Wednesday, November 4, 2009

Fight Camp 360: Fedor vs Rodgers

SHOWTIME Sports turns its powerful spotlight on MMA with a new installment - Fight Camp 360º : Fedor vs. Rogers.


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Thursday, October 22, 2009

Complex Training for Martial Arts

Complex training involves the integration of resistance exercise followed by an explosive movement. The goal of complex training is the improvement of explosive strength and speed-strength. The resistance work activates the nervous system (Ex. barbell/kettlebell/dumbell squats), followed by an explosive movement (split jumps/tuck jumps) to target the fast twitch muscle fibers.


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Friday, September 4, 2009

Pre and Post Workout Nutrition

I got this from the MtnAthlete website. Some parts I disagree with(not a fan of soy and I just don't like cottage cheese) but for the most part it's solid information.


The nutrients you put into the body pre and post workout are the most important
of the day, where the typical meal before the workout is just that... a typical
meal (healthy) meal. For you as an athlete, the focus should be placed on an
overall healthy diet (food pyramid), hydration, and the proper sport specific
fueling.

Moderate - high intensity work will use muscle ATP/gycogen
stores (immediate energy) and these stores will become severely depleted and
will stay this way if carbohydrates are not consumed after workout.
Carbohydrates before the workout will replenish any storage loss from the
previous day so that the gycogen "tank" will be topped off and adequate energy
will be available to prevent protein catabolism (breakdown). This added
carbohydrate source prior to workout will also dramatically increase the
transport of supplemented protein to recover/repair muscles worked during the
training.

Most recent studies on supplementation combined with our
knowledge of physiological and biological bodily functions shows that both
protein and carbohydrates dramatically improve protein synthesis and shorten
recovery time.

Here are some basic guidelines:

PRE-WORKOUT
NUTRITION
30-15 minutes prior to workout - 20-30 grams protein (=6-9 g
essential amino acids), 20-30 g carbohydrates (in form of dextrose, fructose,
sucrose).

POST WORKOUT NUTRITION
0-30 minutes immediately following
workout - 20-30g protein, 20-30g carbohydrates.

METHODS
To get this
additional protein and sugar (carbohydrates) mixture pre and post workout, you
can:
1) Drink 2 servings of chocolate milk
2) Eat 2 servings cottage
cheese and some fruit,
3) Eat 2 servings low fat yogurt,
4) consume 2
servings soy milk,
5) Mix scoop of protein powder and 8-12 ounces of sports
drink or juice.
6) Drink a recovery shake/supplement before and after
training.

COMMON QUESTIONS AND ANSWERS

Q: What if I can only
drink a pre or post workout shake, but not both?
A: Drinking a shake before
and after is by far the best, but if you can only do one, let the duration of
the workout dictate when you should have it. Short duration=before or during.
Long duration=during or after.

Q: Can I eat solid food before a workout,
or does it have to be in liquid form?
A: If a solid meal is to be eaten as the workout supplementation, this meal must be digested and nutrients available for energy/protein synthesis at time of workout. This means that approximately 1 hour before the workout the meal must be eaten. The digestive rate of this meal will also dictate timing of available nutrients (i.e steak and eggs will take longer to digest than pineapple and cottage cheese). Post workout supplement must be in simplified (liquid form) to benefit from immediate nutrient
transport. Again the benefit from increased protein and carbohydrate intake
needs to be absorbed by the gut within 30 minutes of completing the workout if
not sooner.

Q: What is a serving size?
A: Refer to the label on the
food package. If this is still a question, go with milk or soy milk = 8 oz;
cottage cheese or yogurt = 1/2 cup.

Q: What happens if I do not consume
a pre, post or both supplemental drink?
A: If pre and post workout nutrition
is not taken:
1) Muscle glycogen stores will not be replenished,
2)
Catobolic (breakdown) of muscle protein will be greater and anabolic (muscle
repair) will be limited,
3) Recovery time will increase,
4) Muscle and
strength gains will not be as significant.

Q: What should I look for
when shopping for this type of protein/carbohydrate supplement?
A: Many workout recovery and protein drinks are on the market. The drink or powder should contain 6-9 grams of essential amino acids (isoleucine, leucine, lysine,
methionine, phenylalaine, threoninie, tryptophan and valanine) which is usually
obtained by consuming 20-30g high quality protein, 20-30g carbohydrate source,
calcium, sodium, potassium, vitamin D. Extras added into these supplements will
support your goal (weight gain = more fat, loss = low cal, maintenance = approx.
30% pro/ 50% cho/ 20% fat ratio). If you look at the overall serving weight of
the supplement and check the weight of the essentials contained in the product,
you will see that a good product is close to matching this serving wt. and the
less beneficial supplements will have filler weight (non-essential).

Here are some "ready to drink" recommendations:
EAS Myoplex and Myoplex lite, Cytosport Muscle Milk and Muscle Milk light, Slim Fast High Protein, and Chocolate milk.

It is generally cheaper to purchase these drinks in powder form and mix them yourself in a shaker. Rob likes/uses Biotest "Surge" recovery drink primarily because it seems less expensive then other brands, but carries similar nutrients.

Shop around.

- Ryan
Poulin, CSCS







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Friday, July 24, 2009

Tony Schwartz, the founder and president of The Energy Project, on the components of renewal and recovery and their importance for your personal and professional health.




Friday, July 17, 2009

Nuggets of Knowledge - Matt 'Wiggy' Wiggins - Chapter 2

Here is Cahpter 2 of my in-depth conversation with pioneer strength coach Matt "Wiggy" Wiggins of www.workingclassfitness.com/. In this section we talk about recovery methods, setting benchmarks for MMA fighters, his upcoming projects and we share our opinions of CrossFit.


Recovery and Overtraining





Benchmarks for MMA Fighters




On CrossFit




The End......





Big THANKS to Wiggy for taking the time out of his day and have a chat with me.......

Monday, June 22, 2009

Improving Punching Power, Part 3

Taken From Muay Thai: The Art of Fighting E-book


The BodyBold Is What Punches, Not Just The Arm



When you hit someone, it should feel like a piano fell out of a second story window and hit him on the end of your fist. This is in keeping with info provided earlier in this post about shifting the weight, etc. The reason why you're shifting your weight is SO THAT HE FEELS YOUR WEIGHT IN YOUR PUNCH. There's a Thai saying that a person who really knows how to hit moves fluidly but his touch is as heavy as a mountain. Sounds like good boxing to me. If your weight is settled on your feet, then that mass is not going into the punches.




Tight Fist
At the tail end of execution, the last place you can either add or lose power in a punch is in your fist itself. It should stay loose through most of your execution and tighten up just before impact.




The Snap - The Right Time and Place
The power of your punch is right on the end, where it snaps. This is true of ALL punches -- not just your linear punches. The art of punching then becomes the art of coordinating your own body mechanics (which is most of what I've talked about here) with the placement of your target AT PRECISELY THE RIGHT RANGE AT THE RIGHT TIME, where you hit target as your punch is snapping on the end. When you don't get this right, your power is either jammed because the range and timing weren't right, or it falls short or misses for the same reasons.




This, by the way, is one of several ways in which KEY attributes come together to equal success in your hitting. As far as the above paragraph, you get this ability from essentially two areas of training: sparring and fighting. Partner drilling will never in a million years give you this ability.







Secondarily, you can get some aspects of this ability from focus mitt training and the top and bottom bag -- in both cases because they simulate either the chaos or the predictable flow of sparring and fighting, where through timing and range you get your punches to meet up with the target properly.




There's more to this, in general, as far as learning to punch with power is concerned. Much of it, though, is difficult to convey in text. Much easier to show.




One last point for you, is that you have to develop your kinesthetic perception if you really want to be able to hit with power. There is a correct sequence of muscular contractions for every punch, every kick, which happens very quickly in rapid succession. In addition to contractions, there is a correct series of RELEASES (very important) -- i.e. when a certain muscle in the chain has done its job, and now needs to let go before it starts to hinder your function.

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Monday, June 15, 2009

Nuggets of Knowledge - Matt 'Wiggy' Wiggins - Chapter 1

The other day I had the pleasure of sitting down and talking to one of the pioneers of strength training for Mixed Martial Arts. Matt 'Wiggy' Wiggins is a strength coach and author from North Carolina.

Wiggy designs workout programs for fighters, athletes, gym owners, soccer moms, police officers, and everybody in between. His specialy is creating workout plans that are low-tech, yet high-effect...simple, yet effective...most of all result-producing.

Introduction



MMA Talk





Sandbag Training





Skills vs S&C Training



Stay Tuned for Chapter 2..........

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Want to improve your chances in the ring, cage or on the mat? Want to ensure you have gas in the tank when you need it?

Don't leave your conditioning to chance with questionable MMA workouts. Turbo charge your conditioning with a blend of old school techniques put together with cutting edge science and battle-tested experience.

Check out my FREE Report, The OFFICIAL Black Market Guide to Strength Training for MMA.

I'm Giving You My Brand New Free Report On How to Train Like a Pro Fighter ... FREE! That's Right ... No Strings Attached.

CLICK HERE to request your copy NOW.