TAG | MMA
We stick with what we’re good at
When I look to help an athlete improve the first thing I establish is: what holes exist in their current training. Many runners only do Endurance Work and neglect Strength and Power Work. 90% of Health Club members only focus on Strength Training. Lastly I love Crossfit’s programming but they neglect Endurance Work, as it doesn’t benefit all athletes.
Build your Pyramid
I like to think of training style as a pyramid. Your foundation is Strength work, slow heavy lifting. These are your Olympic Deadlifts, Squats, Presses, and Rows. Here is where you strengthen your Bones, Joints, Muscles and Connective Tissue to handle the work that’s to follow.
Power Work I believe to be the most Important of all to become fast
in your sport. Power is short bursts of explosive movements. Sprints, Olympic Snatches, Barbell Cleans, and Intervals are some examples. You can’t get fast without power work. Everyone from heavy Linebackers to light and lean marathon runners need power work to become faster. My favorite power day is 100 meter sprints on a track.
Many people have heard the term Circuit Training or High Intensity Interval Training. These are Power-Endurance workouts They are fast explosive exercises strung together that typically last 5 to 30 minutes. This will prepare you for sport by giving you the advantage over your competitor. As they get tired you will still have the stamina to keep going and overtake them.
Lastly we have just straight Endurance. Training ranges from 45 minutes to a few hours depending on the event. This is a where you trade intensity for duration. Training will take place around 70%-75% of Max Heart Rate which conditions the body to metabolize more fat and less glucose. It takes a while for this change to happen. The body has become accustom to using glucose for much of its work. Great for events under an hour but it’s not sustainable for longer periods of time.
Putting It Together
Endurance work will actually hurt the performance of non-endurance athletes. If you are a sprinter you will focus your training mostly on strength and power, with some power-endurance work here and there.
If you are a MMA Fighter or Football Player start by building your base of strength work. From there you will spend much of your conditioning on Power and Power-Endurance Work.
Marathoners in the off season need to build their strength and power. Starting a few months leading up to a race they need to shift their training to mostly long runs with one Strength day and one or two Power days per week.
Expertise
At Solid Body our Strength and Conditioning coaches have years of experience helping athletes. Let us help you reach your goals whether it’s a marathon or losing five pounds, we can get you there.
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Crossfit · Endurance · Football · MMA · Personal Training · Power · Sprinters · Strength
Where’s the Hole in Your Game?
I see many fighters with great technique and talent lose a fight they should have won. Why? Conditioning! Develop explosiveness to be your secret weapon. It’s amazing how much BANG you can get from just a couple minutes of Power Work each day. Take just 4 minutes at the beginning or end of your MMA training and you’ll feel like there’s Nitrous Oxide pumping through your veins.
Tabata Intervals
Tabata Intervals are usefull when you need to develop quick bursts of power and increase your Cardio-Respiratory Efficiency.
Think of your muscles like a furnace. The more Oxygen you can pump through them, the bigger the fire.
Whats A Tabata?
Twenty seconds of all out effort, followed by ten seconds of recovery.
Get a good interval timer (http://gymboss.com) set it for :20/:10 and 8 Rounds.
Make sure to choose exercises that require a large oxygen demand on the body such as: Burpees, Sprints, Ball Slams, Kettlebell Snatches, or Jump Squats.
For 20 seconds perform as many reps as you can, then rest for 10 seconds. Repeat this for 8 rounds
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Jiu Jitsu · Kickboxing · MMA