The Ultimate Guide to Conditioning: Elite Exercises and Training for NHB Competition and Total Fitness (No Holds Barred Fighting) - Softcover

Hatmaker, Mark

Softcover

ISBN 10: 1884654290 ISBN 13: 9781884654299

Verlag: TRACKS PUB, 2007

Inhaltsangabe

Ideal for aspiring or practicing no-holds-barred (NHB) athletes or for anyone seeking an elite fitness routine, this manual employs the regimens of top NHB athletes. Explaining how to apply the scientific concepts of specificity and synergy to create tailored workout routines, this manual features scores of exercises&;from old standbys to modern training techniques&;for any type of athlete. Requiring minimal time and equipment, the programs in this resource add excitement to routines and keep readers stimulated while providing fundamental training information for all skill levels.

Über diesen Titel

Über die Autorin bzw. den Autor

Mark Hatmaker is the author of Boxing Mastery, No Holds Barred Fighting: The Clinch and Boxing Mastery, No Holds Barred Fighting: Savage Strikes, No Holds Barred Fighting: Takedowns, and More No Holds Barred Fighting: Killer Submissions. He is the founder of Extreme Self Protection, a research body that compiles, analyzes, and teaches unarmed combat methods. He lives in Knoxville, Tennessee.

Auszug. © Genehmigter Nachdruck. Alle Rechte vorbehalten.

No Holds Barred Fighting: The Ultimate Guide to Conditioning

Elite Exercises and Training for NHB Competition and Total Fitness

By Mark Hatmaker, Dough Werner

Tracks Publishing

Copyright © 2007 Doug Werner
All rights reserved.

ISBN: 978-1-884654-29-9

Contents

How to use the NHB manuals, 
Intro, 
1 Concepts, 
2 Breathing, 
3 Counting, 
4 Warm-up, 
5 Body-weight exercises, 
6 Hinge group. Exercises for the abdominal girdle, 
7 Power group. Exercises for the legs, 
8 Pushing group. Exercises for the upper body, 
9 Pulling group. Exercises for the upper body, 
10 Fifth limb. Exercises for the neck, 
11 Dumbbell / kettlebell, 
12 Explosiveness / agility, 
13 Barbell, 
14 Grip, 
15 Cardio grinders, 
16 Flexibility. Stretching exercises, 
17 Menus. When to exercise, 
18 R and R. When to rest, 
19 Fuel. What to eat, 
Resources, 
Index, 
About the Author, 

CHAPTER 1

Concepts

Let's get technical ... not

We won't get technical in this manual. Exercise science is a fascinating field. We could expand this manual's page count tenfold if we made the preamble a primer on kinesiology, ATP, the Krebs cycle and other such physiological processes. Instead, we will forego the talk of how the body does what it does beneath your skin and focus instead on what you need to do to let these internal processes work for you, whether you understand the science behind them or not.

Let's face it, some people enjoy reading and memorizing the process of glycolysis and are fascinated by the details of the Krebs cycle and want more information on pyruvate-to-lactic acid. For those folks, I offer a few books I have found of value in the Resources section. For the rest of us who just want the food on the menu and could care less about the secret herbs and spices hidden in the recipe, read on.

Variety

Variety is said to be the spice of life. Perhaps. Who knows for sure? What I can tell you with some authority is that variety is essential for conditioning regimens. The human animal is a novelty seeking creature. We crave the new and the different. We'd rather see a new movie or episode of our favorite show each week than be subjected to the same one week in, week out. No matter how much someone loves thin crust pizza with feta cheese as the primary topping, that pizza fan will find his enthusiasm waning if he ate that meal three times a day.

If we are that fickle in our passive choices (sitting in a chair eating pizza or watching the same episode of "Lost" each week) the human animal is even more so when it comes to something that requires a little effort such as a conditioning routine. Anyone with a background in any athletic endeavor that requires conditioning can tell you it doesn't matter how good an exercise routine is, or what results he is reaping, after a bit of time, he craves something new. If you don't find a way to vary your conditioning routine (especially a difficult one) you will find it almost impossible at times to overcome the inertia to get yourself into the gym and get started.

It is with an eye on this human propensity for fickleness/novelty that we have not chiseled in stone the conditioning routines found here. No matter how good a routine is, sometimes shaking it up and trying something new just feels right. It seems to energize our intellectual and emotional batteries. It seems to have an effect on our physical batteries as well. Your body welcomes and responds positively to the new challenge. For example, squats are an indisputably fantastic way to build endurance in the legs, but after a while grinding out 500 a day turns into mindless tedium. Switching to a few weeks of no squats and substituting wall-supported single-leg squats can make the whole routine feel fresh. Once the wall-supported squats become stale, we return to standard squats and, ta-da, they feel fresh again.

It is with an eye on feeding the novelty craving that we offer exercise menus. We offer the menus to stimulate progress in slightly different avenues within the same conditioning goal. You've got to shake up the system to continue to grow. Another example: Your cardio/Max O2 may be benefiting from your daily three-mile run, but one day you substitute 15 minutes of skipping rope and you find yourself winded. What's happening here? To a large degree we are the victims of specificity again and we'll get to that later. We are experiencing the fact that the body, like the mind, desires variety/novelty. I assert wholeheartedly that if a conditioning regimen does not address the human need for variety/novelty that the athlete suffers in the end — either by abandoning the regimen altogether or suffering needlessly as you grit your teeth through yet another day of the same-o, same-o. When you feel stale, don't manufacture excuses and skip a day. That day can all too easily become two or three days. Instead, consult the exercise menus and skip your favorite pizza for a while until you begin to crave it again at a later date.

Efficiency

When approaching your conditioning regimen, keep an eye on efficiency. There are two definitions that shade this word. The first is how well an activity serves the purpose. We will skip that definition and label it effectiveness, which we will cover next. It is the second definition of efficiency that we concern ourselves with here. The definition that aims for maximum results in minimum time.

The menus presented here are designed to give you the most bang for your buck in the least amount of time. That time variable is almightily important. If you are a professional fighter or an aspiring one, you must devote a huge hunk of time toward your training because it's your job. But the club-level player, the weekend athlete or the person who wants to get fit and stay fit, doesn't have time to wake up early and run eight miles, hit the sauna, then the gym for two hours of working the heavy-bag, double-end bag, and so on. Then after lunch, you nap, hit sparring drills and follow that up with weight-training. Again, if you are a pro, that is your job. You are being paid to follow such a time intensive regimen. If you are the average athlete, you probably have a day job, a family and a home theater system to veg out in front of. You simply don't have the time to put in hours at the gym every day. Does that mean fight conditioning is out of your reach? Nope.

The menus have been composed to bring the greatest results in the minimum of time for two reasons.

1. Most of us simply do not have the time to train like an elite athlete.

2. You do not have to increase training time to get top-of-the-food-chain results. You merely have to alter training efficiency to reap the same rewards.

Tuning a conditioning regimen for efficiency is a key factor in your quest to becoming the best NHB/MMA athlete you can be. The more efficient your conditioning regimen, the less time it takes. The less time required by your conditioning regimen, the more time you have to devote to fighting technique, sparring drills and such that got you into the sport in the first place. Keep in mind at all times that your job is to learn to be a better fighter, not to be the best executor of squats, the best kettlebell slinger or the best weight lifter. There are separate competitions for these endeavors, and that is outside the purview of this manual.

Again, the focus of efficiency is to provide maximum results in minimum time so that you can increase...

Details zur Ausgabe

• Verlag: TRACKS PUB
• Erscheinungsdatum: 2007
• Sprache: Englisch
• ISBN 10: 1884654290
• ISBN 13: 9781884654299
• Einband: Taschenbuch
• Anzahl der Seiten: 256
• Kontakt zum Hersteller: Nicht verfügbar
• Verantwortliche Person: Nicht verfügbar