Master Phil Ross joins RAW to break down how combat athletes build durable, explosive strength with kettlebell training, bodyweight progressions, and simple conditioning tools. We discuss foundational movement quality, programming for busy fighters, and how to balance maximum output with joint-friendly recovery. The team also covers practical equipment choices for home and commercial gyms—from kettlebells and sandbags to safe, resilient rubber gym flooring—so you can train hard without overcomplicating the setup. Listen for clear takeaways that apply to martial artists, coaches, and anyone pursuing sustainable performance. https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep121
ABOUT THE GUEST
Master Phil Ross is an 8th-degree black belt, veteran combat-sports coach, and kettlebell instructor who specializes in sustainable strength and conditioning for fighters.
WHAT YOU’LL LEARN
How kettlebell basics (swing, clean & press, squat) translate to punching, clinch work, and mat strength.
Simple programming to blend power, conditioning, and mobility without overtraining.
Equipment essentials for a compact, combat-ready space, including rubber gym flooring and carry tools.
Recovery tactics that support year-round training and competition demands.
KEY TOPICS
Building “combat strong” with kettlebells, bodyweight drills, and sandbag carries.
Floor protection, force reduction, and safe surfaces for dynamic training.
Progressions, rep schemes, and weekly templates for sustained results.
QUICK ANSWERS
Q: What kettlebell weight should a fighter start with?
A: Most men start around 16–20 kg and most women around 8–12 kg for foundational drills, adjusting based on technique and control.
Q: Do fighters need heavy lifting or mostly bodyweight work?
A: A blend works best: practice bodyweight control, then use kettlebells and loaded carries to build power and tissue resilience without excessive joint stress.
Q: What flooring suits kettlebell and combat conditioning?
A: Dense rubber gym flooring tiles or rolls provide traction, drop protection, and vibration control for swings, carries, and battle rope work.
SHOP THE EPISODE
IRON COMPANY Premium Powder-Coated Kettlebells
https://www.ironcompany.com/premium-powder-coated-kettlebells-iron-company-ic-ppck?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep121
Kettlebell Buying Guide: What Kettlebell Is Right for You?
https://www.ironcompany.com/blog/kettlebell-buying-guide-what-kettlebell-is-right-for-you?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep121
Impact Rubber Floor Tiles (for kettlebells and combat conditioning areas)
https://www.ironcompany.com/impact-rubber-floor-tiles-ic-2352?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep121
Strength Sandbags (carry, load, drag)
https://www.ironcompany.com/strength-sandbag-elite-training?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep121
Heavy Ropes / Battle Ropes (conditioning)
https://www.ironcompany.com/more-products/heavy-ropes-battle-ropes?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep121
FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep121