Some people think that the answer is by training countless hours on the mat. That answer is not wrong, but rather just incomplete. The other part that is normally overlooked is the hours of sweat that is lost during your strength training sessions.
Now if you think we are talking about just doing Chest and Tri’s on Monday and Back and Bi’s on Tuesday…you are DEAD WRONG. The end of each of your strength training sessions should look like the end of a training session at the academy…Dead bodies on the floor.
If I want my BJJ/MMA athletes to have that last burst of energy in the final minute, or round, of their match…I need to make sure that the final couple of minutes of every training session are the toughest moment of the lives.
This is where I like to bring in a concept that I learned from Martin Rooney and that is a “Finisher”. A “Finisher” is very easy to perform and can either be done at the gym, the academy, or even at the comfort of your own home. One reason why I like to include these in my athlete’s workouts is because it really forces them to push their training to the next level.
One thing to remember when inserting this into your programming is that we should be cautious to our overall volume during the workout. For example, if you have completed a number of circuits or a lot of weight training, even though you want to do more, your body may have had enough. One thing that I always remember when I am doing my programming for my athletes
Is that “more is not always better…better is better.” Too much training in the gym may start affecting your training on the mat and that is something that nobody wants to see.
Here is my top 3 “Finishers” that I like to use with my athletes: