Develop Combative POWER, SKILL and FAST RECOVERY with this all inclusive regiment.
You may think I’m a machine – train all day, fight and f#ck all night only to get up in the morning and do it again.
Well, I would love to keep that myth going, but the truth is, I get out of shape, I take breaks from training and to be honest – you kind of need to take those breaks to keep your sanity.
All athletes train in a cycle.
There’s time off, start up, ramp up compete/ maintain and then cycle it over again.
The trick is to listen to you body and mind, and allow yourself time off but don’t get TOO OUT OF SHAPE.
The older you get, the higher and longer that road to fitness becomes. So it’s best to plan time off and train smart to avoid injury.
I’m 45 years old an I’m not planning on slowing down until 65 (heck if the Spartans can do it, so can I).
Over the decades I have literally tried EVERYTHING from body weight only exercises to kettlebells. I’ve trained for 5ks and 180 mile relay races. And over all (and experts will agree) the BEST combination for overall fitness, performance and purpose is resistance training, with limited cardio training and functional exercise.
*I should also point out that nutrition CAN NOT be overlooked. Proper diet accounts for the majority of your success. What you put in, you need to burn off -and it’s better to run your engine on hi-test fuel than the cheap stuff, but that’s another post.
Like I mentioned, there are 3 aspects of popper training: Resistance (Anaerobic), Cardio (Aerobic) and Functional.
I lift weights. There’s no way around it. In terms of building bone density, the natural release of HGH in your blood as well as the correct hormones, there’s nothing better outside of a physician. You need to use resistance.
People make this mistake CONSTANTLY. When we hit middle age we all start running marathons and in my opinion, “it ain’t good for ya.” It turns men into old women and causes more damage than it does good. Let me ask you….
Functional Training – It’s important to do activities that engage your entire body and your mind. And while lifting tires is cool (and I do it sometimes myself) and jumping on inflated balls with weights is impressive – it lacks something HUGE, purpose.
When you played sports you didn’t need this because your body was moving and training with a purpose. Now at the end of the day it doesn’t matter if that functiona” training is Basketball or Rock Climbing. But me, I like to kill three birds with one round and train in SDTS Combatives.
With the SDTS you can take do your Cardio, your Functional Training AND practice self defense.
Hey, you’re busy, so you better make the most out of your time. Make no mistake. I DEFINITELY take time off from combatives training to surf, do Judo, rock climb, wrestle, cycle, hike, and anything else I can think of, but I always come back to the SDTS.
The SDTS is my foundation because it has a REAL value.
Being able to do squats on a bosu ball is great…knocking someone out with the edge of your hand – a hell of a lot better.
OK, as promised the Ultimate Work Out.
It’s combines resistance training and SDTS Combatives for an overall effect of functional skill and power with fast recovery times. .
All sets 1 minute rest in between (it moves fast)
Bench Press 4 sets – 5/4/3/10
Dumb bell Shoulder Press 4 sets of 10
Behind the Neck Press 4 sets of 10
Cuban Press 4 sets of 10
*Superset 1 exercise set right to the other
10 Tricep Dips and then 12 Lateral Raises
Tricep Dip/Dumb bell Lateral Raise 4 sets of 10 and 12
* Combo: 1 exercise movement to the other
1 Lateral Raise, 1 Front Raise, 1, Rear Delt Flye,
1 Overhead Press = 1 Rep
Dumb bells: Lateral Raise, Front Raise 3 sets of 8
Rear Delt Flye, Overhead Press
Back Squat 4 sets – 5/4/3/10
Front Squat 4 sets of 10
45 Degree Single Leg Press 4 sets of 10 (each leg)
How to 45 Degree Leg Press
*Note this shows both legs, you will do only one leg at a time.
Place your foot where it would normally be in the two leg press position.
Calf Raise/Hanging Leg Raise 4 sets of 12/12
Ab Roll out 4 sets of 10
Weighted Pull up or Regular Pull up 4 sets – 5/4/3/10
Dumb bell single Arm Row 4 sets of 12
Incline Dumb bell Curl 4 sets of 10
COMBO 4 sets of 8
Zottman Curl, Cross Body Curl
and Pronated Curl
Incline Bench Press 4 sets of 6 & 6 Drop Set*
*Drop Set is when you do one set and then drop the weight by about 40% and do another set immediately after. In this case you would do 6 reps of 100 pounds and then drop the weight to 60 pounds and do another 6 reps.
Incline Dumb Bell Bench Drop* 4 sets of 6, 6 and 6
*Bench Drop is when you take an adjustable bench press, start it at a high incline for the first 6 reps, drop it to a medium incline for the next 6 reps and then flat for the last 6 reps. So it’s essentially 4 sets of 18 reps (it’s a bear).
Cable Flye High to Low 4 sets of 10
Close Grip Bench Press 4 sets of 10
COMBO 3 sets of 8
Tricep Pushdown, Tricep Dip,
and Narrow hands push up
Dead Lift 4 sets – 5/4/3/10
Romanian Dead Lift 4 sets of 10
Zercher Squat 4 sets of 10
Weighted Incline Sit Up 4 sets of 10
or Incline Sit Up
Barbell Landmine 4 sets of 20 (10 each side)
Points to remember.
- You can substitute SDTS Cardio for some other functional exercise or ADD running, walking or cycling for 20 to 30 minutes in addition to your SDTS Training.
- You can also take Day 6 off so you will have two days off. But If you did that I would insert that rest days 4 and day 7.
- Try to SLEEP. Sleeping is when your body repairs itself. The more sleep, the better.
- Take every 7th week OFF. Train for 6 weeks, then rest or 1 week. This will give your body time to repair.
- Plan to miss workouts. That’s life, just be consistent. If you miss day 1 you can just push the cycle back a day so you train the correct body parts in the right order.
- If you have access to the equipment, the weight training will take no longer than 45 to 50 minutes. Your total investment of time should be about 1 hour and 2o minutes MAX.
If you have any questions, post them in the Insider Forum HERE.
See You on the Inside,
Founder, The Self Defense Company