I got the Ultimate MMA Conditiong book pretty much when it was brought out and have only trained along three of his guidelines in my little homebased gym:
- Cardiac Output and HICT on a spin bike - Treshold Training using Bas Ruttten's MMA Workout on the B.A.S. device (according to a thread on 8weeksout.com this workout can be categorised under treshold training)
Now with a newborn on the way my little gym has to make way for the baby's bedroom and I'm planning to join a gym. This is the first time I want to make full use of the book and will start training according to the various training blocks I can personalize.
Now the question is, what are must have equipment in a gym to use Joel's guidelines?
Joel posted in a Sherdog thread that the only equipment you need can be found in any commercial gym and a heart rate monitor, other than that you don't need anything else to do any of his workouts. Well, some commercial gyms in my town are seriously lacking good equipment and for convenience reasons I'd like all the must haves to be in one gym. Weather changes constantly in Holland so I prefer indoors.
Combat sports are not an option for the time being.
I know Joel prefers a jacobs ladder, versaclimber, endless rope and the woodway force treadmill but unfortunately for me, those are nowhere to be found (except the jacobs ladder and versaclimber can be found at the other side of the country)
So besides a spin bike, free weights and preferably a rack, treadmill, c2 rower and maybe an eliptical, anything else?
And I would love to hear how you guys train the various options.
Little rant about something that might be familiar to you guys too: -I accepted a free lesson today in a franchise gym that has several fascilities in Holland called "Sportcity." I hopped on a treadmill and after a warm up I wanted to try some Cardiac Power Intervals. What happened? The freaking device stopped after 12 minutes!!!! Apparently all the cardio equipment stop after 12 minutes which is a sign you have to get off so someone else can train on it two.
And if it's quiet in the gym you can restart it but it takes a couple of minutes. You can switch the "stop program" off.
Here are some ideas I've used that have worked for me: Cardiac output With the hr monitor on working between 130-150 bpm
5 minute rounds of bag work (body round kicks and clinch knees quickly get your hr up) followed by 5 minute rounds of shadow boxing using 2 kilo handweights ( again lots of kicks to up the hr)
I've done whole cardiac outputs alternating between the two.
Another nice one is 5 pull-ups, 10 pressups, 15 squats (full below parallel) the thing with this is to watch your hr I've found that the pull-ups and squats definitely push the rate up, my hr falls on the pressups. This is a nice 30 minute piece and I imagine you could do this in a gym. I do this in my garage.
Another one I've done for Cardiac output is 10 cleans and 400 metre run again keeping an eye on the hr, just keep going for the cardiac output time. I've also done overhead squats, snatches, snatch balance all with practice weights. I've you have a yard you could work outside or take an Oly bar with you to a park.
For threshold I live near a huge endless hill. Running up that for 5 mins and resting and repeating has given me the threshold hr, I've found it hard to achieve on my own in other ways. if someone holds pads for me and forces the pace I can get there.
As for the weather I live in England so our weathers the same, working out outside is great wear running gloves when it's cold! In the gym I've used row intervals and treadmill intervals. Good luck!