Outside/open field/bleacher training

[rezident]

Gonna be helping my lil cousin do some training outside Today, conditioning, sprints, hills, bleachers, some plyometrics... But I need an idea for a good workout. With plyometrics being the forerunner. Any suggestions for a specific workout?

[Bamaispriceless]

You could do a upper body/lowerbody circuit. IE:

15 plyo pushups
Run bleachers

I know a decent bit about circuits, but nothing about plyo's...so you find the plyo exercises.

[BLACKHAWK3634]

What exactly are you/your cousin training for? I have quite a bit of experience with regards to plyometrics though most of the programs i have done are more football specific.

[BLACKHAWK3634]

Personally I would run it like a circuit with multiple stations. A minute (or more if you are already in great condition) should be spent at each station working 100%. When the minute is up take a 30 seconds rest then go to the next station.

Here are some examples of different things you can have as stations. Try to find a good balance between upper and lower body.

Box jumps: If u can find boxes of different heights that would be ideal. On boxes that are only like a foot or so high you are using predominantly calf muscles. On boxes that are much higher you have to use all your leg power.

Hurdles: If there happen to be hurdles lying around (i'm assuming this is like a highschool football field w/ a track) set up like 3-4 hurdles in a row for a station. Hop over each hurdle, turn around then come back. Repeat as many times as necessary.

Jump Rope: If you can find a weighted jump rope as well as a normal one that would be great. Either way this one is pretty self explanatory.

Skips: Yes they look gay as fuck but they have unbelievable benefits when it comes to footwork and explosiveness. Use different kinds of skips. Do short quick skips. Do normal schoolgirls skips. Then do skips that are exaggerated in which you really push off with your legs.

Ladder/tires: step through them stepping in between each rung.

Frog jumps: Just get in the position of a baseball catcher and jump up and land in the starting position. Repeat until time is up.

Four square: Have a square divided into four quadrants. Four rubber mats placed together work, paint on a board, paint on the grass, just envision there being four squares whatever. Just start in one square with your feet together and hop from from one square to the next in clockwise or counter clockwise fashion.

[BLACKHAWK3634]

Now for upper body

Take a 45lbs plate (or smaller if you must). While standing up hold the plate with two hands out in front of you. Push and pull the plate from from/to your chest at a steady pace while side stepping.

Medicine ball: Stand a distance away from your cousin. Using a good sized medicine ball (25lbs+) throw it directly at him as hard as you can. Try to knock him the fuck over each time and have catch it and do the same to you.

Do different variations with the medicine ball. Hold it between your legs and throw it up as high as you can. Do overhead throws. Do one arm throws like you were throwing a shot put. Hold the ball on your hip and twist your body and arms to throw the ball. Do whatever other variations you can come up with.

Pushups: Shoulder length apart, wide, triangles just mix them up. Try doing them while clapping as well.

One armed dumbbell snatches

Berthas: These are absolutely miserable. Start in the endzone of a football field and bear crawl the length of the field to the other endzone. Get up and sprint across the endzone. Crab crawl back to the other endzone. Get up sprint across.

[rezident]

It's for a submission grappling tournament here in Pittsburgh on May 26th, but overall it's just for general MMA conditioning. He's gonna be a fighter once he's truly INTO it. He's been training about 3 months now, started in January, took a month off, then started up again in March, and has been doing it religiously since, and his first tourny is on the 26th, so He's getting that much more serious about cardio

[rwo13]

Originally Posted by rezident

It's for a submission grappling tournament here in Pittsburgh on May 26th, but overall it's just for general MMA conditioning. He's gonna be a fighter once he's truly INTO it. He's been training about 3 months now, started in January, took a month off, then started up again in March, and has been doing it religiously since, and his first tourny is on the 26th, so He's getting that much more serious about cardio

What division is he gonna be in? I might be doing that tournament also.

[boxhead51]

do a burpee sprint up the bleacher do 2 burpees sprint again until you get to 10 burpees see how you feel