FMA Conditioning

[JasonE]

I practice Inayan Escrima, and currently work with single and double sticks, knives, largo mano, and empty hand. I also crosstrain in other arts.

While we do certain warmups and stretches in my FMA classes, I've never gotten much benefit from them. My fastest performance improvements came after I got into working with Clubbells and Circular Strength Training. The change was so dramatic that I was inspired to become a certified CST coach and my FMA instructor was inspired to take up CST and Clubbell practice for himself.

I am curious to know what everyone else does to improve their performance, in terms of developing the physical attributes needed to excel. Please be as detailed as you can. I'm looking for anything that you do, whether in class or out.

Thanks!

[GeorgeK]

Jason,
The martial art I practiced was Krav Maga but I am switching over to MMA. I would love to learn Filipino MA as well but I just haven't found a good place or group of people to do it at or with. If you can advice on something good in Chicago, I would really appreciate it.

As far as other training, my strength and conditioning program is Crossfit. I have stated that numerous times on the fitness forum but not a lot of guys here get it or like it. Check it out at www.Crossfit.com. You won't be dissapointed. Make sure to read through the posts and download the free issue of "What is fitness?" at the lower left corner. I think it will be a nice addition to your MA and clubbell training. Also, you might want to add Kettlebells to your training. Pavel Tsatsouline, the leading expert on Kettlebells in the states hosts an annual certification seminar in St. Paul. It's a bit expensive but everyone swears it's worth it. I know for sure that Kettlebells work. It would actually be interesting to compare them with clubbells. Good luck with your training!

[JasonE]

I'm pretty familiar with kettlebells already. Here's a short article I posted on the Dragondoor Forum a while back:

I see Kettlebells and Clubbells® as complementary tools. One can take you far without the other, but your journey will be more fun with both.

Here are some of the SIMILARITIES as I see them:

- Both tools are designed to develop full-body strength endurance from the ground up.
- With just a handful of exercises, you can hit every part of your body in less time than a typical gym routine emphasizing isolation movements.
- The transition from workout strength to real-world strength is immediate.
- The body mechanics of the hip snap for many movements are basically identical.
- Both tools are excellent for a wide variety of both ballistic and grinding exercises, allowing tremendous opportunity for customizing workouts to meet one's specific needs.
- Both tools can be used singly or in pairs, with one or two hands.

Here are some of the DIFFERENCES as I see them:

- kbs utilize gripping protocols akin to that used in conventional weightlifting, but the weight is offset and may switch from one side of the palm to the other. Clubbells® use a variety of variable-grip protocols, and the protocols used vary depending on the exercises performed, the thickness of the handle, strength level, etcetera.
- kbs use a displaced center of mass (COM) that challenges the user but keeps the COM near the grip. Clubbells® use a displaced COM that challenges the user differently, and the user can vary this displacement at will by altering the position of their grip upon the handle.

Here are some of the ADVANTAGES/DISADVANTAGES are I see them:

- Because kbs do not tax the user's grip like Clubbells® do, it is easier to work safely with heavier weights. For most strength athletes, the grip is their weakest link, and the displaced COM of a Clubbell® makes it impossible to easily throw around the amount of weight that you can with a kb.
- Because of the displaced COM of a Clubbell®, it directly builds one's grip strength and endurance in ways that kbs can not. The variable gripping protocols also improves one's grip sensitivity and control.
- Because a Kettlebeller's grip is under less stress, it is easier to work a greater number of reps to get an endurance training effect. It takes longer to develop the grip endurance needed to attempt high reps with a Clubbell®.
- The displaced COM of a Clubbell® changes the dynamics of the work that you do. Due to the physics of the work involved, it takes much more torque force production to handle a Clubbell® compared to a kb of the same weight. For most exercises, this enables the Clubbell® user to get an equivalent workout using a lighter weight than the kb user would need.
- The kb is well-designed for pressing or pulling movements requiring a heavy weight, or which require the press or pull to be maintained in a static hold for extended periods of time. It is not well-designed for exploring extreme range of motion or multiplanar movements.
- The Clubbell® is well-designed for developing strength and extreme range of motion in multiplanar movements. It is not well-designed for extended-duration holds in pushing or pulling movements.

All that being said, many of the reasons why I see these tools as complementary should be clear now. Still, everyone has their favorite, for whatever reasons.

I have a personal preference for working with Clubbells®, as using them allowed me to rehab a long list of old injuries and get back to martial arts training with a vengeance. The challenge of manipulating the weight of a Clubbell® through multiplanar movements has dramatically enhanced my coordination. I also like the dimensions better, as I can adjust the resistance at will, work them on all sides of my body, and use them for variable-diameter grip and pinch-grip drills that are impossible with kbs. I haven't progressed to the point that I could easily handle heavy kbs, but that's okay because my immediate needs are met. If I wanted to focus more on heavier weights or static holds, I would include more kb work in my programs.

If you want background info on Scott Sonnon, Clubbells®, Circular Strength Training™, or anything else related, check out my web site listed below. Otherwise, e-mail me at jasonerickson@CSTCoach.com or come to my CST intro session in Minneapolis on October 24.

[Jeremy Lobdell]

Shoulders are a must

In philipino martial arts, shoulder strenth and power with full flexibility are of upmost importance. As well as a well rounded work out program, you should concentrate on dumbell work for your delts, focusing on full range of motion in every exercise. I also use steel and lead pipes to practice my double stick sinewali and redondo exercises. This works really well for abinico corto moves as well. Good luck and welcome to the FMA family.

[GeorgeK]

Jason,
Interesting comparison. Thank you. I'll have to look more into Clubbels. However, I just can't come to your seminar right now but will consider it in the future.

Jeremy,
I think a program such as crossfit (www.Crossfit.com) may benefit you in many ways such as shoulder strength, flexibility, etc. I bet you'll find such exercises as handstand push-ups, push presses, push jerks, shoulder presses, cleans and jerks, medicine ball throws very useful in developing strong core and shoulders. Also, overhead squats require and will develop incredible shoulder flexibility. Besides, all attributes of fitness such as cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy are all addressed to a great extent within the program. We've got quiet a few martial artists who follow Crossfit and they all swear by the program. Have fun!

[Jeremy Lobdell]

Shoulder training

Thanks for the info. My shoulder routine is totally different than anyone else that I've ever met. The good thing is that i've got a Bachelors in Sports Medicine Sciences. The bad thing is that I was the 6th person in the U.S. to have a complete shoulder replacement, my right. In addition to a plastic flex joint with a titanium plate in the front to keep it in place, my entire anterior (front) deltoid was surgically removed. It wouldn't be as big of a deal if I was left handed, but unfortunately I'm not.

[JasonE]

Jeremy - that's one hell of an operation. No wonder you switched full ROM movements. It sounds like you are already employing some of the same principles used in Clubbell work: full-range, multi-planar movements under load. One place you differ from CST is that you are using heavier implements to simulate the movements you would normally do with rattan sticks. Because of the way the CNS adapts your coordination and timing, this can compete with the skills you've already developed, possibly overwriting them and throwing off your timing and precision. In CST, we stimulate the muscle groups without actually simulating the exact movements.

George - I've heard of Crossfit but haven't really explored it yet. I like some of the things I've heard. My only concern is that too much variety can lead to a haphazard cocktail approach to one's training. I'll have to investigate further, so thanks for the link!

[Jeremy Lobdell]

Change in training

Jason-
I feel heavier weights work better for me, simply due to the significant nerve damage involved, (severed C3 in front delt and auxiliary nerve palsey). I worked up very gradually out of fear of looking lopsided. HAHA. Even with this in mind, my right medial delt, lat and trap are obviously larger than the left side by compensating for the absence of the anterior delt.
Iv'e just recently moved to Hawaii and have gone from traditional filipino arts to training with Burton Richardson. I guess I'll find out really soon if my training will work out or not. Even though I've competed in full contact stick fighting before, this is a whole new world. I do feel a lot more prepared though, having a legitamite if more traditional backround. Wish me luck!

[JasonE]

Iv'e just recently moved to Hawaii and have gone from traditional filipino arts to training with Burton Richardson. I guess I'll find out really soon if my training will work out or not. Even though I've competed in full contact stick fighting before, this is a whole new world. I do feel a lot more prepared though, having a legitamite if more traditional backround. Wish me luck!

Jeremy -

That's cool as hell! Do you know Jarlo? He's a therapist guy that also trains with Burton in Hawaii. He was my partner at Scott Sonnon's Softwork seminar and is familiar with Circular Strength Training too. He's a great partner, and he's got a nice sense of flow and he really knows how to commit to an attack. Next time you see him, say "FRICKIN' NINJAS!" for me.

Have fun with your stickfighting! I'll be cutting loose with sticks and boxing at an informal event this weekend, shortly after I teach a CST group session. Afterwards, I'll be demonstrating some of the flow drills we did at the Softwork seminar. After that... BBQ!!

[Jeremy Lobdell]

Jarlo

Yes, I know him. Seems like a great guy. I've had a chance to train with him quite a bit. I'll pass on the message in Tuesdays class. Mahalo

[JasonE]

Jarlo rocks. Thanks for passing on the message!

[Jeremy Lobdell]

Training with Jarlo.

Just got back from class. Spent the whole time training with Jarlo. Man that guy has some wind! He says HI and laughed when I told him FRIGGIN NINJAS! I did manage to bowtie him once, but other that that, I'm feeling pretty pissed about my conditioning. Oh well, just something to work harder on. Later, Jeremy

[JasonE]

Thanks for the update, Jeremy!

I'll have to tell Jarlo to help you build up your wind. The Softwork stuff he and I learned did a LOT for my boxing already. My fighting wind was better and my combos were crisper from being more relaxed. I'll have to ask him how it's affected his training down there.

Take care, and have fun training.

Mahalo!

[ryangruhn]

You must remember that Arnis/Kali/Escrima was/is an art for just about any age to study and be able to defend themself. I think this might be a big reason the conditioning is kept to a minimum in some systems.

Gruhn

[SOUTHPAW]

conditioning

Interesting thread...great posts. Most of my MA experience lies in boxing/MuayThai, but I have some training in FMA as well. I am a firm believer in CrossFit's philosophy, although I do modify the WOD's from time to time...it works. I don't have any experience with Clubbells (sounds interesting). I have quite a bit of Kettlebell experience and I can say that a regular KBell program is fantastic for developing power, grip strength, and overall athletic development, especially if doing high reps snatches and C & J's. Having said that, hitting an old truck tire with a sledgehammer is also a great exercise for strength-endurance, rotational strength, coordination, and grip strength. There are other things one could do, but these two types of exercise would do wonders for your stickfighting conditioning (clubbells sound great too...I just haven't tried them yet). Also, high repetition stick work on a hard dummy or old tire hanging from a tree would help quite a lot for specificity.