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.

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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.

 

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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!

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Sep 25 2011

The Diary of MMA Training

Category: Conditioning,Jiu-Jitsu,Mental Training,MMA,MMA Training,Strength Training — Rob @ 8:27 PM

With all the training that goes into MMA sometimes it is hard to keep track of the progress you are making.  This is where journal keeping comes into play.  Journal writing is not for little girls anymore.

Keeping a journal for strength training progress is a basic coaching tool that has been often overlooked and seldom talked about.  That  Jiu-jitsu practitioners keeping journals of what they learned in training classes should be of no surprise when record keeping and statistics are a part of so many competitive sports.

When I speak of keeping a journal I am not just talking about keeping a record of what you learned in class.  A journal should be of your experiences in training, weaknesses, strengths, mental impressions, triumphs and failures on the matt as well as your plan for your next trainings.  Note how those moves worked for you in training, how you felt during a training session, if you have done back to back training session did you feel fatigued?  If you train at different hours, when do you feel your best?

Keeping a journal helps enhance your training experience.  When looking back at your journal you should look for the things that worked for you and the things that hindered you.   Always look for the mistakes you have made and your specific plans to improve upon them. Write down your weaknesses and then a few months later go back and see if you have improved upon them or neglected them.  Writing them down will help reinforce your need to work on them.

Go out and purchase yourself a small notebook that you can carry around and a pen.  Start writing down everything that you experience in training and watch how your development  become elevated.  Your weaknesses will become strengths and your MMA game will improve dramatically by just having a more complete knowledge of yourself.

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Sep 02 2011

Purposeful Training in MMA

Category: Conditioning,Mental Training,MMA,MMA Training — Rob @ 8:57 AM

It is easy to find direction in your training when you are awaiting a moment in the near future when you will be fighting your next MMA opponent.  A great challenge to any athlete, MMA fighters included is to make every single training session saturated with purpose, a fight nearing or not.

Training sessions for athletes and MMA fighters are an optimum time to actively train both your mind and body for upcoming challenges.  If you are approaching training as one separate from the other then you are doing a disservice to both your mind and body.  Mental hardiness as well as physical toughness is built in training.  Without a purpose training can get lackadaisical, unfocused and in turn less effective to prepare an MMA fighter.

Deciding an achievement focus for your training session is a good way to keep your MMA session focused and goal driven.  Every workout then becomes a way to reach success and address weakness.  You must decide what your training achievement focus is and what will spell success for your workout.   The achievement is up to the fighter, the person being trained and their corner to decide.

Finding a purpose for your training in MMA will also allow you to take full advantage of all of your resources.  With purpose for your sessions you can focus on the different schools of training that make up your support training system.  This is also the time to see if you are neglecting one facet of your training over another hence allowing you to prepare to add more of what you have been lacking.

Many times what we do most in our own training sessions will be what we are best at.  This broadens the gap between our strengths and weaknesses.  Our weak points will stay weak and our strong points will flourish until the weak negatively impacts overall performance.  Making the purpose of a training session to identify your weaknesses and then making the purpose of following sessions to address such downfall areas will do wonders for your MMA performance.  There is no option but to tackle what may be a weakness if you plan to.  You just stick to your purpose daily.

Just as an Army plans for combat, so should the MMA fighter be training for their own challenges.  There is no room for misdirection in training when you have a challenge to meet. Plan a purpose for training every time you train.  Do not waste your own precious time nor energy both physically or mentally with undirected training sessions.  You will find that the purpose driven training session will leave you feeling more efficient, accomplished, well trained and mentally focused.

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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!

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Jun 02 2011

Grip Training for MMA

Category: Conditioning,Jiu-Jitsu,MMA,MMA Training,Strength Training,Strongman,UFC,Uncategorized,Wrestling — Rob @ 10:23 PM

Grip strength is a very important aspect when training for MMA or any other type of combat sports.  I have heard many combat athletes talk about how their grips are weak.  One area of concern is in the sport of jiu-jitsu when using the gi.  If you are a practitioner of gi jiu-jitsu then you know very well the importance of having a good grip.  Your grip strength and endurance can save you from your opponent passing your guard or worse submitting you.

So how can we can increase our grip for combat sports? You have seen my oversized pull-up handle video, which have helped with my grip strength.  Another great way is by doing Farmers Walks.  Basically a Farmers Walk is carrying heavy weight by your and walking with it.  They do make Farmer Walk handles, which you can load lot’s of weight on.  You can also use a trap bar, which can be found in any commercial gym as well as dumbbells or kettlebells.  One thing I have found that has really increased my grip strength is the use of regular 45 pound plates found in pretty much all gyms.  If they don’t have forty-five pound plates at your gym just stop reading this article thanks.

Here is what I like to do with the forty-five pound plates.  Grab them in each hand using your fingertips.  Start with four fingers as you get stronger start reducing the amount of fingers that you use.  I then take the plates for a ride.  I like to go for about 100yards, once I reach the 100 yard mark I drop the plates and take a brief rest no more that one-minute.  Usually around the fifty-yard mark you start to feel the burn as you get closer to the hundred yard mark you will notice how you pick up the pace of your walk just to get it over with.  Do a couple of sets of these.  If your grip is weaker than you thought grab 25’s or 35’s depending on your level of fitness.  Soon enough people will be talking about your firm handshake and you will take your fight game to a new level.

Train Hard! Train Smart!

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May 31 2011

No More Back Pain

Category: Conditioning,Injury Prevention,MMA,MMA Training,Power Training,Strength Training,Strongman,UFC,Uncategorized — Rob @ 10:12 PM

By Cat Rivera:

Back pain is indeed no joke!  I, for the majority of my life lived with memories of my own mother laid out flat on her back, unable to enjoy the holidays or even after work standing due to a back injury she acquired when we were hit directly in the middle of our Dodge Ram on the way to school when I was in the third grade.  I remember her grimacing in pain with the smallest of movements and paralyzed in fear that any form of exercise or free mobility would result in her not being able to move her legs.

During a Rugby game in my senior year at Oswego state I suffered a very bad back injury in a scrum down and at that moment I realized the debilitating pain that my mother must have been undergoing all those years. I also, for the first time was introduced to the fear of pain.  How suddenly all of my movements were being recorded by my twinges and stabbing pains to the point where breathing hurt.  From that moment on, my slipped L3 disc and I had a hate, fing hate relationship.

Countless chiropractors, missed workdays, weight gain and countless fear induced, half assed training sessions later, I met the deadlift. It was just in time too, running, sleeping and sitting all threw my back out, carrying the weight of my own breasts hurt by the midmorning. My hips were becoming misaligned the and one leg was slightly longer than the other due to compression of the disc on one side. It was routine training session that changed the movement of my life.

I remember the stern talking too and the playful yet direct banter concerning bending my arms mid lift that I received from Combat Trainer after our first few sessions of DL’s.  The fear of hurting my back was hurting my back. As the weeks went on and my weight increased as did my confidence and form while lifting I realized one day that my back no longer hurt me I could stand and twist and tighten my abs without twinges of pain.

I had to know the science behind my newly found freedom to take my body back from pain. After much research, here are my findings.  The Deadlift is one of the most important exercises you can ever do because it works all your muscles under heavy weight.  It is an essential component of any, strength and conditioning routine.  The DL rears its beneficial head in Olympic lifting, strong man competitions, MMA training and as an overall sign of general strength.

Experiencing  backpain during a DL it is a sign that you are doing it wrong.  First, you must see the DL as more of a pushing motion instead of a pulling one.  You are pushing through your heels, pushing your hips forward and squeezing your glutes as hard as possible.  Be sure to not round your lower back because that will stress your spine. Straight back! Chest up and upper body natural. Pull in a big chest breath and keep everything tight.  Hold the bar close to your body, arms straight and there ya go.

Mastering the proper DL technique will give you a stronger back, teach you the proper way to lift things from the floor and can illuminate back pain for good.

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May 27 2011

Rick Story MMA Training

Category: Conditioning,MMA,MMA Training,Power Training,Strength Training,UFC,Uncategorized — Rob @ 7:24 PM

MMA strength and conditioning training is very important for all fighters

As UFC 130 rolls around Saturday night the importance of MMA strength and conditioning will be seen. One of the fights on the main card is Rick Story taking on Thiago Alves. In an effort to bring you the best in MMA strength and conditioning training, I found a few videos of Story training in the past for upcoming fights. In this segment of MMA strength and conditioning training Story’s coaches incorporate the use of dumbbells in his training.
Dumbbells are a great tool for fighters. Even though the trend is going towards the use of kettlebells, fighters should not forget about the importance of dumbbells in their training. In the two videos below you will see Story use the dumbbells in a complex fashion. You will notice as completes different exercises without putting the dumbbells down.
This type of complexes can be used as a warmup or if the combat athlete increases the intensity it can also be used as a way to condition. Whatever the case may be, when training coaches should use all the tools at their disposal to get the results that their fighters need.
Train Hard! Train Smart!

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May 24 2011

Matt Hamill MMA Training

Category: Conditioning,Jiu-Jitsu,MMA,MMA Training,UFC,Uncategorized — Rob @ 9:51 PM

Last summer I posted some videos of training on the beach and how it can help you with your MMA training. From sprinting on the beach to training in the water the benefits are great. Hey if Daniel Son did it in the karate kid and it helped him win why not you? Training at the beach can help with your balance and your strength.
Sprinting on sand for instance helps with strengthening your ankles. Because the sand is an unstable as you take each stride your foot and ankle need to adjust to the different levels of the sand. This instability leads to stronger ankles and less injury for a fighter.
I have not done this for the past couple of UFC events but with UFC 130 on the horizon this Saturday, I have gone out to find video of some of the fighters on the card training. One I came across is one of the main event contestants Matt Hamill as he trains in the ocean to begin his preparation for Quinton Rampage Jackson. As you will see in the video Hamill is wrestling in the water with his trainer. This type of training is pretty unique and helps a fighter become stronger. Just going in the ocean to have fun can be tiring try wrestling around as the waves hit you. You will see how it not only tests your balance but your strength as well.
So as summer approaches head to the beach and get some training in. Throw a kettlebell in the trunk and have a blast as you get a tan. I am sure the ladies will think it’s hot. Just remember the sun tan lotion.
Train Hard! Train Smart!

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