16.03.15
We had a lengthier Triple C session tonight due to working out more on my client’s white board. Training is orientated towards developing “work” strength using the medium of combative arts. This is the core of the Triple C programme. His routines now resemble my own in that he divides his areas of training into four sections: flexibility, lifting strength, explosive strength and cardiovascular/aerobic training.
Flexibility is maintained throughout the four other areas, but in addition I advise Indian/Hindu press-ups (forwards and backwards) and Indian/Hindu squats on a very regular basis. Lifting strength, for want of a better word, is best described in my draft article “The Four Pillars of Strength”. Explosive strength is generally made up of variations of clean lifts, snatches, box jumps and long jumps.
CCMA Triple C Cardio, the focus of tonight’s lesson, has three methods – technical skill development, strength and high intensity. Technical skill development training consists of training in timed rounds, where skill development is the main focus and aerobic training though demanding is the least intensive. Exercises are the most complex here. Repetitions should not be overly long, but kept in short intervals so that bad habits are not ingrained. Coordination exercises, including agility drills, are a great way to warm up for this type of training. Cardio strength training is consists of lifting light to mid-range weight for repetitions of 10-30 (although these numbers are not law!) or performing mid-level complex exercises (e.g. burpee variations) in a circuit. High intensity training is the extreme end of cardio. These routines are short and consist of very short timed rounds with a short intervals in-between. They are mainly focused on simple exercises that can be performed for high repetitions. This training requires a certain standard of performance as it is imperative that the rep cadence is as fast as possible without sacrificing form. These routines, at their most extreme, should be performed regularly but definitely no more than once a week. Sprinting, hill-climbers, regular burpees and skipping are great exercises for this area of training.
Tonight we focused on developing core strength in a ground fighting context. Conditioning for this theme was strength cardio. The learning aspect was based on the arm-bar from guard. We warmed up with groundwork only movement drills, which included various crawls and specific exercises to target the arm-bar movement. Once the technique was correctly applied we ran through some simple muscle memory exercises to better retain the technique.
The Strength Cardio session consisted of a 3 x 5 sets of exercises, each consisting of 10 repetitions:
· Hook rotations with an odd-ended barbell
· Tyre leg press
· Thai plank
· Butterfly guard band pulls
· Sit through with a kettlebell
The lesson was finished with some static stretching.
Where Did Burpees Come From? (theepochtimes.com)
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