Dot Drill
You may or may not of heard of the ‘dot drill’ before, it is quite an old school drill yet gets revived quite regularly. But it is, in fact, a fantastic way to improve agility in footwork along with foot and ankle strength. And being an anaerobic exercise it is great for conditioning for fighters. It can also be employed as a method of torture, it’s that good! It was originally conceived by basketball coach Adolph Rupp in the 1940′s. Much more recently Bigger Faster Stronger Inc. made it quite well known and since then it has been adopted into all kinds or sport...
read moreTabata Protocol
The Tabata Protocol is a great conditioning drill. It is proven to increase overall and sport specific fitness quickly and with very little time spent training. However it is very intense and requires some getting used to. I would not recommend people do more than 3 or 4 protocols a week unless they have very specific and demanding fitness goals. Remember that overtraining can be detrimental to your health, so get reliable and professional advice if required. This is how the Tabata Protocol is structured. 5 Minutes – Warm Up 20 seconds – Exercise Set 10 seconds – Rest Repeat...
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