Build arms that won't quit.
Every sport is dictated by three factors: technical, physical and mental. And combat sports are no exception. To dominate the cage a modern-day fighter must be technically sound, but technical skills are useless without the ability to push a fast and intense pace throughout the entire fight. This is precisely what the conditioning protocols I’m about to display can do for you.
Not only will these give you the edge in endurance, they'll also give you a significant mental edge over your opponent, knowing that you've still got fuel in your arms to go the distance and keep on blasting it out until the final minute of the fifth round. Optimal total-body conditioning is very important for fighters, which is no secret.
But, what many fighters miss is conditioning their upper body, since most conditioning that’s commonly used (sprinting, Airdyne bike, etc.) is very lower-body dominant.
Between grappling, striking and clinching, arm fatigue can build up fast, and when your arms get tired you become less effective at executing your offensive techniques.
Plus, it’s tougher to keep your hands up in boxers' guard or to block your opponent’s strikes when your arms burn and start to feel like they’re made of lead. Having the ability to resist arm fatigue is absolutely crucial. I’ve used these upper-body conditioning protocols to help my fighters build arms that won’t quit…
FIGHTER BARBELL COMPLEX
This is essentially a circuit using a barbell. It’s far better than a regular circuit as there’s no transition time between exercises, which keeps the intensity higher.
Once you pick up the barbell, don’t put it down until you’ve completed all of the exercises. Perform each exercise within the complex as fast as possible while maintaining optimal control and good form.
For increased grip strength, use a fat-bar barbell.
Perform the following back-to-back, without resting between exercises:
1. Bent-over Rows (8–12 reps)
2. Split-stance Romanian Deadlifts (8–12 reps on left leg then switch to right leg)
3. High Pulls (8–12 reps)
4. Push Presses (8–12 reps)
5. Zercher Split Squat (8–12 reps on left leg then switch to right)
6. Biceps Curls (8–12 reps)
7. Underhand Grip Bent-over Row (8–12 reps)
Perform 4–6 sets (one complex is one set). Rest 1–3 minutes between sets.
PRO TIP:
Because it's a fast pace kept, keep the weight load low. Use a 45lb–75lb barbell depending on your strength and size.
FIGHTER PUSH-UP COMPLEX
This protocol was originally researched and developed by American Olympic judo champion Rahdi Ferguson.
He used it to prepare for his matches and I’ve used it with great success for many fighters and elite athletes. Not only will this protocol give you an insane upper-body workout, it’ll also give you a stronger and more functional core since you’ve got to stabilize your torso throughout each different push-up variation.
Use a thick book, an aerobic step or a medicine ball for this one. Perform 2–5 sets (one complex is one set). Rest 2–5 minutes between sets.
- Lock-off Push-ups (5–8 reps per side)
- Crossovers (10–16 reps)
- Close Grip (10–16 reps)
- Power Push-ups (5–8 reps)
PRO TIP:
If you need to pause for a bit to rest during this complex that’s okay.
Do your best not to put your knees down, unless you absolutely have to in order to complete the full complex.
BAND 30/60 PROTOCOL
I developed this protocol as a simple (but not easy) training method of helping my fighters improve their upper-body conditioning whenever and/or wherever they are, using just a Superband.
This workout consists of four exercises performed back to back, without rest in an alternating push/pull format:
- Band-resisted Push-ups (30 reps, finish 60 seconds or less)
- Band pull-aparts (30 reps, finish 60 seconds or less)
- Band Speed Biceps Curls (60 reps, finish 30 seconds or less)
- Band Speed Triceps Extensions (finish 30 seconds or less)
PRO TIP:
For smaller or lighter-weight athletes, we use a half-inch Superband. For stronger and bigger athletes, use a one-inch.
USING THESE PROTOCOLS IN YOUR WORKOUTS
Although each of these upper-body conditioning protocols are different, the way I recommend using them in your workouts remains the same. Here are some training tips to help you use these workouts safely and effectively:
- It’s recommended that you perform these protocols after your strength training workout or MMA practice.
- Always maintain good exercise form and don’t sacrifice quality for quantity.
- To prevent overtraining or overuse, perform these protocols no more than twice per week on non-consecutive days. You can perform more than one of these upper-body conditioning protocols in a given workout session.
- With each consecutive workout, ensure consistent progression by either adding reps to each exercise within a given complex, reducing the rest interval between each complex or increasing the number of rounds you perform a given complex.
