Top 5 Band Movements For Combat Athletes

When it comes to strength and conditioning for combat sports, there are many tools that can be used and its ridiculous to think that just one thing can get you the type of results that you're looking for. Within my writings, I've talked about training with barbells, dumbbells, bodyweight calisthenics, kettlebells and even odd objects like sandbags and kegs, but I haven't touched on one of my favorite tools to use and that is a pair of bands from companies like Jump Stretch, Iron Woody, LifelineUSA or the AB Band.

Bands are an excellent tool for developing various energy systems, grip strength, rotational power, and even for adding muscle mass through various high rep movements targeting specific areas. Because of their variable resistence, all movements done with the bands become HARDER as you move through the range of motion of whatever movement you are doing.

Wrestlers and judokas have been using bands and innertubing to practice various movements for YEARS, not only as a means to hone their technical skills but to get in ridiculous condition and very strong in a sport speficic manner while maintain speed and flexibility.

Here are my top 5 movements for combat athletes. These movements are total body movements with emphasis on the type of movements you would be performing in a fight or match. This is one of the RARE instances in which I would advise someone to do a "sport specific" movement, but these movements can be done by anybody to get their hearts sky high and become a fat burning machine.

1) band snap downs
*** With one or two bands looped over a chin up bar, grab the bands and snap them down HARD using your lats, core, and lowerbody. Work these to the center, left and right.

2) band suplexes
***With a strong or avg band looped through a low base, loop the other end over your forearms, starting in a strong "rdl" position (butt back, knees slightly bent, back flat) and EXPLODE upwards and back onto your toes. The band will literally throw you back, and you'll see how this movement requires tremendous core strength.

3) band high pulls
***Start 2 bands looped through a low base, grab the other ends and be set up in the same rdl position with your arms straight- similar to starting a barbell powerclean from the floor. Explode up and back like a band suplex, but pull your elbows back and up high ending in a face pull position.

4) band wood chops
***Start with one band looped through a chin up bar and grap the end of the band with a baseball bat grip facing perpendicular from the band. Pull the band down and across your body while pivoting your feet.

5) band uchikomi's
*** This one is to tough to describe unless you have practiced judo or wrestling before. You'll be using the same footwork as if you were actually performing a hip toss and you're going to throw the band over your shoulder. When doing these for reps, perform set number to one side before switching.

If some of these descriptions are confusing, a simple Youtube search will get you going in the right direction. Mix in these band movements with various calisthenics and kettlebell or dumbbell movements in a circuit (or just do the band movements alone!) and you have a total body strength & conditioning session.

      By Dustin Lebel

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