When commencing a new training program it is necessary to prepare the body for the the more strenuous demands to come by first giving the it a relatively light period of adaptation. Periodization pioneer, Tudor Bompa calls this phase Anatomical Adaptation, in which the main objective is to strengthen the body as whole, correct muscular imbalances, and prepare the muscles, joints, tendons and ligaments for the prolonged and intense training to follow. Most will find that this sort of training is not nearly as satisfying as training for maximal strength or explosive power, however it can be just as challenging in its own right and is of vital importance, leading to greater strength gains over time.
During this period technical and tactical training should be scaled back, and be general in nature, concentrating on repetition of basic techniques and combinations with the understanding that during this phase technical skills will remain unchanged, or even temporarily deteriorate slightly. Sparring should be minimal and light, or could even be discontinued during this phase.
Strength training and skill training should be performed at least four to six hours apart, or on separate days. As a general rule, technical and tactical training should be done before strength training.
The amount of time one should spend on Anatomical Adaptation varies depending on training experience and other factors. It could be as long as eight weeks or as little as two. The greater the experience of the athlete, the shorter this phase would be.
Below is a sample weight training routine that not only satisfies the requirements for Anatomical Adaptation, but will also help to develop balance and joint stability. Be aware that this is a fairly advanced routine does not take individual differences into account and therefore should be considered hypothetical. There are three separate workouts, each of which should be performed once a week, on non-consecutive days, for a total of 3-4 weeks.
Although there appears to be a lot of exercises in each session, the load is light, 40-60% of maximum, and each exercise is performed only once before moving on the next in the series. Where designated, perform a warm up set with 40% of the work weight.
Before each weight training session, warm up with 3-rounds of rope skipping, or similar activity followed by 10-15 minutes of light stretching.
Day-1
Deadlift Warm-up: 1x8 Sets: 1 x 8 Rest: none
Snatch Pull Warm-up: 1 x 6 Sets: 1 x 6 Rest: none
King Deadlift Warm-up: nil Sets: 1 x max reps Speed: Rest: none
Bent Over Row wide grip Warm-up: 1 x 10 Sets: 1 x 6-8 Rest: none
Seated Row, underhand grip Warm-up: 1 x 10 Sets: 1 x 8-12 Rest: none
Incline Dumbbell Press Warm-up: 1 x 10 Sets: 1 x 4-6 Rest: none
Decline Dumbbell Press Warm-up: 1 x 10 Sets: 1 x 6-8 Rest: none
Dumbbell Wrist Curls Warm-up: 1x10 Sets: 1x6-8 Rest: none
One-legged Calf Raise on block Warm-up: 1x10 Sets: 1x6-8 Rest: none
Reverse Crunches Warm up: nil Sets 1x max reps possible
Day-2
Reverse Hyper Warm-up 1x8-10 Sets: 1x6-8 none
Single Leg Good Morning Warm-up: 1 x 8 Sets: 1 x 8
Incline Dumbbell Curl Warm-up: 1 x 10 Sets: 1 x 4-6 Rest: none
Seated Dumbbell Hammer Curl Warm-up: 1 x 10 Sets: 1 x 8-10 Rest: none
Dips Warm-up: 1 x 10 Sets: 1 x 4-6 Rest: none
Lying Triceps Extension Warm-up: 1 x 10 Sets: 1 x 6-8 Rest: none
Shrugs underhand grip Warm-up: 1 x 10 Sets: 1 x 4-6 Rest: none
Shrugs overhand grip Warm-up: 1 x 10 Sets: 1 x 6-8 Rest: none
Toe Ups with dumbbell or partner Warm-up: 1 x 10 Sets: 1 x 6-8 Rest: none
Twisting Crunches on Swiss ball Warm-up: nil Sets: 1x as many as possible
Day-3
Overhead Squat Warm-up: 1 x 8 Sets: 1 x 8 Rest: none
One Arm Dumbbell Snatch Warm-up: nil Sets: 1 x 15 (each side) Rest: none
Single-Leg Squat Warm-up: nil Sets: 1 x max reps (each side) Rest: none
One Arm Side Press wide grip Warm-up: 1 x 10 Sets: 1 x 4-6 (each side) Rest: none
Cuban Press Warm-up: 1 x 10 Sets: 1 x 4-6 Rest: none
Towel Chin Up Warm-up: 1 x 10 Sets: 1 x 4-6
Dumbbell Pullover Warm-up: 1 x 10 Sets: 1 x 4-6
Reverse Dumbbell Wrist Curls Warm-up: 1 x 10 Sets: 1 x 4-6
Seated Calf Raises Warm-up: 1 x 10 Sets: 1 x 4-6
Crunches on Swiss Ball Warm-up: nil Sets: 1 x 4-6
Following is are explanations of some of the lesser known lifts:
Deadlift: Though most people know this one, most do it incorrectly, using too much back in the movement. It should be like one of those posters you see in a warehouse depicting the correct and incorrect way to lift a box: Lift with your legs, not your back!
Snatch Pull: This exercise is like an explosively performed deadlift, but the grip is wider (as in a snatch) you rise up on your toes and simultaneously shrug the bar.
King Deadlift: This was developed by the Australian Strength Coach, Ian King. It's basically a one-legged deadlift. Balance on one leg, step back and bend the base leg until the shin of the raised leg lightly touched the floor. Bend forward as much as you need to complete the movement. For most, bodyweight will be sufficient.
Reverse Hyper: this was developed by powerlifter Louie Simmons to rehabilitate a lower back injury; then going on to set new personal records in the squat and deadlift. Unlike the conventional hyperextension, the torso is fixed, and the legs are raised behind until the body is straight. This exercise is excellent for developing the posterior chain (low-back/glutes/hams), and is very useful for grapplers. Most gyms do not have a reverse hyper machine, but it can be improvised on the edge of the ring, a high table, or even a preacher curl, or incline bench.
Single Leg Good Morning: this is performed the same as a standard good morning except that you stand on one leg, holding the other about an inch of the ground and not letting it travel behind as you bend forward.
Toes Ups: in these the toes are pull toward the body, the opposite of doing a calf raise, a dumbbell or partner pulling on a towel can be used for resistance.
Overhead Squat: like a regular squat only the bar is held overhead, at arms length. Use a wide grip and keep the bar behind your head for improving balance: a humbling exercise.
One Arm Snatch: Use a dumbbell, and start with the weight on the floor, straddle it with a comfortable stance, and pull upwards, driving with the legs, and keeping the weight close to the body, finishing with the outstretched arm above the head.
One Arm Side Press: Grasp an Olympic barbell exactly in the middle and lay it across your shoulders. Instead of a shoulder press, where you press your arm overhead, the lift is performed by pushing a weight above you while bending your body sideways under, and away from it.
Cuban Press: Holding a barbell with a fairly wide grip, start the movement like an upright row, but once the bar is at chest height, rotate the bar in front of the head, and then finish by pressing the arms out straight overhead.
References:
Bompa T, Periodization Training for Sports, Champagne IL, Human Kinetics, 1999
Bompa T, Periodization: The Theory and Methodology of Training 4th Edition, Champagne IL, Human Kinetics, 1999
Staley C, The Science of Martial Arts Training, Burbank, CA, Multi-Media Books, 1999
Foran B, High Performance Sports Conditioning, Champagne IL, Human Kinetics, 2001
King I, Get Buffed, Toowong, Qld, KSI, 2000
Davies J, The Top Nine Exercises for Functional Strength, Testosterone Magazine, number 170, 2001
About the author: Mark Ginther has over 20 years experience in sports, martial arts, and strength training. He has worked with numerous athletes including Michael Hawkins (formerly of the Boston Celtics), as well as several pro and amateur boxers. In 1999 he became the Strength & Conditioning Coach for AMC Kickboxing & Pankration.
He's recently returned from 6 years in Tokyo, where he was highly respected in both the fitness and martial arts industries. He trained K-1 Champion Nicholas Pettas for his comeback, and has written for, or been featured in several of the industry’s top publications. His monthly strength & conditioning column has appeared in Full Contact Fighter for 4 years, and ran for 2 years in IRONMAN Japan. He was featured in a cover story in Tokyo city magazine, Metropolis, and interviewed for the Japanese bodybuilding magazine, BODYPOWER. His fitness column ran in Tokyo’s Player for 6 months.
