| Foreword |
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11 | (2) |
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| Introduction |
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13 | (2) |
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| Introduction |
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15 | (2) |
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SECTION ONE WHY FUNCTIONAL TRAINING WORKS |
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17 | (52) |
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18 | (1) |
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18 | (15) |
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Training For Grappling & Combat Sports |
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19 | (1) |
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General Fitness Exercises and Training |
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20 | (1) |
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General Aerobic (Cardio) Fitness |
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20 | (1) |
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General Muscular Endurance |
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20 | (1) |
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20 | (1) |
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General Physical Preparation |
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21 | (1) |
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No Weak Links in the Chain |
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21 | (2) |
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23 | (1) |
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General Physical Preparation (Gpp) |
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24 | (1) |
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Directed Physical Preparation (Dpp) |
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24 | (1) |
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Specific Physical Preparation (Spp) |
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24 | (1) |
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25 | (1) |
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General Muscular Endurance |
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26 | (1) |
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26 | (3) |
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Periodization, Training Cycles |
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29 | (1) |
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Two Approaches to Periodization |
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29 | (1) |
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30 | (1) |
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The Standard Training Cycle |
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30 | (3) |
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Part 2 Functional Stretching |
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33 | (6) |
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33 | (1) |
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33 | (6) |
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Part 3 Workout Routines And Advice |
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39 | (30) |
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39 | (2) |
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41 | (2) |
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43 | (1) |
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Diet, Nutrition And Hydration |
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44 | (2) |
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46 | (1) |
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Weight Training For Maximum Strength |
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47 | (1) |
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Sample Max Effort Day Workouts |
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48 | (2) |
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Other Exercises To Use On Max Effort Day |
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50 | (3) |
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53 | (2) |
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Body Weight Circuit Training Routines |
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55 | (1) |
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56 | (1) |
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The Shingitai Building Block Circuits |
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56 | (1) |
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The Shingitai Tyro Circuit |
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57 | (1) |
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The Shingitai Compound Circuit |
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57 | (1) |
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Bread And Butter Barbell Workout |
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58 | (2) |
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60 | (1) |
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Kickboxing or Boxing Strength Training Routine |
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61 | (1) |
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62 | (1) |
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62 | (1) |
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The Russian Dumb-Bell Shoulder Routine |
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63 | (1) |
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The 5-Minute Dumb-Bell Drill |
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64 | (1) |
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65 | (2) |
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Garage Grappler On-Mat Workout |
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67 | (1) |
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Some Final Thoughts On Section One |
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68 | (1) |
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SECTION TWO EXERCISES & DRILLS: HOW THEY HELP YOU WIN ON THE MAT |
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69 | |
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An Overview Of What Section Two Is About |
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70 | (1) |
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Part 1 Exercises And Drills On The Mat |
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71 | (47) |
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Cartwheels, Tumbling and Breakfalls |
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72 | (1) |
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72 | (1) |
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73 | (1) |
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73 | (1) |
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74 | (1) |
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Shrimp Using Belt (Partner On Mat) |
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75 | (1) |
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Shrimp Using Stretch Band |
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75 | (1) |
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Shrimp Using Belt (Partner Standing) |
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75 | (1) |
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Shrimp With Medicine Ball |
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76 | (1) |
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77 | (1) |
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77 | (1) |
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Partner Roll Around Drill |
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78 | (1) |
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78 | (1) |
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Rodeo Ride Don't Let Him Get Up Drill |
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78 | (1) |
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79 | (1) |
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79 | (1) |
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79 | (1) |
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Partner Legs Spread Quick Side Hops |
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80 | (1) |
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80 | (1) |
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81 | (1) |
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81 | (1) |
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81 | (1) |
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82 | (1) |
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82 | (1) |
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83 | (1) |
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83 | (1) |
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83 | (1) |
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84 | (1) |
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Pummeling And Hand Fighting |
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84 | (1) |
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84 | (1) |
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Muay Thai Clinch Pummeling |
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85 | (1) |
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85 | (1) |
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85 | (1) |
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86 | (1) |
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86 | (1) |
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87 | (1) |
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Partner On All Fours Sit Ups |
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88 | (1) |
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89 | (1) |
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Partner Hop & Crawl (Over And Under Drill) |
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90 | (1) |
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90 | (1) |
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91 | (1) |
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91 | (1) |
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91 | (1) |
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Partner Pick Up With Resistance |
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92 | (1) |
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Develop Pick Up Power And Drive |
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92 | (1) |
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93 | (1) |
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Partner Pick Up And Walk (Scoop Hold) |
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93 | (1) |
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94 | (1) |
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94 | (1) |
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94 | (1) |
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Partner Squats Using Scoop Hold |
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95 | (1) |
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Bregman Hop (Uchi Mata Hopping Drill) |
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96 | (1) |
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97 | (1) |
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Bregman Hopping Forward Along A Wall |
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97 | (1) |
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97 | (2) |
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Partner Kick Push Drill (Front) |
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99 | (1) |
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Partner Kick Push Drill (Side) |
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99 | (1) |
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100 | (1) |
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Move Around The Mat Drill |
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100 | (1) |
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Butsukari (Foot Speed) Drills |
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101 | (1) |
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102 | (1) |
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103 | (1) |
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Take on the Line Groundfighting Uchikomi |
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103 | (1) |
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103 | (1) |
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Groundfighting Uchikomi (Fit In Practice) |
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103 | (1) |
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Partner 3-Man Hook And Drive Drill |
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104 | (1) |
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Partner Hold And Release Drill (Seated) |
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105 | (1) |
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Partner 3-Man Hook And Drive Drill |
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105 | (1) |
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106 | (1) |
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106 | (1) |
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107 | (1) |
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108 | (1) |
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108 | (1) |
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109 | (1) |
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Stretch Band Resistance For Uchikomi |
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109 | (1) |
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Fit In, Carry And Throw Drill |
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110 | (1) |
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110 | (1) |
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111 | (1) |
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Partner Bridges (Chest To Chest) |
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111 | (1) |
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Partner Head and Arm Pin Bridge |
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112 | (1) |
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Steal The Ball Drill From The Guard |
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112 | (1) |
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Steal The Ball From Juji Gatame Leg Press |
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113 | (1) |
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3-Person Pin Escape Drill |
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113 | (1) |
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114 | (1) |
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114 | (1) |
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Butterfly Leg Press From Guard |
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115 | (1) |
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Triangle Choke Defense Drill |
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115 | (1) |
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Partner Juji Gatame Arm Curls (1 Arm) |
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116 | (1) |
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Partner Juji Gatame Arm Curls (Both Arms) |
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116 | (1) |
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117 | (1) |
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Tug Of War (Standing Or Seated) |
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117 | (1) |
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Part 2 Freehand Exercises |
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118 | (13) |
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118 | (1) |
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118 | (1) |
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119 | (1) |
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120 | (1) |
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120 | (1) |
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120 | (1) |
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121 | (1) |
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121 | (1) |
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121 | (1) |
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121 | (1) |
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122 | (1) |
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122 | (1) |
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Hip And Leg Strength At Work on the Mat |
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122 | (1) |
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Half Sit Outs (Judo Sit Outs) |
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123 | (1) |
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123 | (1) |
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Sumo or Modified Hindu Squat (Wide Stance) |
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124 | (1) |
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125 | (1) |
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125 | (1) |
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126 | (1) |
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126 | (1) |
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127 | (1) |
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Hip Strength And Flexibility |
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127 | (1) |
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127 | (1) |
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Head To Head Push Up Challenge |
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128 | (1) |
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Pole Dancing (Uchikomi Drills On A Pole) |
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128 | (1) |
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Head To Head Hindu Push Up Challenge |
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128 | (1) |
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Wall Fit-In (Uchikomi Or Butsukari) Drill |
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129 | (1) |
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129 | (1) |
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130 | (1) |
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130 | (1) |
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Part 3 Barbell And Gym Training |
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131 | (60) |
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The Weightroom In The Barn Of Truth |
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131 | (1) |
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Exercises For Legs And Hips |
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132 | (1) |
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132 | (1) |
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133 | (1) |
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Quarter Squat or Half Squat |
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133 | (1) |
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133 | (1) |
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Front Squat Clean Style Grip |
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134 | (1) |
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Front Squat Cross Arms Grip |
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134 | (1) |
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134 | (1) |
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135 | (1) |
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135 | (1) |
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135 | (1) |
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136 | (1) |
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Box Squat With Heavy Bands |
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136 | (1) |
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136 | (1) |
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137 | (1) |
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Trap Bar Squat With Chains |
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137 | (1) |
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138 | (1) |
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138 | (1) |
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139 | (1) |
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140 | (1) |
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Barbell Snatch Lunge Steps |
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140 | (1) |
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141 | (1) |
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142 | (1) |
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Calf Raises Using Leg Machine |
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142 | (1) |
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Leg Press Pop Up For Explosive Power |
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143 | (1) |
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143 | (1) |
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144 | (1) |
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Crunches On Bench With Weight |
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144 | (1) |
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145 | (1) |
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Danek Twists With Legs Raised |
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145 | (1) |
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Hanging Leg Raises To Curl Up |
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146 | (1) |
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146 | (1) |
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Back Raises (Hyperextensions) |
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147 | (1) |
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148 | (1) |
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148 | (1) |
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Exercises For Back, Glutes, Hamstrings, Hips |
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149 | (1) |
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149 | (1) |
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150 | (1) |
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150 | (1) |
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151 | (1) |
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151 | (1) |
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Stiff Legged Deadlift (Sumo Style) |
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152 | (1) |
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Deadlift Using Implements With Handles |
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152 | (1) |
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Jefferson Lift (Also Called Kennedy Lift) |
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153 | (1) |
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154 | (1) |
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Good Mornings Using a Weight Plate |
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155 | (1) |
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155 | (1) |
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156 | (1) |
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156 | (1) |
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157 | (1) |
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Gym Grappler Side To Side |
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158 | (1) |
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Gym Grappler 1-Arm Bent Over Rowing |
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158 | (1) |
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Presses, Pulls, Cleans And Snatches |
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159 | (1) |
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159 | (1) |
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159 | (1) |
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160 | (1) |
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161 | (1) |
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162 | (1) |
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163 | (1) |
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163 | (1) |
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164 | (1) |
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164 | (1) |
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165 | (1) |
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166 | (1) |
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166 | (1) |
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167 | (1) |
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167 | (1) |
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168 | (1) |
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Smith Machine Incline Bench Pop-Ups |
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168 | (1) |
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Dips, Pull Ups, Chin Ups, Push Ups |
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169 | (1) |
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169 | (1) |
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170 | (1) |
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170 | (1) |
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171 | (1) |
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Bench Dips With Partner Holding Feet |
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171 | (1) |
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172 | (1) |
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Compound Exercise: Push Up, Burpee And Pull Up |
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173 | (1) |
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174 | (1) |
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174 | (1) |
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175 | (1) |
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175 | (1) |
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175 | (1) |
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Front Press Using Empty Bar |
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176 | (1) |
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Weight Plate Steering Wheel |
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177 | (1) |
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Horizontal Pull Ups On Bench or Power Rack |
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177 | (1) |
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Around The World Using Weight Plate |
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178 | (1) |
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179 | (1) |
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Cable Crossovers (Crunch Style) |
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179 | (1) |
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Cable Crossovers To Front With Straight Arms |
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179 | (1) |
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Bent Over Cable Crossovers |
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180 | (1) |
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180 | (1) |
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Straight Arm Cable Pushdowns |
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181 | (1) |
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181 | (1) |
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Cable Lat Pulldowns (To Upper Chest) |
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182 | (1) |
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Cable Chest Pulls (Seated) |
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182 | (1) |
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183 | (1) |
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Cable Preacher Bench Curls |
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184 | (1) |
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Cable Preacher Bench Curls (1 Arm) |
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184 | (1) |
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185 | (1) |
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185 | (1) |
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186 | (1) |
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186 | (1) |
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Triceps Curl With E-Z Curl Bar |
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187 | (1) |
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Seated Triceps Curl With E-Z Curl Bar |
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187 | (1) |
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Triceps Press On Bench Using E-Z Curl Bar |
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188 | (1) |
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188 | (1) |
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189 | (1) |
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Treadmill And Gym Running |
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190 | (1) |
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190 | (1) |
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190 | (1) |
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Part 4 Dumb-Bells And Kettlebells |
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191 | (34) |
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191 | (1) |
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192 | (1) |
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Dumb-Bell Around The World |
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193 | (1) |
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194 | (1) |
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Kettlebell 1-Arm Rowing Tripod |
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195 | (1) |
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195 | (1) |
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Kettlebell Pass Through Legs |
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196 | (1) |
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Farmer's Walk With Kettlebells |
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197 | (1) |
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1-Arm Curl With Implement Walk |
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197 | (1) |
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198 | (1) |
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Dumb-Bell Shoulder Shrugs |
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199 | (1) |
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Both Arm Dumb-Bell Bent Over Rowing |
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200 | (1) |
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Bent-Over Dumb-Bell Side Raises |
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200 | (1) |
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201 | (1) |
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201 | (1) |
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Dumb-Bell 1-Arm Alternating Press |
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202 | (1) |
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202 | (1) |
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203 | (1) |
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1-Arm Kettlebell Tripod Press |
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204 | (1) |
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204 | (1) |
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Dumb-Bell Cross-Body To Shoudler Raises |
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205 | (1) |
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205 | (1) |
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205 | (1) |
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Dumb-Bell 1-Arm Front Raises |
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206 | (1) |
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Dumb-Bell Rotator Cuff Front Press |
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207 | (1) |
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Incline Bench 1-Arm Rotator Cuff Press |
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208 | (1) |
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Incline Bench Seated Rotator Cuff Press |
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208 | (1) |
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Dumb-Bell Rotator Cuff Front Curls |
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209 | (1) |
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Dumb-Bell Throwing (Tai Otoshi-Body Drop) Drill |
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209 | (1) |
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210 | (1) |
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Kettlebell Hold On Stability Disc |
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210 | (1) |
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Tai Otoshi (Body Drop) In Action |
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210 | (1) |
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211 | (1) |
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211 | (1) |
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212 | (1) |
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Lifting Pin Sumo Squat On Boxes |
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213 | (1) |
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Kettlebell On Foot Leg Lift |
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214 | (1) |
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214 | (1) |
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Seated Dumb-Bell Triceps Extensions |
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215 | (1) |
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Double Dumb-Bell Triceps Extensions |
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216 | (1) |
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216 | (1) |
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217 | (1) |
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Triceps Extensions Holding Ends Of Dumb-Bell |
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217 | (1) |
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Alternating Dumb-Bell Curls |
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217 | (1) |
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Dumb-Bell Uppercut Curls With Body Twist |
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218 | (1) |
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219 | (1) |
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Both Hand Dumb-Bell Curls |
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219 | (1) |
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Seated Concentration Curls |
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220 | (1) |
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220 | (1) |
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Flat Cross-Body Dumb-Bell Curls |
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221 | (1) |
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Dumb-Bell Alternating Punch |
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221 | (1) |
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Dumb-Bell Hook and Shoulder Rollover |
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222 | (1) |
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Dumb-Bell Punching With Total Body Movement |
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223 | (1) |
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224 | (1) |
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224 | (1) |
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Part 5 "So Old-Fashioned, It's Cool" Training |
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225 | (39) |
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226 | (1) |
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226 | (1) |
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226 | (1) |
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Bent Over Dips With Heavy Band |
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227 | (1) |
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Body Plank Using Heavy Bands |
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227 | (1) |
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Push Ups With Heavy Bands |
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227 | (1) |
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Push Ups With Feet and Legs In Rings |
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228 | (1) |
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Dumb-Bell Press With Heavy Band |
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229 | (1) |
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1-Arm Pulls With Heavy Bands |
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229 | (1) |
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Decline Sit Ups With Stretch Band |
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229 | (1) |
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230 | (1) |
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Stretch Band Leg Split For Throwing in the Gym |
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230 | (1) |
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Stretch Band Leg Split Throw Done on the Mat |
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231 | (1) |
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232 | (1) |
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232 | (1) |
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Stretch Band Bregman Hops |
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233 | (1) |
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233 | (1) |
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234 | (1) |
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Lunge Step Power In Action on the Mat |
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234 | (1) |
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234 | (1) |
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Stretch Cable Cross-Body Thigh Lift |
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235 | (1) |
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Stretch or Heavy Band Backwalk |
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235 | (1) |
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Uchikomi Using Stretch Bands, Rope or Belt |
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236 | (1) |
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Uchikomi With a Partner Holding the Bands |
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237 | (1) |
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Stretch Band Uchikomi Walk |
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237 | (1) |
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238 | (1) |
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Chest Expander Bow And Arrow |
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238 | (2) |
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Neck Strengthener While Holding Stretch Band |
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240 | (1) |
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241 | (1) |
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241 | (1) |
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241 | (1) |
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242 | (1) |
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242 | (1) |
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243 | (1) |
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244 | (1) |
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245 | (1) |
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Hitting A Tire With The Hammer |
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246 | (1) |
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246 | (1) |
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246 | (1) |
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Heavy Club Overhead Swing |
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247 | (1) |
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247 | (1) |
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248 | (1) |
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Both Hands Hammer Swings (Figure 8 Pattern) |
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248 | (1) |
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Club 1 Hand Figure 8 Swings |
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248 | (1) |
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249 | (2) |
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251 | (1) |
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251 | (1) |
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Sled Tow With Heavy Bands |
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252 | (1) |
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Two Bands On Bar Tow Sled |
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253 | (1) |
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254 | (1) |
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Sled Pull Snatch Using Band |
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255 | (1) |
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255 | (1) |
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Pull With One Hand Using A Band |
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256 | (1) |
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257 | (1) |
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257 | (1) |
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258 | (1) |
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258 | (1) |
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Lever Lifts For Forearm Strength |
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259 | (1) |
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Extensions Using Hand Wheels |
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259 | (1) |
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Lever Lift (Rear Direction) |
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259 | (1) |
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260 | (1) |
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260 | (1) |
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261 | (1) |
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262 | (1) |
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262 | (1) |
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262 | (1) |
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263 | (1) |
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263 | (1) |
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263 | (1) |
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Part 6 Exercise Ball Training |
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264 | (15) |
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264 | (1) |
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Exercise Ball Plank Extension |
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265 | (1) |
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Plank Roll Forward Extension |
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265 | (1) |
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Hip And Lower Body Strength |
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265 | (1) |
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266 | (1) |
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266 | (1) |
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266 | (1) |
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Exercise Ball Plank Twists On Bent Knees |
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267 | (1) |
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Exercise Ball Plank Hip Twists |
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267 | (1) |
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Exercise Ball Jack Knife On Legs |
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268 | (1) |
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Hold Ball With Feet and Hip Twists |
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269 | (1) |
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Exercise Ball Sit Throughs |
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270 | (1) |
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Sit Through With Legs On Ball |
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270 | (1) |
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Exercise Ball Around The World |
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271 | (1) |
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Exercise Ball Dumb-Bell Press |
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272 | (1) |
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Exercise Ball Dumb-Bell Press (Legs Close) |
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272 | (1) |
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Exercise Ball Dumb-Bell "Bench" Press |
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273 | (1) |
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Exercise Ball Arch Hips Dumb-Bell Press |
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273 | (1) |
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Exercise Ball Dumb-Bell Flys |
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274 | (1) |
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1 Arm Dumb-Bell "Bench" Press |
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274 | (1) |
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Dumb-Bell Press Extended Arm |
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275 | (1) |
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275 | (1) |
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Exercise Ball 1 Arm Dumb-Bell Rowing |
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276 | (1) |
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Exercise Ball Balance Stand And Squat |
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276 | (1) |
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Exercise Ball Dumb-Bell Squats |
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277 | (1) |
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Exercise Ball Wall Squats |
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277 | (1) |
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Exercise Ball 1 Leg Wall Squats |
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278 | (1) |
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Exercise Ball Wall Uchikomi |
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278 | (1) |
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Part 7 Medicine Ball Training |
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279 | (13) |
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Medicine Ball Low Squeeze |
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279 | (1) |
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Medicine Ball High Squeeze |
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279 | (1) |
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280 | (1) |
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281 | (1) |
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281 | (1) |
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Medicine Ball Figure 8 With Legs Up |
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282 | (1) |
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Medicine Ball Core Rotation |
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283 | (1) |
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Medicine Ball Toss For Distance |
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284 | (1) |
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Medicine Ball Toss For Height |
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284 | (1) |
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285 | (1) |
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Medicine Ball Head Lean (Front) |
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285 | (1) |
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Medicine Ball Head Lean (Side) |
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285 | (1) |
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286 | (1) |
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286 | (1) |
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Medicine Ball Throw, Sprawl and Catch Drill |
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287 | (1) |
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Medicine Ball Single Ball Push Ups |
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288 | (1) |
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288 | (1) |
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Medicine Ball 1 Arm Push Ups |
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288 | (1) |
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Medicine Ball To Floor Plyometric Push Ups |
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289 | (1) |
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Medicine Ball Forward And Backward Drill |
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289 | (1) |
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Medicine Ball Pop Up Drill |
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290 | (1) |
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Medicine Ball 1 Arm Push Ups |
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290 | (1) |
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Medicine Ball Alternating 1 Arm Push Up Drill |
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291 | (1) |
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291 | (1) |
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Part 8 Jumping & Plyometric Training |
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292 | (12) |
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Explosive Power on the Mat |
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292 | (1) |
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293 | (1) |
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High Jump With Dumb-Bells |
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293 | (1) |
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294 | (1) |
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Long Jump With Dumb-Bells |
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294 | (1) |
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Long Jump With Medicine Ball |
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295 | (1) |
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Front Jump With Medicine Ball |
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295 | (1) |
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296 | (1) |
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296 | (1) |
|
Side Obstacle Hop With Medicine Ball |
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297 | (1) |
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297 | (1) |
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298 | (1) |
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298 | (1) |
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299 | (1) |
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Front Jump Fast Reps On Tall Box |
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299 | (2) |
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301 | (1) |
|
Side Hops Over a Short Box |
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302 | (1) |
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303 | (1) |
|
Part 9 Agility Ladder, Stairs, Balance Training |
|
|
304 | |
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305 | (1) |
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306 | (1) |
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306 | (1) |
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307 | (1) |
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307 | (1) |
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308 | (1) |
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308 | (1) |
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309 | (1) |
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310 | (1) |
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310 | (1) |
|
Balance Beam Farmer's Walk |
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311 | (1) |
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311 | (1) |
|
Balance Beam 1 Leg Balance |
|
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311 | (1) |
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312 | (1) |
|
1 Leg Hop On Balance Beam |
|
|
312 | (1) |
|
Balance Beam Tennis Ball Catch |
|
|
312 | (1) |
|
Side Kick On Balance Beam |
|
|
313 | (1) |
|
Side Step On Balance Beam |
|
|
313 | (1) |
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314 | (1) |
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314 | (1) |
|
Balance Beam Dumb-Bell Squats |
|
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315 | (1) |
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315 | (1) |
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316 | (1) |
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317 | (1) |
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317 | (1) |
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317 | (1) |
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318 | (1) |
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318 | (1) |
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318 | |
