Name: Playbook - AJ Hotchkins - Combat Sport Training (Endurance)
Uploaded: 2023-08-11T16:43:53.933Z
Duration: 60 min
Description: Combat Sport Training (Endurance)

Combat sport strength and conditioning training: 

- Read description of each and every workout for simple variations if you don’t have equipment OR ability to preform different movements! 

- Before and after pictures always welcome! This workout is apart of our combat training series part. 2 (part number one has already been released to check it out)!

Combat specific / dynamic movement based warmup

A1 Banded forward / backward March

- With band wrapped slightly above your knee 

- Feet should be slightly wider than shoulder width apart 

- Take a 6 Inch lateral step and replace with a 6 inch lateral step with back foot

- Keep tension in the band throughout the duration of the workout. 

20 meters each direction

A2: Banded Lateral March

- In a crouched position perform a bear crawl (4 strides)
- After 4 strides / steps of bear crawl perform an alternating arm + leg lift / Push into the ground with non working foot & hand and raise opposite arm and leg 
- Both forwards and backwards! (6 reps total forwards / 6 reps total backwards)

A3: Bear Crawl + Alternating Plank (Forward + Backward)

👉🏽Tie a band around a Rack & line the band + sled + hands in a position where you can move laterally 
👉🏽 Squat into a duck walk / Full squat position and March laterally keeping your hands directly in front of you
👉🏽March for 3 step + replaces and without losing tension in the band perform 3 pulls!
👉🏽Requires core strength (Engage your core) + mobility
👉🏽3 Each direction

A4: Lateral Duck Walk + Pallof Pull

Facing one direction:

Step over the hurdle using proper running mechanics (toe dorsiflexed + big knee drive) 

Once on other side of the barbell / perform a step under! Sink hips with tall upright posture and stand up on other side of hurdle (repeat)

5 reps each side

A5: Hurdle lateral step over / under

Perform a skips:

Practice rhythm Sprinting mechanics:

Toe stays dorsiflexed

Drive foot into ground (max force)

light and bouncy! 

20 yards X 2

B1: A skips

Gain a rhythm

Perform an a skip forward pushing ground back and away from you - maintain sprinting mechanics here (this will take some work) - push your self through toes in ground to go backwards💪🏽

Coaching point:

Big knee drive, produce force into the ground, Tall posture, Doris flex the toe, quick short and explosive!

B2: A Skip (Backwards)

Gain a rhythm

Perform an a skip forward pushing ground back and away from you - Use your foot opposite of the direction you’re going to PUSH yourself - replace

Coaching point:

Big knee drive, produce force into the ground, Tall posture, Doris flex the toe, quick short and explosive!

20 meters each direction!

B3: A Skips (Lateral)

- similar rhythm / pattern to the A Skip
- draw as big of circle with your knee as possible 
- forwards + backwards 
- warming up our fast twitch muscle fibers 
- 2X 20 yards / both directions

B4: Skipping Hip circles

Start on a single leg / explode out gaining height and distance / use your knee drive + arm swing to help propel you laterally. 

Activate your core + your hips for more distance / height! 

Land in a bent knee position to stabilize. This will help you change direction / body mechanics!

B5: Ski jumps

Preform lateral bounds with a crossover step / Quick response / :10 seconds

B6: Lateral Bounds (Quick Response)

COMBAT ATHLETE WARMUP

6 rounds with :45 seconds rest between each round / No rest between the 3 movements for 5 total rounds! Compete!

Hold a 70% technical sprint for :25 seconds 
- Tall hips / big knee drive / snappy turnover at 70% effort!

:25 Second Sprint Hold (70%)

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Banded Kettlebell Swing

- From a standing position 
- Rotate torso / Slam med ball while rotating at the hip + turning back foot as of throwing a punch - baseball - football

6 each side / 12 total

Rotational Medicine Ball Slams

A1: Combat Conditioning

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up
- Do not relax core at the bottom / 3 second count down + DRIVE up (explode) 

(Use 60% of your squat max + band)

B1: Banded Box Squats

- Tie elastic bands around a rack / or anywhere in open area
- Start from kneeling position / Pop up and preform 2 BIG broad jumps
- Pick medicine ball up and preform 3 medicine ball Slams (BALANCE)
(Repeat)
- 3 reps total

B2: Kneeling Pop Up + Broad + Medicine Ball Slam

- Step lateral into a lateral lunge Gaining as much depth as possible 
- Draw a half circle with the opposite leg into a pistol squat position 
- Squat yourself up into standing position
- 8 Reps total 4 Reps each direction 

Alternatives 
- Use the non working leg if you need
- Step laterally into a lateral lunge

B3: Lateral Lunge + Pistol Squat

- Use a Box / Bench to elevate yourself from the ground 
- Thrust Hips up and maintain strong body position / Core should be engaged as well as lower body
- Opposite arm / Opposite leg should be working
- Control DB/KB down and Drive back up
- 5 Reps each side 

Alternatives:
- Place both feet on the ground With hips elevated

C1: Hip Elevated Single Arm + Leg DB Press

Start from the top and use one variation for each set (3 total):

#1: Start in a wide grip push-up stance both hands outside of the medicine ball
- Preform a push-up and jump onto the medicine ball landing both hands and controlling down into a narrow grip push-up 
- Repeat for a total of 12 reps

Variations:
Wide grip push-up and walk both hands on the ball into a narrow grip push-up

#2: Starting with the medicine ball on one side / with one hand on medicine ball in push-up position 
- Preform a push-up and transfer body while rolling medicine ball into the other hand as seen in video
- 6 Reps each side 12 reps total

Alternatives:
- Do a push-up with medicine ball in palm of one hand and walk yourself over the medicine ball into the other hand / less explosive 
- OR preform a 6 offset push-ups / keep same hand on medicine ball & preform 6 push-up in a row and switch

- Start in a wide grip push-up stance both hands outside of the medicine ball
- Preform a push-up and jump onto the medicine ball landing both hands and controlling down into a narrow grip push-up 
- Repeat for a total of 12 reps

Variations:
Wide grip push-up and walk both hands on the ball into a narrow grip push-up

Medicine Ball Push-up Variation #1

- Starting with the medicine ball on one side / with one hand on medicine ball in push-up position 
- Preform a push-up and transfer body while rolling medicine ball into the other hand as seen in video
- 6 Reps each side 12 reps total

Alternatives:
- Do a push-up with medicine ball in palm of one hand and walk yourself over the medicine ball into the other hand / less explosive 
- OR preform a 6 offset push-ups / keep same hand on medicine ball & preform 6 push-up in a row and switch

Medicine Ball Push-up Variation #2

#3: Starting inside of the medicine balls in a narrow grip push-up position 

- Preform a narrow grip push-up and explode up and onto the medicine balls 
- Stabilize and immediately drop into a wide grip push-up both hands on medicine balls and repeat 
- Preform 12 total reps / 6 each

Alternatives: 
- Preform narrow grip push-up and walk hands on top the medicine balls preform a wide grip push-up

Medicine Ball Variation #3

C2: Explosive Push-up Variations:

- Start from standing upright position
- Place medicine ball out in front of you 
- Fall onto medicine ball and stabilize 
- Strong core / wrist / Locked out elbows
- 10 Reps total

C3: Exercise Ball Trust Fall

Here is my foam rolling routine: 

Foam rolling is great deep tissue muscle work! 

Will help relieve muscle tightness / soreness and increase range of motion! 

No you cannot do enough of this! Take your time and find areas that are tight / spend more time there! I recommend this both before and after a workout - also great to do at home at anytime!

Let’s get it!

Foam roll both your upper and lower back, slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

Upper / lower back

Foam roll your lats (upper left/right side of your back), slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

Foam roll (Lats)

Foam roll both your glutes by crossing one leg of the other, lean to either side and get creative! Slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

Foam roll: glutes

Foam roll both your hamstrings (for more intensity cross one leg over the other and rollout one at a time) slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

Foam roll: hamstrings

Foam roll both your calves (for more intensity cross one leg over the other and rollout one at a time) slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

Also: you can turn (as you would with your IT band) and roll the side of your calves out (this is painful)

Also: you can roll your shins out on top of roller. This is also very painful (tread lightly)

Foam roll: calves

Foam roll both your IT BANDS slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

For less intensity place (non working leg) on the ground to control amount of pressure you’re putting on your IT BAND.

Foam roll: IT bands

Foam roll both your quads (for more intensity cross one leg over the other and rollout one at a time) slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

Foam roll: quads

Foam roll both your inside leg slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

This is a mf…… be careful LOL.

Foam roll: inside leg

Foam roll routine:

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