"If we are able to attack an inferior force with a superior one, our opponent will be in dire straits’" – Sun Tzu, The Art of War.

To condition a fighter for war, the methods used must reflect the relentless and violent nature of the sport.

Traditional weight training –although effective at making the fighter look the part does little to improve athletic performance.

The over-reliance on machine training and body building type protocols only serves to DETRAIN the fighter –with isolated training techniques building isolated biomotor abilities.

‘The body knows nothing of muscles –only movements’ –Karl Bobath

Training needs to address the Biomotor Co-dependence of the sport with methods based on movement patterns not muscles.

Top: Isolated training techniques building isolated Biomotor abilities, not skills or functional movements.
Bottom: Integration exercises generally develop multiple Biomotor abilities and when properly prescribed will develop relevant motor patterns.
Reference: Paul Chek ‘Movement that Matters’

Paul Chek, a leading authority in strength and conditioning, developed the ‘PRIMAL PATTERN™’ system to train athletes within the parameters of motor learning and performance –a system based on years of clinical observation correlated with motor learning research.
It is surmised that most sports can be broken down into any single Primal Pattern™ or a combination of these Primal Patterns™:

• Squat
• Lunge
• Push
• Pull
• Bend
• Twist

For example:

Picture courtesy of Paul Chek Seminars

Throwing a ball –which is a similar biomechanical sequence to throwing a punch; is a chunking of the following Primal Patterns™

• Lunge (A)
• Twist (B)
• Push (C)

Picture courtesy of Paul Chek Seminars

If a fighter is deficient in any one of these three key movement patterns or lacks the skill to integrate them into the Generalised Motor Program of throwing a punch – their ability to express this movement with strength and power will be drastically reduced!

To learn more about this ‘Primal Pattern™ system I strongly encourage the reader to review the book ‘Movement that Matters’ by Paul Chek.

Training with CRITICAL MASS™ allows the fighter to train in accordance to both their Biomotor and Primal Pattern™ profiles.

As I stated at the beginning of this article – To condition a fighter for war the methods used must reflect the relentless and violent nature of the sport.  CRITICAL MASS™ training is a punishing way to achieve this and its application is for one reason only –to develop strength and power to a level of unstoppable force!

The CRITICAL MASS™ exercises demonstrated in this article are very advanced. If you have a strength training history of less than 2 years or a background of isolated training techniques – you need to progress very slowly.

When performing each exercise use the tempo (speed of movement) that is best suited for your training level:

Beginners: Slow – Moderate tempo.
Advanced: Fast – Explosive tempo.

These exercises are brutal and will challenge both your physical and mental fortitude – but stick with it and remember:

"Winners never quit and Quitters never win"  – Ali

Warning

Before commencing any new exercise program it recommended that you get medical clearance from your doctor and I strongly advise you consult an experienced exercise professional during the learning stages of this program to ensure safety.

References:

Bompa T, Periodisation: Theory and Methodology of Training 4th Edition, Human Kinetics, 1999.
Chek P, Advanced Program Design Correspondence Course, 1997-1999,
Chek Institute.   www.hqh.com
Schmidt, R. Motor Learning and Performance. 1991

Training with CRITICAL MASS™

Exercise one:  Lunge and Snap

MIXED MARTIAL ARTS
WRESTLING
JIU JITSU
JUDO

This is a powerful exercise designed to improve both grappling and take down techniques.
Biomotor Profile –Strength and Power.
Primal Pattern Profile –Lunge and bend pattern.
Beginners –use a moderate tempo.
Advanced –use a fast – explosive tempo.

Exercise two:  Break and Role

MIXED MARTIAL ARTS
WRESTLING
JIU JITSU
JUDO

This is a dynamic exercise designed to improve both grappling and ground fighting techniques.
Biomotor Profile –Strength and Power.
Primal Pattern Profile –Twist and push/pull pattern.
Beginners –use a moderate tempo.
Advanced –use an explosive tempo.

Exercise three:  Push Up with a Snatch

MIXED MARTIAL ARTS
WRESTLING
JIU JITSU
JUDO

This is an explosive movement that involves snapping the weight up from a push up position to your feet. This exercise is designed to improve both grappling and ground fighting techniques.
Biomotor Profile –Strength and Power.
Primal Pattern Profile –Pull and squat pattern.
Beginners –No beginner level (learn technique with light weight and progress up)
Advanced –use an explosive tempo.

Exercise four:  Power Snatch

MIXED MARTIAL ARTS
KICK BOXING
WRESTLING
COMBAT
BOXING

This is a powerful exercise designed to improve both grappling and striking strength.
Biomotor Profile –Strength and Power.
Primal Pattern Profile –Squat and pull pattern.
Beginners –use a moderate tempo.
Advanced –use a fast – explosive tempo.

Exercise five:  Explosive Throw

MIXED MARTIAL ARTS
KICK BOXING
COMBAT
BOXING

This is an explosive movement that is designed to improve both grappling and striking strength.
Biomotor Profile –Strength and Power.
Primal Pattern Profile –Push pattern.
Beginners –No beginner level (learn technique with light weight and progress up)
Advanced –use an explosive tempo.

Exercise six:  Upper Cut Drill

This is a challenging exercise designed to
improve both grappling and striking strength.
Biomotor Profile –Strength and Power.
Primal Pattern Profile –Squat and twist pattern.
Beginners –use a moderate tempo.
Advanced –use a fast to explosive tempo.