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
13
and circles around to front
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
19
Keep your back straight, head up
You can also drop in and grab one leg
Secure his leg deep under arm and hold
20

tight to your body

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 hands51
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
73
you don’t hit your head
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
122
raise legs only 12 inches
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 148
149
150
151
 The Ultimate
Combat Conditioning
T Exercise Program
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O TEDDY GAMBORDELLA
N State Champion Wrestler
Jiu Jitsu Black Belt
Personal Trainers Hall of Fame