Joes Presentation in PDF

7/27/2019 Joes Presentation in PDF

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STRENGTH & CONDITIONING FOR COMBATATHLETES.

Copyright 2012 Ark Light MediaGroup, LLC All rights reserved. 1


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COPYRIGHT AND LEGAL NOTICES:

All material presented herein, is protected by copyright and may not be reproduced, copied, distributedor used, in whole or in part, without the express written consent of Ark Light Media Group, LLC. Noaudio or video recordings may be made of any part of this presentation without prior writtenauthorization of the above company. All rights reserved.

This information is intended for a national audience. All material presented to attendees, in any mediaor form whatsoever, is intended for informational purposes only. Current or specific information isintended to serve as examples only are are not to be construed as advice. Specific use or application ofany information presented is the sole and individual responsibility and risk of the attendee. Ark LightMedia Group, LLC it agents or representatives makes any claim, either direct or implied, of specificresults gained by the application of any material presented. Always consult your physician beforebeginning or changing your nutritional or exercise programs.



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Interviewed and worked with some of the topperformers in the BJJ and MMA world.

PROPER Strength, Conditioning and Nutritionare critical for future success in the sport.

This has been clearly seen in other main

stream sports. NFL, NBA, MLB.



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The sports of MMA and BJJ are quicklyevolving

More elite athletes are now in the sport

The level of excellence will no longer bedominated by technique alone.

Strength, Conditioning and Nutrition will bethe difference.



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Combat sports are the onlycompetitive sport that can end at anytime

Strength and conditioning directlyimpact that.



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20,000 foot view for designing a program inpreparation for an event. Whether you are aCoach or a Player



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It is important as an Athlete or a Coach toknow that you will have only One Worst Day

and One Best Day



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Teams and fighters would have the ability towork on technique that would be a surpriseto competitors.

"Styles" and "Games" would be introduced atmajor competitions....think, X-Guard, 50/50,Half Guard, etc.

YouTube, allows those techniques to beavailable for review.



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Strength, Conditioning and Nutrition will getyou "to your move" more quickly and allowyou to be dominant.

Speed, Suddenness, Recognition of Threat,Response to Threat

All are directly impacted by your level ofpreparation and Endurance Threshold



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Muscles use fats, proteins & carbs for energy.Energy System Dependent

Intensity + Duration

Constantly transitioning between systems

Workload dictates

Surfing the lactic acid wave.



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ATP / Anaerobic / Aerobic

Discuss BJJ / MMA muscle

Training program to dominate.



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Brooks G, Fahey T (1996)Exercise Physiology


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Fox EL, Matthews DK (1974). Interval Training


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Explosive energy

Already in cells

Immediate work

Up to 8 seconds / Athlete dependent.



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Engages after ATP blown

2-3 Minutes (Athlete / diet dependent)

Phase where Lactic crash can occur, whenlactic exceeds ability to process



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Signs of overtraining are:

Interrupted sleep / Lack of Motivation

Unexpected injury / Tendon, ligament and Joint issues

Irritability.


Recovery and Regeneration Weeks are critical to theathlete.

Over training is highly likely for elite athletes. R & R weeks will give the mind and body a chance to heal

and "catch up"


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* Essentials of StrengthTraining and

Conditioning,Thomas R Baechle


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Fiber that grow due to enormous stresses

Think cables that are braided on bridges

Adaptation causes muscles to grow in size

Olympic Lifters

Strong men



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Sarcoplasm, fluid and energy sourcessurrounding myofibers

Increase size of blood vessels & reservoirssurrounding myofibers, increase endurance

Higher reps/more time under stress.



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Muscles & sarcoplasm gets stressed

Adapts, responds, and facilitates larger /increased capacity for reservoirs / blood

vessels.

Longer times successfully in the ATP/anaerobic zone & quicker recovery in it.



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Edson Barbozas UFC 142 Camp



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Goals:

Building muscular base

Tendon and ligament preparation

Neurological response

Athlete confidence.



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Notes If possible independent movement

Heavier Loads, safely

Not trying to be a weightlifter or power lifter Assumes athlete has been active

Consuming large # of calories

3x week

Cardio 5x per week



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5 sets includes the warm-up set:

Alternating Push Pull 4-6 reps.

Jammer 4-6 reps. Chest Press 4-6 reps.

Lat Pulldown 4-6 reps.

Shoulder Press 4-6 reps.

High Rows 4-6 reps. Alternating Leg Press 6-10 reps.

Box Step ups with Dumbells 4-6 reps.



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Goals:

Skeletal musculature under constant stress

Increase lactic acid threshold

Mitochondria development.


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Week 1 TrainRounds 1/3/5

Dumbell Chest Press 15/20/20 reps.

Bentover Row with barbell 20/20/20 reps.

Standing Squat Machine 20/20/20 reps.

Dumbell High Rows 15/20/20 reps.

Lateral Raises up and outs 15/15/15 reps.

LandMine Rotations 12/side

Rounds 2/4

Treadmill 7.5 mph @ 15degree incline 30/30s by 5 reps.



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Rounds 1/3/5 Incline Press 20/15/20 reps

Upright Rows 15/20/15 reps

Dumbell Pushups 10/side

Squat cable jumps 15 reps Box stepups w/dumbbell 10/side

Hanging 30s

Rounds 2/4 Treadmill

7.5 mph @ 15degree 30/20s by 6



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Rounds 1/3/5 Straight bar cleans 15/20/15 reps. Incline Dumbbell presses 15/20/15 reps. Box Step ups 10 per side Dumbbell Bench Press 20/15/20 reps. High Row Dumbells 15/15/20 reps.

Rounds 2/4 Treadmills 7.5 mph 15 degree and 30/15 x 7 reps.



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Goals:

Prepare the athlete physically andpsychologically for the event

Event specific movements incorporated intraining

Manage potential over-training


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Treadmill 30/20 by 3 Dumbell Pushups 8/side Resistance Band Sprints 2 by 30 yards 90 lb sandbag drop and runs 30 yards x 3 Treadmills 30/20 by 3 (7.5mph @15 degrees)

Jump Squats by 30 yards by 2 Dumbell Cleans by 15

40 lb Ball Slams / Jumps by 12 Treadmills 30/20 by 4 (7.5mph @15 degrees) Landmine Squat Press by 10 each arm



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Battling Ropes Jumping Jacks by 25 Box Jumps 20 reps 30 yard sprints by 8 (first 4 steps explosive) 90 lb Sandbag Squats Treadmills 30/20 by 5 (7.5mph @15 degrees)

Barbell Knees to Feet press by 10 Schwinn Aerodyne 40/20/40

Battling Ropes Jumping Jacks by 25 Chins by 12 Schwinn Aerodyne 40/20/40



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Keep the Motor Running

Intensity Remains the Same, Duration Cut by50 Percent

Think Speed

Weight Management Effort in Gear

Technique & Strategy Heavy



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Protein Foods Salmon

Tuna Tilapia

Chicken

Turkey

Lean Red Meat

Omega 3 Eggs (2)

Low-fat Yogurt (1 cup) Swiss Cheese (3 slice)

Mozzarella Cheese

Cottage Cheese (1 Cup)

Supplemental Protein

CarbohydrateFoods Spinach

Cabbage

Broccoli

Tomatoes

Cauliflower

Broccoli

Avocados

Strawberries

Blueberries

Raspberries

Oranges

Sweet Potato

Quinoa (Ancient Grains)

Whole Oats (Large Flake)

Whole Wheat Pasta

Whole Grain Breads

Brown Rice (1 Cup)

Rice & Beans

Fat Foods Pecans

Walnuts Cashews

Almonds

Brazil Nuts

Extra Virgin Olive Oil

Fish Oil

Flax Seeds & Flax SeedOil



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Anavite Sport Multivitamin with Beta-

Alanine, L-Carnitine, L-Tartarate

Superpump Max Pre-workout formula withL-Citrulline, L-leucine, L-aspartate

Myofusion Post-workout formula with highabsorption proteins



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