Develop strength and endurance - circuit training with a kettlebell or barbell

Dumbbell swings forward + Dumbbell abductions + Overhead swings

Stand up straight, take 3-5 kg ​​dumbbells in your hands. Lower the dumbbells to your sides. Quickly lift them forward to shoulder level. Immediately return to the starting position and repeat. Do maximum repetitions in 30 seconds. Immediately start doing the following exercise: lift the dumbbells in front of you to shoulder level, with your palms facing down, quickly spread your arms with the dumbbells to the sides. Just as quickly return back to the starting position. Do maximum repetitions in 30 seconds. Without stopping, move on to the next exercise: lift the dumbbells in front of you to shoulder level with your palms facing down. Now quickly raise your straight arms up to a vertical position. Immediately return to the starting position and repeat. Complete maximum repetitions in 30 seconds. You did 1 approach. Rest for a minute, then repeat everything from the beginning 2-4 more times.

Program for the development of fighting qualities

The approach to training in the CrossFit system for martial arts professionals should be completely different and should only be done under the supervision of an experienced trainer. What is this connected with? First of all, the program should complement the athlete’s basic training system and be aimed at working on weaknesses.

Constant monitoring by the instructor is also necessary, taking into account not only the results of training, but also medical indicators, such as:

• duration of recovery after performing the daily complex;
• the body’s reaction to performing various exercises of the same complex (pulse, blood pressure).

Boxer working with a kettlebell

In boxing there are no exercises for a specific muscle group. Every exercise uses all the muscles. The basics of the program are rapid jerking movements.

The following complex of work with kettlebells is most suitable for a boxer:

1. Push from the shoulder upward. The movement starts from the foot. First of all, the leg is twisted onto the toe. Then an impulse is given and a push is made. Load – 10 times per hand.
2. Squats. The position of the hands is kept perpendicular to the floor surface. To optimize balance, weights can be placed under your heels. The norm is 10 times.
3. A jerk from the floor in an upward direction. The projectile rises from the floor with a jerking movement. At the top peak point it is held slightly in front of the face. The main thing here is not to slouch. The load is similar to step 1.
4. Swing in a sitting position. The movements are performed by the widest muscles of the back. The shoulders here are auxiliary components. The position of the back in relation to the surface is perpendicular. She leans back minimally. The load is identical to point 2
5. Ups. Get down on one knee and immediately on the other. Then lie down. The ascent is performed in reverse order. The weight is always in the hand and perpendicular to the surface. Each hand needs to do 3 lifts.
6. Mahi. Push from your hips. Don't bend your back. Avoid pendulum movements. Load – 20 repetitions.
7. Tilts. The projectile is behind the back. She is always level. There should be no arching in the lower back. Lifting is done from the muscles of the legs and buttocks. The number of repetitions is identical to step 7
8. Swing to the chest. When bending the body, the back is kept straight and not rounded. There is also no need to scroll the brushes. The projectile unfolds by inertia. Similar load to steps 7 and 8.

Before the complex, a warm-up is required. It consists of a 15-minute run and five minutes of joint exercises.

The break between points is half a minute.

After class – light jogging for 10 minutes.

Only one such training is carried out per week. Other classes focus on weight-free activities.

BURPHEES WITH DUMBBELLS

Burpee with dumbbells is a CrossFit exercise, which in terms of execution technique is almost identical to the “burpee” exercise. The difference lies in the complication of the exercise, due to additional weight (dumbbells). Also, at the last stage of the exercise, the arms remain in the lower position (without clapping above the head), unlike burpees without dumbbells.

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Workout 2 (Tuesday)

Impact cardio

On this day you will only have two exercises - Russian swings and goblet squats. But that doesn't mean you got off easy. Do 12 supersets of 15 swings and 5 squat reps, and in between do what is written in the table below for 30 seconds.

1. Hip flexor stretch (left leg forward)
2. Hip flexor stretch (right leg forward)
3. "Rainbow" (left foot forward)
4. "Rainbow" (right foot forward)
5. "Snoop" (left hand, right foot)
6. "Snoop" (right hand, left foot)
7. Zenit (right hand)
8. "Zenith" (left hand)
9. Lying emphasis
10. “Suitcase” (weight in right hand)
11. “Suitcase” (weight in left hand)

What muscles provide punching force?

Performing any hand strike involves a large number of muscles, the degree of development of which determines the power and strength of the movement. It follows from this that in order to develop the ability to inflict a “knockout” one should simultaneously work in several directions. The main efforts should be focused on the following areas:

• legs;
• abs and core muscles;
• shoulders and forearms.

The legs are responsible for creating the initial impulse of any strike. When working in the ring and having to move around the ring, the development of your calves is of greater importance. When throwing a standing shot, the hips play a major role. To develop these muscle groups, basic exercises in the form of squats, which can be performed even at home, will help. Plyometric exercises in the form of jumps and “explosive” leg lifts show excellent effectiveness.

The abdominal and core muscles play a huge role in the ability to deliver a powerful blow. They provide a quick and sharp turn of the body, increasing the momentum from the legs and transmitting it further.

Weak muscles will be unable to perform their function, so it is necessary to train them by twisting, lifting the lower and upper body.

The final result depends on the ability of the fist to ensure the transmission of impulse and if it is weak, a strong blow with the hand will not work. In this case, the energy during a collision will be distributed throughout the ligaments and hand, so the athlete’s unpreparedness often leads to injury.

The key role in providing the power of the blow belongs to the muscles of the shoulder girdle and fists. Insufficient development of this area will not allow you to send your hand along the desired trajectory and will not give you the opportunity to hit hard. Professional athletes say that it is impossible to “pump” it. The list of effective exercises to perform at home and in the gym is quite extensive, and the possibility of using weights and other equipment further expands the possibilities of their use.

General complexes for fighters

There are various variations of activities with this sports equipment. But the most popular set of exercises with a kettlebell for fighters is the following option. It consists of the following points:

1. Standing press. The weight is located on the shoulder. Palm facing forward. Squat down slightly, push up the apparatus, while straightening your legs. In the first classes, the load is 10 repetitions. Then it develops to 15.
2. Tossing. Feet are placed wider than shoulder width. The projectile is on the surface between the legs. You need to throw it up with one hand and put it down. When falling, the weight rotates around its axis. At this moment she needs to be caught. In an optimal situation, it is caught at the navel line. 2-3 repetitions are enough here.
3. Deadlift. The position of the legs is twice the width of the shoulders. The position of the projectile is as in paragraph 2. Grasp it with both hands and straighten up to your full height. Immediately lift the product above your head. The initial norm is 5 repetitions. Then their number reaches 10.
4. Dips. A projectile weighing no more than 10 kg is used. He is tied to his feet. You should do push-ups 6-10 times. You can gradually increase the weight of the product and the number of repetitions.

These are popular exercises with kettlebells for wrestlers and boxers.

Many domestic wrestlers and representatives of other disciplines paid serious attention to them. One of the most striking examples is Ivan Poddubny

Exercises for all muscle groups

The exercises are performed in a circle, in this sequence there are two of them (according to the number of approaches). That is, first you do one time of each exercise, then the second time - on the second circle.

1. Bench press: 2 sets of 12 reps (2x12).
2. Upper block thrust: 2x12.
3. Barbell squat: 2x10.
4. Deadlift: 2x10.
5. Crunches: 2 sets as many times as possible until the muscles burn.

Kettlebell training for fighters - exercises

There are many exercises with kettlebells, but let's look at the most popular ones. The first is the standing kettlebell press. Place it on your shoulder, with your palm facing forward in the direction you are looking. Now, squatting slightly, press the weight while straightening your legs. 10 repetitions is enough, then increase to 15. The second and very difficult exercise is tossing a weight. Stand with your feet wider than shoulder-width apart, the weight lying on the ground between your legs, throw it up with one hand, and release. It will begin to fall and spin around its axis, at which point you should be able to catch it, ideally at the level of the navel. This exercise is very difficult and never goes right the first time, so take care of your legs. Also, a popular exercise is the deadlift. Stand with your feet double shoulder-width apart, the kettlebell on the ground between your legs, grab the kettlebell with both hands, straighten up, and as soon as you stand at full height, lift the kettlebell with both hands above your head. Don't chase repetitions - the key here is gradualism. Start with 5 repetitions, then increase to 10. A wonderful and useful exercise would be dips. Tie a weight to yourself, not a very large one at first, and do 6-10 push-ups. If you feel that it is easy for you, increase the weight.

All Russian athletes trained with weights, knowing their benefits. Don’t think about working out with them if you haven’t gained enough weight yet - you might overstrain yourself. Exercises with weights are not required; you can always replace them with dumbbells and other gym equipment. But, as mentioned above, kettlebells will help you strengthen your hands and grip, teach you to adapt to your center of gravity, and also have a certain aesthetic character - many Russian wrestlers and athletes preferred to train with kettlebells. A striking example is Poddubny.

To practice kettlebells, you need space and a comfortable place to practice. If you do not have the opportunity to create suitable conditions, then training a boxer at home is suitable for you - read in more detail what they are, what exercises they include.

Lessons for Beginners

CrossFit – new or forgotten old?

This is a fashionable system of cyclic training today. Its founder is considered to be the American Greg Glassman. The training program itself is divided into so-called daily workouts, which include a series of different exercises that must be performed with high intensity.

You can't get bored with CrossFit. Every day is filled with a variety of exercises that squeeze all the juice out of the athlete. Often classes are structured using the following exercises and types of loads:

1. Running (usually short distances, shuttle).
2. Rope climbing.
3. Exercises with dumbbells, kettlebells and barbells.
4. Gymnastic elements (horizontal bar, rings).
5. Carrying heavy things.
6. Jumping and exercises with a skipping rope.

The average training duration is only 20-30 minutes, but due to the high intensity, the athlete is completely exhausted during this time. And from the first time, not every trained athlete will be able to complete the daily complex in one go and complete it within the allotted time.

Most often, this system is positioned as an extreme training system. After reading the above description, many athletes, especially those who were involved in wrestling back in the Soviet and post-Soviet years, may - what’s new here? After all, the practice of using circuit training with maximum effort has existed for a long time.

This method of training is practiced by wrestlers and boxers to train endurance and explosive strength. This technique is called general physical training (GPP). Here is an example of one of the circular complexes from Soviet times:

• Push ups;
• Press;
• Squatting or jumping;
• Shuttle or long distance running.

Sometimes the complex is combined with exercises with a sledgehammer or hammer. As we can see, the above method of general physical fitness training fits the description of the CrossFit system. At the same time, the Western version is more saturated with a variety of exercises, which make the training process more varied; work is carried out with different types of loads.

MMA fighter and kettlebell

Representatives of this discipline train with this apparatus according to a strict program. In general, the lesson consists of 5 approaches. Each lasts about 20 minutes.

Each kettlebell exercise presented below for MMA fighters takes approximately 4 minutes. Pause between approaches – 1 minute.

And their program is like this:

1. Combo. Lunges are performed with jerks.
2. Twisting.
3. Lift carried out through the side. At the same time there is a bench press.
4. Position – half bridge. An alternate press is performed.
5. Carrying out swings of the “in-out” type.

Each exercise has 5 approaches. Each side is given half a minute.

https://youtu.be/yulAKyL_RgI

Seminar “Aggressive Defense”

Video recording of the seminar “AGGRESSIVE DEFENSE” in Kazan on February 19-20, 2011 in .mp4 video format with a total duration of 4 hours 45 minutes.

Presentation page: https://boi-sport.ru/srt/7 Price: 960 RUR. Order: https://boi-sport.ru/srt/117

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How to approach training correctly

Now I will describe to you several recommendations and tips that will help you achieve good results, as well as protect yourself from unwanted injuries, because everyone wants to be healthy and strong, and not sick, right?

Warm up thoroughly before starting your workout. Warm up your ligaments and joints, prepare the ligamentous-articular apparatus for work.

A good warm-up allows you to:

• Stretch and tone muscle fibers.
• Cardiovascular activity increases, as a result of which active blood flow to the muscles begins.
• Prevents various injuries.
• Accelerates the metabolic rate.
• Improves functioning and tones the nervous system.
• Gives a positive attitude towards training.

You need to carefully monitor the technique of performing each exercise. It is better to do less, but correctly, than more, but poorly.

In kettlebell lifting, I do not recommend doing approaches to the limit, because this apparatus is not a barbell or a dumbbell; here, during fatigue, the technique begins to deteriorate and ultimately this can contribute to a loss of balance or control, which will lead to an undesirable result.

Before each approach, carefully think over the working weight, do not under any circumstances overestimate yourself, because working with weights is a more traumatic workout than with a barbell or dumbbells.

https://youtu.be/rOt-QguJec4

Contraindications

It is worth understanding that CrossFit requires good physical fitness from the athlete. After all, a beginner will not be able to withstand intense training of this type, especially if the work is done not only with his own weight, but also with additional weights. If you have the following diseases, training of this type may do more harm than good:

• high blood pressure;
• prostatitis;
• haemorrhoids;
• diabetes;
• Graves' disease;
• phlebeurysm;
• oncology;
• diseases of bones and joints;
• scoliosis;
• lung problems;
• vegetative-vascular dystonia;
• diseases of the gastrointestinal tract;
• problems of the genitourinary system;
• stones, cholecystitis and other diseases of the biliary system.

Also, if you have recently had surgery, have had an acute respiratory infection, or are pregnant, you should stop training for a while. You can start using them only after consulting your doctor.

https://youtu.be/doMEYcInm68