Background
After my initiation into the field of the ‘fit to fight’ (Peter Consterdine) type thinking some 5/6 years ago and embarking on some intensive training to mentally prepare and supplement the feeling of a real fight, I have been involved in some hardcore training – at least I thought I had.
However, after ending up with several weight related injuries, and trying to keep a consistent level of fitness and conditioning, I came across Alan Orr’s product called ‘Warrior Fighting Fitness’ which utilised bodyweight callisthenics and other non-expensive equipment such as the bungee cord, medicine ball amongst others as well.
With a growing prominence in the use of bodyweight exercises usually in preference to or in conjunction with weight training. I only heard of it about a year ago (where have you been I hear you cry!) where its benefits included a more holistic and time saving approach to conditioning especially combat type training with maximum results.
Part of the reasons for buying the product is that the instructor, Alan Orr is very much qualified to undertake such a task in term’s combative related fitness. Not only does he have various yoga fitness/personal trainer related credentials but in addition (and this is the biggie), he is also affiliated to the Catch-As-You-Can-Catch Wrestling advocate, Tony Cecchine as well as being responsible for Matt's Furey – the king of Combat Conditioning –first UK seminar!
Being ever the sceptic and a dare I say it a stubborn lover of weight training – I was suitably reprimanded after ‘stepping into the unknown.’ After three months of training under my belt and with a by-product of feeling fitter, more positive and with several injuries near enough rehabilitated and positive experiences in terms of my fitness being tested in actual confrontational situations (I also work in the security industry), I decided to put pen to paper and write a review on Alan’s Product.
It would be pointless to talk about either the manual or DVD exclusively as they are very integral to each other. In actual fact, the DVD is advertised an extra with the purchase of the manual and whilst many would think its just a five minute add on – its not – there is so much more to consume with both the DVD as it is about a two and a half hours long. I would think this should be part of an inclusive package due to the fact that they mutually compliment each other.
The DVD serves as an excellent instructional aid to the manual and vice versa and also they both presents the exercises/concepts in the same order. Since the manual itself has photos and bullet points on how to do the exercises, it is very much like having a personal trainer with you who shows you the correct form of how to do the exercises with the exercises clearly demonstrated in the DVD.
With thirty plus exercises (excluding variations), it would be too much to comment on them all but I have highlighted what makes this product so unique in term of how holistic and superb this material is. Do bear in mind this isn't a quick fix corny ‘gain weight/muscle advert’, as it has a genuine desire to push the martial artist to a new level. Though, I strongly suspect that you will definitely feel the benefits of these exercises, almost immediately, once you start practising them.
DVD 1 – Functional exercises to develop the body
By way of an introduction, there is an explanation as to the purpose and advantages of bodyweight exercises and then moves into a very structured look at the training. The first part of the DVD outlines the various stages of a workout starting off with a framework for warm-ups. Alan breaks this down further, which I found immensely interesting and almost immediately as a testament to that, I effectively stopped pulling muscles even before I had begun which used to happen to me pretty regularly!
Moving on from the structured warm-up, a number of foundation exercises is shown to essentially develop the body for functional combative fitness. I have to say some of these exercises are unique, and others which are variations of commonly known exercises such as the press-up. I had known a few variations before but since being introduced to so many more, my upper body strength has literally gone from strength to strength both in toning and actually increasing my muscle size and definition.
Following on from this, the manual compliments the DVD with what each type of exercise will do for you physically and how it benefits the martial artist. I have found this to be particularly useful since I'm usually guilty of missing out exercises in favour of another, much easier one, but found that this type of information helps me to at least ‘stick to the programme’ as I want to get the benefits, the exercise offers. In addition, the author adequately categorises the exercises as easy, intermediate and advanced with alternative/less strenuous exercises mentioned where possible.
I feel the first DVD sets the pace and the structure for the rest of the course. The following two DVD’s give supplementary exercises involving equipment to compliment the additional bodyweight exercises shown.
Second & Third DVD: – Bodyweight and Equipment (medicine balls, resistance bands, & Swiss equipment) Exercises for the Stand-up and Ground Warrior
In this, he covers non-bodyweight exercises, and introduces some equipment for the stand-up as well as and ground for pound fighter. There is a hidden gem within this section – Alan introduces a combined exercise for increasing tendon strength with a breathing exercise!
To me, these fundamental aspects are often overlooked, as many seem to think that their workout automatically incorporates this? Whilst lifting weights does promote tendon strength, the effects can be negated if people especially beginners overtrain by lifting weight that is too heavy too soon. Tendons need to be strong enough to withstand the pull of the muscles especially when doing explosive movements. The exercises prescribed at least offer something specific for tendon strength.
The deep breathing aspect of the combined exercise is in honesty very refreshing. Many people/books advise on how we should breathe and especially with yogic breathing and for me who has studied this for quite a while, it can be quite confusing – Alan demonstrates and explains this with considerable ease and brings this aspect of breathing into the tendon strengthening exercises very well. This exercise will also make you feel energised! Another bonus of the exercise is that it will strengthen your core body muscles that Pilates promotes!
With the other resulting bodyweight exercises afterwards, he then goes onto utilise the Swiss ball for the grappler and shows many concepts including strengthening the guard positions and reinforces the notion as to why core body strength is so important! He shows a much-welcomed exercise to strengthen one of the more susceptible joints that is again not thought of, and is definitely one of the musts of the DVD. Obviously as part of core body strength, and one not so easily forgotten is the sit-up! Where Alan shows this is different is by showing a typified structure on not so much how to do sit-ups (which he does teach adequately) but in what order. In actual fact, the concise explanation showed me what and where I was doing wrong and pretty much corrected my form, which again helped me no end.
What we have here is an excellent example of how a fitness DVD should be like in terms of:
* Both the presentation of the concepts taught and
* How well the DVD and maul compliment each other.
Another bonus between the DVD/Manual; is that would be students of the product can alternate or choose what method of learning they would embark on. Depending on whether they are readers, observers or a little bit of both, you can mix and match your learning according to your preferences. It is definitely one of the best products made by an artist of these shores.
Of course, having an avid interest in martial arts specific exercises, there are definitely a number of exercises I have seen elsewhere but these are used in combination with other exercises I had not neither seen nor thought of before. Along with this, the creative use of some equipment allows for a focussed and specific workout which I'm sure will educate the readers, and fully develop an appreciation of the overlap. They can then pick and choose what suits them.
What I think could have been added…Maybe there could have been an exercise menu sheet where the reader can look at individual exercises would have at least allowed those to look at individual exercises and get to see the exercises in depth.
Summary – Personal Experience
How have I benefited? Far fewer injuries, more quicker reflexes! Literally my energy levels have skyrocketed and it has had a massive impact not only upon my endurance level but also in terms of applied power over a period of time!
Also, don’t ask me why – but my mental prowess following these exercises seems much better than ever! Apparently in the words of matt Furey 'Bodyweight exercises are 'natural' movements that require deeper self-concentration, (so) neurological connections are stronger than they are when your focus is on something other than yourself, I.e. "weights."''
I definitely feel more functional (which is a very good word about the benefits gained) from the training. It has totally revolutionised the way I train and I feel all the more better for it. It allows for a combination of exercises that save time and for me personally – yield results.
It is a well researched and value for money product that must on some level ultimately contribute to the subject of functional fitness in combat.
I am definitely looking forward to his more advance workout coming out soon (check for details on the website below).
Further Information
There are various qualified coaches who teach the system in a classroom format so for those who wish to participate in a class, do log onto the website to find an instructor near you…. info@alanorr.co.uk
Alan Orr also runs coaching awards for his warrior fighting system, which is soon to be a fitness related qualification as well.
– Sal
The author of this article is not responsible for any injuries or legal action arising from purchasing this product.