Parts I and II of this series focus on various aspects of training for an amateur combat athlete. As previously stated, training of these athletes represents unique challenges. This post will focus on how to incorporate jump training into the weekly schedule. In part I it was explained how many of these athletes face scheduling challenges. The goal of this series is to illustrate an example of how general training principles can exist with technical training for these individuals.
Jump training has been used as a form of general physical preparation for quite some time. Verkhoshansky and Verkhoshansky (2011) stated that this form of exercise can be implemented in a complete training program to improve any of the following qualities:
*Maximal & Explosive Strength
*Reactive ability
*Local muscular endurance
*Maximal anaerobic power
*Neuromuscular coordination
The method of execution will dictate the effect this form of training has on the individual. In the program to be outlined in this article, the focus will be on the development of explosive strength. For the purposes of an giving a training example, the programming for this aspect of training will be designed with the strength example given in part two. The type of jump to be utilized for developing explosive strength will be the box jump. While a relatively simple exercise to perform, it is important that the quality of movement is very important. Since our goal here is not metabolic conditioning, we need to use appropriate rest intervals to be sure that we are achieving the desired training goal.
For adding the jump training into the current program outlined (in the previous parts of this series), one has a few options.
*Do the jump training immediately before the strength training.
*Do it on a separate day, but put at least 48 hours between sessions.
*Do one session in the morning and one in the afternoon.
So there will essentially be two days of jump training. The workouts will be as follows:
Day 1
Box Jumps (3 minutes rest between sets/arbitrary rest between reps)
week 1- 4X3
week 2- 5X3
week 3- 6X3
Day 2
Box Jumps (Same rest periods)
week 1- 4X2
week 2- 3X3
week 3- 5X2
Given all that is going to be done in the course of the week with training, this part of the program is going to be relatively simple. The box jump is an easy exercise to perform. The author’s preference is for concentrating on good landings onto the box, and only jump to a box that will allow your pelvis to remain in a neutral position while ascending to and landing on the box. If by chance someone does not have a box they can jump on, single response squat jumps will work fine as well (and can be progressed by using resistance for a second wave of training). The week is set-up so that the second training session consists of a lower volume of exercise.
This portion of the program will aim to develop explosive lower body strength. It is again important to carry out this type of exercise in a manner consistent with developing that specific trait. Individuals training for combat sports have a tendency to want to make every training session more of a metabolic based conditioning session. Make every effort to maintain quality of movement with using the appropriate rest periods. Part IV of this series will integrate all of the concepts previously discussed, while also including some other training methods in the week. A full training schedule, with fight training included, will be outlined as an example to illustrate how to practically use this information as an amateur fighter. Questions on this topic can be placed in the comments section.
References:
Verkhoshansky, Y., Verkhoshansky, N. 2011. Special Strength Training Manual for Coaches. Verkhoshansky SSTM. Rome, Italy.
Mensinger Performance and Fitness Systems 