Fighters from the ZT Fight Skool team got together with me for some strength and conditioning. After a rigorous warm up using tabata and bodyweight, and mat based crawls, few I subjected them to the "Tail Pipe" protocol- a truly sickening workout which has you working with a partner.
Anybody who has wrestled, sparred in BJJ or fought in MMA will know what it feels like to try and breathe whilst pinned to the ground or against the cage. The Tail Pipe builds resistance and endurance in these situations.
The Workout Originally a Gym Jones protocol, Tail Pipe is 3 rounds of a 250m row followed by 2x 24kg Kettlebell rack holds.
As one partner holds the kettlebells in the rack, the other rows. As soon as they finish their row, you switch positions- repeat this three times....as these are tough lads, we did it for four rounds!
The guys loved this workout, so it will definitely be coming back soon!
Dedicated to those fighting in the upcoming ZT Amateur Tournament and ZT Fight Night.
Wow! What a night! After so many months of preparation, ZT's Fight Night- Stand Your Ground was a huge success. Held for the first time in Eastbourne, fighters where able to let rip in a full size cage thanks to a more forward thinking local authority. In Hove, fights have to be held in a boxing-style ring, causing more hazards and stoppages during a fight.
The headlining fight was Oli Thompson, who defeated a Polish man-mountain weighing 150kg by the name of Thomas Czerwinski with a brutal ground and pound. To put things in to perspective, Oli fights at around 125kg....Mariusz Pudzianowski weighs 128kg. So this Polish guy was BIG!
Oli faces up to a rather large man.
Oli celebrates his win- photo by Ben Donoghue
The training camp leading up to the fight focused on Oli's cardio and speed. Five-minute fighter circuits would usually end with ground and pound exercises using tyres, tornado balls or a sledgehammer. It was awesome seeing Oli put his strength and power to great use in his fight against the gigantic Thomas.
Huge congratulations to all the ZT Fight team who all won their fights including Ryan Roe-Barnett who displayed amazing skill on the ground, Laura Howarth (watch this girl!) who overcame a very unorthodox and tough fighter, Ryan White who kept his cool despite his opponent trying to head-butt him after losing to him and Tolly Plested for showing well-rounded skills in front of his excited home crowd.
Fight of the night has to go to Kenny Moyston who defeated a Thai champion and Asian Boxing champion who had 220 fight under his belt, with amazing ease and ferocity!
Huge congratulations to Sol Gilbert, Donna and the ZT team for putting on an amazing show which is evolving in to one of the best fight shows in the country. Roll on the next one!
With only one day left for ZT Fight Night- The Tournament, Oli Thompson has peaked in great condition,ready to take the title and £10,000 prize.
Not only is he in the best shape ever, his cardio is through the roof as he kills it through gruelling rounds lasting 5 minutes each, with only one minute rest between rounds. This will ensure the rounds in the cage will be a breeze, allowing him to concentrate on the technical aspects of his game.
Not only has he retained his strength and imposing size, but he's quicker than ever on his feet and much improved hand speed.
The last Strength & Conditioning session ended with a ground and pound drill which resulted in a smashed Tornado Ball..... could this be one of his opponant heads in the tournament?ZT Fight Night - THE TOURNAMENT plan to hold four events over 2010 kicking off with the big guns where the Heavyweights collide for an explosive night of MMA action and with the fighters determined to prove who is the best pound for pound fighter in the heavyweight division. To be held on 30th January 2010 at the confirmed venue of Hove Town Hall with an exceptional line up of supreme talent, this is definitely one not to be missed!
The 8 confirmed fighters are:
Rob Broughton (M-1 Challenge Team member)
James Thompson (Pride Veteran)
Martin 'THE OX' Thompson (UK MMA title holder)
Tengiz Tedoradze (UK MMA legend)
Oli Thompson (former Britain's Strongest Man and ZT Fighter)
Neil Wain (UFC Veteran)
Steve 'Judgement' Day (Boxer)
Miguel Bernad (Muay-Thai Fighter)
Sol Gilbert said 'For me this is going to be the most exciting event to come out of the UK MMA since the UFC came to town. This type of old skool tourny will show who is the best in the heavyweights and will hopefully move on to bigger and better things, this is going to be great and definitely not one to be missed!'
If you haven't bought your tickets yet...its not too late to catch this exciting tournament! Go to: http://fight.fatsoma.com/home.php or telephone ZT reservation and payment direct on 01273 202226.
This week's Kettlebell Fighter at ZT Fight Skool (Fight Skool) went down a storm! Amongst the fighters in attendance where Olli Thompson and Kenshiro, both preparing for their bouts at ZT's Fight Night 15, taking place this Friday.
After a dynamic warm up, we started the session with some swings, snatches and clean and presses to get the body flowing.
THE MAIN EVENT We then unleashed the mother of all kettlebell exercises: the Full Body Defense.
This is one Mike Mahler's favourite MMA specific exercises (Aggressive Strength), which really delivers a punch!
Full Body Defense
An MMA fighter needs to be able to go from the feet to the ground rapidly to avoid takedowns. That is precisely what the "Full Body Defense" will assist you with. The "Full Body Defense" will get you in shape and build incredible muscular endurance when done for high reps. Start the exercise by cleaning two kettlebells to your shoulders. Push your pelvis at the top of the clean so that that you can press your elbows against your stomach and keep the kettlebells tucked in. Take the kettlebells to the floor in the clean position.
Now jump back while still holding onto the kettlebells and arch your back. When executed properly, you will look like you are doing a yoga stretch. Immediately jump back into the clean position, clean the kettlebells, and then proceed with another rep. Again, work on doing three sets of five, two to three times a week. After you have the technique down, work up to three sets of ten.
This exercise is not only for fighters. It will get you in shape and burn calories at an alarming rate! Not only will it make you strong, but will make you lean, flexible and powerful. Give it a go and let me know how you get on!
I've just received two of the hottest training tools in the functional training market!
Having partnered up with The Strength Company (website), I'll now be stocking all their products. If there's anything you like the look of, give me a shout.
Firstly we have the Powerwheel an excellent core training tool which has left my abs screaming after a session yesterday! Power Wheel
Voted "The Best" Core Trainer in the World!
No machine works the abs and back like the Power Wheel." - Matt Furey, Author of Combat Abs
The Lifeline® Power Wheel dynamically improves core strength, power and balance. Designed to fit hands or feet, the Power Wheel forces your core-muscles to adapt and stabilize with each dynamic move for the strongest back and abs ever!
The Lifeline® Power Wheel was determined to be "The Best Core Trainer in the World" by an independent research study done at the University of California Berkeley...read the review
"I can't tell you how valuable a component the Power Wheel has become in our strength program here at The University of Montana. There are so many aspects the Wheel covers in our program (i.e. flexibility, core strength, stability) that all our sports use it in their training regimen throughout the entire year." - Lacey Degnar, Strength and Conditioning Coach, University of Montana
Secondly we have the Power Punch. I got this one for use with my boxing and MMA clients, but its a great Cardio workout for any of my clients!
Power Punch
DEVELOP EXPLOSIVE PUNCHING POWER WITH CHAMPIONSHIP RESULTS!
"I've trained 3 World Champions with the Lifeline Fitness Cables, and the Power Punch is another winner!" -Mackie Shilstone, Fitness Expert
The 5-in-1 Lifeline® Power Punch works by strengthening specific muscle groups like the arms, shoulders and your core. For Mixed Martial Arts, Boxing, Karate and Conditioning at the same time, it’s a must for the beginner as well as the serious athlete.
