Director of Education: Andy is a tenured Professor in the Center for Sport Performance at CSU Fullerton. He was born and raised in beautiful Rochester, WA and is a die-hard Seahawks, Huskies, & Mariner fan. RIP Sonics. As a youth, Andy played every sport at his disposal, excelling at Football, Basketball, Baseball, and Track & Field. While not playing, he worked at grocery stores, gas stations, hay fields, blueberry farms, and in the road construction business. It was during this time he discovered Strength & Conditioning. 

Andy took his limited talents to Linfield College to join their Football team and pursue a degree in Exercise Science. While he experienced great success in both (2004 National Championship and 2x Captain and immediate inductee into the "All Ugly" Team), the true reward of this time was the meeting of lifelong friend (Doug Larson). The two fed each other's pursuit of knowledge of human performance and led them to attend the...

If you are looking for one exercise to rule them all, and you are a combat athlete, might I suggest the Battle Ropes Latera Waves.

You see combat athletes need INCREDIBLE POWER in their transverse plane, whether they are kicking, punching, throwing, or grappling, they will be dominated without rotational power.

The lateral wave is the same rotational movement that is involved in any of those combat sports feats. The mover is using her ground force reaction starting at the foot and ending at the fingertips to generate the most power-packed human movement possible.

You can train rotation with lateral waves in all three metabolic pathways:

• Power (Alactic or Phosphagen) - for those knock-out hooks, body shots, kicks or throws that make the crowd go wild. Use 5 to 10 seconds of max effort followed by 1 to 3 minutes of rest for 3 to 10 rounds.
• Strength (Lactic or Glycolytic) - for overpowering your opponent, and ensuring your pressure game is on point. Use 20 to 40 seconds...

Strength and conditioning workouts for combat athletes have unique requirements. They should build the fighter’s strength in multiple planes and positions with an emphasis on grip and core strength, shoulder stability, and overall body awareness. Here are five movements that will strengthen you from head to toe, build your rotational power, increase your hip speed, and help you crush your enemies. Assuming you know how to fight. 

1. Staggered Alternating Rotational Swing 

Learning how to build power from the staggered position will carry over into just about every sport. Combine this with the benefits of the swing which include building glute and core strength, hip speed and power. The added benefit of the rotation will help transfer rotational power which is crucial for every type of combat athlete. 

2. Deadstart Rotational Clean

Being able to pull explosively from an off-set position rotationally will come in handy in...