Creating a legitimate MMA strength a conditioning program can be overwhelming. Majority of fighters tend to gravitate to conventional body building exercises such as bench, squat, and bb curls or exercises that they excel in. When you think of fighting there are punches, kicks, take downs, knees which conventional weight training will be unable to mimic. You need to think outside the box when it comes to fight training. Stability, mobility, strength, power, speed, reaction time and anaerobic endurance are key physiological factors of MMA training. So how do you know which skill related aspect needs work? The answer is test and re test again and again. Testing is crucial to strength and conditioning program because it exposes weaknesses, strengths, and performance improvements. I understand that a majority of fighters correlate the success of their strength programs with wins and loses but tracking performance enhancement provides valid evidence to success.
If a potential fighter comes to my gym for MMA training, I will initially test this individual and clarify their goals. We will start with a movement screening to identify any imbalance during certain exercises such as squatting, lunges, single squat, and jumping mechanics. During the screening if there are clear indications of hip weakness such as the knees tracking in, I know their will be extensive work with glutes and hamstrings. Once the movement screen is complete the next test on the agenda is stability and dynamic stability. Think about if you have a stable back, shoulder blades, and hips punching and kicking will improve. A static plank and dynamic plank test will show how long the athlete can sustain postures and move in rotational patterns with a stable hip and trunk. The next testing procedure will be upper and lower body power such as plyo push ups, double and single leg jumps on a jump pad. The jump pad provides vertical height and ground contact time. If ground contact time is not quick enough power is significantly reduced. We also know fighters punch so testing punching reaction time and speed provide valid evidence for exercise programming. Now that we finished the speed and power components, testing hip strength and anaerobic threshold will be next on the agenda. The strength component is simply using a hip dynameters which will provide lbs of force. Now the fun part, pro MMA is 3 x 5 or 5 x 5 minute rounds with 1 minute rest between each. Initially we test 1 round and during the 5 minutes their will be host of exercises comprising of band punches, knees on the heavy bag, sprawl to stand, heavy rope jumps, and diagonal pulling patterns. What we will do is use a polar heart rate monitor to track the fighter s heart rate before and after a minute rest. The goal is to test and then track how quickly the fighter is recovering.
Based on the results of the performance testing and movement analysis an exercise prescription is formulated. An effective exercise prescription would be based on the scientific concept of periodization. Periodization is term to describe cycles of varying intensities and volumes which is designed to have a fighter peak for an up coming fight. This is a very board explanation of this concept but for your understanding when intensity increases volume will decrease and when volume increases intensity will decrease.
Once the exercise prescription is created the athlete will be tested for their 1-10 repetition maximal. The RM will allow us to create percentages so we can progressively increase the load in a safe and effective manner. For example if the athlete has 10 weeks to become prepared for a fight, the initial strength cycle will start at 70% to 80% then eventually climb up to 90% to 100% of their 1 RM before the 2 week taper occurs. Tapering is concept implemented to allow the athlete to recovery from pervious hard training. During the 10 weeks the fighter will go through various progressions of plyometric exercises or power development and anaerobic threshold hold training. The anaerobic threshold training is an extension of the testing protocol so instead of doing one round we will perform 3 or 5 five minute rounds. The athlete will also be tested again mid way through the 10 weeks and by conclusion of the cycle to measure performance improvements or possible changes that need to be made in the current program and future prescriptions.
This seems like quite a bit of information to understand. Frankly effective fight training is based on a good solid structure and a planned progression which I provided a peak of. Poor planning for fighters will lead to overtraining and injury, so do not take the initiative and create your own program because it will not work. Leave the science to the professionals. If you would like to be a pro MMA fighter and make tons of money then investing in strength and conditioning coach will impact your performance and life. Body Solutions offers effective and safe strength and conditioning programs for fighters which will prove performance enhancement and especially WINS.
Rich Pohler BS, ACSM, CSCS
Creating a legitimate MMA strength a conditioning program can be overwhelming. Majority of fighters tend to gravitate to conventional body building exercises such as bench, squat, and bb curls or exercises that they excel in. When you think of fighting there are punches, kicks, take downs, knees which conventional weight training will be unable to mimic. You need to think outside the box when it comes to fight training. Stability, mobility, strength, power, speed, reaction time and anaerobic endurance are key physiological factors of MMA training. So how do youknow which skill related aspect needs work? The answer is test and re test again and again. Testing is crucial to strength and conditioning program because it exposes weaknesses, strengths, and performance improvements. I understand that a majority of fighters correlate the success of their strength programs with wins and loses but tracking performance enhancement provides valid evidence to success. If a potential fighter comes to my gym for MMA training, I will initially test this individual and clarify their goals. We will start with a movement screening to identify any imbalance during certain exercises such as squatting, lunges, single squat, and jumping mechanics. During the screening if there are clear indications of hip weakness such as the knees tracking in, I know their will be extensive work with glutes and hamstrings. Once the movement screen is complete the next test on the agenda is stability and dynamic stability. Think about if you have a stable back, shoulder blades, and hips punching and kicking will improve. A static plank and dynamic plank test will show how long the athlete can sustain postures and move in rotational patterns with a stable hip and trunk. The next testing procedure will be upper and lower body power such as plyo push ups, double and single leg jumps on a jump pad. The jump pad provides vertical height and ground contact time. If ground contact time is not quick enough power is significantly reduced. We also know fighters punch so testing punching reaction time and speed provide valid evidence for exercise programming. Now that we finished the speed and power components, testing hip strength and anaerobic threshold will be next on the agenda. The strength component is simply using a hip dynameters which will provide lbs of force. Now the fun part, pro MMA is 3 x 5 or 5 x 5 minute rounds with 1 minute rest between each. Initially we test 1 round and during the 5 minutes their will be host of exercises comprising of band punches, knees on the heavy bag, sprawl to stand, heavy rope jumps, and diagonal pulling patterns. What we will do is use a polar heart rate monitor to track the fighter’s heart rate before and after a minute rest. The goal is to test and then track how quickly the fighter is recovering. Based on the results of the performance testing and movement analysis an exercise prescription is formulated. An effective exercise prescription would be based on the scientific concept of periodization. Periodization is term to describe cycles of varying intensities and volumes which is designed to have a fighter peak for an up coming fight. This is a very board explanation of this concept but for your understanding when intensity increases volume will decrease and when volume increases intensity will decrease. Once the exercise prescription is created the athlete will be tested for their 1-10 repetition maximal. The RM will allow us to create percentages so we can progressively increase the load in a safe and effective manner. For example if the athlete has 10 weeks to become prepared for a fight, the initial strength cycle will start at 70% to 80% then eventually climb up to 90% to 100% of their 1 RM before the 2 week taper occurs. Tapering is concept implemented to allow the athlete to recovery from pervious hard training. During the 10 weeks the fighter will go through various progressions of plyometric exercises or power development and anaerobic threshold hold training. The anaerobic threshold training is an extension of the testing protocol so instead of doing one round we will perform 3 or 5 five minute rounds. The athlete will also be tested again mid way through the 10 weeks and by conclusion of the cycle to measure performance improvements or possible changes that need to be made in the current program and future prescriptions. This seems like quite a bit of information to understand. Frankly effective fight training is based on a good solid structure and a planned progression which I provided a peak of. Poor planning for fighters will lead to overtraining and injury, so do not take the initiative and create your own program because it will not work. Leave the science to the professionals. If you would like to be a pro MMA fighter and make tons of money then investing in strength and conditioning coach will impact your performance and life. Body Solutions offers effective and safe strength and conditioning programs for fighters which will prove performance enhancement and especially WINS.
Creating a legitimate MMA strength a conditioning program can be overwhelming.Majority of fighters tend to gravitate to conventional body building exercises such as bench, squat, and bb curls or exercises that they excel in.When you think of fighting there are punches, kicks, take downs, knees which conventional weight training will be unable to mimic.You need to think outside the box when it comes to fight training.Stability, mobility, strength, power, speed, reaction time and anaerobic endurance are key physiological factors of MMA training. So how do you know which skill related aspect needs work? The answer is test and re test again and again. Testing is crucial to strength and conditioning program because it exposes weaknesses, strengths, and performance improvements.I understand that a majority of fighters correlate the success of their strength programs with wins and loses but tracking performance enhancement provides valid evidence to success.
If a potential fighter comes to my gym for MMA training, I will initially test this individual and clarify their goals. We will start with a movement screening to identify any imbalance during certain exercises such as squatting, lunges, single squat, and jumping mechanics.During the screening if there are clear indications of hip weakness such as the knees tracking in, I know their will be extensive work with glutes and hamstrings. Once the movement screen is complete the next test on the agenda is stability and dynamic stability.Think about if you have a stable back, shoulder blades, and hips punching and kicking will improve. A static plank and dynamic plank test will show how long the athlete can sustain postures and move in rotational patterns with a stable hip and trunk.The next testing procedure will be upper and lower body power such as plyo push ups, double and single leg jumps on a jump pad. The jump pad provides vertical height and ground contact time. If ground contact time is not quick enough power is significantly reduced.We also know fighters punch so testing punching reaction time and speed provide valid evidence for exercise programming.Now that we finished the speed and power components, testing hip strength and anaerobic threshold will be next on the agenda.The strength component is simply using a hip dynameters which will provide lbs of force.Now the fun part, pro MMA is 3 x 5 or 5 x 5 minute rounds with 1 minute rest between each.Initially we test 1 round and during the 5 minutes their will be host of exercises comprising of band punches, knees on the heavy bag, sprawl to stand, heavy rope jumps, and diagonal pulling patterns.What we will do is use a polar heart rate monitor to track the fighter’s heart rate before and after a minute rest. The goal is to test and then track how quickly the fighter is recovering.
Based on the results of the performance testing and movement analysis an exercise prescription is formulated.An effective exercise prescription would be based on the scientific concept of periodization.Periodization is term to describe cycles of varying intensities and volumes which is designed to have a fighter peak for an up coming fight.This is a very board explanation of this concept but for your understanding when intensity increases volume will decrease and when volume increases intensity will decrease.
Once the exercise prescription is created the athlete will be tested for their 1-10 repetition maximal.The RM will allow us to create percentages so we can progressively increase the load in a safe and effective manner.For example if the athlete has 10 weeks to become prepared for a fight, the initial strength cycle will start at 70% to 80% then eventually climb up to 90% to 100% of their 1 RM before the 2 week taper occurs. Tapering is concept implemented to allow the athlete to recovery from pervious hard training. During the 10 weeks the fighter will go through various progressions of plyometric exercises or power development and anaerobic threshold hold training.The anaerobic threshold training is an extension of the testing protocol so instead of doing one round we will perform 3 or 5 five minute rounds.The athlete will also be tested again mid way through the 10 weeks and by conclusion of the cycle to measure performance improvements or possible changes that need to be made in the current program and future prescriptions.
This seems like quite a bit of information to understand.Frankly effective fight training is based on a good solid structure and a planned progression which I provided a peak of.Poor planning for fighters will lead to overtraining and injury, so do not take the initiative and create your own program because it will not work. Leave the science to the professionals.If you would like to be a pro MMA fighter and make tons of money then investing in strength and conditioning coach will impact your performance and life.Body Solutions offers effective and safe strength and conditioning programs for fighters which will prove performance enhancement and especially WINS.
It is important to master the basics in Brazilian Jiu Jitsu before trying new things. Remember it’s not about the belt it’s about the skill. You may think you know the basics but how much do you really understand them? If you are trying to showcase, you are already in the wrong mind set. In my white/blue belt days, I was one of those who wanted to learn all the cool moves. I’d look up moves on YouTube, books, dvds and just by seeing it, I thought I was better than the other guys who were at my level. I trained with GREAT BJJ practitioners and every time they would get the best of me with BASIC techniques. It was because I was trying to do more than what I truly new. I thought I knew the basics already because I knew what a symmetrical choke was or a knee to elbow escape, I had received my blue belt, but they kept reminding me of how much I didn’t know about the basics.
Learning the basics is more than just learning the basic submissions. To really understand the foundation in the basics is to understand the positions, the control/balance of the positions, transitions from each position, the strategy using the positions, the submissions, and the strategy using the submissions to capitalize better positioning, better submissions, better escapes or just better control. More importantly, develop a better understanding in the reactions to basic attempts. This has taken me years to accomplish and I’m still “tweaking” this with the basics of BJJ. I have felt that if I could make a habit to remember reactions to whatever I do, I could come out more on top in training sessions. I am sharing with you that understanding the basic fundamentals BJJ has been my number one tool, so before going out and applying yourself with more work, work with less. Develop yourself to be a huge threat with the basics. If you are not a threat with the basics you have not understood the basics of BJJ and you are setting yourself up for failure.
At Body Solutions we learn the science behind Brazilian Jiu Jitsu. You will learn not just the moves but you will learn why the moves work based on how the body mechanics to make it work. The more you learn the body mechanics with moves, the more you can adapt and the better you can execute the moves. Taking a basic class here at Body Solutions Inc is like starting all over again. Don’t think like a black belt, think like a white belt and act like a black belt.
As a helpful tip don’t rush to learn advance techniques. Take your time with the basics. Learn them and understand all of it. Don’t think that because you have a darker color tied around your waist that the basics are a waste of time to train in. I guarantee you; you probably have been submitted with more basic moves than any others and you always will. The basics are where it’s at.
How many of you have just had it with being involved with a Jiu Jitsu school that runs like a factory! I understand about being a team, representing your dojo, but man, it’s still martial arts not a military.
Martial arts were developed as self defense tactics, for the people at the time, to learn how to protect themselves from intruders in their land. Some martial arts were held in secret, as not just of a fighting method, but as a spiritual balancing with the body and mind. Throughout the years martial arts has unmasked to the world, yet year after year has became more watered down, and made into a method of exercising. It became a reliable tool for anyone who wanted to get in shape, learn some self-defense, and have fun while doing it and the key words there, “having fun!”
If you want to be drill instructed, learn how to use martial arts as a deadly force, have the same uniform from neck to feet, no ands, ifs, or buts, then become one of the most represented teams in the world, join our armed forces and represent the USA.
People are paying martial art instructors these days to provide them a non-stressed environment, a form of exercise, a form of self-defense, to learn how to build a relationship with the mind and body, and to make it fun while doing it, so that they can keep up the workouts to stay healthy. It is about self- mastery. Martial arts should be meant for everyone not for the selected few.
Here are some politics that you may want to avoid so that you can enjoy martial arts:
If you can only train the art in the school and if found training with a friend outside of the school you get scolded, but yet Black Belts are allowed.
If a family member purchases a gi or a rashguard from a different brand for you and you get scolded for wearing it in the school because only school product is allowed worn in the school, yet Black Belts are allowed.
If you are paying top dollar to be instructed by the name of the school and you aren’t.
That ranking is determined by certain number of days and not your development in the art.
If tested for a rank you have to pay for the testing.
That if something came up that you have to quit the school and the consequence for doing so, is you are not welcomed back or to any affiliations.
If you are not allowed on the mats until class starts, but Black Belts can.
If you join under a monthly program then once you get a certain rank you have to move in to another program, which cost more, and requires a longer contract, and if you don’t, you stay at the rank you are.
If no cross training is allowed. If you get caught training somewhere else in another art, you get scolded, yet Black Belts can or if you represent the school in MMA.
Jiu Jitsu or martial arts in general is for the community. It is a method for exercising the mind, body, and spirit, while having fun. Screw all the politics! Body Solutions Inc BJJ, in Voorhees NJ, is proud of being a political free martial art provider.
Getting caught with an armlock is one thing. All you have to do is tap and reset. The last thing you want happening is to catch staph infection from the mats you are training on. There’s no tapping and resetting from that.
Gyms all over the place are ignoring the disinfecting part of caring for the mats. I’ve been in a lot of places and it always starts out with ringworm getting around. Practitioners would catch it, tape it to cover it, and proceed to train. Not the brightest idea. Not for yourself and definitely not for the school.
There are times when after a nights hard training, did I notice mats being left unclean until the next day giving all that time for infections and fungus to nest up a home on those mats. It is a big deal that grappling mats out there are doing this.
What is staph? A form is called MRSA. MRSA (a type of staph) is abbreviated for: Methicillin Resistance Staphylococcus Aureus: www.webcrawler.com. This is a kind of bacteria that has show resistance to Methicillin, which is a very strong antibiotic. Unfortunately we use too much antibiotics today (much more then we should) and the bacteria reacts in developing resistance. The MRSA is resistant to almost all antibiotics and is hard to get rid of and because of high usage of antibiotics in hospitals- it’s more likely to survive and infect. This infection can be life threatening and yes can be found, waiting for you on the mats.
I won’t say that Jiu Jitsu schools are the only perpetrators’, but wrestling schools, MMA gyms, gyms in general, or hospitals. It is just more likely to catch these infections, in martial arts, by a contact sport, especially in a warm, moist place. So a question you may want to think about is, how often does the mats get cleaned and what chemical is being used to DISINFECT the mats?
At Body Solutions Inc, we value health and the environment. We provide this facility to serve all in the Cherry Hill, Voorhees, Marlton, and Mount Laurel areas. This state of the art facility is energy efficient being double insulated, having 9 HVAC zones, waterless urinals, and Airblade hand dryers in every locker room and restroom.
Body Solutions Inc also focuses on being less toxic having super air filtration throughout clinic and workout areas. It is walled with VOC paint, is cleaned with natural cleaners and provides natural soaps for customers. It is floored with bamboo (a property of bamboo is it being anti-bacterial), and we ban plastic. As for our mats in the martial arts room, the BJJ mats are steamed everyday! Raising steam to clean is scientifically proven to disinfect and prevent any bacterial diseases to grow. We are by far the most “GREEN”, non-toxic, and disinfected BJJ/integrated wellness center in all of South Jersey.
Brazilian Jiu Jitsu is always described as a chess game. The art involves a strategic application, and not to just jump into conclusions moves, to become successful against its opponents. I feel that there is a time for chess then there is a time to play checkers.
No doubt that when wearing the “gi” in Jiu Jitsu, does the sport become slower.With the amount of grips that someone can make on the “gi”, not only does it control the opponent, slow the moves down, but the grip can become fatal if ignored.
The science plays different when it is” no gi”. When Jiu Jitsu is applied without the “gi” the game becomes more faster.There are least amount grips, which means, less control, but does that mean less likely to get submitted? No!
In “No gi” Jiu Jitsu it is almost predictable that someone will end the match using a leg lock. Does that make that practitioner less technical or wrong for doing so, absolutely, not. What works, works.If the practitioner went for a leg lock, it’s not going against his/her expertise, but the defendant’s expertise.If the one defending is that good, he/she should know how to get out.
The game becomes “jumpy,” like checkers. With the amount of sweat the game becomes slippery which adds to its speed of action.Just like checkers, there are only so many moves you can do, as in “no gi”, and just like chess there are so many moves that can be done, just like wearing the “gi”.
It’s a different mind when training or competing in the two.You cannot apply the “no gi” mentality when in the “gi”.You will jump yourself right into a submission.It is the same concept with the “gi” mentality.You can’t just take your time, because your opponent will explode his/her speed, and you will lose your timing for what you are trying to construct as a move.
This is why it is critical to learning the both styles. It is good because you will know how to defend yourself by knowing which tool would be best applied according to how the weather is. Winter time is “gi” applications and summer time is “no gi” techniques. During the winter more clothes are worn like jackets or sweatshirts, thicker pants with belts.That sounds like a “gi” to me. When it is the summer, t-shirts are worn, sometimes no shirt, shorts or lighter pants with no belt, sounds like “no gi” to me.
Try to even train like that.That way you don’t overwhelm yourself knowing more to one side of the game then the other. Give yourself that time to balance in learning both “no gi” and “gi”.In the summer train a lot of “no gi” and during the winter train a lot of “gi”.This will only train your body with great habits. When you create a balance with your Jiu Jitsu, is it then, do you start to become more creative to doing what you like to do in Jiu Jitsu. You will develop your “game.”
If a potential fighter comes to my gym for MMA training, I will initially test this individual and clarify their goals. We will start with a movement screening to identify any imbalance during certain exercises such as squatting, lunges, single squat, and jumping mechanics. During the screening if there are clear indications of hip weakness such as the knees tracking in, I know their will be extensive work with glutes and hamstrings. Once the movement screen is complete the next test on the agenda is stability and dynamic stability. Think about if you have a stable back, shoulder blades, and hips punching and kicking will improve. A static plank and dynamic plank test will show how long the athlete can sustain postures and move in rotational patterns with a stable hip and trunk. The next testing procedure will be upper and lower body power such as plyo push ups, double and single leg jumps on a jump pad. The jump pad provides vertical height and ground contact time. If ground contact time is not quick enough power is significantly reduced. We also know fighters punch so testing punching reaction time and speed provide valid evidence for exercise programming. Now that we finished the speed and power components, testing hip strength and anaerobic threshold will be next on the agenda. The strength component is simply using a hip dynameters which will provide lbs of force. Now the fun part, pro MMA is 3 x 5 or 5 x 5 minute rounds with 1 minute rest between each. Initially we test 1 round and during the 5 minutes their will be host of exercises comprising of band punches, knees on the heavy bag, sprawl to stand, heavy rope jumps, and diagonal pulling patterns. What we will do is use a polar heart rate monitor to track the fighter s heart rate before and after a minute rest. The goal is to test and then track how quickly the fighter is recovering.
know which skill related aspect needs work? The answer is test and re test again and again. Testing is crucial to strength and conditioning program because it exposes weaknesses, strengths, and performance improvements. I understand that a majority of fighters correlate the success of their strength programs with wins and loses but tracking performance enhancement provides valid evidence to success. If a potential fighter comes to my gym for MMA training, I will initially test this individual and clarify their goals. We will start with a movement screening to identify any imbalance during certain exercises such as squatting, lunges, single squat, and jumping mechanics. During the screening if there are clear indications of hip weakness such as the knees tracking in, I know their will be extensive work with glutes and hamstrings. Once the movement screen is complete the next test on the agenda is stability and dynamic stability. Think about if you have a stable back, shoulder blades, and hips punching and kicking will improve. A static plank and dynamic plank test will show how long the athlete can sustain postures and move in rotational patterns with a stable hip and trunk. The next testing procedure will be upper and lower body power such as plyo push ups, double and single leg jumps on a jump pad. The jump pad provides vertical height and ground contact time. If ground contact time is not quick enough power is significantly reduced. We also know fighters punch so testing punching reaction time and speed provide valid evidence for exercise programming. Now that we finished the speed and power components, testing hip strength and anaerobic threshold will be next on the agenda. The strength component is simply using a hip dynameters which will provide lbs of force. Now the fun part, pro MMA is 3 x 5 or 5 x 5 minute rounds with 1 minute rest between each. Initially we test 1 round and during the 5 minutes their will be host of exercises comprising of band punches, knees on the heavy bag, sprawl to stand, heavy rope jumps, and diagonal pulling patterns. What we will do is use a polar heart rate monitor to track the fighter’s heart rate before and after a minute rest. The goal is to test and then track how quickly the fighter is recovering. Based on the results of the performance testing and movement analysis an exercise prescription is formulated. An effective exercise prescription would be based on the scientific concept of periodization. Periodization is term to describe cycles of varying intensities and volumes which is designed to have a fighter peak for an up coming fight. This is a very board explanation of this concept but for your understanding when intensity increases volume will decrease and when volume increases intensity will decrease. Once the exercise prescription is created the athlete will be tested for their 1-10 repetition maximal. The RM will allow us to create percentages so we can progressively increase the load in a safe and effective manner. For example if the athlete has 10 weeks to become prepared for a fight, the initial strength cycle will start at 70% to 80% then eventually climb up to 90% to 100% of their 1 RM before the 2 week taper occurs. Tapering is concept implemented to allow the athlete to recovery from pervious hard training. During the 10 weeks the fighter will go
through various progressions of plyometric exercises or power development and anaerobic threshold hold training. The anaerobic threshold training is an extension of the testing protocol so instead of doing one round we will perform 3 or 5 five minute rounds. The athlete will also be tested again mid way through the 10 weeks and by conclusion of the cycle to measure performance improvements or possible changes that need to be made in the current program and future prescriptions. This seems like quite a bit of information to understand. Frankly effective fight training is based on a good solid structure and a planned progression which I provided a peak of. Poor planning for fighters will lead to overtraining and injury, so do not take the initiative and create your own program because it will not work. Leave the science to the professionals. If you would like to be a pro MMA fighter and make tons of money then investing in strength and conditioning coach will impact your performance and life. Body Solutions offers effective and safe strength and conditioning programs for fighters which will prove performance enhancement and especially WINS.
