Breakingmuscle-strength Conditioning Workouts - Sabina Skala

Strength & Conditioning Workouts - Sabina Skala

Sabina Skala ails from Poland and is a certified and highly experiencedStrength and Conditioning Coach and Sports Massage Therapist. Workingout of CJS Combat, Sabina's stable of clients includes athletes from variousdisciplines ranging from endurance sports like cycling to professional MMAathletes and other top combat sports professionals. Sabina is one of thefounders of Fighters Development Program, that supports talentedupcoming fighters in their training and career development. These fourweeks of workouts were designed for professional fighter Richie J. Edwardsto build strength and power.

Strength & Conditioning - Sabina Skala: Week 1, Day 1

http://breakingmuscle.com/strength-conditioning/strength-conditioning-sabina-skala-week-1-day-1

These workouts were designed by strength and conditioning coach and MMA training expert Sabina Skala. Sabinaprepared this program for professional fighter Richie J. Edwards to build strength and power. The workouts arepresented exactly as they happened without modifications. They will be posted three times per week, but you canadjust them to fit your own MMA or BJJ training schedule. To learn more about Sabina's approach to coachingMMA fighters, read her article, "How to Train Strength and Conditioning for MMA."

Week 1, Day 1: Strength Phase, Day 1

Warm up with joint mobility

A.3 Rounds:Barbell Russian Twist: 20kg BB + 15kg x 10 (L&R counts as 1)

Every round change the level:

Round 1 - Top of the thigh Round 2 - Just below the kneeRound 3 - Down to the floor

B.Build up to Front Squat 1RM: 95kg

3 Rounds of 3 reps at 45% 1RM (See notes on time under tension below)Rest 3 mins between rounds

Looks like:

Eccentric: 16sec Bottom hold (thighs parallel to the floor): 8secConcentric: 1sec

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C.

4 Rounds:8x Stiff Legged Deadlift (off a box): 30 % 1RM - 50kg16kg Dumbbell Isometric Ab Work x 8: Sitting on a bench, hook one foot against a bar on the Smith machine, pressagainst the bar with the other foot. Lean back until you feel most tension in your abdominals. Maintaining thisposition, Richie did 8 dumbbell presses per arm.

D.Flexibility work

Notes on Time Under Tension (TUT): Time under Tension method is well known as very effective in increasingstrength, muscle size, or muscle endurance depending on how you use it. When you look at TUT you look at thetotal amount of work you place on a muscle and the total time muscles resist weight during each set. For example,you could do 5 chin ups with the tempo of 1 sec up, 2 sec hold at the top position, 3 sec lowering down. The time toperform each rep will be 6 seconds, with a total of 5 reps. Therefore the total TUT for this set is 30 seconds.

The traditional protocol for TUT when looking at improving STRENGTH is:

1-6 reps

TUT: 4-24 sec

Load 50% 1RM +

Seconds per rep:

1 rep: 4 - 20

2 reps: 2-10

3 reps: 2-6

Strength and conditioning coaches have tweaked these values based on their own experience, so you may seedifferent numbers out there depending what literature you read. Here is what I have come up with for Richie.

This is first time I used TUT with Rich and the goal was to improve his Front Squat 1RM and also his chin ups. Chinups followed the traditional protocol with a small change, so I am not going to elaborate on that. However, withsquats, the story was completely different.

The protocol I have followed for squats over 3 weeks time was:

Session 1:

3 sets of 3 reps @ 45% of 1RM

16/8/1 **

Rest 3 minutes between sets, short rest up to 30 seconds between reps allowed to correct the grip.

Session 2


14/8/1 **

2


Session 3


12/8/1 **


** Eccentric (lowering down)/isometric (hold - thighs parallel to the floor)/concentric (stand up)

As you can see, it differs from the traditional programming. I have decreased the load but increased the time andalso allowed for a short break between each repetition. Again, the numbers above are based on experience andthey may differ for other athletes. I found this range of time, rest and reps very effective when introducing TUT forthe first time. I wouldn't use it more than 2x a year for big exercises like squat and bench press. I haven’t used itfor deadlifts and would not recommend doing so, as I personally think it puts too much stress on the back.

Always remember that the form is crucial, so if technique is compromised, decrease the time per rep or load. Whenyou use TUT for the first time, you will be stunned by the results, which leads to the temptation to used it moreoften. I have tried different scenarios, and the one that has worked best so far was TUT 2 times each year for biglifts. I have not noticed any significant improvement in strength when I increased the frequency of TUT sessions.

Give it a go, play with it, and always remember training = science + art. There are always new ways to explore. Ilike using TUT with fighters for a couple of more reasons, one of the most important is that using lower load for fewreps puts less stress on the joints and you still get the benefits and improvement in strength.





Warm up with joint mobility etc

A.2 x Pull Up Ladder 5-1Tempo:

Concentric: 1 secIsometric (hold at the top): for 2 secEccentric (lower down to full extension): 3 sec

B.Deadlift Build up to 100 kg then:

5 x @ 100kg

3


5 x @ 110kg3 x @ 120kg2 sets of 3 x @ 128kg (80% 1RM)

C.Assisted Glute Ham Raise: 4 rounds, 6 reps

D.Leg Raises x 6 per side @16kg

Tempo:

Concentric (up) 1 secEccentric (lower down) 3 sec

E.

16kg Dumbbell Isometric Ab Work x 8: Sitting on a bench, hook one foot against a bar on the Smith machine, pressagainst the bar with the other foot. Lean back until you feel most tension in your abdominals. Maintaining thisposition, Richie did 8 dumbbell presses per arm.





Today’s session is still a part of the strength cycle, but the load is not sufficient for strength development. For us,strength phase is all about getting the athlete stronger through improvement of various qualities. Today, as it is ourthird strength and conditioning session this week, we have decreased the intensity and will now focus on improvingmobility and structural awareness, which will help you tolerate a heavier load.

Warm up with joint mobility.

10-9-8-7-6-5-4-3-2-1 of eachOverhead Squat (OHS) @ 30 kg - Focus on technique and alignmentPull UpStrict Press @ 30kg - Focus on technique and alignment

Looks like: 10 x OHS, 10 x pull up, 10 x strict press, 9x OHS, 9x pull up, 9 x strict press, down to 1 of each.

Cool down and stretch.


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http://breakingmuscle.com/strength-conditioning/strength-conditioning-sabina-skala-week-2-day-1These workouts were designed by strength and conditioning coach and MMA training expert Sabina Skala. Sabinaprepared this program for professional fighter Richie J. Edwards to build strength and power. The workouts arepresented exactly as they happened without modifications. They will be posted three times per week, but you canadjust them to fit your own MMA or BJJ training schedule. To learn more about Sabina's approach to coachingMMA fighters, read her article, "How to Train Strength and Conditioning for MMA."



A.3 rounds of 3 reps at 47% 1RM: 45kg (Time under tension as below)

Looks like:

Eccentric 14sec Bottom hold (thighs parallel to the floor) for 8 secConcentric 1 sec

Rest 3 mins between rounds

B.Build to 1RM strict press - 60kg4x3 @ 80 % of 1 RM - 48kg

C.4 Rounds:6 x (per side) @20kg Dumbbell Isometric Abs Work

D.Neck conditioning drills

Watch video here





Warm up

A.3 Rounds:Single Legged Deadlift (body weight only ) x 8 per legKettlebell swings @ 16kg x 10Knee Jump x 5

5




B.Build up to heavy Deadlift2 sets 2 reps @ 120kg4 sets 3 reps @ 130kg

Rest 2 mins between sets

C.Pull Up Ladder3 x 5-1 tempo (1-2-3) Up on 1, hold for 2 sec, eccentric 3 sec.3 x 1 min Static Hold + body weight and 10kg + Rest 1 min between

Cool down and flexibility work

Watch video here






A.

Front Squat

3 rounds of 3 reps at 50% 1RM: 47.5 kg (Time under tension as below)12/8/1

Looks like:

Eccentric: 12 sec Bottom hold (thighs parallel to the floor): 8 secConcentric: 1 sec

B.

Strict press: 4 x5 @ 48 kg (80% 1RM)

C.

Rowing interval

5 x 30sec @ > 135m; 1 min rest

6



1. 142m @ 32 s/m (strokes per minute rate)2. 134 @ 32 s/m3. 134 @ 30 s/m4. 137 @ 34 s/m5. 137 @ 34 s/m






Warm up with joint mobility, swings, jumps, etc.

A.

Build up to 80 % Front Squat – 76 kg

4 sets of 5 reps @ 76kg

2 mins active rest between sets.

B.

Deadlift: build up to 80% 1RM (130kg)

4 sets of 3 reps @ 130kg

Rest as above.

C.

4 Sets:

Smiths Machine Isometric Abs work 8 x @ 20kg

30 m Farmers Carry @ bodyweight (1/2 bodyweight per arm): 2x 35kg Dumbbell

Then cool down and flexibility work.

Watch video here

7








A.

3 Rounds:

10 x KB swing @ 16 kg

5 x Knee Jump

5 x Squat Jump

(Focus on explosive hip drive)

B.

Barbell Russian Twist - 20kg Barbell x 10 (Left & Right counts as 1)

Every round change the level:

Round 1: Top of the thigh

Round 2: Just below the knee

Round 3: Down to the floor

C.

Front Squat 1 RM test

New PR – 105 kg

Richie’s weight is 73kg at the moment, which makes him nearly reach the Front Squat standard, which is 1.5xBodyweight. I have not tested deadlifts, as we worked up to 160kg in the past, which means he already is able tolift required weight. I look more at the speed at which he moves the bar when performing the deadlift and I willfocus on building him up to be able to complete more repetitions at 80% -90% his 1RM.

D.

Strict Press

Build up to 50 kg (83% 1RM)

8


4 x 3 reps @ 50 kg

2 mins active rest between sets.

E.

Light Overhead Squats (Structural, working on opening up the chest)

3 x 8 @ 30kg

F.

Box Jumps @ 24” 3 x5 reps (Focus on controlled landing)

G.

Mobility work

NOTES: Today marks the final day of the Strength Phase. We have tested Front Squat 1RM. I have tested FrontSquat only because this was the lift that was hard for Rich to improve. It was also the first lift with which we usedTUT method. Today Richie got his new personal record – 105 kg (his previous 1RM was 95kg). What was evenmore important for me, is the fact that he could comfortably squat 95kg for 3 repetitions at a very good speed. Thenew 1RM was clean with good technique.




Week 3, Day 3: Power Phase, Day 1


A.

3 Rounds:

10 sec work/1 min rest

Warrior star jump (aim for 10 reps)

Round 1 - 8 reps

Round 2 - 8 reps

Round 3 - 9 reps

Rest 2 mins

9


B.

3 Rounds:

10 sec work/1 min rest

Sprawl (aim for 7+)

Round 1 - 8

Round 2 - 7

Round 3 - 8

C.

Hang clean technique recap; build up to 57.5kg Hang Clean

4x3 reps @ 57.5kg Hang Clean + 5x Tuck Jump

Active Rest: 2 mins in between rounds

D.

4 Rounds of 20 sec work and 10 sec to change the position (4 mins in total):

1 round looks like:

V Sit Up: 20 sec

Gecko: 20 sec (In the plank position bring one knee to your elbow and alternate - aim for 1 rep per second, rightknee to right elbow, left knee to left elbow etc)





Week 4, Day 1: Power Phase, Day 2 (Video Below)


A.

3 Rounds:

10 seconds Warrior Star Jumps (aim for 10)

10


10 seconds Sprawl (aim for 8 +)

Round 1:

Star Jumps x9

Sprawl x 9

Round 2:

Star Jumps x 9

Sprawl x 7

Round 3:

Star Jumps x 9

Sprawl x 9

Then

3 rounds of

6 x jump over 24" box

B.

3 Rounds:

6 x Jump Over to Shoot

Round 1 24" box, round 2 26" box, round 3 26" box

C.

Work on Power Clean (PC) and Hang Clean (HC) technique

Then:

3 x PC + 3 x HC @ 52.5 kg

3 x PC + 3 x HC @ 57.5 kg

3 x PC + 3 x HC @ 60 kg

3 x PC + 3 x HC @ 62.5 kg - 80% 1RM for PC (2 rounds)

Rest 2 mins between rounds.

D.

5 rounds of 30 sec work; 1 min work

Deadmill (Run on a treadmill without switching it on)

11

Cool down and flexibility work.

Watch video here






A.

15 sec, work 50 sec rest (15/50)

3 Rounds:

Ball Slam @ 5kg medicine ball (not bouncy)

Round 1 x 12

Round 2 x 13

Round 3 x 15

Rest 90 secs

B.

3 Rounds of 15/50

Warrior Star Jump (Aim for 15reps)

Round 1 x 14

Round 2 x 15

Round 3 x 14

Rest as above

C.

3 Rounds of 15/50

Sprawl (Aim for 11+)

12



Round 1 x 10

Round 2 x 12

Round 3 x 13

Rest as above

D.

3 Rounds of 6 reps:

Ball Chest Pass (w/5kg medicine ball) to Sprawl: Focus on speed

Rest 90 sec between rounds

E.

Build up to 62.5kg Power Clean and

5 x 3 reps @ 62.5kg (80% 1RM)


F.

Split jerk technique recap

4 x 3 reps @ 42.5 kg - focus on speed.






Note: Richie was pretty tired after hard sparing session a day before. He said his legs felt heavy, so the sessionfocuses mostly on pushing .


A.

4 Rounds:

Push Ups x 6 (+ 10kg disc on Richie's back): Controlled down, fast up ( hands remain on the floor)

13


Clapping Push Up x 6: Explode as high as possible each time


B.

Build up to 80% 1RM Jerk and @ 62.5kg

4 Rounds:

Jerk x 3

Medicine Ball Slam x 6 (6 kg med ball)

Medicine Ball Chest Pass x 6 - focus on speed

Rest 2mins, 30 sec between rounds or longer if the form and/or speed is compromised.

C.

3 rounds of 8 reps (controlled)

Inverted Row (Parallel to the floor, chest has to touch the bar)

D.

3 Rounds of Cable Column Wood Chop

8 x each side @ 41kg (90lbs)

E.

3 x 100m row @ 20 sec or below pace

Rest 1 min in between

1. 20.03 sec @ 38 s/m2. 20.04 sec @ 38 s/m3. 20.01 sec @ 36 s/m


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