Rings, Sandbags and Kettlebells
WHY
After four years of practicing jiujitsu and over ten years of coaching Functional Fitness for individuals and classes of up to thirty people, I designed this class to combine my passion for both disciplines. ​ Although the class is tailored for anyone looking to enhance their health and fitness, its original purpose was to complement my love for jiujitsu and functional training. ​ I quickly realised that jiujitsu tended to emphasise specific positions and strengthen certain body parts, while neglecting others. Many veterans in the sport would complain of lower back and various joint issues, which was not surprising to me after practicing the sport for a couple of years. This realisation influenced my training approach, as I sought ways to 'prehab' for the intense demands of jiujitsu. ​ Being an advocate of physical fitness and graceful movement, I believe that jiujitsu or any martial art should enhance these qualities rather than contribute to the deterioration of the body. ​ The solution? I combined Balance, Gymnastics, and High-Intensity Training progressions to develop mobility and strength, complementing and improving the physical condition needed to continue practicing the sports I love for as long as possible. ​ I hope you enjoy the benefits. - Fletcher
The Class
With a strong emphasis on three core principles – mobility, tendon strength, and cardiovascular fitness – this results-driven class offers a comprehensive and serious approach to physical well-being. Originally developed to support a lifelong love of jiu-jitsu, the program has since expanded to benefit individuals with a wide range of fitness goals. Utilising a tailored combination of equipment, including a sandbag, kettlebells, and a set of rings, participants are guided through a progressive overload program that spans 6-8 weeks per cycle. The expertly designed exercises aim to develop a robust, agile, and powerful physique. Our structured workouts provide continuous challenges, ensuring that your body adapts and grows effectively throughout each cycle. This methodical approach prevents plateaus and maintains engagement. Though the class is just one hour long, the lasting impact on your fitness and well-being will be felt for days. With commitment and consistency, you can expect enduring benefits that improve your overall quality of life. In addition to building muscle and endurance, our class focuses on joint health and injury prevention. This holistic approach supports long-term wellness and prepares you for other physically demanding activities, such as MMA or jiu-jitsu. Invest in your health and experience the lasting value of our thoughtfully designed and results-oriented class
What you Can Expect in Class
RSK Class: The Triad of Functional Excellence The RSK Class is anchored around three cardinal pillars, each meticulously designed to hone specific facets of your physical prowess: * Mobility and Balance: * Tools: Swiss ball and lightweight implements. * Objective: To instill a seamless synergy between your body's balance and its capacity to move effortlessly. A controlled body, able to manoeuvre even in the most challenging positions, lays a strong foundation for any athletic endeavour. * Outcome: Improved proprioception, flexibility, and a heightened sense of spatial awareness, which is invaluable in the dynamic art of Jiujitsu. * Time Under Tension: * Tools: Kettlebells (KB's), gymnastic rings, and bodyweight movements. * Objective: To familiarise your body with prolonged stress, allowing it to adapt and become resilient. This isn't just about lifting heavy objects but mastering the art of holding, leveraging, and dominating difficult positions. * Outcome: Amplified strength, especially in isometric situations. This ensures that in Jiujitsu, when you're caught in a tough spot or when you're applying a technique, your strength doesn't wane easily. * Moving With Purpose (HIIT): * Tools: Sandbags, KB's, rings, and bodyweight exercises. * Objective: Engage in high-intensity interval training sessions that push your cardiovascular and muscular systems to their limits. This isn't aimless exertion; it's precision-driven effort. * Outcome: Increased stamina, endurance, and explosive power. Particularly focusing on areas paramount to Jiujitsu - the shoulders, hips, knees, and core. This ensures not just the capability to initiate a move, but to sustain it, redirect it, or overpower it, depending on the situation. In essence, the RSK Class isn't just about supporting your Jiujitsu journey. It's about amplifying it, giving you a tangible advantage in strength, mobility, and endurance. And while the techniques and exercises are Jiujitsu-centric, the benefits spill over into every physical activity you cherish, making you a more agile, stronger, and competent athlete. This breakdown is designed to not only inform but to inspire potential trainees to see the comprehensive value in the class. A lot of thought and expertise has gone into the design of RSK Class.
Example workout and breakdown:
Taken from Workout 4, fourth Week, in a six Week cycle.
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Mobility and Balance (M&B):
Objective: Enhance joint mobility, stability, and core strength.-
Bridge and Press on Ball (40 seconds): This focuses on glute activation, shoulder stability, and core strength, while the instability of the ball challenges balance.
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Underside Switch (wide) Step on Ball (12 reps): An advanced movement that promotes ankle stability, leg strength, and overall balance.
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Neck Bridge Pulse (50 seconds): Strengthens the posterior neck muscles, a critical but often overlooked area, especially for grappling sports like Jiujitsu.
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Time Under Tension (TUT):
Objective: Build functional strength, challenge coordination, and hone technique under prolonged muscular strain.-
Kneeling KB Windmill (8-12 reps/side): Targets obliques, shoulder stability, and enhances thoracic mobility.
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Jump Up to Shoulder Tap (10 reps): Boosts explosive power, agility, and engages core muscles.
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Dual KB Squat Clean to Press (6-8 reps, As Heavy As Possible): A full-body compound movement that recruits major muscle groups, emphasising power generation and technique.
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Moving with Purpose (MWP):
Objective: Elevate heart rate, enhance anaerobic conditioning, and ensure the body can function at peak capacity even when fatigued.-
5 Rounds of 40 seconds On, 20 seconds Off:
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Sprawl 4 Knees to 2 Bag Flip: A fusion of cardiovascular exertion, core engagement, and functional strength.
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Push Up Pull Across Row: Engages the chest, core, and back muscles, offering both strength and endurance benefits.
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KB Switch Clean, Cossack Squat to Curtsy: Challenges leg strength, hip mobility, and coordination, all vital components for a Jiujitsu practitioner.
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This workout, as part of a 6-8 week progressive overload cycle, provides a holistic approach to functional fitness. Each segment complements the next, ensuring participants walk away with improved strength, mobility, and endurance. Over time, the consistent application of these principles will certainly translate to better performance, not just in Jiujitsu but across all physical endeavours.