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And You Thought Your Training For The Day Was Done?

by: Brandon Richey–Get Free Updates And Training Guides Here

And You Thought Your Training For The Day Was Done?

Whenever I watch a sporting event or game I do so from a different perspective than the average fan. I look at athletic competition from a strength and conditioning perspective. Too many times I have seen teams not “Finish the Drill” or guys get beat simply because they weren’t physically prepared as well as their competition. There is a lot to be said for having the ability to OUTWORK your opponent.

When You Truly Finish Your Training You Should Know It!

If there is one pet peeve of mine it is watching a team or athlete that gets beat simply because he or she isn’t as physically prepared as their competition. I can understand getting beat if you know you’ve given it your all, but there is no excuse for just “not cutting it” in the days and weeks leading up to your sports season or event.

Strength and conditioning is as much of a skill as your sport my friend and if you don’t think this is the case then go ahead and give yourself a pass from the weight room for all of those weeks leading up to your first football game or MMA match. If you don’t do what it takes and your competition does you are going to get beat like a drum plain and simple!

One strategy that I like to implement with my strength and conditioning program is the use of a good finisher drill or drills to put an exclamation point at the end of the workout. I believe that you can work a full day and then give a little bit more at the end of that day to ensure that you did. It’s a way that you can walk away knowing you worked a full day. 

Finishers aren’t something that I do every training session, but it is a strategy that I implement on a regular basis. I have listed some below for you to add to your training program to give you that little something extra to guarantee that you don’t get beat on effort and conditioning ever again. Of course I am only doing this assuming you don’t want to be the one standing on the receiving end of an ass whoopin!

Get your bells here!

RCK Authentic Kettlebells

1. Kettlebell Totes: For this one all you need is a fairly heavy pair of kettlebells to make it happen. The purpose of this drill is to help you to work on developing a rock solid grip, a strong core, balance, powerful shoulders, and to make you as mentally tough as a box of nails!  To set this up I usually like to use the 4 corners of the training floor or weight room to get it done. If you need more space you can set up 4 cones outdoors in a big square to make it happen, or just simply mark off a 30 or 40 pace straight walking path. 

2. Partner Totes: This one is a lot of fun if you have a group setting. I like to implement this particular drill with some of my MMA fighters, but it will work for any sport in terms of preparation. All you need to do is mark off a distance of about 10 to 15 yards. Partner up with someone of relatively equal size to you, or if you want to challenge yourself then partner with someone heavier.

Let your partner hop up onto your back and tote him or her back and forth from the marked off distance. Three round trips should work out to being a distance between 60 and 90 yards total. Once you are finished then return the favor by hopping on your partner’s back to have him or her become your taxi for the next set. Rest and repeat for 2 to 3 sets!

Here’s a great resource to help you finish your workouts!

How to get stronger and tougher- In the gym and in life - Using the training secrets of the Athletic Elite

3. Burpee/ Pull Up Complex: This is one sadistic finisher that you will hate while you’re doing them, but you will achieve superior results from them after the fact!  

For this one all you will need is a pull up bar that is high enough for you to jump up to in order to grab the bar, but not too high that you can’t reach it in the act of jumping up to grab it.  Start out by standing under the bar. Perform a burpee calisthenic and as soon as you plant your feet to come up to perform the jump simply grab the pull up bar to execute an immediate pull up.

Once you complete the pull up drop back to the ground to immediately perform another burpee to follow up with another immediate pull up. The two should be performed in a continuous manner without pause or rest until the set is completed. Perform 5 to 10 reps of these per set allowing yourself about 2 minutes rest between each set. Shoot for completing 3 sets total.

A solid finisher to your training session will ensure that you will squeeze every inch of effort out of your work day. A solid strength and conditioning plan coupled with a consistent injection of mental and physical toughness from time to time will guarantee that you WON”T lose a game or competition because the other guy or girl outworked you!

Keep in mind that this is only a few examples of several that I like to use in my training arsenal. If you are interested in other ways to dial up your training intensity then join me here for FREE. By joining me here you will receive my FREE training tips, FREE newsletter, and a FREE training guide! Remember that most anyone can train hard, but only the best train both hard and smart my friend. Feel free to drop some examples of of your finishers in the comment box below this article. 

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And You Thought Your Training For The Day Was Done?



I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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