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.
