Combat Weight Training
Combat weight training has grown in popularity thanks in part to the rise of boot camp workouts and mixed martial arts. It differs from other forms of weightlifting by using nontraditional items for weights and mixing cardiovascular intervals between sets. Weights are another addition to combat training that has traditionally been based on body weights.
Other People Are Reading
-
History
-
Combat training originated in the armed forces. This was primarily through body weight-based exercises such as push-ups, pull-ups and sit-ups. The focus was not on building large muscles but on creating muscles that could endure long stretches in difficult environments while carrying up to 60 pounds of supplies. Combat training evolved with both the desire for higher levels of fitness in the armed forces and the growth of mixed martial arts in the early 21st century. Weight began to be incorporated.
Sandbags
-
Sandbag training is a popular form of combat weight training due to the unpredictability of sandbags. Unlike traditional weights, sandbags do not have bars or handles for gripping, which makes holding and controlling them more difficult. Sandbags also offer instability with the shifting of the sand. One popular exercise is the sandbag swing. It incorporates all the major muscles of the body and builds both power and endurance. To perform this exercise, stand gripping the bag. Keeping your back straight, bend at the knees and waist until your thighs are parallel to the floor. Using your hips, thrust the bag up and use your shoulders and back to stop the momentum.
-
Kettlebells
-
Kettlebells are popular for their versatility and continuous movement. Unlike sandbags, they have a grip and are more compact, offering the same amount of weight in a much smaller area. Many of the same exercises that can be performed with sandbags also can be performed with kettlebells, but with added versatility. For instance, the swing can be performed with either two hands, a single hand or alternating. A good total body exercise for combat weight training is the Turkish get-up. Begin on your back with a kettlebell held in one hand straight up. The knee on the same side should be bent. Now rotate on the other arm and slide the unbent leg until it is behind you. You should look like you are in a lunge. Now step up to an upright position, keeping the kettlebell overhead.
Other Weights
-
Combat weight training makes use of other non-traditional weight forms. A form used often by mixed martial artists is the heavy tire. While not as versatile as kettlebells or sandbags, tires offer the ability to build brute strength with their weight and size. A staple exercise of combat weight training with the tire is the tire flip. This exercise uses every muscle in the body and simulates several free weight exercises in one (dead lift, power clean, push press). For building cardiovascular strength and conditioning, sledgehammer swings on a tire are effective and also build punching power in the back and shoulders. Swing the hammer as hard as possible but under control, powering through your hips and using your back and shoulders. This exercise can be performed either to repetitions or timed intervals. As you improve, use a heavier sledgehammer. Other apparatuses that are used in combat training are sleds, ropes and beer kegs.
Hurricane Training
-
The advent of mixed martial arts has introduced hurricane training. Hurricane training alternates between weight training and high-intensity cardiovascular intervals. The cardiovascular sessions can involve any form such as a stationary bike, treadmill or jump rope. Perform at a maximum effort for 15 seconds. Now switch over to the weight exercise and perform either to a timed interval or repetition number. Return to the cardiovascular interval but add 20 seconds to the maximum interval so that it is now 35 seconds. Repeat this process until the workout is done. A typical hurricane workout will have 4-7 intervals.
-
References
Resources
- Photo Credit Weight Lifter 2 image by Infs from Fotolia.com
