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6 Responses to “Sean Sherk’s Caveman training”

1. jleeger says:
   November 5, 2007 at 3:05 pm

   Funny! That looks like a good time! This is good GPP conditioning, but not specific enough over time to have any real improvements in strength, speed, agility, etc.

   It’s interesting how MMA conditioning is starting to resemble what UFC has evolved into as a sport - going from match-ups between artists of different forms to a new, generalized, martial art called “MMA,” where everyone does the same stuff.

   Their training is similar. Transitioning from focusing on various strength qualities in different training sessions to focusing on all of them at once…a la Sean Sherk’s workout, or Crossfit.

   Is it truly better, or most effective?

2. george says:
   November 6, 2007 at 11:26 am

   I’m assuming they also do a good amount of cardio on the side and in addition, they also get a good workout from wrestling (general aerobic/anearobic work along the jin paths common to their sport) and kickboxing.

   I’m not sure about better or most effective, but they are probably thinking efficient. Do a lot of stuff in a shorter amount of time/workouts and focus on strength and the explosiveness/plyo that they might see as lacking in their other work. Injury rates could be high without watching it closely (and without proper nutrition, rest and… Sherk is actually in dispute over a positive test for the vitamin S…).

   I like your comment on how MMA and its training is becoming a generalized martial art unto itself. I guess that’s inevitable - they are all training for the same sport, while individual martial arts on the whole have a larger range of goals and arenas of application.

   One thing I like about the crossfit type of training is its emphasis on inclusion - they take weight training, functional bodyweight training, cardio, plyo, etc. and all put it together under one tent. I definitely think its not for everyone though.

   One thing I always have to worry about in my classes is the fitness level of the students. Many students just don’t seem to do much training outside of class on a consistent basis. So when I, all of a sudden, subject them to getting tossed around, thrown, doing tons of hard physical body work, etc. - it does have the potential to cause injury. Leading a sedentary life with spikes of intense physical work once or twice a week to me seems like it is just asking for trouble. Hard to make people train on their own though…

3. jleeger says:
   November 6, 2007 at 9:39 pm

   I think you’re right. But it also seems like they over-train a bit…hence the need for “supplementation.” I think that’s why Monson lost in his last big fight. He trained with Juan Carlos Santana, who is a real high-quality personal trainer/conditioning expert. But JCS wasn’t specific enough in his approach. Too much band work, too much medicine ball and stability ball work, and too much training in general.

   But you’re right, I’m sure he does something different during the rest of the week.

   I’m with you! I love Crossfit. I’m going to a class tomorrow morning! But I also think it’s over-hyped these days…that whole training method. Like kettlebells were a year ago, and clubbells the year before that, and bodyweight training, Jazzercise, Nautilus, weightlifting, etc…down through the ages. It really seems to me like a General Physical Preparedness routine - gets you a little bit better at everything - that they’re hyping as the ultimate solution for working out. They don’t address periodization, variation of training stimulus, etc. Things that are important in order to continue developing/growing/learning.

   I think people nowadays lose sight of the desired outcome and focus on the modality too much. You want to get really really strong? Powerlifting will do it. So will kettlebells (done a certain way), or bodyweight training (a certain way), or baling hay…same goes for speed, agility, etc.

   Ross Enamait’s book “Never Gymless” has a great periodization schedule, if you can keep up. I’m not sure how he does! He incorporates a lot of hard science and lessons learned over the years by various lifters/fighters/trainers into his method, though, which I think is awesome.

   I think what gets lost in MMA is the real rounded development you get when you do traditional martial arts. A lot of the older MMA guys started out as more traditional artists. You can tell which ones they are. They’re a bit more direct in their approach to the fight. They aren’t thinking “grapple? jiujitsu? thaibox?.” They exhibit qualities like “root” which you don’t see in the newbies/MMA-only guys. I don’t know, maybe that’s too general a statement…

   But you’ve hit a real strong point here. The single most difficult aspect of training, of any type - martial arts, physical conditioning, education, manners, etc… IS GETTING PEOPLE JUST TO DO IT. I’ve been thinking about this one a lot recently…not sure what the answer is there. I suppose it’s different for everyone.

   Anyway, I’m writing a couple of books right now…one is a “basics” book, for folks who want to start conditioning. The other is a more specific conditioning book. You’ll have the first look when I’m done!

   PS - here’s where you can get a tire - http://www.tiretown.com/rearfarm.htm
   not cheap!!!

4. george says:
   November 13, 2007 at 11:32 am

   You know what’s funny to me? I’ve been actively training martial arts since the mid 80s when I was 15. I also remember gym classes from grade school. I’ve been doing “cross-fit” workouts for as long as I can remember. I never thought of it being unique or different, everybody did it. I guess now its just gotten to a point in most people’s physical routine where this kind of stuff can look “new.” I’m not saying it isn’t great either, they have definitely become pretty unique in their workouts and put in a lot of serious effort for their training. Its pretty inspirational actually.

   By the way, I’m really looking forward to reading your books. I’m sure they will be great, you have a ton of great insight into physical training that will be tremendously valuable for everyone. I would also love to hear some of your thoughts on the board about periodization, variation in training, and nutrition. I always appreciate hearing the why’s of a subject as much as the how’s!

   One thing I see with MMA these days is the tendency for some to either over-emphasize their physical attributes or their genetics. Your Monson example is a great one above. Another is the recent couple of Rich Franklin / Anderson Silva fights. Rich Franklin works out religiously and has insane amounts of strength and cardio from it. But its pretty obvious that Silva is just technically a vastly better fighter. Although its awful to get gassed in a fight, as we have seen in a few cases, it can also be pretty awful to just get completely, technically outclassed. This probably dovetails in with what you were writing above about traditional guys who do MMA: in some of the MMA guys you see that “traditional” approach to training coming through (Lidell, Couture, Silva, GSP, etc.) and it shows in terms of how they do in competition. Its obviously a big category though, you’re right.

   I’m looking forward to the books!

   Oh, and by the way, how was the crossfit class?

5. njadi says:
   November 14, 2007 at 1:19 am

   This reminds me of the training program the actors in the movie 300 went through.

   http://www.youtube.com/watch?v=w6Eyg32W4aE&eurl=http://www.ryanjpowell.com/blog/index.php?paged=8

6. jleeger says:
   November 14, 2007 at 11:50 am

   And well it should! Both are based on the same principles, which have been most clearly formulated by the folks at Crossfit. Go to www.crossfit.com, and take a look. Crossfit has been around for I think twenty years now. Their style of conditioning is great for General Physical Preparedness (which is what most military/police/firefighters need).
   I think Crossfit, or crossfit-type workouts have their place in any program, but can be really damaging if done for more than six to eight weeks at a stretch. It’s important to cycle various strength qualities in your training, to avoid burnout and overuse injuries.

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