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Too many individuals spend excessive amounts of time trying to justify their training system (while discrediting others). These individuals would be better served by incorporating variety into their program. Who is to say that bodyweight exercise is superior to weight training, or vice versa? Who is to say that kettlebells are superior to dumbbells, or vice versa? What about sandbags, medicine balls, or clubbells? What about sport- specific skill training? We are all individuals, each with unique strengths, weaknesses, goals, and objectives. No one should preach the absolute superiority of one particular training system, device, or methodology. Many senior exercise programs lack variety. Find out why that's a problem and learn what you can do about it. Variety is important in a fitness program because it allows for your body to be challenged on a consistent basis and to overcome a plateau. While exercise and eating nutritious food is unquestionably important. Adding variety to your workouts is the key to keeping your fitness program fun and exciting so learn different ways to shock your body with new routines. Adding variety to a fitness program is a good way to keep motivated. Many activities can be used to vary your aerobic, muscle-conditioning, and. I prefer (and recommend) a system that incorporates variety. Regardless of your goals and desires, you will be well served with variety. I personally train with barbells, dumbbells, bodyweight exercise, medicine balls, sandbags, sledgehammers, sprints, intervals, and more. Each tool and system can provide benefits if used correctly. The athlete must incorporate variety into his program to become complete. There is no single exercise or piece of equipment that will create a complete athlete. It is unfortunate that so many individuals fail to include variety into their exercise routine. These individuals continue to train the same way, day after day, week after week. Their results are limited due to the natural process of habituation. As related to strength and conditioning, habituation is defined as tolerance to the effects of a particular activity acquired through continued use. When you train the same way continuously, your body adapts and adjusts to the load that is placed against it. In order for a muscle to increase in strength, the workload must be greater than normal. By overloading the muscle, your body responds and adapts by growing stronger. Once the body adapts, a new stimulus is required to continue the reaction. If the workload does not progressively increase, there will be no further gains in strength and endurance. By incorporating variety, you have many tools and systems available to foster progression. Try the 4 types of exercise- endurance, strength, balance, and flexibility- for a complete, full-body workout. Consider the martial artist who refuses to train with weights. This individual boasts his ability to perform 5. This accomplishment is impressive (strength endurance), but what happens when he attempts to squat with 3. If this individual has not squatted with heavy weights, there is a good chance that he will be sent crashing to the floor, unable to handle the weight. What about the individual who routinely squats 3. What happens when he attempts to perform a one- legged squat with his non- working leg extended in front of his body? He may struggle to perform one repetition. Perhaps he lacks the balance, coordination, and flexibility to perform this movement. Each of these individuals assumes they are strong, but they are narrow- minded in their approach to strength and conditioning. A complete athlete will train with a complete program. This individual will be proficient with his own bodyweight, as well as added resistance. Today’s combative athlete must advance with the times. He must not limit himself to one training system, completely ignoring all others. Combat athletes should follow an integrated approach to strength and conditioning. I often compare a complete training program to a cooking recipe. There are several training ingredients that must be included. The combat athlete must first focus on developing and advancing his current skill set. Boxing, wrestling, and MMA are skill sports. Without skill, the athlete will have no avenue to deliver his strength and conditioning. In addition to skill training, the athlete must condition himself to apply his skill. Common conditioning methods include interval training, heavy bag training, non- weighted GPP (General Physical Preparation), swinging a sledgehammer, and more. Common GPP exercises include burpees, jumping jacks, split jumps, mountain climbers, pushups, and bodyweight squats. Another important ingredient is strength training. Combative athletes should incorporate variety into their strength- training program by working with barbells, dumbbells, sandbags, bodyweight exercise, etc. Variety will expedite training results, while providing an avenue for continued progression. How do you find time for each training device? The answer is simple. You cannot work with each training device during one session. Incorporating variety within the plan is often much more subtle. Examples include altering exercise selection, working with a different variation of a similar exercise (ex. For example, you can develop a solid foundation by training with weights and bodyweight exercise. Eventually, you can supplement your workouts with various odd objects (ex. I integrate dumbbell training with sandbags and bodyweight exercise. I focus on full body movements such as dumbbell swings, snatches, overhead lifts, heavy rows, one- legged squats, handstand pushups, and a variety of sandbag power lifts. On Tuesday and Friday, I integrate a variety of medicine ball drills with explosive bodyweight movements. I also train with the sledgehammer. I work through a variety of conditioning drills by smashing the sledgehammer against a large truck tire. Wednesday and Saturday are reserved for my most intense conditioning sessions. These days include interval training on the track, hill sprints, sled dragging, and a variety of other conditioning drills. In addition to the above listed schedule, I train at the boxing gym during the evening. The boxing workout includes skill training, sparring, core training, and more conditioning drills. As you can see, there is not one training style that I single out over all others. Instead, I am able to reap the benefits of an integrated training program. The program is constantly changing to prevent habituation. I continue to attack and target the muscles from different angles, with different movements. 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