Fitness Health and Exercise- Work Experience

MMA- Strength and Conditioning session

First Section

This section of the session will be conducted in circuit style rotating onto next station on completion of Exercise. Exercise weight will be dependent on participant’s strength and participants will be paired together on each exercise if possible. Whilst a participant’s partner is waiting to use the Ring – Pushups they will skip. Whilst a participant is waiting to use the Tricep dip they will use the Battleropes.

Exercise	Repetitions
Bag slams	5 each shoulder
Squat Jump Plyometric	10
Ring – Pushups	5 each arm
Kettlebell- Turkish get up	10
Kettlebell- Swing	10
Weighted Leg Raise	10
Tricep Dip	10

The class will be allowed to rest 1-2 minutes between the first and second section.

Second Section

 

This Section will involve the entire class and involves exercises to train muscular endurance and cardio.

Crawl Variations

Bear crawl – Performed forwards and backwards across the room

Frog Jump – Performed forwards and backwards across the room

Crossovers- Performed Side to side twice

Lizard Crawls – Performed once across the room

Russian Twists with Thai Pad for 1 minute

Sprints- 50m x 10 on completion of each lap the participant will tag partner to go and wait for return to go again.

Russian Twists with Thai Pad for 1 minute

Planks- 1 minute duration

Stretch –Stretches will be Static held for a period of 10 seconds targeting the main muscle groups that were used in the sessio

Training Notes

Bag Slams

• Stand wider than shoulder width apart, keeping shoulders back, chest up, abdominals tight and maintaining a straight back with body weight displacement on the heel of the foot throughout the exercise. Breathing should be controlled and smooth and you should breath out on exertion
• Squat down pushing  the hips back and wrap hands around the base of the bag
• Extend hips and assist leverage using arms to place the bag on the shoulder. Arms will then be flexed.
• Extend arms, push hips back and rotate them to create power to slam the bag.

Squat Jump Plyometric

• In a crouched position with feet hip width apart and weight displacement focused on the balls of the feet. Breathing should be controlled and smooth and you should breath out on exertion
• Extend legs upwards and throw arms upwards to perform the jump
• Land with legs shoulder width apart with weight displacement focused on the heels and Squat down so that angle of the leg is at least 90 degrees.
• Extend legs and throw arms upwards to perform the second jump.

Ring Pushup

• Feet should be shoulder width apart and back should be kept straight with abdominals tight.
• Use an overhand grip for the rings.
• Begin with arms extended and bring body downwards flexing arms until they are at 90 degrees or more, trying to keep stability with the rings
• Extend the arms and repeat the Exercise.
• The exercise can be made more difficult by rotating the hands on extension and flexion.
• Breathing should be controlled and smooth and you should breath out on exertion

 

Kettlebell- Turkish get up

• Start lying on the ground, raise kettlebell with one arm upwards so that shoulder is close to the Jaw. The grip of the Kettlebell should be strong and firm and wrist should be firm and strong to prevent injury. The Kettlebell should be held close to the jaw and held straight throughout the exercise. Make sure arm doesn’t lock out. Head should be looking at Kettlebell at all times.
• Bring the knee that is on the same side as the arm holding the Kettlebell in towards the torso so that foot is flat on the floor.
• Position the opposite arm at an angle of 45 degrees and relatively close to the hip.
• Rotate body onto the elbow carefully so that weight is focussed on the elbow
• Extend arm so that bodyweight is focused on the hand and wrist and balances the body.
• extend hips upwards and raise opposite leg upwards
• Bring the leg in towards the body and tuck it behind the rest of the body flexing the leg so that it is at 90 degree and you are on the knee.
• From that position, drive upwards from the kettlebell leg, extend hips and push off opposite hand to be able to step forward and finish standing.
• The exercise should then be completed in reverse to get back to starting position.
• Breathing should be controlled and smooth and you should breath out on exertion

 

Kettlebell- swing

• Position legs just wider than shoulder width apart and making sure weight displacement is focused on the heels throughout the movement. Shoulders should be kept back, chest should be up as much as possible and back should be straight.
• Place the Kettlebell between the legs and grab the Kettlebell with one hand, pushing hips back and bending legs slightly.
• Make sure the arm is straight but not locked out and extend the hips and arm upwards so that the kettlebell is now moving. Back should be around 45 degrees when hips are pushed back.
• The kettlebell should be driven upwards to around shoulder height
• Let gravity take the kettlebell down, you should then be bending the legs and pushing hip backwards and let the kettlebell go behind the body. The kettlebell should just look like an extension of your arm.
• Extend the hips and use glutes to drive kettlebell upwards to repeat the exercise.
• Breathing should be controlled and smooth and you should breath out on exertion

 

Weighted Leg Raise

• The body should be completely straight(not locked out) throughout the movement
• Body should be completely flat on the ground with arms extended with the weight over the head.
• Bring straight arms and legs in together creating a V position slowly
• Return the body to initial position slowly

Tricep Dip

• Back should be kept as straight as possible and abdominals tight. Arms should be kept as tight in to the body as possible
• Grab Grips and position body, jump up.
• Start with arms extended and have legs at 45 degree angle
• Lower the body, pushing elbows directly behind you until they are at 45 degrees
• Raise the body by extending arms.