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Teddy Gambordella

Teddy Gambordella

Wrestling-M.M.A-Jiu Jitsu-Workouts

Combat Conditioning Teddy Gambordella copyright 2009 Teddy Gambordella

Introduction I wrote this book to give aspiring wrestlers, martial artists, MMA fighters, jiu jitsu students and anyone else who wants to get in the best shape of their lives. Only the best of the best are ready to win the fight. They are Combat Conditioned. Ready to fight and win, anywhere, anytime. If you will do the exercises in this program you will get incredibly fit and powerful. Your take downs will be unstoppable and your cardio will allow you to go “full steam” the entire fight or match. In my 15 years of competitive wrestling and MMA, I have always found that the best trained, best conditioned athletes always out performed, out worked, and out classed their opponents. When the other guy got tired, I got going. When the other guy wanted to quit, I was just getting started. When the other guy didn’t know what to do, I was prepared and ready to take over the match and Win! You need to be diligent in your training and determined to succeed. Only the best of the best work hard enough, and train hard enough to be Champions. They always are in Combat Condition and prepared to win any fight, under any circumstances. Train with a Champion, and you will be a Champion!

Teddy Gambordella

Lunges. Step forward and drop the knee 90% to the ground 1

Alternate Side. Keep the back straight. 2

Squats. Hands by the side, drop down until the knees are parallel to ground 3

Side view of lunges

4

5

Deep sliding squat. Slide from right to left 6

Broad jump

7

Twist turn and go back

8

Do 10 times forward, turn and repeat 9

Lunge switch. Drop forward, jump and switch legs 10

Jump high to get the switch deep 11

Drop step. Hands up, step out and drop knee 12

Front knee goes to ground, back legs drags and circles around to front 13

Practice in steps. 1 Bend 2 Drop knee 14

3 circle back leg 4 up and to side 15

Be sure to pull his leg to your body 16

Your opponent is in fighting stance Drop to deep into your stance

17

Do your drop step and catch his leg 18

Be sure to keep lower than his punch Keep your back straight, head up 19

You can also drop in and grab one leg Secure his leg deep under arm and hold tight to your body 20

Now you can pick him up and smash him 21

Your legs give you the lifting power Keep your back straight, head up

22

Duck Walk practice. Drop to knee Then drop front leg to ground 23

Step thru with back leg and circle other leg 24

Turn and repeat other direction 25

Do not lean forward and drop your head

26

Sprawl. Hands up, throw hips forward and hit the ground, catching yourself with your hands. 27

Side view of sprawl. You should do this hundreds of times a day. 28

Drop the hips slightly to the side

29

30

Hindu Squat. Hands go up and as you squat drop to your sides 31

You can also add a jump and then deep squat 32

Jiu Jitsu push ups. Legs wide, head drops and goes thru legs 33

Down to push up and then thru 34

reverse the motion to get back to start 35

You can also walk out to push up position 36

Do push up and walk back 37

Hill run. Arms in front, legs run up and in 38

You can make it deep and alternate legs 39

The higher and deeper you go the better 40

Switch legs on each movement 41

Side push up and balance 42

Alternate sides 43

This really helps your core strength 44

You can walk your hands across your body from push up position 45

Small movements with strong balance 46

Go from right to left and repeat 47

Diamond push ups. Make hands into shape of diamond and drop to middle of your chest. 48

If this is too hard, do them from your knees 49

Jumping push ups 50

Push ups on a block or small ball with one hand, alternate hands 51

You can do jiu jitsu push ups with 2 blocks 52

Keep low and drop deep 53

Come thru and back out and up 54

You can do deep pushups on 2 blocks 55

You can do triceps work with 2 blocks. Legs in , drop down using only triceps 56

The closer your bring your legs the more you use your triceps 57

Knuckle push ups strength the wrist and build power in hands 58

You can do jiu jitsu push ups on knuckles 59

If you only use first 2 knuckles it is harder 60

Keep your elbows in, head up, back straight 61

Finger tip push ups 62

The World’s hardest push up 63

Try to do 10 at a time.

64

Wide push ups build great shoulders 65

Drop deep and stay wide as possible 66

Finger tip push ups are very good for building strength in hands 67

3 Finger push ups

68

2 Finger push ups

69

One finger and thumb push ups 70

One arm push ups, keep legs wide 71

Alternate side 72

Jumping Clapping push ups. Careful you don’t hit your head 73

Jump and slap your hips 74

Push up and slap your chest 75

5 Step push ups. drop, squat 76

Throw legs back, do push up 77

Come up and squat up. Do 25

78

Push ups on one leg with leg thrust 79

Alternate sides 80

The higher you kick the leg, the better 81

You also can lean to right and left 82

Neck Strengthen Lean forward and put weight on neck. 83

Roll your neck from side to side 84

It is much harder if you don't use your hands for support

85

Same exercise down, from back arch 86

Roll from side to side and forward 87

You can also walk all around your head 88

This takes practice and power 89

Make a complete circle 90

Wall Walk. Lean back into the wall and walk down

91

Go as deep as you can with control 92

Back arch strengthens you back 93

You can drop up and down for power 94

With practice you can flip up off your hands 95

When you get stronger, you don’t need to use your hands. Just spring up. 96

Deep lunge walk and hold for 25 seconds to each side 97

Back to wall and one leg out 98

Wall squats. Hold for 1 minute 99

Hands out front, just use your legs and see how long you can hold it.

100

Headstands against wall. 101

More advanced, do headstand push ups 102

Back stretch, roll and hold 103

Back stretch from knees

104

V ups, arms out, lift legs, touch with hands 105

You can alternate legs and touch toes 106

107

You can hold a V and alternate legs 108

109

Knee in and sit up

110

Thrust legs out and sit up 111

112

You can roll to sides as you thrust legs out 113

You can just thrust legs out

114

Keep legs up and reach with hands 115

Legs bent, reach towards toes 116

Legs bent, reach to heels 117

Arch and head to heels 118

Butterfly sit ups, spread legs, reach thru 119

Straight crunch 120

Alternate legs in and crunch up

121

Leg lifts, keep hands under hips raise legs only 12 inches 122

Side flange 123

One leg squat, very hard, great for legs, core and balance 124

Alternate legs

125

Hand fighting, try to get inside

126

Practice with partner to get under hooks alternate going under each arm 127

Really dig deep and resist your partner 128

Wheel barrow walk, hold partners legs 129

Walk him forward and backwards 130

Leg lift and throw down with partner 131

Throw to right and left side

132

Head snapping for strength and control 133

Partner pick up. Deep squat, wrap arms around belly 134

Use your legs to lift, Not your back 135

Walk around partner with head on his back 136

Make a complete circle around partner 137

Dips using partner. Helps both of you 138

Push offs from side control

139

Partner resists and you arch up and push hard with your hands 140

4 way breathing for KI power. Up first 141

Now to sides, then forward 142

Finish with down push

143

You can build your KI core strength 144

You can take full power punches with partner 145

You can also take punches in ribs 146

You can also take attacks to the throat

147

Do reps of 5 of each exercise and build up to 10 of each

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T R A I N

The Ultimate Combat Conditioning Exercise Program

L I K E A C H A M P I O TEDDY GAMBORDELLA N State Champion Wrestler

Jiu Jitsu Black Belt Personal Trainers Hall of Fame