H.I.I.T – The Best Way to Train for Competition

At Hybrid Fitness, we’re big proponents of High Intensity Interval Training (HIIT). There is constant misconception and misinformation when it comes to training and reaching one’s “cardio” goals, especially when it comes to combat sports. We’ve always supported intervals as the most efficient and effective way of skyrocketing your endurance and developing what we like to call the “30 gallon gas tank”.

On that note, I just wanted to share this great bit of feedback I received from one of my clients:



I like to keep you up to date since you helped me so much get back into competition shape after I had ACL surgery.

Last weekend I competed in the Pan Ams with my son. He got gold in the teens division then competed in the teens absolute and got silver.

I got gold in the senior brown belt division and then got gold in the senior brown belt absolute division fighting guys 20 to 60 lbs bigger than me. I think I was the only light weight to win an absolute division.

I still use your H.I.I.T program (Taku’s Intervals) and still recommend it to people all the time.

Thanks Again,



So there you have it. If you’re still struggling with your conditioning or want to take it up a few notches, give Taku’s intervals a try. One’s conditioning will make or break their performance and this is especially true for fighters. The entire program is free at the link above. Check it out and stop fooling yourself with conditioning protocols that aren’t doing the job.

Pau for Now.

https://hybridfitness.wordpress.com (blog)


Band Resisted Back Extensions (with video)

At Hybrid Fitness we do our best to keep things as simple as possible. When we want to work someones Mid-Section (often referred to as the “Core”) we know there are only three things we need to do, some form of spinal flexion, some form of spinal extension and some form of rotational movement(s). None of these movements needs to be done for multiple, long, drawn out sets. Nor do they require hundreds of repetitions per movement.

A great exercise device for training the muscles involved in hip and spinal extension is the Glute-Ham-Gastroc raise platform. Unfortunately most commercial gyms do not have the traditional, “Old-School” version of this device (the one where your body lays out parallel with the floor). Instead What you seem to find are these 45 degree angled versions. I think some expert decided that the angled version was safer then the original and suddenly the originals were almost no where to be found.

The problem with these “safer” versions is that as you move through the range of motion, gravity is no longer fully opposing your movements and the resistance seems to fall off at the worst possible time. In the video below you will see how I like to overcome this problem with the use of a simple resistance band. Give these a try next time you visit the gym. I am sure you will quickly become hooked on Band Resisted Back Extensions.



Exercise of the Week: Towel Pull Ups

Here’s a great variation on a classic exercise. Pull ups are still one the best ways to develop overall back strength and definition. There’s lots of pull up variations, each working the body a little differently. Towel pull ups are fairly unique, though.

Here’s what they look like: (click for a larger view)


By gripping the towel during the exercise, you also develop outstanding forearm and grip strength, which can be a great asset for many sports, including wrestling and rock climbing, along with combat sports such as judo, jiu jitsu and others. Pull ups are also a great bicep conditioning tool. Just think, arms and back of STEEL!

To get started, try a simple pull up pyramid. Start with 1 pull up, then take a 15 second break. Grab the towel and try 2. Take another break. Continue adding a rep each time until you can’t go up in reps anymore. Take a 60 second break and work your way back down.

Trust me when I say your back, arms and shoulders will be on FIRE!

If you’re not able to do a standard pull up with the towel, you can still develop back, forearm and grip strength by working negatives. To do a negative, stand on a bench or stool and grab the towels. Slowly step off the bench while holding tightly on the towel. Lower yourself down as slowly as possible, so that your arms are fully extended…bend your knees if you have to. Quickly step back onto the bench and repeat for another repetition. Negatives can help you quickly develop the strength it takes to do regular pull ups.

As with any type of training or conditioning, you must have consistency to see results. If you stay diligent with this and other exercises, you will get stronger.

Give the towel pull ups a shot and let us know how you do.

Keep training hard!

Jason K.

Hybrid Fitness