts.
IMPORTANT: This regime should be performed in its entirety with absolutely no omissions to ensure the desired response.
Do NOT skip straight through to the resistance section as it is IMPERATIVE to complete the full training regime as written and for that matter perform the exercises properly. Failure to complete the entire regime as well as perform the movements correctly will lower the results significantly.
Following a proper Renegade Training Dynamic warm-up (hurdle mobility drills, tumbling, RED2) that ‘activates’ the core begin the session as follows:
Beginner Rope Skip;
Perform 2-3 sets of 3+ minute rounds with the following movements performed for 30 seconds
- Hip Turn
Jumping Jacks Shuffle Splits 30 fisted Push-ups | Press-Ups Burpees
With the calisthenics’ a full circuit will be completed in three minutes.
Rest 1 minute between total between four circuits
Resistance - Complexes:
Use a lighter load, i.e. forty per cent of maximal effort of the movement with the lowest total in the complex.
If you cannot perform with a barbell given technical form or flexibility, shift to dumbbells.
If you prefer Kettlebells, perform with doubles (one in each hand) but it is recommended you wear a weighted vest (x-vest) as the loading is not sufficient for the lower body.
Rest upwards of 90 seconds between each set. This section should take approximately thirty-five minutes in duration. Do your best not to allow the excitement of the section shorten your rest period.
Power Clean (hang) 2 reps -Front Squat 1 rep repeat x 3
Front Squat 2 reps – Power Clean 1 rep repeat x 3
Front Squat 2 reps - Push Press 1 rep repeat x 3
Push Press 2 reps –Front Squat 1 rep repeat x 3
Back Squat 2 reps – Split Jerk 1 rep Repeat x 3
Split Jerk 2 reps – Back Squat 1 rep Repeat x 3
Power Clean (hang) 3 reps - Front Squat 1 rep repeat x 2
Front Squat 3 reps – Power Clean 1 rep repeat x 2
Front Squat 3 reps - Push Press 1 rep repeat x 2
Push Press 3 reps – Front Squat 1 rep repeat x 2
Back Squat 3 reps – Split Jerk 1 rep repeat x 2
Split Jerk 3 reps – Back Squat 1 rep repeat x 2 -
Buddy Carries 4 sets x 100 steps, alternate with partner.
Do this exercise. Do not omit. Put your training partner over your shoulder and carry.This should take thirty seconds.
Alternating overhead strikes 90 seconds on, 30 seconds rest
DMC™, introductory movements.
Side Plank 3 sets x 30 seconds Horse Pose 3 sets x 30 seconds Superman 3 sets x 30 seconds
At the end of your training session perform:
The Renegade Pink Range of Motion routine.
Be sure to check out Renegade Trainings ‘Mark of R’ for a more extensive look into combative training.
Enjoy, and always do what is Right!
Find the founder of Right Coast Pro, Renegade Trained Athlete, Certified Sr. Renegade Trainer, Renegade Training’s Sergeant at Arms, Kettlebell Specialist & DMC Professional JJ.Johnston on social media:
Facebook: JJ Johnston
Google+: JJ Johnston
The views and opinions expressed in this article are those of the authors and do not necessarily reflect the official policy or position of RightCoastPro, or any employee thereof. Examples used within this article are only examples. RightCoastPro is not responsible for the accuracy of any of the information supplied by the authors of this article.
The information provided in this article, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. The information provided in this column is not medical advice and relying upon it shall be done at your sole risk.