Training
Table of Contents

We use MMA rules governed by the Canadian Mixed Martial Arts Council

 

 

 

 

 

 

 

 

 

 

 

Class Structure

Classes begin with a 30min workout and then proceed into technical instruction, drills, and finally controlled sparring.

 

 

 

 

 

 

 

 

 

 

 

 

 

Workouts

Warmup Exercises

  • Squats
  • Jumping jacks (lateral, front-back, crossing)
  • Lunges (front, lateral)
  • Sprawls
  • Side shuffle
  • Bridges (Upa's)
  • Superman back extension
  • crab walk
  • Gator crawl
  • bear walk
  • square dance hip switches

Specific Exercises

  Beginner Intermediate Difficult
Neck
  • chin-to-chest
  • chin-to-chest overhang on bench
  • Front neck bridge
  • neck extension on all-fours
  • wrestler's bridge
  • wrestler's bridge with bench/partner press
  • partner neck press in push-up position
  • lateral lifts to shoulder
  • front bridge with roll to ear
  • wrestler's bridge and roll over
Chest
  • Pushups
  • Bench Press
    (decline, regular, incline)
  • Clapping pushups
  • Alternating one-hand medicine ball pushups
Shoulders
  • Hindu pushups
  • Dips
  • lateral deltoid raises
  • forward deltoid raises
  • Vertical row
  • Plate truck driver
  • Plate front raise
  • Plate tricep press
  • Around-the-head plate drill
  • Overhead BB press
Grip
  • two-plate one-hand pickup
  • gi row
  • towel chin-ups
    (pistol grip, cross grip, sleeve grip)
  • BB hold
Compound
  • Squat with Press
  • Power Clean
  • Lunge with Press
  • DB swing with squat
  • farmers walk
  • tire flip
  • rope pull
Anaerobic
  • 12" box jump
  • 24" box jump
  • 24" box jump with sprawls

 

 

Injury Prevention and Rehab

Injury Exercise
Rotator Cuff
  • DB high-five
  • one-arm lateral wall dribble with medicine ball