If you are still working body parts, you are probably one of three people: You are a bodybuilder, you are recovering from an injury and are going through physical therapy or you have no idea what you are doing. The difference between performance-based training and outcome-based training is that I am allowed to work within my capability level.
Outcome states how many, how much and how fast. Performance states how well. If we work this way, we can work with what we are given, because performance is measured by doing what we can with what we have. This is a system that retrofits the body, or combat chassis, so it performs with maximum efficiency at maximum capacity. Focusing on self-preservation and longevity, CST introduces the chassis and its external components to power, strength and agility training in all planes of motion within the full muscle spectrum range.
As the chassis is upgraded, it becomes a battlefield multiplier that in turn becomes a force multiplier. CST improves rate-of-force production, strength, muscular development, speed, quickness, proprioception and functional flexibility. To put it simply, there are five keys to building a better combat chassis. Your diet should be simple: Eat real food. Food does not come in a bag or box. If it does, it is a product.
Shop at the periphery of the grocery store. What do you need in the other aisles? The organization is superior. You get a LOT of bang for your buck. It's just very complete. It's one source for training with Sandbags and not ten inferior ones. It is straight-forward, well-organized, and surprisingly easy to read I really like this book.
For most trainees, it can be applied to their training even if not an MMA or combat fighter. Add to Cart. For additional details on adding eBook files to your particular device please click here. You'll learn:. The book comes complete with a range of follow along training programmes that will get you in the best shape of your life. With a little work, all programs are understandable, able to be completed, and can add variety to any training program. That is up to the reader to decide on their needs.
Overall a short easy read, but best read by someone who has a background in trying Crossfit or Gym Jones style of training. Is it a must read?
For the book refer to combatstrengthtraining. I bought it yesterday and it is a good read. I found it refreshing because it is short and to the point. No big science theories or citing tons of research. Just get out and get after it. Anyone else read it? Build your girth by performing a twenty-rep set of bench presses or dips, followed by either ring or standard push-ups.
When you fail at push-ups, do them on your knees. But dont get poopy pants if someone makes fun of you. A simple way to develop your neck is to do a modified bridge on a bench. It is absolutely necessary to work your neck. After all, it supports your chassis command center.
Observe caution when doing bridgesthis is your C-spine were messing with. Ad- just the amount of resistance by adjusting the distance your feet are from the bench. Do the same thing for the back of your neck while sitting on your ass. Complete your workout by performing one hundred reps of your favorite abdominal exercise. Simple sit-ups will suffice. This entire workout will take you all of twenty to twenty-five minutes.
Keep in mind that it is just an example. There are plenty of other compound building exercises that you may sub- stitute for your twenty-rep set. Before you touch anything that increases resistance, make sure you warm up properly.
So stop pissing and moaning about how tired, old, fat, out of shape, broken, or sore you are. Nobody gives a shit. Protect yourself and your loved ones by maintaining a fit mind and body.
One must develop an instinct for what one can barely accomplish through ones greatest efforts. I pulled this Einstein quote to explain some of my drills and to help define my training methodology. So a goal that would be difficult to achieve, but doable, is as follows in this question: If you had cloned yourself yesterday, could you kick your clones ass tomorrow. The time is relative of course. The point is this: Are you making incremental gains to improve your mind and combat chas- sis?
Are you pursuing goals that are not easily achievable? The week should be broken down into a strength day, power day, speed and quickness day, and a hypertrophy muscular development day. Workouts should be done in circuit and should last between twenty-five and thirty minutes. Individual exercises should be per- formed in anaerobic chunks to near metabolic threshold to achieve an aerobic goal as well.
As you may recollect, I am not a fan of body-builder-type workouts. I do not harbor disdain for body builders, but I think it is a waste of an investment unless, of course, you are a competitive body builder. Besides, there is no ass-kicking quality to peaks on biceps.
Your clone will not be impressed. To summarize previous sections: we need to work compound movements, in all planes of direction, and within the complete muscle spectrum. This missing links section focuses on just that: the final pieces of the puzzle that bring ev- erything together.
These are done in conjunction with your workout or at the end of it. They may even be incorporated into the workout. Let your imagination run wild. If you are nursing a bad knee or back or have joint pain that is unexplainable, it may not be your body breaking down but an imbalance in your combat chassiscommon with those of you pseudo body builders who work the front much more than the back.
For example, you do tons of bench presses or heaps of leg extensions but dont work the opposing groups as much. You may be overworking in one area and underworking in another.
They may also occur simply because of patterns you create and constantly rep- licate. I developed an imbalance simply because of how I standstood. This is how I stood for everything I did.
Because of this habitual behavior, I developed bursitis in my right knee to the point where the pain was incapacitating. I had to change patterns. That started with changing my stance. Changing my stance and a good stretching regime will mitigate my muscular imbalances, giving me an edge on my clones mobility.
Id recommend finding a qualified physical therapist PT or DPT or certified athletic trainer ATC who can give you an accurate assessment of your status in terms of muscle balance, imbalance, and movement.
Yesterdays clone has an imbalance that causes him excruciating pain when he steps hard to the left. I will force this movement on him and front kick him to the sternum. Hand and eye coordination. Most of us wouldnt think to work this in a gymlet alone work it at all. But it is necessary to wreck your clone in the event he has an ocular domi- nance. The easiest way for me to work hand and eye coordination in my gym is by throwing a ball against the wall.
My drill requires that if I throw it with my right hand and catch it with my left, I continue by throwing it with my left hand and catching it with my right. Initially, you will. Another wayand a safer wayto work hand and eye is to bend at the waist, focus on a point directly at the floor, bounce a ball to that point of focus, and catch it with the other hand.
Repeat in the opposite direction without losing focus on that point on the floor. Yesterdays clone was strong right-eye dominant. I can feign a left jab and throw a punishing right hook to the back of his mandible. Good balance and a strong core go hand in hand, and a strong core usu- ally means better posture, less back pain, and improved performance during exercise and athletics.
Plus, the better you balance, the less likely you are to fall or injure yourself. If you havent thought much about maintainingor enhancingyour balance, now is as good a time as any to start. Your clone may be slacking! The easiest way to improve balance is to stand on one leg.
Most of us are better balanced on our strong side, so equal attention to both left and right sides is necessary. I use a kettlebell stood on end to work balance. The kettlebell must be heavy enough so that it cant be muscled upright but only balanced upright. Once upright, stand on one foot. Slowly twist your body to face different directions, look in different directions, or close your eyes to increase the difficulty level.
Your sense of vision is a big part of the balance equation. It works hand in hand with the proprioceptive systems to maintain balance and prevent falls. By staring at a single focal point minimizing your head and eye movement , youll balance more easily.
If you move your gaze or take vision out of the equation altogeth- er, its harder to balance. I have recently increased the difficulty level of this drill by incorporating a balance beam. It is a simple two-by-four with a base, but it does the job. I will upright and balance the kettle- bell overhead, walk the length of the beam, change hands, and change directions.
Designed to be performed with a kettlebell, I use a full-length barbell to increase the level of difficulty. While lying on your back, balance the bar above you with one arm and get up to a full standing position. Reverse the motion by lying back down. Change hands and do it again. My clones balance sucks on his left side. I am hoping to battle in a con- struction site far above the ground where my superior balance will rule, and he will fall to his death. Hand strength is arguably the most functional type of strength out there.
From shooting, climb- ing, or digging your claws into an adver- sarys eye sockets, you use your hands in day-to-day activities more than any other part of the body. The hands are also a crucial component of most upper-body ex- ercises, so having strong hands will help your training all around. A limiting factor. Simply working grip is not enough. You must work the tips of your phalangesI love using that word! Ropes, balls, bars, etc. Try doing pull-ups by draping a towel over the pull-up bar and using the rolled-up towel as your grip.
Use a platform to rest your forearms on. Do this at the end of your workout when you are already pre-smoked. My clones finger strength is very good. Mine will be better, and I will be better equipped to crush his windpipe. As mentioned in a previous section, the neck supports the command center. This is not optional, especially if you wear full kit, including a brain bucket. It is not acceptable to have a pencil neck on top of your combat chassis. Simple buddy-assist manual resistance exercises performed twice a week can determine wheth- er you go limp or are able to stay in the fight when taking one on the chin.
Another way to develop your neck is to do a modified bridge on a bench. Take caution when doing bridges. This is your C-spine we are messing with. Adjust the amount of resistance by adjusting the distance your feet are from the bench.
My clones neck is strong. He works his neck regularly but neglects the back of his neck a bit. I will have rotational strength in all directions. Ive also showed you common functions that other training protocols typically neglect as well as potential weak links in your Combat Chassis of which you need to be aware.
Hopefully youve found this information beneficial. But, this book is only the beginning of your Combat Chassis retrofit. My goal is that you shift your focus to what really matters from a PT perspective so that you can see your own path more clearly. Training toward outcomes simply emphasizes how many, how much, and how fast. Performance-based training focuses on how well you do at each given task — e. If we train this way, we can work with what we are given and more effectively push ourselves to improve.
0コメント