Combat Sports

Combat sports, such as mixed martial arts (MMA), judo, wrestling, and taekwondo,
require a combination of power and endurance. The contractions needed for combat
can range from long isometric contractions to short, explosive muscle actions.
Regardless of grappling or striking technique, strong rotational forces traveling
through the core are the key characteristic targeted for improvement.

Warm-Up for All Workouts

Garys Dumbbell Matrix: 2 or 3 sets, dumbbells (5-10 percent of body weight)

Garys Dumbbell Matrix

This dumbbell protocol is part of the matrix training system introduced to me
by the physical
therapist Gary Gray, one of the nicest professionals and human beings I have had
the pleasure
to call a friend and colleague. I have modified it somewhat, but its main structure
stays intact.
Its a continuous 72 repetitions involving four stages that invoke all four pillars in
three
planes of motion. It is composed of a pressing sequence (three exercises), a curling
sequence
(three exercises), a reaching lunge sequence (three exercises), and a reaching lunge
to press
sequence (three exercises). You perform 6 reps of each exercise (3 per side), and
thus the
total circuit is 72 repetitions. Aim to complete the circuit in 1:45 to 2:00 minutes
(table 7.19).
Although this program is presented in the metabolic section, you could easily
use it as a
general fitness protocol or even as a warm-up if you use lighter dumbbells.
However, when
using aggressive loads (i.e., dumbbells heavier than 10 percent of body weight) and
keeping

the protocol under 1:45 minutes, the grease can get pretty hot. Heart rates can go
higher than
200 bpm when doing multiple sets with short rest periods (under 2 minutes).
Perform the exercises in the sequence as shown. Your goal is to perform the 72
repetitions
continuously. To get there, follow this progression:
1. Start with individual exercises, performing 2 or 3 sets of 8 to 16 repetitions per
side on
different days of the week. Typically a person would spend two or three weeks at
this
stage to learn and perfect the execution of the exercises.
2. Once youve mastered the individual exercises, rehearse the entire circuit with
body
weight. This application is a great warm-up. It takes 1:30 to 1:45 minutes; rest 2 or
3
minutes between sets. Perform 3 sets before each workout on three days a week.
Stay in
this phase for one to three weeks.
3. Once you can easily perform several sets of the complete matrix using body
weight, add
light dumbbells (about 5 percent of body weight). Go for complete recovery
between
sets, about 2 minutes. Perform 3 sets on one to three days a week.
4. Progress to using dumbbells that are about 7 percent of body weight, with
complete
recovery between sets (about 3 minutes per set). Perform 2 or 3 sets on one or two
days
a week.
5. Progress to using dumbbells that are 10 to 12 percent of body weight, with
complete

recovery between sets (about 4 minutes per set). Perform 2 or 3 sets on one or two
days
a week.
The matrix can be part of a weekly routine performed indefinitely with light weight
(5 percent
body weight). When performing the matrix with heavier loads, periodize the
protocol into
cycles; for example, four weeks at 5 percent body weight, four weeks at 7 percent
body
weight, four weeks at 10 percent body weight, and four weeks at 12 percent body
weight.

Conditioning
Perform each quadplex in order and then start the sequence again. Complete for as
many sets as indicated. Rest adequately between each exercise to maintain good
form and quality of movement, eventually targeting a 30- to 60-second rest period
after each exercise. Use enough load to make the assigned repetitions challenging
while maintaining good form. Unless otherwise specified, use the progression in
table 9.13.

The Exercises
KB single-arm swing.

BP deadlift.

T push-up.

BP staggered-stance bent-over
alternating row.

Recline pull (row).

MB crossover push-up.

BP short rotation (10 to 2 oclock).

MB short diagonal chop.

Core 1
DB or KB carry: 2 or 3 30 sec.
Ropes alternating up and down: 2 20 per arm
Rope circles (clockwise and counterclockwise): 2 10 to 20 sec. each direction

The How
If your fitness level is high, you can start with any week that feels comfortable and
repeat the week as many times as necessary to create a strong base of training.
Core 1 DB or KB carry: 2 or 3 30 sec. Ropes alternating up and down: 2 20 per
arm Rope circles (clockwise and counterclockwise): 2 10 to 20 sec. each direction

Strength
Perform each quadplex in order and then start the sequence again. Rest adequately
between each exercise to maintain good form and quality of movement, eventually
targeting a 30- to 60-second rest period after each exercise. Use enough load to
make the assigned repetitions challenging while maintaining good form. Unless
otherwise specified, use the progression in table 9.14.

The Exercises
BP compound row.

BP staggered-stance CLA deadlift.

MB single-arm push-off.

Single-arm eccentrics.

BP staggered-stance CLA high-to-low

row.

BP staggered-stance bent-over
alternating row.

BP high-to-low chop.

SB skier.

Core 2
DB or KB carry: 4 30 sec.
Ropes alternating up and down: 3 20 per arm
Rope circles (clockwise and counterclockwise): 3 10 to 20 sec. each direction

The How
If your fitness level is high, you can start with any week that feels comfortable and
repeat the week as many times as necessary to create a strong base of training

Power
Perform each biplex in order and then start the sequence again. Rest for 1 minute
between the first and second exercises and then 1 to 2 minutes between the second
and first exercises. Use enough load to make the assigned repetitions challenging
while maintaining good form. Unless otherwise specified, use the progression in
table 9.15.

The Exercises
BP compound row

BP staggered-stance press

Burpee.

Explosive push up

DB or KB front reaching lunge

BP Push-Pull

Alternating split jump

DB or KB carry

MB crossover push-up

MB staggered-stance CLA decline

chest throw.

MB reverse scoop throw

The How
If your fitness level is high, you can start with any week that feels comfortable and
repeat the week as many times as necessary to create a strong base of training.

Power Endurance

If youre training three times per week, you can perform a combination of the power
and powerendurance program, depending on the sport training volume.
Heres an example:
Monday: power
Wednesday: power endurance
Friday: power or opposite sequence for the week
For the power-endurance program, perform all 12 exercises in a row as a single set.
Do not rest between exercises. During week 1, rest 3 minutes between sets. During
week 2, rest 2 minutes between sets. During weeks 3 and 4, rest 1 minute between
sets. Use enough load to make the assigned repetitions challenging while
maintaining good form. Unless otherwise specified, use the progression in table
9.16.

The Exercises
BP compound row

BP staggered-stance press

Burpee.

Explosive push up

DB or KB front reaching lunge

BP Push-Pull

Alternating split jump

BP staggered stance alternating press

MB crossover push-up

DB or KB carry

MB staggered-stance CLA decline

chest throw.

MB reverse scoop throw

BP compound row. Burpee. DB or KB front reaching lunge. Alternating split jump. MB

crossover push-up. MB staggered-stance CLA decline chest throw. BP staggeredstance press. Explosive push-up. BP pushpull. BP staggered-stance alternating
press. DB or KB carry. MB reverse scoop throw.

The How
If your fitness level is high, you can start with any week that feels comfortable and
repeat the week as many times as necessary to create a strong base of training. Try
to complete as many repetitions as possible of each exercise in the time prescribed
during the four-week progression, shooting for the following goals:
1. BP compound row: 25 reps in 25 seconds
2. Burpee: 10 to 15 reps in 25 seconds
3. DB or KB front reaching lunge: 8 to 12 reps per leg in 25 seconds

4. Alternating split jump: 12 reps per leg in 25 seconds

5. MB crossover push-up: 8 to 10 reps per side in 25 seconds
6. MB staggered-stance CLA decline chest throw: 6 to 9 reps per side in 25 seconds
7. BP staggered-stance press: 15 to 20 reps per leg in 25 seconds
8. Explosive push-up: 15 to 25 reps in 25 seconds
9. BP pushpull: 12 to 15 reps per side in 25 seconds
10. BP staggered-stance alternating press: 25 reps per leg in 25 seconds
11. DB or KB carry: 10 to 15 percent of body weight for 25 seconds
12. MB reverse scoop throw: 10 to 15 reps in 25 seconds

Metabolic
Performing this circuit three to five times is enough metabolic training. If you need
more, add two or three 300-yard (274 m) shuttles (25 yd [22.8 m] 12) or other
interval cardio training after youve completed all circuits. Practice and sparring
volume must be taken into account when prescribing more metabolic training for
combat athletes.