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Secrets from an MMA Strength Coach

Here we share Mixed Martial Arts strength trainer Sabina Skala’s tips about training a professional fighter. Below, we share some takeaways for everyone.

1. Always follow a Hippocratic oath to do no harm.There are still some strength and conditioning coaches out there who train the fighters as if the gym, not the cage, was their main sport. If your athlete gets seriously injured during a conditioning session and you jeopardize his/her career because of it, it means you failed as a trainer. Therefore the selection of exercise and equipment according to athlete’s ability is so important. The gym is not a place to take risks.Sometimes the exercises that look cool are not the best choices. I am not saying they are not effective, but the problem is that if you can develop the same qualities using much safer options, so why not do that? If as a coach you do decide that smashing a tire with a sledgehammer will give your fighter an edge, make sure he/she knows how to use the tools before they attempt to do so. Your job is to make sure the sessions are effective and safe and they contribute to your athlete becoming a better fighter.
2. Remember that the goal is the goal.Seems pretty obvious, but how often do you see trainers who have an ambition to make their fighters the best dead-lifters, best sprinters, marathon runners, or even Olympic lifters. The goal is the goal. What works for a power-lifter will not necessarily work for a fighter. Work on the programs with the goal in mind, remember to test and assess your athletes. If you find out that poor mobility is what stops your athlete from increasing strength, address the mobility first before putting more weight on the bar.
3. Strength and conditioning should not dominate the fighting practice and technical sessions.Strength and conditioning sessions are supporting sessions to all other training. If because of your training the athlete is so sore for a couple of days that they have to miss their fighting practice, you failed as a trainer. It may happen that you want to increase the intensity of your strength and conditioning sessions, but always make sure it does not conflict with the fighting practices. Also, if it happens that you pushed too hard (which most likely will happen or has already happened to all of us at some point), make a note in the training log and adjust the intensity. The more you know your athlete, the more you can fine-tune the training. This is why I do not believe in six or eight week training camps. To know your athlete well, you need to work with them on a regular basis.
4. Look at the situation and adapt.The training has been going great and your athlete is responding well to the sessions. All is going according to the plan. Then one day, the day you have planned a heavy session, the fighter comes in completely battered and says he just did a heavy sparring session helping a friend get ready for a fight. Would you even consider sticking to your program on such a day? The answer is that you have to adapt. Sometimes the fighters come to you and their bodies are completely broken. Your job is to build them back up, not to exhaust them even more. You still need to remember about your goal, however. So whatever you do on the day has to contribute to the goal itself.
5. Do not use more than two heavy lifts per session.During my strength training sessions I do not use more than two heavy compound lifts. Sometimes I use only one. It all depends how much time we have for a session and the athlete’s ability on the day. All other exercises done are supplemental work that complements the training and contributes to the strength development.
6. Observe and record your athlete in detail.Whilst training and assessing I look at the load, technique, the number of repetitions, and the speed at which the weight is moved, which is very important. All of the above are always logged for the future information.
7. Do not test often for 1 Rep Max.I don’t test for 1 rep max more than two times per year, as it is a huge stress for the central nervous system. Most of the fighters I work with need to cut weight for competitions, so we mostly work within 1-6 reps, 80-95% 1 rep max range, to target the central nervous system.
8. Keep it simple.I like keeping the strength training pretty simple. Exercise selection for strength phase includes deadlift, front and back squat, overhead squat, military (strict) press, bench press, different modification of rows, pull ups (weighted or bodyweight), and various core exercises. The basic principle is to include movements like pull, push, lift, squat, and twist/rotate.All these points have strong takeaways for the average lifter as well. For most of us, strength training isn’t the first priority in our lives, it’s something that makes us better at everything we do, just like the fighter isn’t just weight training, he’s doing it to be better all-around. Following your goals, adapting to new circumstances, recording your progress in detail, and avoiding injuries should be tenets in everyone’s strength training program.

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The Weirdest Sports You’ve Never Heard Of

Sure, baseball and volleyball are fun, but sometimes you craving for something new, something strange. If you’re feeling adventurous, try one of these on for size.

Bossaball

Bossaball is a hybrid of volleyball, soccer, gymnastics, and the Brazilian fight-dancing capoeira and then played on an inflatable court outfitted with integrated trampolines. Sound interesting?

Basically, the rules are similar to volleyball, except contact can be made with any part of the body, each side can touch the ball up to eight times before knocking it back over the net, and serves can be made via kick. Oh, and one player on each side is the designated “attacker”; this player bounces on a trampoline, which enables him to fly up for huge spikes with his hands or feet. Like in volleyball, teams get one point for making the ball drop on the opponent’s side of the court, but this score jumps to three points if the ball lands on the trampoline.

Basque Pelota

A Basque Pelota is famous for being the fastest sport in the world. It is played in several countries: in Europe, there’s Spain and France, and in Latin American countries such as Argentina, Chile, Cuba, Mexico, Perú and Uruguay. It sometimes goes by the name Jai Alai.

There are several variations of pelota, including using the hand, a bat and a basket. The basic principle is that there are two teams, each with two players. The team to serve bounces the ball, then hits it towards the playing area of the narrow front wall, where it has to rebound between a high and low line on the walls. The sport demands high physical ability and coordination.

Chess Boxing

Not long ago the Dutch event artist Lepe Rubingh came up with the bright idea of combining chess and boxing, which became the hybrid sport of chess boxing. The sport alternates between rounds of boxing and a chess game Winners are decided by checkmate or knockout. A Chess Boxing match between two individuals can last up to eleven rounds, starting with a four minute chess round and followed by two minutes of boxing.

There is even a World Chess Boxing Organization, whose motto is: “Fighting is done in the ring and wars are waged on the board”. If you’re looking for a test of both wits and strength, try this one out.

Sepak Takraw

Sepak Takraw is an exciting fast paced sport that combines volleyball, soccer and gymnastics. The sport is most popular in Asia, though it is rapidly gaining traction around the world. Each team has three players on the court at one time, played on a court similar to those used in badminton. The rules are very similar to volleyball, except that use of hands is forbidden, and each player can touch the ball only once before it is hit over the net. The ball can be played using any part of the body except for the arm from the shoulder to the point of the finger. Practically, this means that there are spectacular jumps and flips while attempting kick-spikes over the net.

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Swimming as a Workout

 

Swimming is a popular activity to improve your health and fitness levels. It helps you burn a lot of calories, supports your weight, is easy on your joints, improves cardiovascular fitness, builds endurance and muscular strength, refreshes you in the summer season and keeps you cool. In this post, we discuss some of the key health benefits of swimming, and how to get started with this excellent workout activity.

Low Impact

When you swim, there’s no ground impact. Thus, you’re able to protect your joints from strain and stress. In fact, many healthcare experts recommend water activities and swimming. For this purpose, water aerobics classes are also recommended. Even when you hit the pool’s bottom and jump in the pool, you don’t need to exert a lot of force. This is in contrast to running, in which the impact on your knee and ankle joints can lead to injury over time.

Builds Cardiorespiratory Fitness

Swimming can improve your stamina and endurance. According to a study conducted on middle-aged women and men who participated in swim training for 12 weeks, oxygen consumption improved about 10%, and stroke volume improved about 18%, Cardiovascular fitness has huge benefits in everyday life and in improving general energy levels throughout the day.

Builds Muscle Mass

According to a study involving women and men who completed an 8 week training program, there was about 25% increase in tricep muscle mass. It’s important to understand that if you don’t already perform resistance exercises and choose to swim, you can get more toned and gain muscle mass. Also, in contrast to running and cycling, swimming is a full-body workout, so your upper and lower body will end up toned and fit.

Burns Calories 

There’s no doubt that swimming on a regular basis allows you to burn more calories. With water aerobic activities, you’re able to boost your metabolism and burn more fat thanks to the added resistance of moving through water. This is the primary reason that water activities are an important part of many training programs in health clubs.

Getting Started with Swimming

In order to improve your health and fitness, you can include swimming in your workout regime. However, when you don’t know how to swim, it’s important to hire a qualified swim instructor. A professional instructor should have some kind of certification.

Most adults need to focus on one hour training sessions in the beginning. However, this may vary on the basis of your fitness and health levels  When you start with your training, you can expect to learn some basic stroke and breathing techniques. Over time, the instructor will integrate all the lessons to make you feel more comfortable. You may start working on your strokes in the shallow end of the pool.

For those who already know how to swim, it’s best to start small and build up a habit. If you’re not used to exercising, even just doing a few laps a day can be an exhausting workout. Start slow, and make incremental improvements. Keep safety first while swimming, especially in areas with deep water, ocean currents, or where you are alone.

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How Your Relationship Affects Your Health

 

Most individuals are unaware of how their romantic relationship can influence their day to day habits and consequently their health. Having a partner causes large changes in many people, including in fitness and dieting habits that affect your physical performance. We’ve highlighted a few of the biggest affects relationships can have on your physical state.

1. Your emotions may influence your dietary choices 

Those in relationships often find that they make poor dietary choices when they are experiencing a rough patch in their relationship. As examples, some individuals may binge eat their favorite foods, whilst others may turn to junk food which doesn’t require the nutrients their body needs to function properly. Others may experience a loss of appetite after having an argument with their partner.

2. Your partner’s fitness habits may influence yours

If you date an individual who is a fitness fanatic, you may find that you start to work out on a more regular basis. On the other hand, if your partner is a couch potato you may find that you might spend more time watching television with them on the couch than on a treadmill at the gym. If you want to start a workout regime, try and incorporate your partner so that you’ll have some friendly peer pressure to stick to the habit.

3. Once you’re in a long term relationship you may be in danger of “letting yourself go”

Those who are single are often in better shape than those in long term relationships since they think they don’t need to impress any new romantic interests. Once couples become comfortable in a long term relationship, they often gain weight as they no longer feel a need to try and impress their partner.

If you find yourself becoming complacent when it comes to your diet and fitness regime, you may want to consider signing up for a fun run or booking a romantic weekend away, which may give you the extra motivation you need to work out and make wise food choices.

4. Your portion sizes may change 

If you’re lucky enough to have a partner who cooks for you on a regular basis you may find that the portion sizes which they serve up are smaller or larger than the portion sizes you would serve yourself. If you’re in a relationship and find that you’ve gained or lost a significant amount of weight, a change in portion sizes may be the reason why.

5. Your partner’s drinking habits may affect your drinking habits

If you are a light drinker and your partner usually orders a couple of beers or glasses of wine every time you’re out and about, you may find yourself drinking double the amount you normally would. If the thought of experiencing hang overs and consuming your recommended calorie intake for the day on alcohol alone worries you, try and brainstorm date ideas that avoid the bar scene, and alternative plans for nights out.

While your partner’s lifestyle habits may influence your own, the good news is that now that you’re aware of the influence your partner has on your own habits you can ensure that you remain in control of the lifestyle decisions which you make. You can even use these tricks to help both you and your partner get into better shape than ever!

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