"Train like a champion" by Robert V

[cecil]

Here's a great article by the CST moderator, Robert V. I thought it was worth re-posting from mma.tv!

What does that mean?

500lb bench?

200lb barbell curl?

1000 hindu squats and push ups?

4 minute mile?

22 inch biceps?

4.4 Forty?

Doing a split?

Putting your leg behind your neck?

I ask this because so many people imagine approaching these goals or exceeding these physical feats will be a shortcut to athletic excellence. Since this is a MMA forum, lets look at some of the champs and former champs.

Royce Gracie

Dan Severn

Tito Ortiz

Rickson Gracie

Sakuraba

Sperry

Fedor

Liddell

Randy Couture

Maurice Smith

Hmm? How many of these guys come close to any of the above?

Great muscle men in that group, say?

So I ask, Physically what do we really need to improve our performance or potential performance?

Why do we want bigger biceps, a higher bench, a washboard set of abs, the ability to do a split?

Vanity? Ego? Insecurity? Performance?

The given is that cardio-conditioning is a must. Not just the ability to run a 4 minute mile, but the ability to endure in comfortable manner, sustain positive execution in your given field for a lengthy period of time. So, our cardio training must look a lot like or actual performance in our field of athletics.

Functional strength is a must to execute our tactics, counter tactics and recover from an attack. How much strength does that take...if you are well skilled? And if you are not well skilled, wouldn't it be smarter to increase your skill? (Is it a fact there will always be someone stronger?)

Flexibility? Why? To show off at a party? Well, it should be to increase your dynamic range of motion. So, you must move as you explore your range of motion, for your actions in your performance are not static...they are in motion. Flexibility in motion also increases your speed and power potential. Flexibility in motion also increases your endurance, for your do not have to fight your own muscular tension as you take your joints through there natural motion. It will take less energy to move you. We all also know that having less negative tension in our bodies will reduce injuries.

Speed? Well, speed in our given sport usually results to "timing". Knowing when to execute is more important than increasing speed of the physical action. It's the ability to go from a state of ultimate relaxation to a state of ultimate tension. How do we train that?

I just felt like writing these things to get a few people to think more about why and how they train, and if they parallel on another.

This forum, I believe, is already ahead of the masses.

Gone are the floods of "How do I do more... or get bigger..." threads.

I wish I had this forum fifteen years ago.

Robert

I just started going back to the gym regulary, after a lengthy absence, for I've been focusing more on my yoga/pilates/ Body-Flow classes, Judo and just doing my regular "light" C-bell training at home.

I looked around the gym and see the same people there and I just wonder..."Why are they training". That question should mold their workout.

I see that you can go about it one of three different ways:

1-train as if your body is a trophy. It will look nice and attract attention, but it has very one dimensional usage.

2-train for "intrinsic" or "spiritual" reasons and you look at yourself as if you are a cup with the quailty being what is on "what is inside". Great, but if the cup isn't durable and breaks, it will not be able to hold anything.

3-train as if your body is a tool, that looks good and has multiple uses, which allows it to adapt to any type of workload or challenge.
I choose number 3!

Me too, Robert V! Thanks for a great article over there. I hope you don't mind me re-posting it.

[Ken H]

#3 is the wise choice. Thx for reposting Robert's article, and thx Robert for the insights.

Ken

[Robert V]

That was kind of you. Thanks!

I posted it there for I saw the need to share the info with the athletes on the UG.

I would of posted it here, but I felt like the warriors here already know that stuff. The UG doesn't have Coach Sonnon's coaching fruits.

Everything I said was a result of Scott Sonnon's coaching.

Thanks, again.

Robert

[Michael Brown]

Robert,

Very nice article. I like the points very much.

How would you implement this plan specifically for an MMA fighter? Not necessarily pre-fight conditioning but year-round (i.e. a lifetime philosophy)?

I think I understand that you want to perform in a manner that reflects your goals, but what is your opinion on developing that efficient manner?

Thanks in advance.

Mike

[Robert V]

Thanks, Michael.

I think Chuck's response in the martial arts forum on periodization is good advice.

But remember, the periodization or cycling isn't just for performance prep, but for overall maximum development. For that, your body needs rest and recovery in the long term and one of the best ways to do that is by periodization.

Also, I believe in "complex" training. Training in a single manner that satiates all my conditioning needs.

The bodyflow and yoga I do develops my strength(isometric,concentric and eccentric), muscular endurance, stamina, mobility, staic (and dynamic)flexibility, cardio, agility and coordination...all in one workout. Those are the exact thinks you need as a combat athlete.

Even when I go to the weightroom, which is usually rare unless I'm training for a specific purpose, I keep my "complex" training concept by doing cardio/strength movements that also effect my movement potential, like swings, cleans, snatches. I do a cycle of deadlifting every once in awhile.

I've even invented movements in the weightroom that challenge my dynamic range of motion, while fulfilling my cardio and strength requirements.

I'm preparing for a Judo event in a few weeks and I'm more focused on my muscular endurance and cardio, so I do a lot of high intensity interval training now.

Now, because of the vast benefits of my bodyflow training my physical attributes have transitioned well to the weightroom.

There also isn't a big need for recovery from the bodyflow, for it is just enough to maintain as I make incremental progressions.

The complex training mode requires less time training, so there is more time to recover.

clubbells offer you a welcome mat to complex training.

You are always in fighting condition in complex training. As a LEO officer, your fast twitch muscles fibers should be challenged in your training as well as all aspects of cardio conditioning. clubbells will do the trick for all of the above.

I hope this helps.

[Michael Brown]

In what manner are the clubbells best used to fulfill these requirements?

Circuits, Density training, etc.?

Thanks.

Mike

[Robert V]

Well, the obvious is strength, but the not so obvious is strength through a muscle's entire range of motion. clubbells are more versatile. Combat is dynamic and unpredictable. Your body will move in more than one dimension. clubbells allows you explore those ranges of motions that usually lack strength and mobility. To be flexible in motion you must train in motion. Most train only linearly, clubbells can explore all ranges of motion to give you the dynamic flexibility you need for combat.

Grip strength is vital for detaining and taking down a criminal. This is obtain by nothing better than clubbells.

With clubbells, you can do high rep or interval training to give you short and long term cardio. Whether it's a long run down a street after a criminal or a sprint through a neighborhood chasing a young thug. C-Bells will do the trick.

Holding someone down until backup arrives takes muscular endurance. Handling those clubs for more than a few reps gives you the muscular endurance you'd need.

Good agility decreases response time in physical combat. This has to do with time and movement. clubbells enhances that agility by training you to maintain your balance as your body changes positions. Coordination is also an element of agility, which is enhanced by clubbells as you move several bodyparts smoothy. It helps your ability to adapt to changes in your environment.

[tjosh]

Robert, your insights on training are very helpful. Can you please elaborate a little on your Body-Flow/Yoga training that you use. I know we all need to go our own path because of our individual needs, but I am having a hard time puting it all together. I am hoping to develop a MMA conditioning program based primarily around Body-Flow and clubbells.

Josh

[Robert V]

Thank you.

Because I teach a class, I am forced to train consistently. I know it would be more difficult if I didn't.

I'd get comfortable with individual BMEs and then weave them in to kinetic chains.

As a MMA athlete:

I'd make the Quad squat and hops one of the centerpieces of my training. (Isometric, eccentric, concentric strength and efficient use of stored elastic energy)

From there, I'd incorporate kinetic chains with hip opening movements(vital for grapplers and kickers) like the elevated scorpion, swing splits and variations of Cossack squat, flat footed squat and the shin box.

I'd also make major use of the Quad switch, going from Quad squats to the crab, to scorpion. This gives you core stability.

Leg threading and leg swooping are more movements that open your hips, but also teaches you to move your body efficiently on the ground. Focus on your shoulder/hip alignment. Arching leg threads are excellent for grapplers.

Neck and shoulder rolls will not only condition your neck, but activated your core. Just the site of the movements screams grappling.

Spinal rocks and knee drops will lubricate your spine, continue your core activation, assisting you on proper breathing and give you that little extra for hip scooping for moves like a suplex.

Standing, the FCBD will give you the balance and vertical stability you need as a fighter.

Multi-planar back arches are excellent for power and mobility in the clinch. (I'd do them before every workout, in the morning and between intervals or sets).

Standing, the arm screw will expand the range of motion of your shoulders, which will increase your speed and punching power. The arm screw is also excellent for core activation...again, which will add more power to your punches.


I'd do a couple kinetic chains before I grappled or sparred. A kinetic chain before I picked up a Clubbell®. On days off, I'd do one kinetic chain with an "extra" focus on form and maybe experiment with a new one, by selecting one BME to become proficient(focusing on all three phases, especially the middle).

If you like, you can make one complete workout with a series of kinetic chains(or one) and do them in 30-45 second intervals(gradually increasing active time and decreasing passive time). Great cardio, specific to ground engagement.

My class is two hours long.

I'd do a lot of visualization and use my creativity to imagine weaving BMEs together. I am force to do this because of my class. But, "intent" is important. What am I trying to accomplish? I'd ask myself that often.

But remember, first comes the BME and then the chain. If you are still working on individual BME, use them in your interval training, but not mindlessly, rather focusing on the perfection of your movement, alignment and breathing with each rep.

You can also superset, BME and Clubbell® movements in your interval training.

Good Luck and I hope I helped,

Robert

[Scott Sonnon]

Sage advice which could aid many. Please compose this into an article format, amigo!