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Fight Camp Conditioning

Strength and Conditioning for MMA, BJJ, Wrestlers and other Combat Athletes

Apply the Science of Performance to Optimize Your BJJ Training

by PJ Nestler

Everybody trains hard and everybody trains a lot!  Its not about adding more hours to your training, but improve the quality of your training to improve your game.  If you can optimize and become more efficient, you’ll get a lot more out of your training.  In today’s video shares some tools, using the science of performance training, so you can improve your optimize your bjj training.

Optimize Your BJJ Training

  • You rise and fall to the level of your training.
  • Training for performance vs training for fatigue
  • Training to be fast and explosive versus conserving energy and pacing yourself.
  • Mimic similar intervals that you may see in a real event.
  • Learn to be technical under fatigue

Coach PJ is a Human Performance Specialist, with over a decade of experience preparing top athletes for competition, and a life mission to help athletes and coaches realize their true potential.  He recently developed a NEW 12 Week Strength and Conditioning Program for Jiu Jitsu Athletes, called Submission Strength.  Click the Banner below to learn more about it!

 

Check Out Coach PJ’s NEW Training Plan for BJJ

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Wrestlers Workout: Myth of Maxing Out

by Coach Bott

So many athletes think that need to go to failure during every workout.  It seems reasonable that you’d push yourself and get results, but thats not the case.  In today’s video, Coach Bott discusses this common myth and provides some tips on avoiding this common mistake.

Wrestlers Workout Myth: Maxing Out at Every Session

 

  • Maxing out at every session depletes your speed and power reserves.
  • This can leave you fatigued for technical sessions or competition.
  • Leave a little gas in the tank and stay consistent.
  • Grease the groove and train with precision.
  • Use good technique with high tension, without going to failure.
  • Going too hard, too often can make you slow and fatigued.

Coach Carmen Bott is a strength and conditioning coach in Vancouver, BC, Canada. She specializes in physical preparation for both combative and collision sport athletes.

Carmen has been in the sport performance and fitness training industry for over 20 years and is considered a resource in exercise prescription and strength coaching for the combative and collision sport athlete population(s). Carmen holds a bachelor’s in Human Kinetics and a Master’s degree in Exercise Physiology.  Coach Bott’s methods are grounded in science, but it is her 20+ years of experience that allow her to transfer the science into practice.

Want to Learn More About Wrestling Workouts?

Check out Coach Bott’s Training Plan for Wrestlers. 

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Click Here to Learn More About The Wrestler’s Edge

Strength for MMA: Tempo Training

by William Wayland

Tempo training is the manipulation of time during an exercise.  We can change the time time during 3 phases of each exercise: eccentric, isometric and concentric.  Done correctly, we can greatly improve your ability to absorb and produce force. Most strength training programs focus on the concentric portion of each lift, but by focusing on the eccentric and isometric portion, we can quickly become stronger.  In today’s video, coach William Wayland breaks down this topic in more detail.

Benefits of Tempo Training When Developing Strength for MMA

  • Learn how to absorb force
  • Improve your ability to develop tension.
  • Maintain good position during each lift.
  • Transition between absorbing and producing force.
  • Increased force production.

William Wayland is a strength coach and owner of Powering Through in Chelmsford, Essex, UK. Striving for performance that can be measured in success on the field, on the court, in the ring or in the cage. William works with Olympians, UFC fighters and other high level athletes.

Check out William’s Articles on fightcampconditioning.com

  1. High Velocity Peaking Methods
  2. How to Prepare for a Fight
  3. Diaphragmatic Breathing Drill for Lifting and Recovery

5 Lower Body Stretches for BJJ

by Corey Beasley

Stretching after training is often overlooked, but is a great way to improve flexibility and start the recovery process.  In today’s video we are going to showcase a handful of lower body stretches for bjj that you can use at the end of each session.

5 Lower Body Stretches for BJJ

Marching Calf Stretch

Similar to a down dog pose in yoga, you’ll have your hands on the floor, arms straight, while driving your hips high.  Then simply drive one heel into the floor and hold for 30 sec to a minute.

 

Lying Quad Stretch

Lying on your side, body straight and pull one foot toward your butt.  Keep the knee straight and hold for 30 sec to a minute.

 

2 Way Hip Stretch

Pigeon pose stretch with the front leg at 90 degrees and the back leg extended behind.  Maintain posture and lean forward to increase the stretch.

 

Quadruped Groin Stretch

On all fours, knees wide, toes out.  Gently push the hips back toward the feet to increase the stretch.

 

Supine Hamstring Stretch

You can perform this stretch in a doorway, on a squat rack or similar.  Put one leg up on the wall, straight and bring the hips as close to the wall as possible, while keeping both legs straight.

Stretching for a few minutes after your training is a great way to cool down, reflect on your training session and start the recovery process.  Using these stretches consistently will help improve flexibility, which is a valuable commodity on the mat.  Give these stretches a try and let us know how it goes!

Corey Beasley has been helping people get in shape and compete at their best for over 20 years. He has worked in small training studios, large corporate gyms, traveled to people’s homes, opened a couple gyms, taught certification courses/workshops and is the founder of Fight Camp Conditioning.  Corey has experience working with wrestlers, jiu jitsu players, mma fighters and other combat athletes…from kids to aging adults.

Click Here to Check Out ALL of Our Training Programs

 

 

Truth About MMA Strength Training

by Brett Bartholomew

Many people get stuck believing myths, gravitating toward one modality or falling in love with a specific piece of equipment.  Common examples include core training, mobility, agility, conditioning or becoming the (insert piece of equipment) guy. ‘Pigeon holing’ ourselves like this is very limiting and can adversely affect our results from our workouts. The truth is these are just pieces of a larger puzzle and a good mma strength training plan needs to be comprehensive to address all of the athletic characteristics needed to perform at your best.  In today’s video, Coach Brett Bartholomew discusses the aspects of a good strength training plan.

The Truth About MMA Strength Training

At the End of the Day, Your Workouts Should Include 3 Things:

  1. Ground based – Your feet should be on the ground when you’re training.  That’s how you’ll learn to transfer force, absorb load and produce force.
  2. Multi-planer – Moving front to back, side to side or rotating in a variety of directions.  Often times people get stuck in the sagital plane, only moving forward and back.
  3. Multi-joint – Use exercises that call on large muscle groups.  The more muscle that we use during training, the bigger hormonal response and the more adaptation you’ll get in the body.

Good, no nonsense training will help you far more than an isolated, trendy program.

Brett Bartholomew and UFC Champion, Tyron Woodley

Brett Bartholomew is a strength and conditioning coach, author, consultant, and founder of the performance coaching and consulting company, Bartholomew Strength. His experience includes working with collegiate teams, professional teams, businesses, and individual clients. Taken together, Brett has coached a diverse range of athletes from across 23 sports at levels ranging from youths to Olympians. He’s supported Super Bowl and World Series Champions, along with several professional fighters, including those competing in the UFC. He has also worked with members of the United States Special Forces community. His coaching and speaking has spanned the globe, from China to Brazil and numerous other stops in between.

As an entrepreneur, Brett has proudly served as a teammate and supporting partner in the strategic growth of two separate performance companies and is a highly sought-after consultant and mentor for many others across the United States and abroad. Additionally, his work and expertise has been featured in numerous local and national media outlets.

His book, Conscious Coaching: The Art and Science of Building Buy-In, achieved “Best Seller” status in the categories of “Sport Coaching” (#1), “Business/Money” (#8) ,and was ranked in the “Amazon Top 100 Books Overall.”

Brett is a member of the National Strength and Conditioning Association (NSCA) where he holds both their CSCS*D & RSCC*D distinctions. He is a proud graduate of Kansas State University, where he obtained a Bachelor of Science degree in Kinesiology, and Southern Illinois University-Carbondale, where he obtained a Master of Science in Education in exercise science with an emphasis on motor behavior, cueing, and attentional focus in human performance.

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Learn More About Brett’s MMA Strength and Conditioning Program:

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Savage and Simple:  A Complete Strength and Conditioning Plan for MMA Fighters

 

 

Workouts for Martial Arts

by Corey Beasley

Today we are talking about workouts for martial arts. Quality workouts for martial arts can build athletic qualities, like stability, endurance, strength, speed and power.  In the video below, we discuss a simple template that I use to develop workouts for my fighters and grapplers.

Workouts for Martial Arts

Click Here to Download Our Workout Roadmap

Using these categories can help you understand where to use certain types of exercises.  With all of the information that we see online, it can be confusing to know what to use, when, etc.  By categorizing the various aspects of each workout, we can easily distinguish where an exercise would be used, if its appropriate for the athlete.

  • Warm Up: Foam rolling, mobility and movement.
  • Explode: Sprint, jump and throw.
  • Get Strong: Squat, hinge, push, pull.
  • Conditioning: Aerobic or anaerobic.
  • Recover: Breath, eat, sleep.

Corey Beasley has been helping people get in shape and compete at their best for over 20 years. He has worked in small training studios, large corporate gyms, traveled to people’s homes, opened a couple gyms, taught certification courses/workshops and is the founder of Fight Camp Conditioning.  Corey has experience working with wrestlers, jiu jitsu players, mma fighters and other combat athletes…from kids to aging adults.

Wrestling Workouts: No Pain, No Gain

by Coach Bott

Wrestlers have a relentless work ethic and the athletes that know me, understand that I enjoy hard work.  That being said, we must be intelligent when planning our wrestling workouts, because most of us are juggling practice, matches, strength and conditioning, school, work, family, etc.  Using soreness as a benchmark for a good workout can be misleading.  

Wrestling Workouts: No Pain, No Gain

Being sore all the time is basically your body’s way of telling you that you are not able to adapt from the previous workout.  So instead of using the old ‘no pain, no gain’ type of mindset, maybe we can gauge the quality of each session or practice.  Are you hitting takedowns that you previously couldn’t?  Are you finding new ranges of motion, moving faster or using heavier weights in the weight room?  Being conscious of these performance variables allows us to monitor true progress over time.

Coach Bott is a Strength and Conditioning Coach for Wrestling Canada and the #1 Ranked SFU Women’s Wrestling Team. She also instructs at the University Level in areas of Sport Physiology and High Performance. Coach Bott specializes in Combat Athlete Physical Development and consults world wide.  Her NEW strength and conditioning program, called The Wrestler’s Edge, is changing the way wrestler’s prepare for competition.

BJJ Core Workout Series

by PJ Nestler

In today’s video, Coach PJ shares 3 of his favorite core exercises for bjj.  Each of these exercises will challenge your core in a different way, but its exactly how you’re going to need the stabilize or transfer power during jiu jitsu.

BJJ CORE Workout Series

High Plank Sandbag Slide

  • Start in the top push up position
  • Driving pressure into the ground
  • Maintain a straight line from heels to the top of your head
  • Lift one arm and slide the bag across the body.
  • Alternate back and forth without losing body position.

 

Hanging Knee Raise

  • Use a pull up bar
  • Start with your legs out in front, so there is tension on the abs.
  • Drive the knees up and hold the top position.
  • Bring toes down under control, without allowing the back to sway.
  • This also challenges the shoulders and grip strength

 

Partner Resisted Dead Bug

  • One person, lying on their back, knees bent at 90 degrees, arms up.
  • Place a stability ball between the knees and hands
  • Maintain good body position, while the partner tries to move the ball.
  • Tries to move their body or the ball, while they react and resist.
  • Challenge the athlete, but make sure they are successful.

Coach PJ Nestler is a Human Performance Specialist, with over a decade of experience preparing top athletes for competition, and a life mission to help athletes and coaches realize their true potential.  He recently developed a NEW 12 Week Strength and Conditioning Program for Jiu Jitsu Athletes, called Submission Strength.

 

Want More Workouts for BJJ Athletes?

Download One Of Our Advanced Workouts for Jiu Jitsu Competitors

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MMA Home Workout Tips

by Brett Bartholomew

Many fighters believe that they need specialized equipment to train effectively. The truth is that you do not. Be resourceful, creative and learn how to use basic tools efficiently.  In today’s video Brett Bartholomew provides some tips on mma home workouts.

Tips for MMA Home Workouts

  • Be resourceful
  • Perform simple things, savagely well
  • Get a handful of simple tools
  • Use basic movements patterns
  • Overload these movements patterns by increasing weight, time under tension, etc.
  • Eliminate the distractions

Brett Bartholomew is a strength and conditioning coach, author, consultant, and founder of the performance coaching and consulting company, Bartholomew Strength. His experience includes working with collegiate teams, professional teams, businesses, and individual clients. Taken together, Brett has coached a diverse range of athletes from across 23 sports at levels ranging from youths to Olympians. He’s supported Super Bowl and World Series Champions, along with several professional fighters, including those competing in the UFC. He has also worked with members of the United States Special Forces community. His coaching and speaking has spanned the globe, from China to Brazil and numerous other stops in between.

As an entrepreneur, Brett has proudly served as a teammate and supporting partner in the strategic growth of two separate performance companies and is a highly sought-after consultant and mentor for many others across the United States and abroad. Additionally, his work and expertise has been featured in numerous local and national media outlets.

His book, Conscious Coaching: The Art and Science of Building Buy-In, achieved “Best Seller” status in the categories of “Sport Coaching” (#1), “Business/Money” (#8) ,and was ranked in the “Amazon Top 100 Books Overall.”

Brett is a member of the National Strength and Conditioning Association (NSCA) where he holds both their CSCS*D & RSCC*D distinctions. He is a proud graduate of Kansas State University, where he obtained a Bachelor of Science degree in Kinesiology, and Southern Illinois University-Carbondale, where he obtained a Master of Science in Education in exercise science with an emphasis on motor behavior, cueing, and attentional focus in human performance.

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Learn More About Brett’s New MMA Program:

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Savage and Simple:  A Complete Strength and Conditioning Plan for MMA Fighters

Ab Workout for MMA Fighters

The muscles in your trunk (aka core) help brace, support and transfer force between your limbs. For mma fighters, this can help you maintain posture and transfer force in a takedown, strikes and submissions. This is a common weak link for many fighters, so in today’s video we are going to showcase a handful of ab exercises that isolate the core musculature. These would typically be done toward the end of a workout to strengthen the midsection, after we’ve performed our primary lifts.

Ab Workout for MMA Fighters

Download Our CORE Training Infographic Here

 

Power Wheel Roll Outs

Knees on the floor, hands on the wheel, curl your feet off the floor, stay straight from the top of your head to your knees, keep shoulders down and back.  Only roll out as far as you can with perfect technique.

Barrel Push/Pull

Stand in a good athletic position, route your feet into the floor, then simultaneously push and pull the two barrels.  Do not allow the hips to shift side to side.

Suitcase Carry

Pick up one kettlebell or dumbbell, stand tall and do not allow yourself to shift or lean to one side.  Stand, march or walk for distance.

Lateral Sandbag Drags

Assume tall plank, feet apart, then slowly drag the bag laterally, underneath the body.  Do not allow your hips or legs to shift or rotate.

Please remember that core training or ab workouts are simply one piece of a bigger puzzle.  Any time that you squat, hinge, lunge, push, pull or carry heavy loads, your core muscle are forced to participate.  The ab workout above is one example of the exercises I use with my athletes in the garage.  There are many variations, so keep learning, try em out and we’ll continue to evolve together.

Corey and Giva Santana

Corey Beasley has been helping people get in shape and compete at their best for over 20 years. He has worked in small training studios, large corporate gyms, traveled to people’s homes, opened a couple gyms, taught certification courses/workshops and is the founder of Fight Camp Conditioning.  Corey has experience working with wrestlers, jiu jitsu players, mma fighters and other combat athletes…from kids to aging adults.

Download Our CORE Training Infographic Here

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