Elite athletes from any sport are
always the ones that push their training limits and constantly strive
for an edge. For combat athletes such as Mixed Martial Arts (MMA)
fighters the difference between victory and defeat is fought and
won not only in the ring but also in the gym way before a bout.
MMA fighting is incredibly physically demanding and requires superhuman
endurance, strength and technical ability. Today's top fighters
are very technical and extremely fit. Anyone wanting to climb the
ranks to the top must commit everything to their training and fine-tune
their bodies into battle ready machines. How these athletes prepare
their minds and bodies for the punishment they will absorb and deliver
will by and large determine the result on fight night.
 |
Up and coming fighters like Mark
Colangelo from Renzo Gracie's Fight Team are finding a training
edge in adding Kettlebell practice to their strength and conditioning
programs. Kettlebells resemble cannon balls with handles and
have been slowly sweeping the fitness world as this old tool
becomes new once again. Kettlebells offer unique training
opportunities and are ideal for combat athletes. |
I recently had the pleasure to introduce
Mark Colangelo to Kettlebell training for MMA along with a few exercises
from the ROSS system. It didn't take long to impress upon him the
impact Kettlebell practice would have on his training. An already
impressive athlete and strong fighter, Mark instantly recognized
that the fundamentals of Kettlebell practice mirror very closely
the dynamics of generating ballistic shock in striking and grappling.
As a student of the legendary Renzo Gracie Mark is rising through
the ranks of MMA and is always looking for a training edge. Mark
has begun to incorporate specifically designed Kettlebell practice
into his training regime along with various performance drills from
the ROSS system.
For the uninitiated ROSS is both
a martial art and a performance enhancement system lead in North
America by Coach Scott Sonnon.
Similar to the interest that is beginning to take hold regarding
Kettlebell's, ROSS practitioners are finding Scotts research and
training concepts an invaluable part of their training. Together
these two additions to his already impressive training regime
are helping to fine tune Mark's ability and bring his game to
the next level.
The key to efficient Kettlebell
practice along with any other training tool is in understanding
its use in relation to the work being done by the athlete. As
a fighter Mark is using Kettlebells to increase muscular endurance,
strength and flexibility and of course create fists of iron.
Kettlebell training offers an endless
variety of possible exercises limited only by the creativity of
a coach and the ability of an athlete. One of the key components
of Mark's training regime is grip strength. The exercises that
Mark is currently working with can turn a fighter's hands into
vice like claws and iron cudgels. From locking up in the clinch
to striking with iron hard fists, a strong grip is an essential
part of MMA combat. Anyone who has had the pleasure or displeasure
(depending on your perspective) of being on the receiving end
of Mark's new found grip strength will attest to the benefits
of his new routine. As if crushing you with Renzo Gracie Jiu-Jitsu
wasn't bad enough, now Mark's functional strength is starting
to match his impressive technical ability.
For those enthusiasts out there
who aspire to shine in the ring or for the weekend warrior who
is toiling and sweating in the gym the following is a brief glimpse
of MMA Fighter Mark Colangelo's kettlebell grip work.
Bottoms up clean
The bottoms up clean is an excellent
exercise for NHB fighters and anyone looking to improve grip strength.
This simple and highly effective movement will tax your hands,
wrists and stabilizing muscles as you work to secure the weight.
 |
Mark sits back and loads his hip flexors and
hamstrings while taking hold of the kettlebell. |
 |
Here Mark Cleans the weight and works to stabilize
his wrist and arm while he crushes the handle. |
BODY SPIN
Moving a Kettlebell around your waist as you feed it from hand
to hand with develop your grip and is an excellent drill for people
seeking cardio conditioning from Kettlebells. By adding body spin
work to swings and other Kettlebell movements you can create a
routine that will have every atom in your body screaming for the
finish line…(but that is another article)
 |
Here Mark begins swinging the Kettlebell around
his body. |
 |
Ensure that you have adequate room for this
movement. As always if you get into trouble, drop the Kettlebell.
(note…don't drop it on your foot!!!) |
 |
Keep some tension in your abdomen as you swing
the kettlebell around your waist. |
 |
Feed your kettlebell to your other hand and keep the motion
going. Change directions after several repetitions. Body spins
such as these are excellent exercises that can be easily included
in your routines. |
STAFF WORK
Fighters in NHB and grappling in sport tournament both need functional
grip strength. It isn't enough to have a strong handshake. When
it comes down to fighting in the ring or rolling on the mat, grip
strength at various angles is a must! A weak grip in a Jiu-Jitsu
match can mean the end of your competition, and in an NHB match
it can be the difference between victory and painful defeat.
In addition to Kettlebell practice Mark is working with some
of the grip drills from the ROSS system. The Following grip exercise
was introduced to me by Coach Scott Sonnon. This exercise along
with many presented by Scott in his performance enhancement system
are an incredible addition to any athletes training.
 |
Standing feet shoulder width apart Mark takes
"a double palms up" grip on a small staff. |
 |
While holding one end firm, Mark slides his
other hand up the shaft of the staff and begins to turn his
griping hand inward. |
 |
Continuing his inward turn, Mark rotates his hand outward
while maintaining a firm grip on the staff. (note- that
Mark's hand is closed tight.) (by adjusting the angle with
which you rotate your hand you can develop grip strength
from various potions)
|
These exercises are the tip of
the iceberg when it comes to grip strength and Kettlebell training
for NHB. For those pioneers like Mark who are including this old
school training tool into their new era training, the sky is the
limit.
Shawn Mozen, ROSS IT, RKC is the owner of the Agatsu Martial
Arts Academy in Montreal, Quebec, Canada. www.agatsu.com As a
full time coach Shawn offers training in a wide variety of areas
of self-improvement including, strength & conditioning, self
defense training and MMA. His clients range from LEO, and martial
artists, to weekend warriors who are trying to get in top shape.
For training info or customized Kettlebell programs contact:
|
