The ability to run is more than just genetics. While it's true that genetics play a large role, it's not the only role. Knowing how to run can enhance your athleticism and keep your body healthy. Foundational Running Mechanics uses plyometrics to teach you the proper way to run. In this program we focus on foot strength and flexibility as much as anything else because your feet generate so much power. You will learn to use your arms and legs together in order to maximize your speed. Once you know the proper way to run, you can maximize your athletic talents.
Place barriers 4 feet apart. When you first start you want to go slow so that you get the correct movement pattern and technique. You may have to do this a few times the first session. Then work on speed over the next few sessions. Once again, you may have to do each exercise a few times. Once you have mastered speed and technique you only need to do each exercise once, (unless you trip or feel you need to do it again). Editor's Note: Barriers will be available soon from our store. If you don't have any kind of physical barrier, you can still benefit from this workout by jumping over lines of tape, or some other marker.
Pele was famous for his ability to attack the ball and defenders alike. Not many know this, but he's probably one of my favorite athletes. Watching a video of him inspired this workout. Laterally, he was unstoppable, and his body control was amazing. As a soccer player the hips core and feet are your weapons, the greater the control of your limbs you possess the better. Your spine is a big part of that after this they will "Call you Pele", my friend. This is my first soccer workout, hope you enjoy it! Goal!!!
On the slantboard have someone toss a soccer ball at your feet and kick it back to them. Do this with your foot, in every position, on each side of your body.
This is my my routine when I'm not training for a specific fight. When I'm not fighting I like to focus all my efforts towards Brazilian jiu jitsu. BJJ is my first love and one of my biggest passions. It is an art that demands so much more than absolute strength: functional strength, timing, rhythm, and so much more. Your flexibility and coordination are your tools, do not mistake jiu jitsu for simply technique and flexibility. Your athleticism is your tool…too many jiu jitsu players only focus on strength training and technique not on what moves and what controls them. That needs to change if jiu jitsu is to evolve. Understand this is the De Arte Suave, "the gentle art", the art of timing, the art of coordination, the art of the feet, the art of the hips. Training all of these is necessary to excel and become a champion.
Muay Thai is devastating art, showcased in mixed martial arts by some of the sports best. It is filled with elbows knees, and kicks unique to only this style. Training for such a style should be unique and just as specific so all power is generated from the hips, hamstrings, spine, and feet. That's where this work out will focus on…keep in mind the lead leg and the posture of muay thai is what sets it apart and the use of your hips is what gives it its devastating power.
keep in mind to try and keep torrent pace through this work out one right after the other try and string all the work out together one after the other not pasuing between movements flow relax and explode
In juijitsu, control is the ability of maintaining, as maintaining is the action of control in juijitsu. The athletic attributes that contribute to the aspect of control in jiujitsu isn't really strength but technique a good aerobic and anaerobic base. Great flexibility, body and spatial awareness. many positions of controls and guards take much stamina and dynamic flexibility also in situations such as long drawn out stalls such as trying to pull of a tough submission from the bottom. It takes great flexibility, stamina, body control and spatial awareness (proprioception)to control your opponent and maintain position.
In Brazilian Jiu-Jitsu, your core is vital to your attack. Your hips influence these aspects, but in Jiu-Jitsu the mind starts the attack, your core (stomach, lower, back spine, and hip abductors) carries it out and your base (your feet) stabilize it. All movement comes from the feet–this is no different in Jiu-Jitsu. To up your offense you need very nimble feet, a powerful core, and explosive movements. It's not only enough to time the attack correctly–for when you find timing, you must also attack and take full advantage of the opportunity. It is nothing to have proper timing if the body is not prepared to execute.
In jiujitsu and wrestling think about how many times that your body is applying even force. What I mean by this is that in jiujitsu while one arm is applying force the other is blocking a hip or cupping a bicep, etc. Strength and force are applied in different and unorthodox position especially on the bottom applying proper force is a matter of functionality timing and rhythm. Less than absolute strength it is patience and stamina that win the day in grappling.
Editors Note: The opening video is an excerpt from Arte Suave: Jiu Jitsu Life, an amazing grappling documentary. It features BJJ phenom Andre Galvao. We weren't able to find a link to the owners of the video so it's published without permission, but if you own it please let us know and we'll put attribution up immediately. -gh
