May 10 2012

What’s New at Combat Trainer?

Category: Conditioning,MMA,MMA Training,Power Training,Strength Training,Strongman,Uncategorized — Rob @ 10:09 PM

After a layoff from writing for the website it is now time to tell you guys what I have been doing in the time period.  Last year at this time I got involved in running many different obstacle course races like the Metro Dash and several Spartan Races.  So I decided to use my coaching knowledge on how to train combat athletes and put it to the test with not only obstacle course racers but endurance athletes as well.  The results have been great with many people accomplishing their goals of finishing races to many of my top runners breaking personal records in their marathon and half-marathon times.

All along I was continuing to train combat athletes and educate myself on how to become a better coach.  This brings me to where I am today.  After obtaining my Level 2 Training for Warriors certification from world-class strength and conditioning coach Martin Rooney I decided that I would become an affiliate under his Training for Warriors system.  This move was a no brainer to me as I have been following many of the applications he was using with my own athletes.  This move will only help the Combat Trainer name and anyone who trains with me.  Martin Rooney, if you are not in the know, has three books out in the bookstore his latest Warrior Cardio will get you in kick ass shape and just in time for the summer.

With summer approaching here are few things that will be coming up in the Combat Trainer world.  The impending finishing of the garage gym that will allow me to run classes for many different types of athletes and that includes those weekend warriors.  The Combat Trainer competition team will also grow out of this as I have added a few more grapplers to the team and look to take them to a new level and help them achieve their goals.   There will also be seminars for people to learn how to train the most effective way and get in the best shape of their lives as well as for those running in any endurance type event including obstacle course racing.

Things are on the way up for Team Combat Trainer.  So finally I want to thank everyone who has been supporting me on this journey.  The ship is picking up steam and is ready to just keep going.  If you are interested in any of the classes that I will be offering you can email me at combattrainer@gmail.com.

Free Your Inner Athlete!

Tags: , , , ,

Jan 01 2012

Sprint Your Way into MMA Conditioning Shape

Category: Conditioning,MMA,MMA Training,Power Training,Recovery,Strength Training,Uncategorized — Rob @ 9:27 PM

I believe I have said this once before but sprinting is one of the best if not the best conditioning tools a MMA fighter can use to increase not only their anaerobic conditioning but at the same time get leaner, stronger and more powerful.  Most people forget about this easy to use and most natural tool we have.  Fighters and their coaches love to put their athletes through different types of “MMA specific” circuits and use that as their only mode of conditioning.  I have caught myself doing this as well but as I grow wiser and grayer in the beard I have come to love and appreciate the art of sprinting.

Sprinting is a full body training session.  If you have not sprinted in a while then you will definitely have some muscle soreness in the following days.  Besides getting in a great conditioning session and increasing your stamina, there are a few more benefits from getting out and sprinting.  Sprinting will also help to cut off excess pounds and around this time of the year, who doesn’t need that.  With the loss of fat comes the increase of lean muscle mass, which will not only make you a better athlete and fighter but also make you look good, a definite bonus for you single fighters out there.  Sprinting will also help increase power while activating those Fast-Twitch muscle fibers necessary in fighting.  The benefit that I find to be very useful especially in the fighting world is the fact that a sprint session is very short.  With all the training that fighters need to go through to get on the mat or in the cage, shorter sessions in the strength and conditioning world will save you and your body from excess wear and tear.

If you have not put sprinting into your training this may be a great time to do it.   Check out the sprint program that I posted a few months ago, this will be a great place to start.  From there you can get into some more intricate and hit me up for a program to improve your strength and conditioning training.

Finally I will leave you with an awesome sprint session that I completed on New Years Eve.  After each sprint, make sure you get sufficient recovery time.  What I do is I gauge by my heart rate, once my heart rate drops between 30-40 beats I then complete the next set.  This is a basic ladder scheme, start off with a 100m sprint followed by a 200m , then a 300m and finally a 400m sprint.  I know I said finally but you are not done yet.  Once recovered from the 400m sprint, which for some can take minutes as you gather yourself, you then embark down the ladder starting with 400m, then 300m, 200m and finally 100m.  After a good solid warm-up, the sprinting should not take any longer than a half hour to complete.  Rest intervals will determine how long the session takes.

So get out to the track and get your sprint training on, because your conditioning will thank you in the end.

Tags: , , , , , , , , , , , , ,

Dec 15 2011

Strength Training Year Round for MMA

Category: Conditioning,Jiu-Jitsu,MMA,MMA Training,Strength Training,Uncategorized — Rob @ 10:53 PM

When it comes to training for MMA, fighters seem to only want to get there strength and conditioning in during fight camp.  For most fighters, training camp usually starts eight weeks out from the fight.  This is the time when majority of the fighters turn it up in the weight room.  The fact of the matter is that combat athletes should be doing their training in the weight room year round.

If a fighter just focuses on getting stronger in the weeks leading up to a fight they will not become stronger in the long run.  Every time they start a new training camp that fighter will have regain the strength he or she had lost in their time off from the gym.

Coming out of a fight, a combat athlete will take a few days to a couple weeks off from training.  Many just stop training in the weight room altogether until the next fight comes around.  This is what starts to happen once a fighter stops their strength and conditioning work.  Around two weeks after stopping, there is a reduction in strength and after thirty days the fighters strength will begin to diminish even more.  As far as anaerobic endurance that will start to show a bigger decrease after around two weeks. 

The concern is not so much about the anaerobic work for that will get done as the athlete continues to train on the mats and in the ring.  Through the technical training and the rolling and sparring the athlete will maintain a decent level of conditioning.  The problem lies more with the combat athletes strength training.  Like I said above the athlete will stop training in the weight room for the most part and lose what they had gained during the training camp.  Starting from square one every time a fight nears does not improve the fighter.  The recommendation here is for the fighter to train year round to not only maintain their strength but also to get stronger.  A solid strength-training program year round will be beneficial when fight time approaches.  A fighter will not have to focus in training camp on regaining the strength they had lost but rather will be able to build upon the strength and power they had gained prior to the start of the training camp.  An improvement of strength over time will also help with improvement in conditioning.

As the strength and conditioning coach there is also a benefit of knowing how long it takes for an athlete to start losing their strength gains.  If the coach knows that the athlete will see a decrease in strength at around two weeks they will be able to better plan the training cycle.  A coach can time out the cycles so the last of the heavier training sessions can be around two weeks out.  The important thing here is the coach must also know their fighter and the performances they have been having throughout the training camp.

Maintaining a solid strength and conditioning program even when you are not fighting will go a long way in improving yourself as a MMA fighter.

 

Tags: , , , , , , , , , , ,

Dec 05 2011

MMA Training Seminars

Category: Uncategorized — Rob @ 9:58 PM

In the past month I had the opportunity to attend some great strength and conditioning MMA training seminars and have had some great experiences that will help with my mma fighters. Now, every time I go to a seminar I remember to do a couple of things.

Number 1 Tip for MMA Training Seminars: Learn

Whoever is speaking or whatever the topic is the first thing I know that must be done is to learn. I may not be interested in every topic that is being presented but you bet your ass I am listening. In my experience I have found that you can learn from every situation and any person that has experience. Learning is a lifelong process, if you decide that you are to good or you already know everything then you are just killing your true potential.

Number 2 Tip for MMA Training Seminars: The take away

What do I mean here? When I attend a seminar I make sure to leave taking away at least three things that that I can use with my athletes. Now when I take these things back I don’t implement them all at the same time. I take one and implement it into a program and see what effect it has on the performance of the athletes. If it shows that it shows improvement then that specific thing I learned will stay around and be utilized. I don’t like to implement everything I learned at once because it will never let me know exactly what works and what doesn’t.

Number 3 Tip for MMA Training Seminars: Make Friends

This one took me a while to learn but the more people I have met and made contact with the more I seemed to learn, strange right? It’s weird how meeting new people in the industry can enhance you as a coach. You can learn from anyone and that is why this is one of my main things.

Now I know many of you are not coaches but as combat athletes you should be attending seminars and be doing these three things as well. As a practitioner of any combat sport be it MMA or Jiu-Jitsu you should consider it lifelong learning and in that journey learn from as many sources as you can. There are many coaches out there some may disagree with this statement because they will feel that if you are going somewhere else to learn you are disrespecting them. These trainers need to get over themselves and let their students seek as much knowledge as they can and join them as well because they can always pick up something new as well.
Take away a couple of moves from the seminars you attend and implement them in your game one by one. Become proficient at one move and then add in another move into your game. Make new friends and training partners that can bring a plethora of new information to you and just improve you.

So get out there attend some MMA training seminars, learn as much as possible and become a better combat athlete; these tips will take your MMA training to a new level.

Nov 23 2011

Thank You Thanksgiving Training

Category: Conditioning,Power Training,Speed,Strength Training,Uncategorized — Rob @ 10:06 PM

I want to first start off by giving thanks to all my followers and people that have supported me in the past years. The next few months will be huge for Combat Trainer. Every year around this time people’s diets start to drift and extra pounds are packed on.  Don’t let the holiday season kill a years worth of hard work in the gym.  Now we all know Thanksgiving is a day in which majority of us will be eating non-stop all day.  Most experts will tell you to go for a nice brisk walk after your turkey day dinner.  That may be fine to get the blood flowing again but there is no way you are losing all the calories that you have just put into yourself.

Now i understand that there is not a lot of time to train on a holiday, but I am here to give you a nice short training session that will not only help build muscle but will also allow you to burn calories and allow yourself that extra piece of Sweet Potato Pie.  The first training session that you can do that will crush those calories and at the same time turn you into a beast is a variation of the Litvinov Workout.  You may have read about some of these workouts in previous posts and boy do they get the job done.  Now the video you will see below is the Litvinov using a hundred pound kettlebell.  Yes, I know you may not own a kettlebell that size but you may own a smaller one or even a pair of dumbbells.  Since the kettlebell is a heavier one you will only see me swing the bell for a handful of reps.  If you have a lighter bell you can swing for up to thirty reps.

Now you are not just swinging the bell and stopping, after you are done swinging you must drop the bell and take off in a full speed sprint.  How many sets you may ask, well if done right between four and five sets will be good enough and then you can call it a day.  This short training session will help develop power as well as burn off calories during and after the training session and allow you to give a little extra thanks at the dinner table.

Happy Thanksgiving!

Tags: , , , , , , , , , , ,

Nov 16 2011

Hydration for MMA Training

Category: Conditioning,MMA,MMA Training,Recovery,Strength Training,UFC,Uncategorized — Rob @ 8:58 PM

Drinking 8 glasses of water a day  is considered conventional wisdom that can be heard multiple times every day in settings all over the world including the MMA training scene.  Much like many things concerning training, the amount of fluid intake a person should have is more individualized than just a flat prescription of 8 glasses a day.   A fighter’s fluid needs are unique, and as such, need a unique approach.

Dehydration can cause a tremendous reduction in performance. If you’re dehydrated, your body and mind suffer greatly, increasing your rate of injury as well as endangering your health permanently .  In the cage this is a formula for disaster. There are two major reasons why an MMA fighter has different fluid intake needs than your average person and other athletes.  First  is that your activity level is much higher than people taking part in many other athletics.  MMA training is unusually intense long with periods of high intensity scattered throughout.  There is measurably  more fluid loss than a steady-state activity like jogging or running. Secondly, based on the level of conditioning required to be competitive and fit, mixed martial artists tend to have much more muscle mass than most. Glycogen , the carbohydrate  being stored mostly in muscle requires a lot of water and must stay hydrated.

How Much Fluid Do I Need As A MMA Fighter?
Everyone is different making figuring out exactly how much fluid you need isn’t quite as simple as 8 glasses a day. With a little bit of calculation and a dedication  to monitoring your progress; you can ensure you’re getting the right amount of fluid. Here are some general guidelines:

Before Training Hydration
• Drink at least15-20 fl oz. 2 hours before training
• Drink 8-10 fl oz. 15-30 minutes before training

During Training Hydration
• Drink 8-10 fl oz every 10 minutes
• If you’re training more than an hour and a half, drink 8-10 fl oz. of electrolyte replacement drink every 30 minutes you are training.

To assess hydration check your urine color. If it’s cloudy and yellow, then you know that you’re dehydrated. The toxins that your kidneys filter out aren’t diluted in a large enough urine volume to be invisible. If your urine is clear, you’re likely getting enough fluids.

Another  way to monitor your hydration is to weigh yourself before and after your training session. The vast majority of your weight loss during a given training session  is fluid. For example, if you weighted 155lbs. before your training session and weigh in at 153lbs. after your training, which means that, you lost 32oz. of fluid. (1 pound=16 ounces of fluid).

So, train hard, train smart and stay hydrated!

Tags: , , , , , , , , , , , ,

Oct 28 2011

Grip Training for MMA

Category: Conditioning,Jiu-Jitsu,MMA,MMA Training,Strength Training,Uncategorized,Wrestling — Rob @ 6:59 PM

Grip and hand strength can often be an overlooked skill in MMA training.  From the observer, there may be many other components or athletic reasons that a fighter may win or lose a fight but more often then not, grip strength will never be mentioned.  It is a disservice to an MMA fighter’s career to overlook grip strength.

Grip strength is the applied by the hand to pull on or suspend from objects it is also used by strength athletes, referring to the muscular power and force that they can generate with their hands.

In MMA fighting your hands are the first point of contact to your opponent.  Having a good grip will help while in the clinch as well as submissions.  Grappling is the perfect example of where grip strength comes into play to either act as a turning point of the fight for or against your favor.

There are simple activities to add to your preexisting training that will grant you countless improvements in hand and wrist and finger.

-Pull-ups using a gee looped over the bar or oversized pull-up handles

-Hammer work

-Simple plate rotation exercises

-Squeezing a simple spring clamp

-Farmers walks using two or three fingers with plates

-Climbing wall activities

Do not allow this small body part to lose a big fight. The hands are not to be taken for granted during training and should be strengthened like any other body part to avoid injury and weakness.

 

Tags: , , , , , , , , , , ,

Aug 23 2011

Training for Warriors Weekend

Category: Agility,Conditioning,Injury Prevention,Mental Training,MMA,MMA Training,Power Training,Quickness,Recovery,Speed,Strength Training,Uncategorized — Rob @ 9:17 PM

There are not many times in the life of an adult that can send your anticipation wheeling like a child awaiting Christmas or a visit to your favorite theme park.  When you are lucky enough to recapture these feelings of excitement as a “grown up” you would be a fool not to jump at the chance, or in this case, jump squat at the chance.  Visiting Martin Rooney and taking part in the Training for Warriors Level 1 Instructor Course was just this type of experience for this fitness professional.

Upon entering the Parisi Speed School location in Paramus New Jersey you are immediately in training awe.  The facility itself is impressive beyond most people’s training dreams and a feeling of wanting more is palpable.  Within minutes will be some of the most impressive motivational as well as physical teaching and mentoring possibly in existence.

Martin has an amazing presence that makes you want to share both his belief in physical and mental fitness as well as pushes you to question the things that you have been sold by the fitness industry.  It becomes obvious the difference between a job and a calling to this man, if it was just a job he would push you to think what he thinks, when it is a calling as he has he drives you to find your own meaning and place amongst greatness in the field.

When you enter a Training for Warriors Certification you will also find yourself amongst like minded people from places as far as Spain and Canada who have very purposefully landed in front of this man to gather all he has to know as well as challenge themselves physically.  Personal Trainers, Army Rangers, Law Enforcement, and champions meeting in one location with intentions to absorb as much as possible.

The information both shared and experienced hands on is priceless.  There is more given and received in two days at the TFW Certification Seminar than in most month long courses, including physical challenges that your body will not soon forget.  No secrets kept, no fitness miracles just hard work and result oriented training, common sense and a willingness to question “why”?

Martin’s methods of evaluating client’s physical weaknesses are practical and vital to good training.  The TFW concepts on addressing these weaknesses in “prehab” as well as  warmup components are helpful and can instantly be added to your personal as well as your client training sessions.  Martin explains the place new and popular workout gadgets have in a program and when the good old basics of fitness should be relied upon.  Sprints, barbell complexes, and multiple challenges are explained to keep clients physically challenged and mentally engaged.

Be willing to release the Warrior Within, enter Rooney’s world with an open mind, a hunger to change both yours and the lives of others and not just physically.

Tags: , , , , , , , , , , , , , , ,

Jul 27 2011

Periodization for MMA Training

Category: Conditioning,Injury Prevention,MMA,MMA Training,Power Training,Recovery,Strength Training,Uncategorized — Rob @ 10:13 PM

Periodization for MMA Training:

It is of no surprise that to get stronger and accomplish physical feats in MMA Training that one must work hard.  A more difficult concept to accept is that although there is a time and a place for spontaneous physical activity in MMA training and “seizing  the workout moment”, in order to see consistent growth one must plan a route to get there, this is referred to as Periodization.

What is periodization for MMA training?

Periodization is the structuring or cycling of your MMA training in a particular order to achieve certain goals.  Your goal may be to accomplish something in a certain time period, lasting all rounds,  going a certain distance, reaching a personal max.  Each of these things are reachable goals if you have a plan to reach them.Periodization is beneficial to athletes and people involved in MMA training for a variety of reasons.  Periodization will assist in avoiding getting stuck in plateaus, you can plan to change your training regimen to avoid slumps and boredom. Having a plan for your MMA training will also guard against overtraining.  When you plan your training there must also be a plan for a deload or resting period of a day or week, depending on how you are training.  Avoiding overtraining is essential because during deload is when you will reap the gains from your  MMA training program.  It also allows for life to occur while training, giving balance between training and other obligations.

MMA TrainingThere are many types of periodization depending on your MMA training focus.   In most cases the trainee will chose linear and non linear also known as undulating. Many programs begin with linear. Linear simply means that you should start out light in load. Use a light load and a low number of repetitions (reps) and sets. Over a period of weeks increase the weight, number of reps, and sets of your exercise routine. Not making these changes in weight and reps are the biggest mistakes I’ve seen people make in their MMA training. They join, and start out light which is good. But they never progress. If you are trying to firm or build muscles with one set ten pounds and you don’t see any results, doing one set with ten pounds for years won’t do anything for you. You will have to progress to a more intense exercise routine and heavier load. Unfortunately, even linear periodization will stop working for you eventually. When this happens it’s time to introduce undulating periodization to your MMA training routine.

Undulation by definition means to go back and forth. Your body will inevitably adjust to the stress of MMA training, that you are putting it through, in order to make more gains then you must shock your body.  In non linear you do this by a planned variation of weight, reps and time.  You can go between these two phases for a lifetime of  MMA training.

Not planning your workouts is like planning to stay stagnant in your training.  Plan well, plan ahead and plan to succeed.

“I hated every minute of training, but I said, “Don’t quit. Suffer now and live the rest of your life as a champion.”

—-Muhammad Ali

Tags: , , , , , , , , , , ,

Jul 09 2011

Recovery for MMA Training

Category: Conditioning,Injury Prevention,MMA Training,Recovery,Uncategorized — Rob @ 8:49 PM

Professional athletes from those who participate in MMA training to marathon runners train hard, that is no surprise to the majority of people.  Professional athletes also take the time and use their good sense to recover and listen to their bodies.

MMA Training Recovery Methods:

There are many different methods to recovery, use some of them or all of them but find a method that will allow you too adequately recover and your body and mind to repair.  Some of these methods fuel your body, some ease your pains, others refresh your mind and will help keep you focused on your goal, to be the best, most fine tuned athlete that you can be.

MMA Training Recovery Method 1:

Foam rolling, stick rolling, ice baths interval hot and cold showering, sleep, food, hydration, recovery days, deload weeks and are all methods of recovery often used in MMA training camps professional and even high school athletes for the simple fact that many of them are free and all of them work.

Foam rolling and stick rolling is also referred as Self-myofascial release or active release techniques.  These massage tools are used when a muscle stretches near the point of injury. Foam rolling stimulates the muscle and works it so the athlete can work in a more complete range of motion without the muscles shutting down from over working. Also, massage techniques are helpful in fixing soft tissue adhesion and dissipating scar tissue build up as well. Foam rollers are relatively cheep as id pvc pipe and wooden sticks, all three of these will do the job.

MMA Training Recovery Method 2:

MMA Training

Ice baths are a jolting yet priceless addition to a recovery schedule.  With intense exercise also comes small micro traumas that occur, tiny tears in muscle fibers.  Ice baths constrict blood vessels to flush waste products like lactic acid from the muscles.  The decreasing of metabolic activity and slowing the swelling and tissue breakdown is also an added benefit of ice bathing.  Lastly, the rewarming process increases blood flow speeds, circulation and faster healing time.

MMA Training Recovery Method 3:

Rest and sleep has always been an essential part of training. Building recovery time into any training program is important because this is the time that the body adapts to the stresses of exercise and true physical growth is made.  Recovery also allows the body to replenish energy stores and repair damaged tissues.

MMA Training Recovery Method 4:

Food should not be overlooked as a recovery tool.  Working your body to its physical best and then feeding it the man made worst is a disservice and insult to your body and hard work.  After training meals should be balanced with proteins to feed your body, veggies to refuel your vitamins and nutrients and healthy complex carbs to replenish the energy you just expended.  Protein shakes and post workout drinks can also assist in this aspect.

MMA Training Recovery Method 5:

Hydration as a recovery tool should also be of no surprise.  Warding off dehydration before during and after training is vital to recovery and performance.  Simple body functioning relies on H2O to work correctly at all times.

Importance of Recovery in MMA Training:

Building recovery time into any training program is essential because it is during this time that the body adapts to the stress of exercises and builds muscle. Recovery allows the body to replenish energy stores and repair damaged tissues. Exercise causes changes in the body such as muscle tissue breakdown and the depletion of energy stores on top of as fluid loss.  Recovery time allows these stores to be replenished and allows tissue repair to occur. Without time to repair and replenish, the body will continue to breakdown from intensive exercise instead of building up.  Short term recovery occurs in the hours following a workout as well as time inbetween sets.  Deloading or long term recovery can span a week or longer depending on the exercises and training intensity that you are undergoing.

So, training is not only what you do, but can sometimes be the work you do after you think you are done, or even doing nothing, for a scheduled period of time.  So, in MMA training, remember to train hard, train smart and recover correctly!

Tags: , , , , , , , , , , , , , , , , , , , , ,

Next Page »