Fighter's conditioning- SOS**

[son_of_siam]

Hello,

I'm conditioning coach for very successful MMA school in Northern Kentucky. I run conditioning program (as well as intruct MMA and BJJ) for fighters at Son Of Siam in Kentucky. Thought I would share saturday workout with you. It's just an example of one of many we do. The camera follows me around once, however it's four rotations total and then into group conditioning exercises.

I like to train everyone until failure, or at least what they think is failure. I like to think of your brain having a governor on it like a car. You need to turn it off sometimes. It's there to keep you safe, however to take it to the next level...you need to control your brain from telling you your done. It's amazing what can be achieved when one can teach himself never to quit. Difference between athlete and elite athelete...IMO.It's also what we call heart in a fight or sport. It's the ability to keep going even when lactic acid build up is high and your brain wants to quite.

"If you must prepare for them you are weak. You are strong when they must prepare for you"

My guys get results and I have many pros working with me now. It's a good time. I'm right in the mix and that keeps them motivated to keep up or challenge me. Max effort and short rest. We also incorporate sprint work and many other exercises. I couldn't list the stuff we do on here. I am always incorporating new things. Here is a video of last Saturday's workout.

YouTube - SOS Training

Sonofsiam.com

Thanks,
Adam

[C Project]

3:14 to 4:25 looked like a badass circuit in itself.

And how often do you guys switch exercises? Do you have somone blow a whistle? Round timer?

[BoxingPredator]

Very good job. I try to do something like this 3X a week.

[son_of_siam]

3:14 to 4:25 looked like a badass circuit in itself.

And how often do you guys switch exercises? Do you have somone blow a whistle? Round timer?

Yeah it's very demanding. Usually have some pukers...lol. You feel like **** after, but an hour later you feel great. You know you got something out of it. Half of conditioning is mental, that's very true.

Fail an exercise while someone behind you smacks you on back and says "Come of man you have more in you!!". I guarantee you'll whip 3-4 more reps out. The idea is to train our brains to be that guy behind you. always pushing that extra out to succeed.

We run those on reps or 25 second counts. After 4 rotations you're hurting. Remember you're pushing yoursefl as hard as you can. There is no pussy footing around in our sessions. The guys are there to fight. I don't want to be responsible for a loss, because of conditioning.I wouldn't be doing my job. My guys do well though. Anymore they don't need much push. About 20 or so who do this at the gym.

Reps
I keep four extra exercises going more than guys training that day. That way if you run into someone you can go to other exercise. I have sheets hanging on Thai Bags so they know what to do.

Counts
Just run same number as guys or extra (either way). We have timer that beeps and they move to next exercise.

[C Project]

Yeah it's very demanding. Usually have some pukers...lol. You feel like **** after, but an hour later you feel great. You know you got something out of it. Half of conditioning is mental, that's very true.

Fail an exercise while someone behind you smacks you on back and says "Come of man you have more in you!!". I guarantee you'll whip 3-4 more reps out. The idea is to train our brains to be that guy behind you. always pushing that extra out to succeed.

We run those on reps or 25 second counts.

Reps
I keep four extra exercises going more than guys training that day. That way if you run into someone you can go to other exercise. I have sheets hanging on Thai Bags so they know what to do.

Counts
Just run same number as guys or extra (either way). We have timer that beeps and they move to next exercise.

That's badass. I enjoy circuit training and pushing beyond the limits of my "capacity". And you gave me some ideas.

[son_of_siam]

That's badass. I enjoy circuit training and pushing beyond the limits of my "capacity". And you gave me some ideas.

Good I'm glad. That's why I posted it. If we didn't get ideas from people in this world, we would be helpless. I know I suck as much as I can off other people. Knowledge is key in fitness.

[C Project]

Good I'm glad. That's why I posted it. If we didn't get ideas from people in this world, we would be helpless. I know I suck as much as I can off other people. Knowledge is key in fitness.

Also, that push up, right knee in, push up, left knee in, up to a (jumping jack?), and repeat -- Do you find that similar or greater/easier than a regular Burpee?

[gainmusclefast]

[son_of_siam]

Also, that push up, right knee in, push up, left knee in, up to a (jumping jack?), and repeat -- Do you find that similar or greater/easier than a regular Burpee?

It's much harder and more demanding than burpee. My thoughts are "If i hate it and dread doing it, it's what I'm doing". Make sure you explode off last push up to feet. That last push up is a serious explosion to your feet. It takes alot out of you and demands alot. You'll like them,or should i say...you'll hate them..lol

[C Project]

Cool, I'll have to check that out.

[son_of_siam]

I'll post wednesday's workout soon. It's even harder. Pushing cars, sand bag carries, etc.

Thanks for embedding video Gain.

[Wcustom]

I wish I had a strength & conditioning coach or someone to train me like this =(.

[Kane Fan]

I don't really like training to failure (regularly at least) but I do likeyour quote about making them prepare for you

[son_of_siam]

I don't really like training to failure (regularly at least) but I do likeyour quote about making them prepare for you

Thanks for the reply Kane.

We don't always train to failure, however most of the time we do. We see results doing it for sure. I need these guys brains working when their tired. In a fight, it's important for them to be able to think even when they're tired. That can be a difference in a win. There are no time outs or breaks when your down two rounds to one and 1 minute left to pull a victory out. You need to reach deep. That has to be something you can do. It can be taught...IMO. Lactic acid is built up,energy is low, and you have to pull a second wind out. That is mental. Training like that will only better prepare you for that. Training in the elements, so to speak.

[son_of_siam]

I wish I had a strength & conditioning coach or someone to train me like this =(.

Yeah it's funny. When I first started putting guys through workouts like these, i figured they would hate me. It's been the opposite. Humans find great love for pushing their limits. These guys want more everytime. I'm building machines. It's alot of fun.

[son_of_siam]

You want to get your cardio and recovery time up???? Here you go, I promise this works great.


THE PROGRAM

Always begin each workout with a 5-minute warm-up at a level of 3-4 on your R.P.E. scale. Follow this with 5 minutes at a steady pace that is just starting to get hard by the end, level 5-6 on your R.P.E. scale. And then reduce the intensity and do 5 more minutes, back to level 3-4 on your R.P.E. scale. This 15 minutes remains the same throughout the first three phases of your H.I.I.T. protocol. After this 15 minute period proceed immediately to the high intensity intervals, which will be described below. During the intervals you should be pushing hard, striving for about a level 7-10 on your R.P.E. scale. Always finish your session with a 5-minute cool-down, another level 3-4 on the R.P.E. scale.



Phase 1:
Weeks 1 & 2: 4 X 90 seconds work + 90 seconds recovery.
Weeks 3 & 4: 5 X 60 seconds work + 60 seconds recovery.

Phase 2:
Weeks 5 & 6: 6 X 45 seconds work + 30 seconds recovery.
Weeks 7 & 8: 7 X 30 Seconds work + 20 seconds recovery.


Phase 3:
Weeks 9 & 10: 8 X 20 seconds work + 10 seconds recovery.
Weeks 11 & 12: 10 X 20 seconds work + 10 seconds recovery.


The first phase will lay the foundation for the following phases. Obviously you can not sprint for 90 seconds at the same pace you can keep up for a shorter duration. Your job is to go as hard as you can for the given time specified. During recovery periods you may go as slow as you wish but DO NOT STOP MOVING! Active recovery is always better than passive recovery and will help remove the buy-products of your anaerobic overload more effectively. Once you reach phase 3, you can remain there in maintenance mode. Avoid boredom and stale training by changing machines* every 2-3 weeks as well as continually striving to train at higher resistance levels on each machine. * If you feel you are not fully recovering be sure to add extra rest days where needed. These sessions should be done 2-5 times a week, experiment to find what works best for you. Do your best to get in at least two sessions per week. If you are diligent you should start noticing an improvement right away. By the time you finish phase three you should be on your way to having a 30-gallon gas tank. *For the H.I.I.T. portion of your training I recommend the following machines in order of my preference:


1) Versa Climber
2) Air Dyne Bike
3) Elliptical walker with arm attachments
4) Rowing ergometer
5) Cross country Ski simulator


These machines have been selected because they work the entire body as a unit rather then just the legs alone. Although the machines mentioned are my favorites, anything will work, such as rope skipping, running, biking, stair-climbing etc. If you do choose running or rope skipping I recommend cross training with one of the above recommended machines to reduce the potential for overuse injuries due to the inherent impact on the joints from these activities.


** Example of an R.P.E. scale with values from 0-10:


0 = Nothing at all
1 = Very easy
2 = Easy
3 = Moderate
4 = Somewhat hard
5 = Hard
6
7 = Very hard
8
9
10 = Very, very hard

[Kane Fan]

Thanks for the reply Kane.

We don't always train to failure, however most of the time we do. We see results doing it for sure. I need these guys brains working when their tired. In a fight, it's important for them to be able to think even when they're tired. That can be a difference in a win. There are no time outs or breaks when your down two rounds to one and 1 minute left to pull a victory out. You need to reach deep. That has to be something you can do. It can be taught...IMO. Lactic acid is built up,energy is low, and you have to pull a second wind out. That is mental. Training like that will only better prepare you for that. Training in the elements, so to speak.

I have always felt that the toughest thing to train, was for realism
I mean a competition is so vastly different from even what is generally considered hardcore training

[son_of_siam]

True. This workout is just a supplement of real training. Our MMA,BJJ,Muay Thai,Wrestling classes are real training. Supplemental is important though.

[elandry]

sweat more in training, bleed less in battle is a good motto.


Conditioning is where it's at. right up there with technique.

[Liver_Kick]

It's much harder and more demanding than burpee. My thoughts are "If i hate it and dread doing it, it's what I'm doing". Make sure you explode off last push up to feet. That last push up is a serious explosion to your feet. It takes alot out of you and demands alot. You'll like them,or should i say...you'll hate them..lol

They are ok, but I dont see how they compare to burpees especially at the snail pace the dude on the video is doing them at. Burpees can be done much faster and intense, I just dont think your idea on this holds water.

I do like the circuit though, I really like that style od training.

[son_of_siam]

They are ok, but I dont see how they compare to burpees especially at the snail pace the dude on the video is doing them at. Burpees can be done much faster and intense, I just dont think your idea on this holds water.

I do like the circuit though, I really like that style od training.

That dude is me.....lol

I don't think I'm going that slow. The explosion is coming off the pushup. Let's just say burpees and prison pushups are two different things. I also wasn't comparing them, just said I like the exercise as a whole better. Trust me though, it demands just as much or more than burpee. Try them. .

Thanks for feedback and I'm glad you liked video.

[highroad]

holy crap dude, your the ****in man.

[Kane Fan]

that's really good music : o )
um the Prision Pushups are those what you were doing right after the KB work, the second exersise I mean
doyou touch your feet to the floor or just hold yourself at top of Push Up Possition and pull your leg up but not have it on the ground

[son_of_siam]

that's really good music : o )
um the Prision Pushups are those what you were doing right after the KB work, the second exersise I mean
doyou touch your feet to the floor or just hold yourself at top of Push Up Possition and pull your leg up but not have it on the ground

It's a push up knee to chest, push up other knee to chest, push up with explosion to feet. That last push up should be enough to throw you to your feet. They suck your wind out of you and are very demanding. I like them alot. I actually hate them, which means they are good...lol

[son_of_siam]

holy crap dude, your the ****in man.

Thanks man. the 3rd and 4th rotation is really demanding. The workout in the video will bring you to your knees at the end......rest....then into group which finishes you off.

[Kane Fan]

when you pull your knee to your chest tho
your foot
is it on the floor or above it

[son_of_siam]

when you pull your knee to your chest tho
your foot
is it on the floor or above it

Above it.

[Kane Fan]

I might try those sometime