Working with both professional martial artists and rugby players, the need for multi-disciplined training is essential. Whilst each sport is unique, the physical requirements are similar. The anaerobic energy systems (shorter, more explosive movements) dominate and therefore strength and power training is necessary. Don’t get me wrong, I am not anti ‘cardiovascular’ training, as most of my athletes and colleagues think. I just feel that the sports specific training such as rugby field work or pad work/grappling on the mats works the aerobic system adequately so time spent away from the field/dojo could be used more effectively. I also feel that 1-2 days per week could be used for lower intensity work and remedial exercises so these sessions are ideal to perform the longer duration ‘CV’ work.

With regards to bodyfat levels, if the athlete has an optimum diet and training programme they shouldn’t need to include long duration ‘fat burning’ sessions.

So what is the Big 5 for Sport?

After reading 'Never Let Go' by Dan John, it got me thinking of my own Big 5 exercises that carry over to multiple sports requiring elements of strength and power. I have taken into account the technical aspects of the exercises and time needed to master safe techniques. Each of the 5 exercises can also be adapted for people with injuries and differing physical characteristics.

Here is my number 1 exercise that every athlete should endeavour to master.

1) The Squat.

The squat is commonly known amongst strength and power athletes as the king of all exercises. For this series of articles I am going to cheat. I am grouping the squat into a short list of variations as I think that there is no better or worse version. Top strength coaches are always arguing as to which exercises are the best. Mark Rippetoe classes the back squat as 'the daddy', whilst Mike Boyle prefers the single leg variation. It is almost like the top carpenters arguing whether the saw is better than the hammer. I say use them all to suit your purpose.

My list is a) Back Squat, b) Front Squat, c) Overhead Squat, d) Split Squat and e) Single Leg Squat.

Each sport and athlete will benefit from using more than one variation. Each version has a list of advantages and disadvantages however. Barbells, dumbbells, kettlebells and even resistance bands and chains can all be used to perform squats. The overall effects the squat has on the body such as core stability, growth hormone release and obviously leg strength make it a multi-faceted tool that is impossible to ignore. Unfortunately it is often ignored or performed incorrectly.

Here is the Back Squat and Front Squat in more detail.

Back Squat

1) Place the bar on the upper back as shown and step back from the rack.

2) Set the feet in shoulder width or slightly wider, turned out at approximately 30 degrees.

3) Inhale and tighten up the body and descend into the squat ensuring the knees track over the feet and the weight stays on the heels.

4) Keep a tight arch in the low back and when the top of the thigh is parallel with the floor press the heels into the floor, keep the chest high and return to the standing position whilst exhaling through pursed lips.

Front Squat

1) Place the bar on the front of the shoulders as shown.

2) Set the feet in shoulder width or slightly wider, turned out at approximately 30degrees.

3) Inhale and tighten up the body and descend into the squat ensuring the knees track over the feet and the weight stays on the heels.

4) Keep a tight arch in the low back and when the top of the thigh is parallel with the floor press the heels into the floor, keep the chest high and return to the standing position whilst exhaling through pursed lips.

Summary

The squat utilises the major muscle groups of the body, it requires a lot of oxygen to perform multiple reps and it helps to strengthen the ankles, knees, hips and spine which are of utmost importance in every sport.

Bodyweight variations can be used in circuits for metabolic conditioning. Jumps squats can be used to increase speed and power. Single leg squats help with knee and hip stability to prevent injuries. The overhead squat is the ultimate core exercise and the front squat is essential where the Olympic Lifts are required for the clean.

In the next article, I will be highlighting the various versions of the Deadlift. Be sure to check it out.

John Heaton MMA CSCC
2010 UIBBN World Champion

For more information on John and his services, visit JohnHeaton.co.uk.