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Burn with Kearns: MMA for Tennis, anyone – Kevin Kearns
by Kevin Kearns, contributing writer on exercise and fitness
This summer I had the fortune of working with a high level college tennis player from Perdue University. His name is Sam Lapides. Sam stands about 6 2 and ids only about 160. At 19 years old he is one of the most discipline athletes I have come across this year. He is right up there with my college hockey kids trying to make the draft or MMA fighters getting into the ring. When I looked at his overall strength and conditioning program, I knew Burn With Kearns MMA fitness protocols would work for getting him shape for making the team.
You might think reading this “ what does tennis have to do with MMA fitness or fighting ?” It’s a valid question. It has a lot do with it ! If you look at the demands of tennis and MMA except the striking , they have a lot in common. Both athletes need the following
- a strong core for rotational plane mechanics. In essence the same hip rotation that is used in tennis mirrors that of throwing a punch in MMA a. Without a strong core there won’t be strong punches
- insane cardio. The sprint work necessary for tennis when they are trying to be anywhere and everywhere the ball is , mirrors the extreme cardio needed for fighting.
- explosive power – just as serving , fore hand smashes and back hand smashes in tennis are needed by all players so too is this type of power is necessary for throwing hard punches, kicks and take downs.
Sam is tall and lean but is a fighter all the way. The thing that shocked me the most was this insane conditioning program he had to pass to make the team. That program reminded me of a 5 round championship fight in UFC! All the more reason to treat this like a fight camp in my mind.
The first phase was this insane lifting program that is something that even cross fit would do. Then after this he had to run 50 yards 4 x in under 36 seconds for 6 sets. After which 6 sets of bleachers in 12 seconds and then 1000 crunches!
What struck me the most on the program was no lateral or rotational movements at all. Last time I look tennis was not all linear its multi planar just like MMA. So, the only variables I was allowed to manipulate were the following. These are the same variables I would manipulate on an MMA fighter as well.
- recovery time
- load
- volume
- mental toughness
- nutrition
Sam’s workouts were almost every day plus 2 to 3 hours of tennis. He was averaging about 6 to 7 hours 6 days a week. I decided to get creative. This reminded of a fight camp, and I treated it as such. We had specific time frame to meet and a specific level of fitness he needed to make. I would have thrown the whole program out without question except for the sprint work. So, we came up with a way to increase his load lifting without adding weight and increase the strength of his lungs as well. We choose the weighted compression shirt from TiTin Tech . This would enable us to a add load internally versus externally making him stronger from the inside out. The TiTin was great because except for the weight you don’t even know you have it on. This enabled use it for sprints, lifting , and tennis.
Our other weapon of choice was the WearTrue Form. This is wearable resistance on the legs that does not interfere with any motion whatsoever. For what Sam needed to do the combo was a perfect match. We also decide to have him use an elevation mask to force his lungs to breath deeper and increase his cardiovascular endurance.
For recovery and explosive power, we decide to use the Jump Sport Fitness Trampoline. This would help recover during sprints for his next sprints as well add some of the plyometric elements for more explosive power off the blocks as well his turns. We found the turns were extremely critical and keeping up his speed and not losing time.
Sprint days
Warm up with agility ladder drills for 40 seconds on 15 off. My goal was to develop quick feet for turns and more ankle awareness.
1. 2 feet forward
2. hopscotch
3. lateral cross overs
4. high knees
5. two in two out on the lateral
6. icky shuffle
After each later drill he would sprint with his arms only with 4 pound sledgehammers. I wanted to teach him to keep his arms in tight and you need arms for sprints
130 minute active recovery on Trampoline using his spilt turn step
Bear Crawls 30 seconds on 15 off
6 sets with heavy resistance bands, Titin, True form, and mask on
Our goal was to enhance his power in his butt and mental toughness
130 minute active recovery on trampoline
Assisted Treadmill sprints 36 seconds 4 to 6 sets
6 sets with a partner and a heavy resistance band . The key is to give just enough tension, so they almost touch the front of the treadmill
Power Jumps on Jump Sport forward 3 sets 6 reps 1 minute break
lateral power jumps 3 sets 6 reps 1 minute break
switch jumps 3 sets 6 reps 1 minute break
We were able to improve his cardiovascular endurance, recovery time, and mental toughness. This type of workout could and can work for the MMA world as well. Little did Sam know most of the protocols we use on all the fighters I trained. Many times, we did not inform him till after he had completed the sprints with his gear on, his rest time was decreased. Sometimes you just need to be a sneaky bastard and not tell the athlete everything. I can guarantee you this sprint workout will up your MMA game.
Coach Kearns
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Coach Kearns – BurnWithKearns.com – Direct: 508 404 8503
Both of Coach Kearns’ books may be purchased on www.Amazon.com. For more information about Coach Kevin Kearns, including scheduling speaking engagements and classes (both online and in person), please contact him at 508-404-8503 or [email protected].
Author of “There’s Light In The Tunnel” How to Survive and Thrive with Depression – “Always Picked Last“ A guide to navigating bullies on Amazon and Audible
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Coach Kevin Kearns has been coaching in the world of fitness, nutrition, and tactical self defense for over 3 decades. As the former conditioning coach to 15 UFC Pro Fighters, and ranked in the Top 5 in the UFC , he is no stranger to the the importance of proper nutrition and proper mindset programming. He has long advocated to all his clients – athletes or the general population – about the importance of programming mind, body and spirit.
Coach Kevin Kearns BS FMS CPT – Former conditioning coach to 15 UFC Pros Ranked in Top 5 by the UFC Personal Fitness Coach, Author, Columnist, Motivational Speaker, Corporate Wellness Consultant, Youth Wellness Program Provider, Certification Specialist, Personal Self Defense, and Law Enforcement Defensive Tactics Specialist Www.BurnWithKearns.com.