Jon Fitch is in the main event at UFC 127 going against BJ Penn. Fitch is known for his outstanding wrestling and many have called him boring for his lay and pray style. This time around I don’t think laying on BJ Penn will be such a good idea.
But I am not here to critique anyone’s fighting style, I am here for some strength and conditioning and that is what I am going to give you. In this video just like the title says you are going to see Jon Fitch performing jump squats with the barbell. The string type thing that you see attached to the barbell is called a accelerometer and it measures the speed of the bar as you jump with it.
He then moves into jump squats without the barbell. Jump squats are great for becoming explosive using your own body. You need to be explosive however and once you hit the floor you need to be jumping, this is the way to build that explosiveness.
Train Hard! Train Smart!
Feb 26 2011
Jon Fitch MMA Training
Feb 22 2011
Ross Pearson MMA Training
On Saturday UFC 127 will take place in Australia. The main event will feature BJ Penn going up against Jon Fitch. In another matchup that night up and coming star in the 155 pound division, Ross Pearson will be taking on veteran of the cage Spencer Fisher. This fight can turn out to be a stand-up war as both men like to throw their hands.
In this segment of of video of fighters training we will take a look at Pearson as he uses old car tires to train. In the first part of the video you will see as Pearson uses the tire to develop explosiveness. Old car tires are great tools that can replace medicine balls for many exercises. In the video you will see Pearson using the tire to perform chest passes as well as overhead throws.
Now to point out the obvious, the chest pass will work on developing explosive power in the chest and the overhead throws will develop power in your back. However, looking at both of these movements you will see that they are total body movements. If done properly, you will use your entire body to explode and throw the tire.
In the second part of the video Pearson uses the two tires to run up stairs. Stair climbing is grueling enough, add some tire carries into it and you have taken it to another level of conditioning. Your heart rate will rise and you will be increasing your conditioning level.
So if you want a cheap effective workout, head to the junkyard pick up some old tires and start training. No excuses!
Train Hard! Train Smart!
Feb 05 2011
Vitor Belfort Training
At UFC 126 Vitor Belfort is attempting to win the Middleweight Championship from Anderson Silva. Belfort has some of the fastests hands in MMA and some of the most powerful punches. If Silva can stay on the outside and circle away and use that great footwork of his then I think he will be able to defeat Belfort.
However, I stink making fight picks so I will stick to what I know I am good at and that is strength and conditioning. In the video you will see below you will have the opportunity to look at some of Belfort’s training. This video is great because it shows many different aspects of one of his training sessions. They call it a physical therapy session but some of the training he does in the video could be someones regular training session.
In the video he works on what looks like running mechanics. The reason for this looks like to warmup the central nervous system. But working on running mechanics could have a transfer into footwork in a fight.
After that they move into a dynamic warm-up. Now I have not gone into much about warming up on my site but I will tell you I use a dynamic warm-up prior to all of my athletes training sessions. You will also see him work on some core work as well as his lower back. You will also see Vitor do one of my personal favorites Prowler pushes and heavy sled drags.
If you take a close look as this training session you will notice that he works a lot on his lower body. You want to know why Belfort is fast then just take a look at his training methods and you will see why.
Train Hard! Train Smart!
Feb 03 2011
Jon Jones Deadlifting
The other day I posted a couple of videos of Jon Jones training. Jones is a great athlete and is well on his way to becoming champion one day. But before he can become champ he needs to defeat another great athlete in Ryan Bader at UFC 126.
In this video Jones is performing one the best strength training exercises, the deadlift. The deadlift is a great movement that will work on improving strength in your hamstrings, glutes and lower back. I have all my fighters and even the average clients perform deadlifts. Deadlifts can help with picking up opponents off the ground, can increase both punching and kicking power and help with a fighters takedowns.
In the video below you will see Jones performing the deadlift. Now what I love about this video is the proper technique Jones uses on the lift as well as the fact that he re-sets after each rep. The deadlift is a tough exercise and with heavy weight it can really tax the body. Re-setting after each rep of the deadlift will ensure proper technique in the lift and will reduce the risk of injury.
So if you are looking to add deadlifting to your training mix take a look at this video for the proper way to do it. Is it by far perfect? No, but Jones does show some really good technique. Add deadlifts to your training and you will see your strength improve greatly.
Feb 01 2011
Jon Jones Training
UFC 126 is this Saturday. In the main event Anderson Silva will be taking on Vitor Belfort for the Middleweight Championship of the world. That fight alone would sell tons of pay per views but the rest of the card is stacked as well.
The fight I am really looking forward to is between two of the most explosive athletes in the UFC today as Ryan Bader takes on Jon Jones. Since I began this website I have been talking about how the future of MMA champions will be determined by how athletic they are. I guess the future is hitting a little sooner. Both Bader and Jones show true athleticism when they are in the Octagon.
So in my hunt for training video of these two great fighters I was able to come up with some Jon Jones videos to show. In this segment I am going to show you two videos. The first is of Jones pushing a sled in almost like a bear crawl fashion. Now you have seen on my site before some of the sled work as well as plate pushes across the turf. The sled pushes that Jones is training in the video help with strengthening the legs. I will tell you his quads are filling up with blood and he is getting a nice burn as he performs this exercise. The sled pushes also help with explosive leg drive which in the sport of MMA is essential in not only takedowns but in punching and kicking power as well.
The second video is of Jon Jones working on explosive front raises using some kind of pulley system. This exercise works on Jones’ power as well as his muscle endurance in his shoulders, which can come in handy in later rounds of the fights. This can also be done with bands that give the right resistance. As you do them feel your shoulders burn.
So check out both videos and if you have not already done so get out there and buy yourself a sled and start pulling and pushing that thing around.
Train Hard! Train Smart!
Jan 28 2011
MMA in Greece
There Is No Try
by Bill Pairaktaridis
Nerdy opening, I know. Doesn’t make it any less true, however. It’s a great way to summarize one’s entire philosophy. When you set your goals, you have to do everything in your power to achieve them. If you want to win, losing is just another step in that direction. Remember, you are only defeated when you give up. But enough of the philosophy. You came here for some fighting tips/advice/talk/whatever and that’s what you’ll get.
I did have a reason for starting this article with my take on the philosophy on fighting. The very first step I take before preparing for a fight is getting in the proper mindset. I train my mind first and my body second. I make it very clear to myself that for the next six, four weeks or even one week (yes, I’ve taken on fights on such short notice), I will live, breathe and sleep fighting. This is the time when I put in the most work in the gym, both in the weight room and the ring. It’s not that I like cramming in all my work in the last days before a fight. That would be stupid. In fact, I work hard all year round both for athletic and for personal reasons. It’s just that then is the time when I have the proper mindset to really push my boundaries and re-discover what I’m capable of. And even when I’m resting at home, I will usually watch fights of my favourite fighters, like Ernesto Hoost, Buakaw Por. Pramuk and others, so that I can maybe learn a thing or two. Sometimes I may not even learn anything but it helps get me pumped for the fight.
When training for fights or just martial arts, it’s important not to let your strength training lag behind in favor of conditioning. A martial artist needs to be a very complete athlete. They need to be strong, conditioned, fast and durable. So, I hit the weights three or four times a week. However often life and recovery allow. Now, I’m in no position to tell you exactly how to train. What I can tell you is that you need to train hard but safely. And injured fighter isn’t really much use to himself. I may not be the biggest guy in the gym but I do aim to improve on a week to week basis. If I find my workouts harder than normal, I take a step back and take a look at my lifestyle. Have I had adequate sleep? Am I eating enough? Am I psychologically alright? The problem is usually something as simple as getting an extra hour or two of sleep and you’ll be fine. But don’t be afraid to seek advice if you find your strength lacking.
Another area a fighter must be fully aware of is his diet. Since most martial arts work with a weight class system, it’s to your advantage to be as lean as possible, so you’ll carry the most muscle for your weight and you won’t have unnecessary fat weighing you down. To melt away the fat is as simple as reducing your caloric intake below your BMR if you’re an amateur fighter that trains 2-3 times a week. For a more active individual, they could just eat up to their BMR and let the extra exercise take care of creating an energy deficit for the day. However, keep in mind that your mind will lead you to eat to cover that deficit. So, you have to be mindful of what you eat, how much you eat and whether you’re losing fat or not. I fight in the -74kg class because that’s closer to my natural weight and since I’m around 10% body fat most of the year, you can see how that could work in my favor in the fights. In fact, I’m usually the biggest guy in terms of muscle in my class and my opponents feel it.
Of course, what makes us fighter is the fact that we train to fight. I usually train three times a week doing kick boxing for an hour and a half each time but when I’m getting ready to fight, I’ll train five times a week for a total of 8-10 hours a week and I’ll add some more conditioning in the form of jumping rope and jogging. This lasts up to a couple of days before a fight. I don’t train the day before the fight because I want to be as fresh and as rested as I can be. Besides, an extra training session won’t make much of a difference at that point. It all becomes a mind game after that. UFC Welterweight champion Georges St. Pierre said it best : “Training is 80% physical and 20% mental but fighting is 20% physical and 80% mental”.
The most important thing to keep in mind is that everything is within your grasp. If you want to get stronger, you can do it. If you want to get leaner, you can do it. If you want to get better, you can do it. Well? What are you waiting for? Go out and get it!
About the author : Bill Pairaktaridis has been training in martial arts for the past 14 years. He found a passion for Shidokan Karate as a young boy and later for Kick Boxing as a teenager. He’s currently a silver medalist in the national level in Kick Boxing. He also has a great passion for health and fitness and maintains his blog at http://herofit.tv
Jan 22 2011
Evan Dunham Strength Training
UFC Fight for the Troops 2 is tonight. In the main event Evan Dunham, coming off a controversial loss to Sean Sherk takes on Melvin Guillard. Now I am not the best at picking fights but I do believe that Dunham will take this fight in the end.
Now back to something I do know about an that is strength and conditioning. Just looking around for video I came across two of Dunham doing some traditional weight training. The purpose of these workouts was to increase strength. Norm Turner puts Dunham through some compound exercises that will build strength in combat athletes.
What I have been finding in more and more fighters especially in the amateur ranks is that they love to do a lot of the conditioning protocols that they see their favorite fighters do. Yeah all those protocols look fun and exciting to watch and are tough to do but in order to get the body to that elite level you must build a foundation of strength. Many people forget about the strength in strength and conditioning and jump into these crazy circuits only to find that they are not getting the best results or they are at time getting injured.
So take a look at the videos below and just keep in mind that as a combat athlete you must not only have great conditioning but you need to be strong and powerful.
If you want a solid training program check out my online coaching program above and start to get strong, powerful and conditioned!
Train Hard Train Smart!
Jan 20 2011
Cole Miller Strength and Conditioning
The UFC is brining a free card on Saturday night with the Fight for the Troops 2. One fighter I am looking forward to seeing is Cole Miller as he takes on Matt Wiman. Now the reason behind wanting to see Cole Miller is simple. I want to see how well his strength and conditioning holds up. To be really honest I know that his conditioning on Saturday night will be there. The reason I know is because I know that he trains at the Institute of Human Performance down in Florida with JC Santana.
When I first got involve in training combat athletes it was really because of Santana. I was reading an article in Grapplers Magazine and came across some his and his partner Rhadi Ferguson’s methods on training combat athletes.
I had the great opportunity to go and learn from both JC and Rhadi down at IHP in their Intocombat Mentorship Program. The week I was down there they taught me everything they knew about preparing a fighter for combat. It was a great learning experience and I use many of the things I learned with my fighters today. Both JC and Rhadi push the envelop on training combat athletes.
So Saturday night look for Cole Miller to showcase his hardwork. I would also like to thank JC Santana and Rhadi Ferguson for teaching me and taking me under their wing during the time I spent with them. So check out this video of Miller training at IHP.
Jan 01 2011
Frankie Edgar Training Hard
The lightweight champion is back at UFC 125 on New Years Day, as Frankie Edgar looks to defend his title against the only man to beat him Gray Maynard. Yesterday we took a look at Maynard putting the Battle Ropes to the test. Like I said both of these fighters are always in great shape come fight time.
Today we will take a look at Edgar training for this fight. In this video you will see all the different types of training Edgar does in preparation for a fight. There are agility ladders to improve his footwork. As we saw in his last two fights against BJ Penn we saw that edgar had great footwork. Using the agility ladder in training has helped him improve in that aspect of his fight game. You will also see him using hurdles to develope lower body power. Having an explosive lower body helps in all aspects of the fight game from punching and kicking to takedowns. We also see him using a stabilty ball to help improve dynamic flexibilty and core strength. The sledge hammer also makes an appereance, just another tool that produces power as well as core strength. Kettlebells which many combat athletes have now incorporated into their strength and conditioning also make their way into his training. Turkish Getups with a kettlebell is a great movement to add strength to the entire body. Give them a try and let me know what you think.
Now remeber when looking at this video be aware that there is a plan or program for what he is doing. This could be one session where each of the exercises you see stand alone and is not a conditioning protocol. Many fighters out there see these things and just go out and try and perform them without knowing where it fits in their training. By looking at the date on the video this is more than likely a General Preparation Session, which is used to get the athlete ready for the work that is to come ahead in the training for the months ahead.
Happy New Year! If you are looking to take it to the next level I do offer online training at a discount for the New Year. Make the investment in your career and make 2011 your year.
Train Hard Train Smart!
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Dec 31 2010
Gray Maynard Battle Rope Training
UFC 125 is only a couple of days away and Gray Maynard is looking to take the lightweight title away from Frankie Edgar. Maynard as you know is the only fighter to have beaten Edgar in his career. Both men are pretty evenly matched coming into this title fight. Both are excellent mixed martial artists and both are well conditioned.
All week I have brining you strength and conditioning videos from many of the fighters on the card at UFC 125. Today’s focus is on Gray Maynard. In this video you will see Maynard using the Battle Ropes to perform some conditioning for his fight against Edgar. You have seen myself use the Battle Ropes with many of my fighters as well as in my own training before.
The ropes have many benefits. A combat athlete can use the rope to enhance their conditioning level. To see for yourself put together a bunch of rope exercises in a circuit where you go for 30 seconds of work and 10 seconds rest and you will see how your heart rate is elevated in seconds. Another great aspect of the rope is the development of power. Some of these ropes can weigh 75 pounds or so and moving them the way Maynard does in the video shows how much power is needed. If you watch Maynard you will see how explosive he is when doing the movements. That is how explosive you should attempt to be when working with the rope.
The Battle Ropes are a great tool for training use them the right way and you will see your strength, power and conditioning go to another level.
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