He said “Train like you’re in a hurry”
What does this mean and how is it beneficial?
Lets look at what Mick does, and what most of my clients do. They train to fight. Some in a professional sense (Doorman, Military, Police) others in a sporting sense (Judo, Kickboxing, BJJ & MMA). These guys need a body and mind that has the strength and endurance to keep on pushing, never give up, to still be hitting hard 10 or 20 minutes after they started. There is a boxing term for those that can’t go the distance, “Minute men” You don’t want to be a minute man.
So your training must build not only strength and power, but also endurance, tenacity and improve recovery time.
There are several ways to achieve this, the best known being circuit training, but also Density Training, Super Sets and my own favourite the Power Circuits.
Super Sets are a combination of two or more exercises performed in an alternating fashion. Usually they are put together in Upper Body / Lower Body combinations or as Push / Pull combinations, but more possibilities do exist. The beauty of these is that they still offer the opportunity to develop size and strength.
Why they work is simple. To build Size and Strength we must rest and recuperate between sets. Usually around 90sec for size, up to 5 minutes for power/strength. So why not use this time? For example, I may do 3 sets of Military Press for 5 reps with 90sec rest. Each set may take 20 seconds to complete with a further 90 second rest, lets round it out to an even 2 minute in total. For 5 sets, that 10 minutes with less than 2 minutes total work, the rest is, well, rest. If instead we alternate between Chin Ups and Presses, only taking 45 seconds rest. It looks like this: Press ( approx 20 sec) Rest 45 sec Pull (approx 20 sec) Rest 45 sec
Each super set now takes around 2min 10sec, or for 5 sets or a little over 10 minutes. You’ve done two exercises in roughly the same time frame and still managed to get close to two minutes rest between sets of presses. Not only is this a more efficient use of time, but you’re stressing the Cardio Vascular system more and developing your work capacity.
Circuit Training is as old as the hills, there are more styles of circuit than you
Dave and I in full flow
can list, from Mini Circuits, Power Circuits, Complexes, Cardio Based Circuits it goes on. The reason circuits have been around so long and never gone out of fashion? Because they work. With my guys I like to use shorter, intense circuits, I feel they better represent the demands of combat. I use kettlebells, sandbags and bodyweight drills to work the entire body, usually using one of the following formats: Push/Legs/Pull/Legs… Push/Pull/Legs/Core… Strength/Power/Strength/Power
I also like to vary the times, gradually reducing rest as the athletes become more able. There’s to much to say about circuits than I’m going to go into here, I’ve a whole chapter on them in the WMD manual, which is nearing completion.
Density training then is our other option, and it keeps proving its