Articles Equipment Example Workouts Great Links
As you will see here on this page, Most of what I have noted here has been taken from Ross Enamait. I have adopted these techniques to my workout routines as well as to the way I train my clients. He is an amazing trainer and a very professional teacher. So in no way shape or form do I want to take anything away from him and claim credit. Be sure to check him out too. Ross Enamait... Thanks!!!
As you will see below, I have listed my favorite articles. Please make sure that you make the time to go through them. I hope that you find them as useful and informative as I did. Hardcore Training - Ross Enamait Strength Training For Fighters - Ross Enamait The Importance of Variety - Ross Enamait Do Not Confuse Strength With Conditioning - Ross Enamait Jump Rope Training Part 1 - Ross Enamait Jump Rope Training Part 2 - Ross Enamait |
I have compiled a list of items that I have found to be very useful in my workouts as well as with my clients. Everything that you see here has been very successful and is relatively cheep to make. These gi sleeves are great for working on your grip and help improve your over all game. If you are a judo/jiu jitsu practitioner, this is a must have! The great thing about this is that you can create your own sleeves from an old gi you have laying around the house. A little sewing and a D-ring and your set to go.
Medicine Ball The medicine ball is a great way to improve on your explosive strength. Using this for ball slams is one way to replace the sledge hammer drills making it very safe to do... even when you're tired. Making your own non-bounded medicine ball is very cheap and doesn't take too much time to complete. Step 1: You are going to need the following items: - Sand (play sand from Lowes or Home Depot works great. The more fine the sand the better.) - Rubber basketball (you can find these at Target for about $3.95) - Duck Tape - Bicycle tire tube repair kit - Amazing Goop glue - Inflation needle and pump - Funnel (Target carries these in the cooking section) - Metal file - Soft copper tubing (1/4 inch) This is in the pluming department. - Solder Gun - Weight scale Step 2: You need to be able to create a hole in the basketball to allow for sand to go through. I found that making a small hole using a solder gun is the best thing to do. It won't allow the ball to rip and it makes a clean hole for your copper tubing.
Step 3: Once you have created your hole, you need to create the funnel. You are going to need to cut the copper tubing so that it's not as long as you bought it at the hardware store. Use the metal file to shape the end with a point making it easier to insert into the ball. Depending on the type of funnel you use, you might have to use some duck tape to fill in the gap between the copper tubing and the inside of the funnel.
Step 4: Make sure that you put the inflation pin into the basketball prior to filling it with sand, this will allow for air to escape as the ball starts to fill with sand. Now start to fill the ball with sand. It should take you about 45 mins to get a basketball filled with 20 lbs of sand. Use the weight scale to ensure the proper amount of sand that you desire.
Step 5: Once you have reached your weight goal, it's now time to seal the ball. There can't be enough said about this! If you do this improperly you will not have an air tight seal and you will not be able to fill the ball with air and you will loose your sand. Please read this carefully: Use the bicycle tire tube repair kit. You will find a large rubber patch and some smaller rubber patches. Use the small rubber patch first and roll it together and stuff it into the hole in the ball. Once it's in the hole, cover it in the rubber glue included in the kit. (As seen below) The glue will soak in and level out. Once it's dry, you will need the larger rubber patch and the Amazing Goop glue. Now since the ball has rivets you need to use a lot of glue to create a strong and air tight seal. Measure the patch and center it over the hole in the ball. This is where you are going to put all the Amazing Goop glue. Once the glue is on the ball, place and center the large rubber patch and apply pressure. Note: you may need to hold that patch in place until it starts to dry or else it will bevel up and the ball will not have the air tight seal. Once this process is complete, you will need to let the ball dry prior to using it or filling it with air.
Step 6: Once the patch has dried for 24 hours, you can now fill the ball with air and get to slamming. This is a very cheep way of making a great workout tool. This project should not cost you more than $20. Better than buying one for $50 or more. Happy slamming!
Band training is another great way to work on your explosive strength. You can find bands from approx 40 lbs - 175 lbs of resistance.
Waterball The water ball is nothing more than an ab ball filled with water. This works on your grip and stabilization muscles. It's a great way to work on those guillotine chokes and breaking the guard. All you need to do is buy an ab ball and use the provided pump or regular hose to fill it with water. Note: Regardless of how much water you start with, keep in mind that the more air you fill the ball with the harder to grip. Beginners, keep the water and the air level low. Advanced: The balls the limit! The Valeo body ball is a great one mainly because the pump included works well with pumping water.
Rollouts Rollouts are a great way increase your core and upper body strength. As you can see here from the Ross Enamait video, there are so many things that you can do with this simple exercise tool and they are very easy to construct.
How to build this: Step 1: You will need the following items... - x4 6" lawn mower wheels - x2 10" hex bolts, .5" thick with matching nuts - x8 matching washers - x4 hose clamps - Duck tape - Glue (Amazing Goop) - Optional: Rubber or foam for softer grips
Step 2: First get the 10" hex bolt, 4 washers, 2 hose clamps and 2 of the wheels. This is the order that each rollout is on the hex bolt: washer, wheel, washer, hose clamp, grip (rubber or foam) with duck tape to secure it, hose clamp, washer, wheel, washer and the nut. Now the best way to do this is to place everything on the hex bolt but do not tighten the hose clamps yet or place the grip on until the very end. This will make everything so much easier for you. Step 3: Once you have done this you will need to secure the nut at the end of the hex bolt with glue because it does not stay on as well as you might like. Amazing Goop glue works really well, another alternative is Shoe Goo. Just apply a little to the threads of the bolt and put the nut on. Once this dries, the bolt will not come off again. Step 4: No you will need to push one hose clamp, 2 washers and a wheel to one side. Once it's flush with the end of the end of the hex bolt tighten the hose clamp down to secure everything in place. Do the same with the other side as well. Note: Make sure to either cut or bend the excess hose clamp to avoid any injuries. Step 5: Now to create the grip; there are many way that you can do this. Be creative. You might find it useful to use bike inner tube, duck tape, or foam as the grip. It's completely up to you. Whatever you decide to use, just make sure to secure it with duck tape to keep it in place. That's it. Now you are done. Have fun working out. Jump Rope This is another way that you can work on your conditioning. You can use the jump rope instead of doing sprints in between exercises during circuit training routines. This comes in handy when you have limited space or need to train inside. Be sure to read Ross's articles above about Jump Rope Training.
Rope training is great for working on your upper body and grip strength.
Tennis Balls Want a great way to improve your grip strength? This is one cheep way and let me tell you that it is not easy! Simply get two tennis balls and cup them in your fingers (not your thumb). Next you will need to balance them on a pullup bar. You will notice that your weight starts to pull apart your fingers. Once your grip gets strong enough to hold on for an extended period of time, you can start to change it up by doing pullups and chinups.
This is another great way to improve your grip strength anywhere! You can do this exercise while at work or watching TV.
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Here are a few different types of workout routines that I use. Keep checking back for new ones. Beginner Workout 1 (Conditioning) x25 Burpies (Jump to park bench seat) x25 Squats (Butt to park bench seat) x25 Scissor Lunges (Count on same leg) x25 Jumping Jacks Workout is conducted at 100% speed, strength and effort. Between each exercise you will sprint 100 yrds, at the end of each set the sprint is 200 yrds. There are 3 sets. Intermediate Workout 1 (Conditioning) Burpee Chinups/Pullups Box Jumps (Park bench table top) Ball Slams Scissor Lunges (Count on same leg) Rope Climb Workout is conducted at 100% speed, strength and effort. Between each exercise you will conduct suicide sprints (5, 10, 15, 25 yrds), at the end of each set, conduct suicide sprints twice. There are 4 sets (Set 1: 1:15 min, Set 2: 1 min, Set 3: 45 sec, Set 4: 30 sec). |
