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Permalink Reply by Felippe Sirio Guirado on May 11, 2009 at 10:36pm: Hi Jake, this is the Program 4 (full text - after correction)

Program 4 - Circuit Training for MMA Conditioning

I - Introduction: Circuit training is an efficient and challenging form of conditioning that develops strength, endurance (both aerobic and anaerobic), flexibility and coordination all in one exercise session. It is one of the few forms of fitness training that has been shown to effectively develop both strength and cardiovascular fitness in the same exercise session.
Circuit training is ideal for both advanced athletes and beginners because it can be scaled to the ability of the athlete. It typically consists of a series of exercises or stations completed in succession with minimal rest in between. There is a huge amount of room for creativity when it comes to creating a circuit. You can vary the overall length of time, the time spent on each exercise, the time in between exercises, what exercises you use, how much weight you use
A important thing to consider is to plan your MMA conditioning routine around the specifics of the event you are fighting in. In other words, if you’re fighting with five-minute rounds (like in UFC rules), your conditioning should be geared specifically for five-minute rounds. If you only get one minute of rest between rounds, your conditioning routine needs to reflect that as well. The same idea applies, for example, in the case of former PFC (Pride Fighting Championship) event in Japan - it was three rounds; the first lasted ten minutes and the second and third each lasted five minutes. Intermissions between each round were two minutes long
This program consists of specific exercises which use large muscle groups, as is usually what you use in a fight, strengthening both the center and the periphery of the body.This is important for mixed martial artists because in a fight you use your body as one integrated unit, not as isolated muscle groups.

II - Program:
Freq: 3x/Week
Sets: 2-3/Session - Rest: about 3 minute recovery between each set

1- Swing 360 :15 reps each side - The 360 requires more grip strength (harder) than 10-to-2
Develops the grip, core strength and shoulder girdle. The Swing builds a solid trunk

2- Macebell Hops: 2min - These hops combines elements of strength, endurance, and agility and is great for the calves

2.a) Pic: http://www.macebell.com/photo/mbl-hops?context=user

3- Mjollnirs: 30 sec each side - This exercise is great to develop explosive power and cardio-respiratory conditioning - power endurance. After just a few reps, your breathing will become pronounced and your heart rate will elevate. It work the grip, arms, shoulders and the entire core with a rotational movement. The impact of the macebell striking the tire, and the resulting reverberation up the shaft through the arms, builds tremendous tendon and ligament strength and increases bone density. For optimal results, you must maintain a fast and intense pace.

4- Hindu Squats: 50-60 reps - The hindu squat or bethak is an Indian calisthenic bodyweight exercise used by Indian wrestlers and other athletes to build leg endurance and strength -and also overall balance and flexibility

4.a) Pic - http://www.macebell.com/photo/mb-hindu-squat?context=user

5- Kayaks: 20-25 reps per side - This is a rotational exercise that involves core stability and puts emphasis on the obliques. Your obliques are the muscles on the outsides of your abdominal wall. They allow you to twist and turn. The Macebell increases the resistance . Picture below:

5.a) - http://www.macebell.com/photo/mb-kayaks?context=user

6- The Crane: 10 reps each side - This is an exercise specifically for leverage. It concentrates more in the arms and abs. Develops great torque and grip strength

7- Macebell DH Get Up: 2-3 reps each side - This is a whole body exercise and develops overall strength and stability. It´s very intense for the abs , shoulders and legs.

http://www.macebell.com/photo/mbgetup-1?context=user

8- The Grave Diggers : 10 reps each side - This is a multiarticular exercise that involves leverage and large muscle groups. Strengthens the grip together with the whole body, legs, back and core

8.a) Pic - http://www.macebell.com/photo/mb-grave-diggers?context=user

Now it's ok - Thank you Jake !; ▶ Reply to This

Permalink Reply by Felippe Sirio Guirado on May 12, 2009 at 10:09am: Hi Jake , wainting for you reply to continue; ▶ Reply to This

Permalink Reply by Jake Shannon on May 12, 2009 at 10:21am: PERFECT. Thank you for the Mjollnir fix, looks stellar. One more and you'll be officially certified!!!; ▶ Reply to This

Permalink Reply by Felippe Sirio Guirado on May 12, 2009 at 12:08pm: Hi Jake , as i posted the exercise Mb Get Up, I am thinking of writing, the program 5 as a tutorial, "How to master the Macebell Get Up" - step by step with photos and tips. That's because I think this is a great shot, and as it is a complex exercise, I believe the tutorial can help much in learning and correct (and safe) execution.
Is this ok ? Waiting for confirmation to post - Thank you !; ▶ Reply to This

Permalink Reply by Jake Shannon on May 12, 2009 at 2:16pm: Yes, that is complete fine. In fact, if you like you can also do it as a video instead. Whichever you like.; ▶ Reply to This

Permalink Reply by Felippe Sirio Guirado on May 14, 2009 at 12:20am: Hey Jake, that's the tutorial (the video is in the end)

Program 5 - How to Master the Macebell Get Up (Double Handed - Basic)

The Macebell DH Get Up is a whole body exercise and develops overall strength, stability and coordination. It´s very intense for the abs, shoulders and legs The get-up is an exercise that will truly stabilize and build the core. This exercise is basically taking the weight from a laying down position, to directly standing, and then back again.
This tutorial is a step by step with photos and tips to help you in learning proper technique and correct (and safe) execution
First, it is important to remember that learning the correct movement is fundamenal for safe and effective conduct of the exercise with load. So, make the technique initially without weigth or with just a stick, until feel yourself confident to apply entire load Perform this exercise on a gymnastic mat or other soft floor covering to prevent injury.

This is the Mb Get up technique 1 (basic):

Step 1- With your arms straight, hold the macebell firmly in the chest, stabilizing it. Avoid balance the weight equally on both arms. Distribute the weight more on one side, to create leverage, and the instability required for the challenge. Remember - the greater the distance, the greater the difficulty

1.a) http://www.macebell.com/photo/photo/show?id=2015973:Photo:10645

Step 2 - Bend your knees and roll back, roughly the height of the chest, while holding firmly to the MB with arms extended , like in the pic bellow:

2.a) http://www.macebell.com/photo/mbgetup2-tut?context=user
- Now, roll forward and stop sitting with the legs open and holding firmly to the MB with arms straight, as shown:
*tip - Use the Core muscles to sit and stabilize the trunk while firmly holds the MB - that part is intense for the abs
2.b) http://www.macebell.com/photo/mb-get-up?context=user

Step 3 - Bend your knees and slide the legs to the same side of the macebell's head until reaching the kneeling position , maintaining your core muscles and shoulders-arms tight to stabilize the posture - like in the pictures:

3.a) http://www.macebell.com/photo/mbgetup4-tut?context=user

3.b) http://www.macebell.com/photo/mbgetup5-tut?context=user

Step 4 - Lift the leg off the floor to the same side of the Mb's Head , keeping it straight as you continue to push towards the ceiling with the Macebell in your both hands. The back remains straight.

4.a) http://www.macebell.com/photo/mbgetup-1?context=user
4.b) http://www.macebell.com/photo/mbgetup7-tut?context=user

Step 5 - kneel down on one leg and sit, holding the macebell firmly, using the core muscles to maintain stability, to return to the starting position (lying down).
*Tip: During this step, do not hold the macebell too much back or you can be overthrown. keep it a little forward as you descend to the ground

5.a) http://www.macebell.com/photo/mbgetup9-tut?context=user
5.b) http://www.macebell.com/photo/mbgetup1-tut?context=user

Now the Video:
http://www.youtube.com/watch?v=grdFwX1CGE0

Thank you Jake - hope you enjoy !; ▶ Reply to This

Permalink Reply by Jake Shannon on May 14, 2009 at 9:12am: Well done, especially the safety precautions.

...and CONGRATULATIONS!!!

You are our newest CERTIFIED Macebell Mauler Felippe, and the first in Brazil! Please send me an email at training@scientificwrestling.com with your address (with your shirt size), I want to send you a Macebell Mauler shirt!; ▶ Reply to This

Permalink Reply by Heath Greer on May 15, 2009 at 6:56am: Congrats man you did it in great style.

Heath; ▶ Reply to This

Permalink Reply by Felippe Sirio Guirado on May 15, 2009 at 7:13am: Thank you very much !; ▶ Reply to This

Permalink Reply by rob on May 23, 2009 at 6:22pm: Hi Jake, thanks for all your work and bringing the macebell to the rest of us. Does it matter what size macebell for the certification.Thanks,Rob; ▶ Reply to This

Permalink Reply by Jake Shannon on June 4, 2009 at 9:05am: Rob, it must be the 10KG (unless you are under 145 lbs).

Guys, I am putting a cap on this. The free certification offer will end on July 15th SO GET SWINGING!!!; ▶ Reply to This

Permalink Reply by John Roche on July 29, 2009 at 12:38am: July 15th??? Man I just found out about MBs and got mine made this weekend, closer to 12KG than 10KG.
I haven't even had a chance to swing it yet.
So what is the certification going to run for us unfortunate late comers?
John Roche; ▶ Reply to This