Training the Aerobic energy systems

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Over the last 15 years or so, it has become popular to dislike and avoid training the aerobic energy systems for high performance athletes in the combat sports. I know, I was a hater. There are a lot of convincing arguments on both sides as to why you should or should not include training the aerobic energy systems. These days …

01 The Unknown Strength Podcast – Dan Kelly

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The Unknown Strength Podcast – episode #1 is live now on SoundCloud & iTunes! In episode #1 we chat with UFC middleweight and Melbourne martial arts legend Daniel Kelly. Co-hosts Brenton McKiterick, Steve Phillips and Macgregor McNair had the pleasure of interviewing Dan Kelly amidst preparation for his upcoming fight against former UFC light heavyweight Champion Rashad Evans at UFC …

Modified strongman training for fighters

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One of the many things I have learned from the great Cato Rutherford is that, “modified strongman training is the bridge between the pure strength work, and the pure conditioning work”. While the modified strongman methods seemed like something of a fad a few years ago, it appears these methods are here to stay. For very good reason too – …

The Chin up & Pull Up

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The Chin up & Pull up are arguably among the best ‘bang for buck’ exercises for athletic development and body composition improvement. To be clear on definitions here, I am referring to the variation with your knuckles facing you (pronated grip) as the “Pull up”, and variations with your palms facing each other (neutral grip) and your palms facing you …

The Split Squat

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The split squat is one of my favourite exercises for anyone of any athletic background, or lack thereof. I use this exercise as one of the foundations for all of my structural balance periodisation, provided the client/athlete can meet the positional demands of the lift. If the client/athlete can do split squats, they are doing split squats. For the purpose …

Lower body strength training for strikers

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It is no secret that I am the world’s biggest proponent of strength training for fight athletes, but the thing that sparked my interest in writing this piece was a conversation I overheard between two boxers recently. I will spare you the specifics, but in essence one boxer was trying to argue that it is pointless for boxers to train …

Training the anaerobic energy systems

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I believe that the role of a Strength & Conditioning Coach is to increase the athlete’s potential to produce energy to meet the demands of the sport, to increase the duration that the athlete can produce energy to meet the demands of the sport, and to build the physicality and energy/force production foundations for the athlete to more effectively perform …

Posterior Chain development for fight athletes

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I have heard it said many times that the only lift that really matters is the deadlift, anyone who spends time around Adam & Damon Hayhow at Recomp HQ will hear this kind of talk regularly. I personally cannot speak highly enough of the positive benefits I have experienced in my own strength training journey from the deadlift. To this …

Brenton McKiterick back squat

3 tips to enhance performance

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While I could easily reel off a list of probably 25-30 tips for naturally enhancing athletic performance for fight athletes, I have refined it down to my top 3. These are three things that everyone can do, and everyone can start doing RIGHT NOW. As they say, ‘where there is a will, there is a way’, and if there is …

Apryl Eppinger

Orthopaedic profiling for fight athletes

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The subject of education for strength coaches can be a polarising one. On the one hand, you will find a bunch of coaches who are hungry to learn, grow, develop their knowledge and skill-set to become the very best they can at their craft. On the other hand you will find a bunch of less passionate individuals who, for one …