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Book Summary: Combat Conditioning Functional Exercises for Fitness and Combat Sports by Matt Furey
Combat Conditioning was the first book that introduced me to bodyweight exercises for functional strength and endurance. I was the type of kid in high school sports who was the proverbial “clown with no talent.” It meant that I was very strong but the natural talent eluded me. I always promised that there are people who are very talented but I will never work. Growing up with the Arnold Schwarzenegger movie “Pumping Iron” workout craze got me into weight lifting with all my friends. Now when you’re young and you lose weight to see how strong you are, bad things happen. When I got my physical before the varsity football season, the doctor looked at me and politely said – “You idiot, have you ever heard of stretching”? Needless to say, the search began to find a better way to exercise and gain functional strength. Lawyer tip: I hate them but they are important. As with any exercise routine, please check with your doctor to make sure you are able to perform the routine.
Why is this important to me?
This book will help you gain knowledge about bodyweight exercises that help in three areas: strength, endurance, and flexibility. If these three things are not important to you, please save 5 minutes and close the video. Otherwise please continue with me.
Have you seen any of the following: Great MMA Fighters, Cirque du Soleil or Gymnastics Competitions? All of these phenomenal athletes have functional strength. This means they can do things with their bodies that 90 percent of people can’t. The good news is that 90 percent of people can do these things if they change their exercise routine. Another book you should check out is Convict Conditioning. It focuses more on muscle, joint and tendon strength. The advantage is that you can maintain that strength well into your seventies.
Don’t get me wrong – any form of exercise is better than none. If you do nothing and start lifting weights, please keep doing it. But if you want an inexpensive way to work with compound effects, this is the book for you. A big problem with lifting weights by yourself is that it uses muscle isolation. This means that if you curl, you isolate the movement of the bicep muscle. It does nothing to build functional strength for your tendons or joints. The human body is engineered to work together, so why not slow down your workout and do compound exercises to maximize your results. If you do a simple pull up, you still work your biceps, but you also build functional strength in your back, arms, shoulders, and core.
Matt describes the Holy Grail of his work as his Royal Court coins. I will explain each exercise.
The Hindu squat is an excellent exercise. When you start out, you can do a half squat with your arms parallel to the floor in front of you, but as you progress and build strength in your knees, you’ll want to do a full squat with your thighs touching the back of your body. Behind your calves.
Strong legs are good for the body. When you work your legs, you engage the whole body and burn calories all day long, even after the workout. Legs are the largest muscles in your body and it shows when they are sore the next day.
When doing Hindu squats, work up to three sets of 100. Doing royal courting in 3 set cycles is a great job that doesn’t take much time. This is a perfect routine if you are traveling as it takes no time at all.
Hindu pushup is different from regular pushup. Start with your feet slightly wider than shoulder width apart and your butt in the air. Push forward in an arc (like downward dog in yoga). Try to work up to 3 sets of 50 repetitions. If you’ve never done this before and can only do two, don’t despair. Like anything new, it takes practice to make it.
This exercise will help you with strength, back flexibility and endurance. Enjoy!
The rear axle gets a ton of bad pressure. People think it’s bad for your back and neck. As with anything else, please do whatever is comfortable for you.
You can pool in three ways. Think of it as a study and not a stretch. Doing this exercise will warm up your body.
If you can’t do the neck bridge, you can start with an exercise ball. Then as you progress you can move into neck bridge (over your head) and then gymnastic bridge (without your arms and head).
Please note that if you have never done this before, it may seem difficult at first. Don’t despair. Before I started bridging, I had terrible neck and back pain. Go figure as I was only doing heavy weight lifting with squats and bench press. Anyway, when I started bridging, all the pain went away.
Stretching your back and neck feels great and the results will speak for themselves. Note: Do not force this exercise. Take your time and build it.
Combat Conditioning is a great book that introduces bodyweight exercises for functional strength, endurance, and flexibility. I was watching a search show where they were making a martial arts video game. They showed a man doing a unique exercise.
There were telephone poles in the field at different heights in two rows. He was jumping from one to the other and landing on one leg. He will jump over the other and do a full squat on one leg with his other leg fully extended in a kicking position. It is a true test of functional strength and flexibility. Oh BTW, this guy was 75 years old. Results that last a lifetime are what I always strive for.
I hope you found this short summary useful. The key to any new idea is to work it into your daily routine until it becomes a habit. Habits are formed in 21 days. One thing you can take away from this book is the royal court. Try it as part of your exercise routine for a month and chart your progress. I think you will be pleasantly surprised by the results.
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