By Cat Rivera

I am livid. I’m standing in front of 33inches of hurdle and I am paralyzed and mentally unable to fling myself over it.  I have carried 55lb sandbags, carried a 9 foot slosh pipe 50 yards, crawled like a bear 100 yards, done countless agility and pylometric activities, pulled a weighted sled and pushed a weighted prowler and these 33 inches are mocking me.  “I cannot do this.” I utter. With those words my mind has decided defeat for my body.

“O.K., we are done with this,” Rob calmly says as he walks over to the stadium stairs and starts vertically leaping them three at a time.  “Jump these,” he says.  I do. I jump those stairs despite my pouting and inner grumblings about my own self defeat. The hurdles are not mentioned throughout the rest of the training session.  He knows I am angry and that my anger alone is bad but paired with stubbornness and pride has me in a “bad head”.

As I leave to go home Combat Trainer simply says, “Don’t ever say you cannot do something because I would never tell you that you can’t do anything.”  I am toast!  Right then and there I fire myself as my internal coach and let him in as my new and improved internal coach.  I learned this day that sometimes it is necessary to deafen the things you have been saying to yourself because they just don’t work for you anymore. Fear and the cannots have no use here anymore.  I admit that having unwavering confidence and trust in another person’s view of your capabilities makes hiring a new internal trainer easier.

When I finally crawl into bed, hours after training had ended and what felt like a lifetime of doing other things though out the day, there was that damn hurdle again. My eyes closed I lay there with a head full of hurdles and saw myself jumping them, my newly hired internal coach with quiet confidence pushing me forward. I went to bed knowing that “Hurdle, your ass is mine!”.

I am urging you to go and hire an internal coach.  Find someone who sees you in a way you always wanted to be seen, as a warrior, a competitor, an athlete, a doer, a light, a person who matters, whatever it is you need to stomp out fear and get you on your way to greatness.  Find that person and make their words your new internal dialogue.  It will help you jump hurdles and not just the 33 inch kind.  I think that if you look hard enough, your life has a few good internal coaches, they may not be ourselves, but in time they should be.

My internal coach will be with me on the Metro Dash and that will only be its first of many things it will drive me over, under and through.

As you all know I specialize in MMA strength and conditioning training. Training fighters and turning them into athletes is what I do at Combat Trainer. However, I do train people like athletes as well to reach their full potential. For the next couple of weeks there will be some guest post from a member on Team Combat Trainer as I prepare her to compete in the Metro Dash. Not only is she competing but yours truly is also making a run at it. If you don’t know what the Metro Dash is then go check it out and see what fun we are in store for. She will be writing about her experiences training under the Combat Trainer System. So without further delay here it is…

The Education of a Makeup Artist

By Cathy Rivera

“But, you have such a pretty face, if you could only loose a little weight.”  The dreaded phrases that every robust teenage girl has heard and most likely reruns through her mind through adulthood.  A backhanded compliment only for the ears of a “curvy, chubby, thick, fat,  girl.

This darkened compliment is what started my love of cosmetology and hatred for my own body.  It became my mask and my blessing.  I figured that if my face was all I got, let me slap some war paint on it and get moving.

Weight consumed me as I consumed less and less yet expanded more and more.  In college, my weight stabilized due to two hour a day Rugby practices paired with working at the campus gym.  Instead of gaining the frosh 15, I lost 20lbs.  Rugby was where I first tapped into my own Warrior Spirit.  The sport is dirty, strategic, competitive and physically demanding.  I lived for the adrenaline and pushing the will and limits of myself and team members.

College ended and so did my involvement with athletics besides the gym and an occasional class.  The pounds came faithfully calling despite my three times a week visits to a sports club where they don’t have nor promote sports.  My weight obsession shifted focus to feeling defeated, complaining and self-deprivation.  Depleted of calories and confidence, life still went on.  I got engaged, started night school, worked a full time teaching job and started my makeup business and thankfully found my way standing in front of Rob of Combat Trainer, knowing that I had found what my fitness training needed.

My sneakers were on and I was ready, all my goals out on the table and the belief that true change takes letting go of past failures and a submission to someone who may just know better about what your fitness body needs even if you have been the one lugging it around all these years.  I found myself once again being viewed as an athlete.  I was again the capable, competitive, driven, athlete with a physical ability to push and grow strong.  More than my muscles were understood that day.  My Competitive Warrior Spirit was reignited.

I was not being insulted by female marketed promises of thin, pink weights, and  glittery activities but treated as someone in control of both her body and fitness.  I gained a trainer and a coach because I no longer “work out,” I train!

For me, the statement that launched a thousand deadlifts was uttered mid training during a basement   session when most people are winding down their evenings and we are just starting to muster a sweat.  “Do you want a sitter’s ass or a sprinters ass?” Rob said as I stood apprehensive in front of a weighted barbell.  Four dress sizes, countless enjoyable training hours, increased strength and a sprinter’s ass and legs later it is clear what I have really gained.  I have acquired a mentor who has paved the way to my own fitness career, a passion for the workings of my own body, a love for wanting a strong body and mind not simply a smaller one, and a deep desire for others to find a love for themselves.  My Warrior Spirit has been reignited after lying dormant for so long.

What better way to pay respect to the trainer and changes I have been blessed with than to join Team Combat Trainer this upcoming May in New York’s Metro Dash!  Train, compete, grow and evolve with me throughout my journey to the finish because this warrior is more than just a pretty Doll Face.

You are an athlete!

In sports there are two very important factors when trying to achieve victory.  These two factors go for pretty much any sport on the planet.   Those two factors that separate the champions from the rest are being to exhibit power and reaction time.

In combat sports such as Jiu-Jitsu, wrestling, MMA and boxing being able to move a mass with speed and being able to react are keys to victory.

So before the weather gets nasty here in New York I want to get as much training done as well as video for the site.  In this video I will be using the mini-hurdles. The drill is designed to build on lower body power or explosiveness as well as reactive abilities.  The pattern of how you attempt your hops over each hurdle is up to you as the coach or the athlete.  Remember to hop back to the center of the hurdle after hopping over each hurdle.

The one thing I want to focus on more than the pattern of the hop is reacting with every hop.  The drill is designed to move quickly and generate power.  Once you begin to hop the object is to have the least amount of ground contact as possible.  Once your feet hit the ground you are jumping in the next direction you have chosen.  Remember you do not want to land flat footed; also use your arms to help yourself jump. This will help you generate more speed going in and out of your jump.

So why is this important to combat sports such as MMA?  These are the types of drills that will turn a fighter into an athlete.  As the sport evolves so must the fighters in the sport. Being a combat athlete is the way the sport is heading.  Using agility drills such as these will only enhance your athletic and fighting abilities. These types of drills especially for lower body power and reaction time will help with a fighters takedowns, takedown defense, footwork and punching power.

Train Hard! Train Smart!

This week is another fight week leading up to UFC 119 where Frank Mir will take on Cro Cop in the main event. Well at least we are hoping for that if Cro Cop gets cleared come Saturday. But as usual since I love strength and conditioning so much you know I will always go out and find as much video of the fighters on the upcoming card training.
This video will feature former Heavyweight Champion Frank Mir as he prepared for Cheik Kongo at UFC 107. Yeah the video is older but the training is what we are focusing on. This video was from the countdown show prior to that event.
Mir’s strength and conditioning coach for that fight was Mark Philippi. When interviewed he said one thing that I liked a lot and that was “My philosophy to get stronger, you have to lift some weight. You have to put a bar on your back…” Phillipi goes on to talk about how Mir was lifting heavy for that fight doing performing squats, cleans and deadlifts.
Mir looked in top peak physical condition for that fight. He went out to defeat Kongo and looked explosive in doing so. For Mir to keep up with the monsters in the heavy weight division he will have to continue to train in a similar fashion. Well no matter what division he decides to fight in he needs to continue training like this it will only help him become an overall better athlete.

UFC 118 is upon us as is the long awaited rematch between the UFC Lightweight Champion Frankie Edgar and BJ Penn as well as Randy Couture taking on James Toney. As you all know I love to give you a taste of how some of the top fighters/athletes train for fights. Now it’s hard to find recent video of strength and conditioning sessions for upcoming fights, so I just dig into the past.

In this video you will be taking a look at the current UFC Lightweight Champion of the World Frankie Edgar. We all know in the first fight Edgar was able to push the pace on Penn. He was able to use a lot of constant movement to squeak out a victory to win the championship.
How was Edgar able to keep this pace throughout the fight? It had to do with the type of conditioning sessions he was putting himself through. Edgar performed circuits that mimic what a fight would be like. The way to make these circuits work for you is to make them harder than the actual fight. When doing conditioning sessions prior to a fight you need to make sure that those sessions are going to be harder than what you will experience during the fight. The point is when you get in the cage you will be able to push the pace because your body has adapted to going harder in training.

So here is the Lightweight Champion Frankie Edgar as he performs a pretty brutal conditioning session using circuit style training.

Saturday night Dana White is giving us all a free UFC event on Versus. The card is pretty stacked, and if you are a big fan of the UFC you have been itching for the last month for some octagon action. The main event of the card is Jon Jones taking on Vladimir Matyushenko in the light heavyweight division. This can be a big stepping-stone for Jon Jones young career as many see him as the future champion of the division. With all that raw talent and youth on his side I tend to believe this as well. Jones is a pure athlete and the future of the sport.
Also on the card Mark Munoz will be taking on veteran Yushin Okami. Last April Munoz had a great come from behind victory over Kendall Grove defeating him with some vicious ground and pound. Munoz like Jones is a rising star in the UFC. Munoz is still going through some of the growing pains as all fighters do but he is well on his way up the ladder and becoming a serious contender in the near future.
As a treat for the site I was able to find some of Munoz’s strength and conditioning training. In this video he is doing a ten-minute non-stop conditioning circuit. In the circuit Mark is wearing a weighted vest. In this circuit you will see all different types of training going on. Each exercise is done for thirty-seconds. The circuit includes: speed and agility training, you will see him testing his core with medicine ball tosses, he performs plyometrics in the circuit to develop explosive power sledgehammers swings and some fight specific movements that you will see throughout the protocol such as ground and pound. So sit back and enjoy the next ten minutes and wish you were doing the circuit.

We are a little less than a week away from the UFC on Versus. The card is pretty good and since the last PPV I have been waiting patiently for some MMA. The main event on this card is Jon Jones going up again Vladamir Matyushenko. I am looking forward to this match up. I want to see Jones and his awesome athletic ability in the octagon. He never disappoints in a fight.
So since I love MMA and I love strength and conditioning, I am trying my best, even though they are hard to come by, to find video of the fighters training for these upcoming fights. I want to show the different styles that strength and conditioning coaches have when training combat athletes for fights.
In my search for some kick ass strength and conditioning video of these fighters I came across an interview with Vladimir Matyushenko. The interview is not really what I am concerned with, it’s the video that goes along with the interview. They show some of the exercises that “The Janitor” has in his strength and conditioning program.
Matyushenko trains at a Velocity Sports Performance, which is one of my former places of employment. The first two minutes he discusses his training and the video shows him doing some one-arm medicine ball tosses as well some muscle snatches and my personal favorite overhead squats. So enjoy the video it’s the best I could do for strength and conditioning video of Matyushenko. The UFC on Versus will air on Saturday, August 1.

In a few days all visitors will be in for a treat as I will be interviewing JR Joyner, owner of Triumph Athletics.  We will all be a little bit smarter because of the knowledge JR brings to the table.  His website is http://www.triumphathletics.com JR is very passionate about strength and conditioning.  This is what he loves to do and he is very good at what he does.

JR trains some high level athletes including  some of the top high school wrestlers in the country.  He has prepared these wrestlers for the Super 32 Challenge.  Super 32 is a national wrestling tournament held every year in Greensboro, North Carolina. The best wrestlers in the nation compete in this tournament.

Here is a great video of JR’s team training for this elite wrestling tournament.  The interview will be posted in a couple of days.  If you are a combat athlete that competes in wrestling, jiu-jitsu, boxing, or MMA or just a strength coach it will be of benefit to you to listen to this interview.  You will learn a ton!

Ok ladies and gentlemen, I am excited for this Wednesday night, so excited that I am missing my striking class at Gracie Barra Long Island. What could I be so excited about? I had the honor of being asked by Scott Bird of Straight to the Bar to be the main guest for his TwitterChat 74. What’s the topic that we will be discussing? Conditioning!
Many of you know the importance of conditioning in sports and we all know how important it is to the sport of mixed martial arts. We will be going over several different aspects of conditioning, like when to do it, how often does conditioning need to be done, why conditioning is important in MMA and as well as other sports and what kind implements can be used for conditioning. You won’t want to miss this all important discussion. So if you are a fighter or just someone that love to train come join in on the discussion and give us your thoughts. We would love to hear what you have to say about conditioning and training. For more details on the chat just click here… http://straighttothebar.com/forums/showthread.php?9634-Twitterchat-74-ConditioningHope to see you there. As a little gift I will leave you with a little conditioning protocol that can be easily done in the gym using Farmers Walks, deadlifts and burpees. I used this with my fighter Jessica Richer and she loved it so give it a try.

Nothing beats youth and determination when it comes to wanting to be an athlete especially an MMA fighter. That youth and determination can be found with Mike Savarese. This future MMA fighter has just started on his journey but you can see in his eyes that he wants nothing more than to be a fighter. Mike trains jiu-jitsu under Ricardo Almeida at RABJJ.
After speaking with his brother Patrick about strength and conditioning and MMA, I had the pleasure to meet Mike and his brother for strength and conditioning session. Mike and I hit the gym, this training session was used to test where he was at with strength and where his conditioning level was currently. As with any of my fighters or athletes I tested his one-rep max deadlift. The deadlift is one of the best movements that can be placed in any fighter’s strength and conditioning program. The deadlift builds strength along the entire posterior chain. As you know with any sport a strong posterior chain is very important in a combat athletes performance. Working on some tips to clean up Mike’s deadlift technique, he was able to pull 345 for his one-rep max. Not to bad since he had not deadlifted in quite a while due to injury.
Next we moved on to test his one-rep max on the bench press. Although I don’t use the barbell bench press in my programs that often I use this test and transfer it over for pressing with dumbbells. Mike put up 265 lbs for his one-rep max. After the one-rep max tests were done, I introduced him to Olympic lifting and taught him some of the movements in the power clean. If you have read some of the other posts on the site you know how important it is to have some of the Olympic lifts in the strength and conditioning programs of athletes. These lifts test the power an athlete can produce. Using only the bar I taught him how to clean from the top down. Pretty much this is how it went. I had him front squat to learn where his body will be at the end of the clean, then had him do jump and shrugs to teach how when doing this movement he should shrug his shoulders. This was followed up by cleaning from the thigh, then above the knee and finally below the knee.
After our training session we headed for the park to for some speed and agility work. Usually I will begin a training session with speed and agility work but I knew I was testing one-rep maxes and want Mike as fresh as possible. During this session I used drills found in some of my previous posts. Here are some of the drills we did…

Finally we ended our training session with some conditioning. He did two, three-minute rounds of the following circuit:
Super Legs
24 Squats
24 Lunges
24 Split-Jumps
12 Jump Squats
This was followed by a minute of Battle Ropes, using four different rope exercises for 15 seconds each. To finish off the three minutes he smashed away at a tire with a sledgehammer for thirty seconds alternating the grip on the sledgehammer with every strike.
Here are some things that I picked up during the session. Mike is very open minded to learning new ways to train in and out of the weight room. He is willing to do what it takes to achieve his goal. Mike is and exceptional athlete and is the future of mixed martial arts. So I would like to welcome Mike to the Combat Trainer team. He has a bright future in the sport of MMA and will be a world champion one day.