The Shamrock Drill was designed by MMA fighter/legend Ken Shamrock to help prepare for demands of a standard MMA fight: three five-minute rounds that put strengh, cardio and endurance to the test.
The course is made up of a start point and four stations all 25 yards apart. Doing it on a football field makes it easy. From the start point sprint 25 yards to the first station where the first exercise is push-ups. Knock out 50 good ones, and sprint back to the start point. Immediately turn around, and sprint out 50 yards to station number two. Don't pause, but drop to your back and do 50 crunches. When you're done, it's back to the start and then out 75 yards to the third station for 50 sprawls. If sprawls are a problem for you, replace them with 50 mountain climbers.
This Guy explains how to sprawl. Use the basic two leg sprawl he shows first. It's almost like doing the worm. If you want to add some challenge, jog in place between sprawls. For mountain climbers. This is a good example of how to do mountain climbers.
After sprinting back to the start and back out 100 yards, it's time for the 50 burpees. Yeah burpees. Here's a good example of how to do burpees. If that's not hard enough, instead of just standing back up jump when you rise. This is called a Thai Burpee. Having been to Thailand, I will attest that this is the preferred mode of getting from one place to another.
Now, sprint back to start point. This is one complete Shamrock Drill. For best results do about three drills with sufficient rest in between each. Or work with a partner, and take turns doing the drill until you're both done three. Feel free to modify this to meet your own needs.
This is actually quite interesting. Reminds me of High school sports drills- but I suppose one was in good shape at that point.
ReplyDeleteMy mind knows there are people who do 50 pushups at a time, but my body is inclined to think that number is a veritable exercise unicorn.
ReplyDeleteLike I said you can modify the drills to fit your own level.
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