Comprehensive RAMP Warm Up for Muay Thai Training

You walk into the gym. Perform 2-3 of your favorite stretches. Skip rope for couple of minutes with the heavy thai ropes. You shadow box a few rounds then jump straight into class.

Does this sound like you?

The traditional Muay Thai warm-up that many fighters comfortably default to leaves a lot of stones unturned when it comes to getting the most out of your Muay Thai training.

Primo Fightwear, Fight by Science and I have teamed up again to bring you the training solution - a comprehensive 3-phase Muay Thai warm-up based on the RAMP protocol commonly used in strength & conditioning circles.

Our objective was to create a time-efficient, streamlined warm-up that prepares fighters for the training demands of Muay Thai training, drilling and sparring.

This is video shows snippets of each exercises, in each warm-up phase. For details on warm-up duration, read further.

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The RAMP Protocol

The RAMP protocol is a principle-based warm-up method to prepare athletes for any training sessions. The acronyms are as follows:

(R)AISE BODY TEMPERATURE

(A)CTIVATE MUSCLES

(M)OBILIZE JOINTS

(P)OTENTIATE TO REACH INTENSITIES SEEN IN THE TRAINING PROGRAM

While there is a lack of data showing that warm-ups reduce the risk of injury, many coaches and athletes understand that by gradually increasing exercise/training intensity, we give our body and mind time to acclimate to the training environment. Anecdotally, fighters perform better mentally and physically following a comprehensive warm-up.

For this Muay Thai warm-up, we’ve separated it into 3 different phases.

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Phase 1 - raise temperature & mobilise

The main objective of Phase 1 is to raise the core body temperature and simultaneously mobilise the joints. Exercises and movements in phase 1 are considered lower intensity. We’ve selected exercises in the order of head-to-toe - first warming up the neck as well as eyes, moving on to the shoulders, hips and lower legs.

Phase 2 - Activation

Phase 2 involves exercises that stimluate the muscles involved in striking, clinching and stabilisation. Single leg stabilisation is paramount to kick and kneeing performance in Muay Thai, this is addressed by one of our favorite exercises, the single leg kick outs into hip airplane. The cork screw push ups and mountain climbers develops many of the same shoulder and core muscles used in clinch training.

Phase 3 - Potentiation

Potentiation refers to the excitatory response of the neuromuscular systems following a high-intensity training stimulus. By “waking up” the nervous system prior to training, athletes are expected to show a higher degree of power and reactivity in their padwork, drilling and sparring. In our warm-up, this is addressed by the use of plyometric exercises - progressing from plyo pogo jumps in various stances to a plyo pogo flying knee exercise.

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warm-up duration and exercise selection

This RAMP protocol slowly introduces exercise intensity and is a streamlined way to ensure you’re performing at your best within any given training session. Depending on your familiarity with the exercises, each phase should take anywhere from 4-6 minutes to perform. For Phase 1, perform exercises for 20-30 seconds per variation. For Phase 2, perform anywhere from 8-15 repetitions, and lastly for Phase 3, perform 1 set of plyometric pogo jumps in each direction. Aim to finish this RAMP protocol warm-up routine in 15 minutes.

This RAMP Muay Thai warm-up is a blueprint, its open to adjustments and different exercise selection, feel free to add in some of your mobility, core or plyometric exercises - just follow the principles of the RAMP protocol.

Perform this warm-up consisently throughout the training week and you’ll see improvements in your physical and mental readiness during your Muay Thai Kickboxing pad work, drills and sparring.

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FREE EBOOK CHAPTER DOWNLOAD

Want to learn more about exercise selection for combat sports?

Chapter 7 of my Strength & Conditioning for combat sports eBook, “The Sport-Specific Trap - Revisiting Dynamic Correspondence for Combat Sports” talks about key concepts to consider when selecting exercises to enhance combat sports performance and some common mistakes coaches make.

Plyometric Development for Muay Thai & Kickboxing

This article to brought to you by

Geoffrey Chiu
GC Performance Training Owner & Coach

Ricardo Alvarez
Lumpinee/Rajadamnern Stadium Muay Thai Fighter

Primo FightWear
Use GCP10 at check out for 10% OFF some of the best modern training gear in the industry today.

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Plyometric movements involve a pre-stretch of the muscle-tendon unit in order to create a higher rate of force development. It is crucial to develop this ability in the sport of Muay Thai and Kickboxing as many blocking, kicking and kneeing techniques are plyometric in nature.

In this article, we will use continuous plyometric kicks, that we see often in Muay Thai training, as the prime example of plyometrics in action, as well as offer several plyometric progressions you can incoporate into your strength & conditioning program to develop your speed and reactive strength on the mats and in the ring.

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This article and the exercise progressions provided solely focus on developing the physical attributes required for high-level continuous kicking, blocking and more advanced, reactive-combinations.

However, it is important to keep in mind that the number one and most important step to fast and powerful kicking is technique.

• Stepping in with the pivoting foot,

• Whipping your leg and turning your hips

• Swinging the same side arm to project the kicking leg for counter-balance.

If you've ever worked with a high-level Muay Thai or striking coach, you will have heard that "power and speed comes from balance". Balance is key.⁣

From a physical performance lens, continuous kicking is a highly plyometric ability, and there are further improvements we can drive through S&C training outside of technical practice. The key is developing tendon stiffness in the lower leg as well as the contraction-relaxation speed of the hip flexors.⁣

Increased tendon stiffness is an adaptation that comes from progressive plyometric training, benefiting many striking athletes as they will be able to possess faster ground contact times (faster kicks, faster blocks), increase their rate of force development, and maintain their “spring in their step” for a longer duration within a given fight.

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exercise progressions

Plyometric Progression Series #1 - Plyometric Pogo Jumps performed in Bilateral Stance, Fight Stance and Switching Stances. While considered an extensive variation in the world of S&C, these are higher amplitude relative to the jumping intensity most Muay Thai athletes get from skipping rope and an ability I find that many fighters lack in Muay Thai.⁣ ⁣

Plyometric Progression Series #2 - Continuous blocks to pair a plyometric action of the lower leg with the flexion of the hips. A rudimentary stage to building the rhythm and coordination needed for continuous kicks.⁣ ⁣

Plyometric Progression Series # 3 - Alternating kicks and blocks, the last step of the progression before chaining your kicks together. The use of the block acts as a buffer to allow you to regain the rhythm and ground contact time to execute your kicks.⁣ ⁣ If you're an experienced Muay Thai fighter/kickboxer with little experience in plyometric training. We recommend investing time into the extensive variations seen in Series #1 and #2 for several weeks before moving onto the last progression.⁣

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Programming Recommendations

Plyometrics, like most high neuromuscular-demand modalities of training, are best performed at beginning of the training session, after an comprehensive warm-up. To reap the biggest benefits of plyometric training, fighters should be performing these fresh and non-fatigued. For more explanations, read this article on exercise order to learn how to optimise your training sequencing.

If you’re an experienced fighter by have limited experience in plyometric training or dedicated S&C training in general, it is recommended you start by limiting your jump height and perform a higher number of repetitions.

Plyometric Pogo Jumps (Bilateral Stance, Fight Stance, Switching Stances)
Weekly Frequency: 2-3x a week
Sets x Reps: 3-4 Total Sets x 16-20 repetitions per training session

A rule of thumb on jump height for these plyometric pogo jump variations - higher than your skip rope jump height, but lower than your max effort jump. Focus on quick ground contact times and let your feet and ankles do most of the work.

Plyometric Continuous Blocks
Weekly Frequency: 2-3x a week and/or can be incorporated into Muay Thai Training
Sets x Reps: 2-3 sets each leg x 16-20 repetitions per training session

Alternating Kicks & Blocks
Weekly Frequency: Incoporated into Muay Thai training
Sets x Reps: 2-3 sets each stance x 10 repetitions or done in clusters of 3-5 repetitions

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FREE EBOOK CHAPTER DOWNLOAD

Want to learn more about exercise selection for combat sports?

Chapter 7 of my Strength & Conditioning for combat sports eBook, “The Sport-Specific Trap - Revisiting Dynamic Correspondence for Combat Sports” talks about key concepts to consider when selecting exercises to enhance combat sports performance and some common mistakes coaches make.

Combat Sports Strength and Conditioning - Microcycle & Within-Session Programming [Part 2 of Programming Layers Series]

Given the complexities of combat sports performance, strength and conditioning programming must match the demands of the training environment by being adaptable and holistic. In order to achieve this, programming must consider all layers and timelines of training.

Programming and training periodization happens on 4 time scales (or layers) - Within session, on the microcyclic scale, mesocyclic scale and the macrocyclic scale. Each layer can be considered the lenses of which the S&C coach views training and physical preparation and must be planned accordingly.

In this article, we’ll discuss several strategies and philosophies I use when preparing combat sport athletes, which layers they can be utilized in and how a better understanding of programming can help us more effectively coach high performance combat sport athletes.

Some of the concepts I talk about will be familiar to those who have read my eBook “The Strength & Conditioning Handbook for Combat Sports”, while others maybe new to some of you.

In part 2 (this part), we will discuss the specifics week to week and day to day programming (higher resolution view).

Read PART 1 on Macrocyclic and Mesocyclic Training Here

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the microcyclic layer

Programming on the microcyclic layer is concerned with optimizing training on the weekly level. Given the amount of sessions in a combat sports athletes’ schedule, we must consolidate them by avoiding any interference effects and create systems that can manage training stressors more consistently. Here are some guiding principles and strategies that you’ll find in my S&C programs.

High/low structure

I use a high/low structure to guide the initial parts of my program planning; a system popularized by track coach Charlie Francis to categorize running intensity and it’s affect on speed adaptations.

“High” training days consists of training modalities that require a large amount of neuromuscular-activation, a large energy expenditure and/or a high cognitive load - all stimuli that require a relatively longer period of full recovery (48-72 hours). Conversely, “low” training days are less neurally, bioenergetically and mentally demanding, requiring a relatively shorter period of full recovery (~24 hours).

Adapted to the world of combat sports, all training modalities, from sparring, technique work, heavy bag training to weight room sessions can all be categorized into high and low. This allows us to visualize the training and recovery demands of sessions throughout a full week of training.

Ideally, we would schedule training so that we alternate high and low training days so that the athlete is adequately rested for the most demanding sessions, but the reality of the fight game makes this challenging in practice. Some sessions, on paper, fall in between high and low categories in terms of physiological load. Regardless, using a high/low structure is a great start to help manage training stress within a week of training.

Condensed conjugate method

First of all, the conjugate method (CM), originally created for powerlifting performance by Louie Simmons of Westside Barbell uses Max Effort (close to 1RM lifting), Dynamic Effort (low % of 1RM performed in high-velocity fashion and Repetition Effort (moderate % of 1RM performed for ~8-15 reps) all within a training week. The CM is based on a concurrent system (I discussed this in part 1, where training aims to develop several physical qualities within a shorter time frame - week and month).

The first time hearing of the condensed conjugate method (CMM) was from Phil Daru, S&C coach to several elite combat sport athletes out in Florida, USA who adapted the CM method to fit the tighter training schedule of fighters.

What is originally a 4-day split (CM) is condensed into 2 days (CMM). This is what the general structure/training split looks like within a week.

Day 1:
Lower Body Dynamic Effort
Upper Body Max Effort
Repetition Effort Focusing On Weaknesses

Day 2:
Upper Body Dynamic Effort
Lower Body Max Effort
Repetition Effort Focusing On Weaknesses

Max effort and dynamic effort training are both performed on the same day, however, to mitigate neuromuscular fatigue, they are rotated based on upper body and lower body lifts. If upper body compound lifts like heavy presses and rows are performed that day (max effort), bounds and jumps will be trained for the lower body to avoid excessive overload.

Similar to most concurrent-based training splits, a large benefit comes from the fact that movements are trained within the whole spectrum of the force-velocity curve (see figure below). Max effort training improves the body’s ability to create maximum amounts of force - grinding strength, while dynamic effort trains the body to be able to produce force at a faster rate - explosive strength/strength. Repetition effort is then used to target weak points and to create structural adaptations like muscle hypertrophy and joint robustness.

The CMM also shares some of the drawbacks of concurrent-based training set-ups. Single athletic qualities progress slower since multiple are being developed at the same time, however, this is only a minor issue considering the mixed demands of many combat sports. Certain modifications can be made to the template or perhaps block periodization can be utilized (see Part 1 of the article) if working with athletes that are clearly force-deficient or velocity-deficient (see the next section on velocity-split). Nonetheless, a pragmatic way to organize both high-velocity and slow-velocity exercises within a training week. I’ve had success implementing this type of training split in my combat sports S&C programs.

Velocity-split

Sticking with the theme of a concurrent-based system within the training week, another way to set up a microcycle is using a velocity-split. For example, in a 2-day training split, high-velocity exercises and low-velocity exercises would be trained separately.

Day 1:
Upper Body Plyometrics & Ballistics
Lower Body Plyometrics & Ballistics
Speed-Strength Exercises (Loaded throws, Olympic Lift deratives, Kettlebell swings, etc)

Day 2:
Upper Body Max Strength Lifts
Lower Body Max Strength Lifts
Repetition Effort Training (70-85% of 1RM)
Isolation Exercises

With concurrent training, we risk pulling an athlete’s physiology in opposite directions. This is avoided by grouping similar stressors together within each training day, throughout the week.

Additionally, this can be used to isolate high- or low-velocity training in order to target the weaknesses within an athlete’s force-velocity profile. Using the example split above, Day 2 would play a more important role in the training of a force-deficient athlete while Day 1 would be more effective for velocity-deficient athletes. We are still training both ends of the spectrum within a week but manipulate the training volume, and therefore emphasizing certain aspects of the training stimuli, to fit the needs of the athlete’s physical profile.

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WITHIN-SESSION PROGRAMMING

When training multiple physical qualities within a workout, it is important to perform exercises in an order that optimizes training adaptations and reduces the detrimental effects of neuromuscular fatigue. An effective training session will always start with a comprehensive warm-up routine, raising overall body temperature, warming up the muscles and joints, as well as “waking up” the nervous system so the athlete is ready for the work ahead. After that, we need a set of principles to guide how we will structure our training order.

principle of fatigability

Simply put, exercises that require higher neuromuscular output and physical readiness are more susceptible to performance detriments due to fatigue. These exercises are better performed at the beginning of a training session (after warm-ups) when the athlete is fresh and has all of their physical and mental resources. Max effort, max intent modalities like intensive plyometrics, high effort compound lifts and ballistics all fall under this category.

Contrastingly, exercises that require a lesser degree of neuromuscular output like accessory lifts, isolation lifts and stability training can be trained at the end of a session with little to no detrimental effects on training adaptations. If we use this principle to guide exercise order, this is what a typical concurrent power and strength training session might look like:

The same principle can be used if we were train both martial arts and S&C within the same day. Because of the importance of skills training, I would schedule it first. Pre-fatigue can be a tool to improve skill retention and transfer, but in most cases, only hampers skill acquisition and development by making it harder for combat athletes to participate in high quality, deliberate training.

PRIORITY

Prioritization is an exception to the principle of fatigability. An athlete should first perform exercises that are most important to their primary training goal (if they one that is clear-cut). Going back to our athlete is differing athletic profiles, a force-deficient athlete should focus on high-force producing exercises first thing in each training session in order to reap in the most training benefits. Likewise, a velocity-deficient athlete should perform high-velocity exercises before slower movements (the outcome is in line with the principle of fatigability but for different reasons).

Post-activation potentiation and contrast training

Post-activation-potentiation (PAP) is a phenomenon where rate of force development (RFD)/power is increased due to previous near-maximum neuromuscular excitations. This is another exception to the principles of priority and fatigability, whereby the athlete will deliberately perform heavy compound lifts first even if RFD/power is the primary goal.

I’ve written an article about this topic of within-session planning, covering these principles more in-depth. If you’d like to learn more, read “Exercise Order - Principles For Sequencing A Training Session”.

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WRAPPING IT UP

Whenever I create an S&C program for combat sport athletes, I’m always considering all 4 layers of programming. Some of the specific methods I use like type of training-split or the type of volume/intensity undulating I use will change based on the athlete I’m working with, however, most of the governing philosophies (on the macrocyclic level - see Part 1) stay more or less the same.

It’s important for S&C coaches to adapt to information given in front of us, not be limited by scientific dogma, but at the same time, be willing to change and improve our philosophies over time. Since combat sports is a growing industry, so is S&C for combat sports. We must navigate through performance training with nuance.

The learning doesn’t stop there. Here are some combat sports S&C articles that will help you along the way.

FREE EBOOK CHAPTER DOWNLOAD

Chapter 7 of the eBook, “The Sport-Specific Trap - Revisiting Dynamic Correspondence for Combat Sports” talks about key concepts to consider when selecting exercises to enhance combat sports performance and some common mistakes coaches make.

Combat Sports Strength and Conditioning : Macrocycle & Mesocycle Planning [PART 1 of Programming Layers Series]

Given the complexities of combat sports performance, strength and conditioning programming must match the demands of the training environment by being adaptable and holistic. In order to achieve this, programming must consider all layers and timelines of training.

Programming and training periodization happens on 4 time scales (or layers) - Within session, on the microcyclic scale, mesocyclic scale and the macrocyclic scale. Each layer can be considered the lenses of which the S&C coach views training and physical preparation and must be planned accordingly.

In this article, we’ll discuss several strategies and philosophies I use when preparing combat sport athletes, which layers they can be utilized in and how a better understanding of programming can help us more effectively coach high performance combat sport athletes.

Some of the concepts I talk about will be familiar to those who have read my eBook “The Strength & Conditioning Handbook for Combat Sports”, while others maybe new to some of you.

This programming article series will be split into 2 parts.

In part 1 (this article), we will start with a low resolution view of training, in other words, the bigger picture. We will cover big concepts that guide our decisions when it comes to long-term athletic development and month to month training.

In part 2, we will work our way down to the specifics like week to week and day to day programming (higher resolution view).

READ PART 2 ON MICROCYCLE AND WITHIN-SESSION PLANNING PROGRAMMING HERE

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the MAcrocyclic layer

In training periodization, the macrocycle is the largest division of training periods, usually several months in length or even a years. When planning on the macrocyclic layer in combat sports, we are concerned with the long-term development of athletes. What the overall career trajectory looks like (considering factors like training and competition age) as well as overall athletic development/progression from fight to fight.

Below are some philosophies and frameworks I use to govern development on the macrocyclic level.

LTAD Model

The long-term athletic development model (LTAD) model is a framework created by Dr. Istvan Balyi to guide the participation, training and competitive aspects of sports and physical activity throughout different stages of development for any athlete.

No matter what stage an athlete comes into the sport, a base must be built for performance potential to flourish in the future. Whether your athletes’ goal is to compete in boxing, wrestling or Judo in the Olympics, or turn to a career in prize fighting for international organizations such as the UFC or One Championship, a coach must see S&C as a long-term investment. Coaches that partake in short-term thinking - disregarding joint health, brain health and overall athletic longevity do nothing but limit the potential of an athlete.

Skill Practice Rules All

The skill practice rules all paradigm acknowledges that skill is the most important aspect of combat sports, rather than physical ability. S&C coaches new to the combat sports world are hesitant on adopting this philosophy (the ones who do fail to manifest this in their programming) as many of them view high performance training through a purely physical and bioenergetic point of view - thinking that maximum strength, power and great endurance (as objectified through lab testing numbers) is what ultimately influences the outcome of a fight.

However, by undervaluing sport-specific skills such as pattern recognition, tactical strategies and fight experience, these coaches make mistakes in the training process that sacrifices skill development and expression for superficial strength and power gains.

Without getting into too much detail, I’ve used this skill practice rules all paradigm to influence my programming so that training stress is distributed more optimally throughout training camps and S&C plays a supplementary role, allowing skill expression to shine on the night of a fight.

If you’d like to learn exactly how I apply this into my S&C programs, I highly recommend you check out the eBook I mentioned earlier.

The Barbell Strategy

Taken from “The Strength & Conditioning Handbook for Combat Sports”

Originally a financial investment strategy, the barbell strategy adapted to S&C involves utilizing “low-risk” training methodologies as the main driver behind performance improvements; only prescribing special developmental exercises and “high-risk” exercises when the foundational bases have been thoroughly covered.

With the rise of social media and wild exercise variations promising transfer to the sport, it’s easy to get lost and major in the minors. Landmine punches and brutal conditioning circuits have a place in combat sports S&C but plays a very small role in driving meaningful improvements in fighters.

As a rule of thumb, 80-90% of time should be invested in “low-risk” exercises, and the rest 10-20% into more specialized training. However, don’t fall into the trap of thinking “low-risk” exercises are don’t drive any improvements in sports performance or that they are picked blindly, they should still be selected with the physical demands of the specific sport in mind. A comprehensive needs-analysis of the sport needs to be performed beforehand. Given the limited time I may have with a fighter (2-3 sessions a week), I must select exercises that have a favourable cost-to-benefit ratio.

Looking at the bigger picture, the barbell strategy keeps my programming and exercise selection process grounded by reminding me what improvements I can realistically make with combat fights as an S&C coach and what influence I have over the training process.

Agile Periodization

This is a term coined by S&C coach Mladen Jovanovic. As described by Mladen:

“Agile Periodization is a planning framework that relies on decision making in uncertainty, rather than ideology, physiological and biomechanical constructs, and industrial age mechanistic approach to planning” (Jovanovic, 2018).

Agile periodization represents a training philosophy that’s based on the uncertainty of human performance and one that permeates multiple layers of my programming and planning.

Rigid periodization models that we S&C coaches learn from textbooks and university classes unfortunately have little success given the unpredictability of the real-world and the volatility of combat sports training schedules, competition dates and career trajectories. Furthermore, mindlessly following scientific dogma and abstractions give us a false sense of predictability and stability in the training/planning process.

While we still need to set objective long-term goals and have a vision of what success looks like for our high-performance athletes, the agile periodization framework encourages simultaneous bottoms-up planning: what does the next best step look like given the athletic and environmental constraints in front of us? Does the long term goal change with the new information we’re receiving about the athlete and their progress?

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The mesocyclic layer

Mesocyclic planning is concerned with how training variables change from month to month - most of these strategies have fancy names and are ones you normally hear when reading about training periodization.

The overarching goal with mesocyclic planning is to create a training program that bests develops the athletic qualities a combat athlete needs in order to excel at their sport. Whether these qualities should be trained simultaneously, sequentially or in a specific order is what makes one periodization model different than the other.

Let’s explore a few options.

Block Periodization

Commonly confused with programs that simply have “blocks” or “phases” of training, block periodization (BP) is a specific periodization strategy popularized by soviet coaching figures like Verkoshanksy, Bondarchuk and Issurin (article here on a review on different types of training periodization). BP consists of distinct blocks of training aggressively targeting certain physical qualities, such as maximum strength, or plyometric ability (and doing the bare minimum to attempt to maintain other qualities). The basis behind BP is that elite-level athletes who are reaching the functional limits of their physical performance require highly concentrated training loads in order to further increase performance. This becomes problematic when translating it to the world of combat sports training. Here’s why:

Imagine a 4-week block dedicated to increasing maximum strength where the majority of your weight room training volume comes from heavy lifts above >85% of 1RM. The lack of a high-velocity stimulus combined with the fatigue incurred throughout this block will unquestionably hinder an athlete’s ability to develop new skills on the mats or clock in high-quality sparring sessions.

The physical demands of combat sports are not extreme (compared to pure-strength or pure-endurance sports), what’s important is improving key qualities slowly over time while still maintaining physical and mental energy to excel in the practice room - where it counts.

It’s a good idea to separate training into distinct blocks/phases with clear goals, However, implementation of BP, characterized by aggressive investments into single traits and heavily reliance on cumulative and residual training effects, is best left for sports like cycling and powerlifting.

Triphasic Training

Triphasic training, popularized by Cal Dietz, also shares some elements of block periodization, where each block heavily emphasizes the eccentric, isometric and concentric (3 phases - triphasic) muscle actions sequentially to improve speed and power at the end of the block.

Typically, a general preparation phase (GPP) is done prior to jumping into a 6-week triphasic training phase consisting of 2 weeks of eccentric focus, 2 weeks of isometric focus and 2 weeks of concentric focus. This is all capped off with a high velocity peaking/realization block lasting several weeks (depends on the athlete/sport/schedule).

Much like block periodization, triphasic training requires adequate preparation time before a fight or competition and can run into the same problems that BP does, of sacrificing quality of skills training in order to further build physical abilities.

Some coaches have made this work, notably William Wayland of Powering Through Performance, who adapted the triphasic model to MMA athletes, compressing the model and by utilizing supramaximal loading. William breaks it down much better than me so I suggest reading up on it here: “Applying The Compressed Triphasic Model with MMA Fighters”.

Concurrent Method

Like the name suggests, this method involves developing multiple physical qualities concurrently, from month to month. The emphasis on each quality is not implemented as aggressively as it would be in BP or a triphasic set up, so it allows for more programming flexibility - changing intensities and volumes where the S&C coach sees fit (see agile periodization).

By training concurrently, the training stimulus is spread amongst all physical qualities (endurance, strength, plyometric ability, power-endurance, etc) - no physical trait is being neglected, therefore an athlete’s physical readiness remains relatively stable from month to month. A potential downside to this method is that if we’re spreading the training volume thin amongst different traits, we risk watering down the training process and end up not making any tangible process in each area.

Contrastingly, this coincides with the concept of minimal-viable program (MVP) brought up by Mladen Jovanovic, a concept that states that a program that covers all areas will, over time, tell us what changes need to be made based on strengths, weaknesses and any data that comes out of that. Each subsequent training phase will then be modified to suit the needs of the athlete.

These paradigms and philosophies that occur on the macro- and mesocyclic level govern the way we view physical preparation for combat sport athletes, also affecting the decisions we make downstream. In part 2, we will go over strategies we can apply on the microcyclic level and within any given S&C session. (Click here to read part 2).

FREE EBOOK CHAPTER DOWNLOAD

Chapter 7 of the eBook, “The Sport-Specific Trap - Revisiting Dynamic Correspondence for Combat Sports” talks about key concepts to consider when selecting exercises to enhance combat sports performance and some common mistakes coaches make.

Squats vs. Trapbar Deadlift, Hypertrophy Training and Plyometrics - Combat Sports S&C Q&A #2

These questions were taken from my Instagram Story Q&A (@gcptraining). Alongside answering questions on Instagram, I will pick the best 3 questions related to combat sports S&C and discuss them in-depth. Some of these questions were asked by followers and readers of my newest ebook “The Strength & Conditioning Handbook for Combat Sports”.

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Question #1 - What is the difference between squats and trapbar deadlifts? They both have similar joint angles.

To the naked eye, they have similar joint angles - especially if you’re using the high handles of a trap bar, meaning you’re “sitting” much deeper into the deadlift. Even if this is the case, squats should have a much larger degree of knee flexion, stimulating more of the distal quadriceps and lower leg muscles.

In terms of programming, there are distinct scenarios where I would use one over the other.

The trapbar deadlift is one of the exercises in the weight room that allows an athlete to lift the most weight. Because of this, I use this to build systemic, full-body strength through high-intensity loads. Although the degree of knee flexion is larger than other variations like the conventional or Romanian deadlift, an emphasis is still being put on the muscles of the mid- and lower-back. Trapbar deadlifts play a big role in improving “pulling-strength” in my combat sport athletes.

In contrast, when I want to build more robust knees and lower-body “pushing-strength”, I prescribe squats. Front squats, safety bar squats, back squats, heels-elevated cyclist squats; any variation that I can load safely and effectively with my athletes and achieve the deep knee flexion angles we want to see in order to develop quad strength.

QUESTION #2 - How would you structure hypertrophy phase while doing MMA?

I wouldn’t. Muscle hypertrophy is rarely a training goal for combat athletes, unless they’re trying to move up a weight class and even then, that is better performed over the span of several months or years, not through a 8 or 12 week phase.

If you find yourself in that position, the best options are to slowly increase the training volume of compound lifts and increase caloric intake over time. The key here is a gradual increase over the span of several training cycles. This way, the muscle soreness from sharp increases in resistance training volume will not disrupt skills training. As well, this gives time for the athlete to become acclimated to their increasing bodyweight.

There are more benefits to a high volume training phase than just hypertrophy.

• Increased muscle coordination via repetition volume

• Re-sensitization to high-intensity training

• Muscular endurance and work capacity

Pair this with proper fueling and let hypertrophy be a by-product.

Question #3 - How would you start with plyometrics for a fighter that’s never done plyometric training before?

For lower body plyometrics like jumps and hops, start with “extensive” plyometrics. Also known as low level plyometrics. Simple exercises like plyometric pogo hops can be prescribed to help the fighter familiarize themselves with redirecting energy/force before moving onto more intensive plyometrics like depth jumps and lateral bounding.

Because extensive/low-level plyometrics are lower impact, they can be trained with relatively high volumes which in turn, will develop favourable tendon and muscle properties that will aid in getting the most out of intensive plyometrics.

For the upper body, exercises like assisted plyometric push ups as well as continuous medicine ball slams are a good choice.

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FREE EBOOK CHAPTER DOWNLOAD!

Chapter 7 of the eBook, “The Sport-Specific Trap - Revisiting Dynamic Correspondence for Combat Sports” talks about key concepts to consider when selecting exercises to enhance combat sports performance and some common mistakes coaches make.

Training Session Structure, Single Leg Explosiveness and High/Low Training - Combat Sports S&C Q&A #1

These questions were taken from my Instagram Story Q&A (@gcptraining). Alongside answering questions on Instagram, I will pick the best 3 questions related to combat sports S&C and discuss them in-depth. Some of these questions were asked by followers and readers of my newest ebook “The Strength & Conditioning Handbook for Combat Sports”.

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Question #1 - What is your philosophy on the structuring of a training session?

The overarching goal behind structuring a training session is to optimize the training adaptations from each exercise within the given session.

First things first, any strength and conditioning training session for a combat sport athlete will start off with a warm-up. I utilize a “RAMP” warm up, the main goal is to raise body temperature, activate muscles, mobilize the joints and potentiate the athlete’s neuromuscular system system to reach the intensities seen in the training session.

The second order of training involves performing exercises that have require a high neuromuscular demand. These are usually high-velocity or high-force output exercises like plyometric jumps and medicine ball slams or heavy compound lifts. The reason why these are performed first is because these training modalities are more susceptible to performance detriments due to fatigued. In other words, athletes will not be able to reap in the benefits of plyometric and max-strength training if those exercises are placed near the end of the session.

Followed by this, are accessory exercises that are single-jointed or aimed at smaller muscle groups. Their relatively low technical and neuromuscular demands means their effectiveness will not be diminished to the same degree with the onset of fatigue.

Conditioning, depending on the type, will usually be placed at the end of the session.

Here is an example of a full body MMA workout (performed descending order) following these training session structure principles:

RAMP Warm Up (Mobility flow, FRC, Core training, Bodyweight Jumps)
DB Weighted Plyometric Jump
Plyometric Push-Ups
Banded Zercher Squats
Barbell Overhead Press
Cossack Squats + Rotating Lower Back Extension Superset
Banded Rear Delt Flies + Bicep Curl Superset
Aerobic Power Intervals
Cooldown

There are some nuances to structuring a training session however, especially if you’re using methods like post-activation-potentiation or if you’re prioritizing certain power, strength or structural training qualities. I’ve written an in-depth article “Exercise Order - Principle for Sequencing A Training Session”. In this article, I also detail the principles of fatigability and prioritization to help you navigate training session programming. Check it out.

Question #2 - How do you develop single leg or staggered stance explosivity?

Single leg power is first built on a base of bilateral strength and unilateral stability. Before chasing power and explosivity in split or staggered stance movements, ensure that you have spent time building up your strength through squat, deadlift and split squat variations.

Moving forward, some of my favorite exercises for combat sport athletes include lateral bounding exercises, staggered stance kettlebell swings and staggered stance trapbar deadlifts (links included).

The reason I prefer these exercises is because of their ability to transfer over to both striking and grappling performance.

Lateral bounding variations develops lower body power in a way that compliments the in-and-out and angle changing agility demands of striking sports.

Staggered stance variations like kettlebell swings and trapbar deadlifts develops all of the strength and power qualities similar to it’s even-stance counterpart but puts extra emphasis on the back leg. By overloading the back foot and hip, it can possibly enhance force production in back-foot-driven grappling and striking movements such as shooting the double leg takedown or the power-straight and rear power-kick.

Question #3 - What happens if MMA workouts fall in between the high/low categorization of training you’re talking about in ebook?

Many training sessions or training days in reality will fall in between high and low. When this happens, I tend to side on the conservative side and count them as high.

The high/low categorization I mention in my ebook is simply a tool used to help us better understand and balance training stress throughout a training week. The important thing is to consider the training volume and intensity of each training session, the associated recovery cost, and how it will affect performance on subsequent training sessions or the next training day.

If you have a hunch a particular training session or class incurs much more stress than you originally thought, take some readiness data post-training and track fatigue markers like muscle soreness or nervous system readiness through jump or grip testing.

Remember, nothing in the chaotic world of combat sports training is set in stone. It’s great to have a framework to guide you, but this does not replace trial and error and constant refining of the training and planning process.

FREE EBOOK CHAPTER DOWNLOAD!

Chapter 7 of the eBook, “The Sport-Specific Trap - Revisiting Dynamic Correspondence for Combat Sports” talks about key concepts to consider when selecting exercises to enhance combat sports performance and some common mistakes coaches make.

Alternatives to Olympic Weightlifting For Power Development

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This is a guest post written by Vancouver-based personal trainer and S&C coach Jason Lau of Performance Purpose. Olympic weightlifting movements in the S&C environment is a controversial topic because some coaches are quite dogmatic about it’s use in power development. There are pros and cons to using them, depending on the context. Coach Jason lays out reasons to use alternatives and in what situations they would be best utilized.

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Olympic Weightlifting for S&C

Olympic Weightlifting is a sport in which athletes attempt to lift a maximum weight overhead using the two competition lifts: Snatch and Clean & Jerk. These competition lifts and their derivatives: hang snatch/clean, push press, snatch/clean pulls, power clean/snatch/jerk, can often be seen programmed outside of the sport, in an athlete’s strength and conditioning program.

Due to the identical triple extension movement pattern (extension of ankles, knees and hips), seen commonly in weightlifting and sports, an athlete training the weightlifting movements can greatly improve the transfer of power from feet through torso to hands, as well as athletic coordination. In that sense, weightlifting can serve as a specific preparatory exercise that matches the high force and high velocity seen in sport that traditional heavy lifting cannot satisfy.

To quote Cal Dietz – “In order for an athlete to become fast, they must train fast.”

Then Why Use Alternatives?

Despite the power development that the weightlifting movements provides for athletes, there are also risks that you will have to consider as well.

Aside from aggravated joints such as knees, shoulders and hips, the lifts requires a high technical demand to perform correctly and safely. Time is required to master the technical aspect of the lifts. Time that should not be carelessly managed when an athlete is training for an upcoming game or season. Another factor to consider is the amount of training experience the athlete has in the weight-room. Mobility and injury restrictions may also interfere with the athlete’s ability in performing the lifts. Lack of ankle and overhead mobility and stability are restrictions are common and should be addressed before progressively overloading as it may lead to injury down the road.

Power development is also specific. In the world of S&C, specificity is king as game/competition date draws close. Does the athlete have to move heavy external or light loads within the sport? This will determine what type of loading scheme and stimulus is required. For example, a football linebacker will lean towards higher intensity hang cleans including prioritisation of strength due to the demands of their sport. On the other hand, the intensities a volleyball athlete’s program would see lighter intensities as external load is not needed to the same degree within the sport.

By taking into consideration of the limitations listed previously, alternatives can be performed and taught with relative ease while mimicking the classic lifts in velocity and movement pattern. Through alternatives, we can achieve the same stimulus that weightlifting movements bring while still improving strength in high-velocities.

Alternative Exercises

Trap Bar Jumps – Trap Bar Jumps is one of the go-to replacements for weightlifting. A previous study done by Timothy J. Suchomel indicates that when utilizing lighter loads (<40% of 1RM), the jumps displayed higher force output compared to a hang power clean at the same load. The learning curve of this exercise is relatively low where the majority of athletes can perform without difficulty while staying true to the natural movement pattern of jumping. With the versatility of the trap bar jump, it can be performed with a counter-movement while loaded with bands or weights.

Squat Jumps – Squat Jumps is a great transition towards power as an athlete is transferring out of their strength focused block. Aside from a smooth transition, a squat jump replicates the second pull during a clean. This can be performed from a quarter squat depth or full squat depth, all dependent on the athlete’s goals. Considering this exercise utilizes the squat movement pattern, it is different from an athlete’s natural jumping form so it may not satisfy the need of specificity.

Medicine Ball Toss – The med ball toss is a great exercise to have within one’s arsenal. Ballistics are predominantly concentric in nature allowing the athlete to focus on the acceleration phase without having to catch or decelerate at the end. The ability to reap the benefits of fast twitch muscle fibre contractions without the negative effects of eccentric forces can benefit the athlete. Tosses can be expressed throughout multiple planes of motion as well, not only vertically, that is what makes this movement so versatile.

Prowler Push – The vast majority of alternatives are bilateral in nature, but with Prowler Pushes and drags, we can achieve unilateral power with little technical demand on the athlete. This allows the athlete to drive off the ground and transfer force through the torso and into the prowler with no eccentric forces. This movement is versatile and can serve as a special developmental exercise for athletes in frequent sprinting sports.

To weightlift or not to weightlift?

That is the question. My answer? It depends.

I encourage coaches to look at the bigger picture. Does the athlete have enough time to learn the technicalities of the lifts? Are the athlete’s movement patterns proficient enough? Does the athlete have enough weight-room experience? Are there any severe mobility or stability issues that the athlete has to address beforehand? Are the alternatives sufficient for the time being? There is more than one route to achieve ideal athletic qualities. The factors that set apart good and bad S&C programs from each others are the risk to reward ratio, efficiency and specificity.

References

Suchomel, T. J., & Sole, C. J. (2017, September 1). Power-Time Curve Comparison between Weightlifting Derivatives. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5592293/

Shattock, K. (2018, February). The Use of Olympic Lifts and Their Derivatives to Enhance Athletic / Sporting Performance: A Mental Model. Retrieved from https://www.researchgate.net/publication/322901416_The_Use_of_Olympic_Lifts_and_Their_Derivatives_to_Enhance_Athletic_Sporting_Performance_A_Mental_Model

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ABOUT THE AUTHOR

JASON LAU is a Strength & Conditioning / Physical Preparation coach and owner of PERFORMANCE PURPOSE based out of Richmond, BC. His passions include coaching and refining badminton, volleyball and hockey athletes, beginner to provincial level powerlifters, return-to-play rehab and general population clientele of all ages.

He aims to offer a systematic and evidence based approach to off-season and in-season training, translating the athlete’s weight room progress towards their specialized sport. His goal is to drive improvement and progress of each individual within the field of athletic performance.

Website: https://performancepurpose.ca/
Instagram: @performancepurpose

FREE EBOOK CHAPTER DOWNLOAD

Chapter 7 of the eBook, “The Sport-Specific Trap - Revisiting Dynamic Correspondence for Combat Sports” talks about key concepts to consider when selecting exercises to enhance combat sports performance and some common mistakes coaches make.

Optimizing The Warm-Up Using RAMP & Mobility Flows

Its the general consensus that a warm-up is a mandatory component of any training session, no matter what sport or athlete you’re working with. The warm-up is also a component I’ve never stopped trying to refine over the years of coaching. I continuously ask myself: how do I help my athletes reach physiological and psychological readiness in the fastest, most efficient way possible?

As a result of poor practices in the past, as well as noticing trends in the high-performance world, I remain unconvinced on the concept of needing to perform an overabundance of exercises to “activate” muscles or “mobilize” the joints prior to training. Banded distractions, foam rolling, all the bullshit that people waste their time on because “that’s how everyone else does it in the industry”.

I was unsatisfied and baffled over the fact that a warm-up could potentially take up 25% of the time out of a training session. The warm-up is the low hanging fruit in terms of programming improvements. Simple changes to the warm-up protocol afford coaches and athletes more time to put into more meaningful training that develops athletic performance.

Out of a necessity to make my personal coaching sessions run in a more smooth and efficient manner, I’ve created a mobility flow warm-up as a way to address the first 3 letters of RAMP within one series of exercises.

A few principles I utilise follows the “RAMP” acronym. 

(R)aise body temperature

(A)ctivate muscles

(M)obilize joints

(P)otentiate to reach intensities seen in the training program

In this mobility flow, I’ve sequenced multiple foundational movement patterns together such as squatting, hinging, lunges, pressing and rotating. Alongside the obvious rise in body temperature from performing this, the emphasis on large range of motion movements and anti-rotational positions addresses both the “activation” and “mobilization” aspects of a warm-up, saving time that can be put into actual, meaningful training.

While this mobility is ground-based and has a lot more potential for additional exercises, the principles I work with remain the same - achieve rise in body temperature, put muscles and joints through a large range of motion and improve proprioception as quick as possible. Modify this flow as you see it fits your training demands.

After the mobility flow, some sort of potentiating training follows in order to reach the intensities seen in the training session (whether the session is strength-based, plyometric-based or concurrent). More details about exercise order and potentiation can be found in my exercise order article.

Application

This mobility flow can be performed as a warm-up, as a cooldown, or as an active recovery protocol.

Warm Up: 1-2 sets of 3-5 minutes

Cooldown: 1-2 sets of 3-5 minutes

Active Recovery Protocol: Multiple sets of 3-5 minutes, or one long set of 15-30 minutes (Keeping HR in Training Zones 1 and 2)

Great response from my athletes so far. Will be refining this over the next few months. I hope you enjoy it.

FREE EBOOK CHAPTER DOWNLOAD

Chapter 7 of the eBook, “The Sport-Specific Trap - Revisiting Dynamic Correspondence for Combat Sports” talks about key concepts to consider when selecting exercises to enhance combat sports performance and some common mistakes coaches make.

[Fight Camp Conditioning Guest Post] Bridging The Gap: Conditioning For Combat Sports

The training industry has come a long way since the time when tire flips and sledgehammer tire slams were the gold-standard for building endurance in MMA.  As the sport becomes more popular and the quality of education for trainers improve, the way we approach conditioning should also improve. In the modern industry, it’s now about air-dyne assault bikes, mobility flows, perfectly crafted work-to-rest ratios and the use of heart rate tracking technology.

While there is nothing flawed with the current methods, I want to take a step back, revisit the components that make up conditioning performance in the world of combat sports and consider the application of these methods. My goal is to equip coaches, especially new coaches entering in the world of combat sports, with the knowledge needed to tackle the complexities that these combat sports possess.

Read More on the Fight Camp Conditioning Website

Exercise Order - Principles For Sequencing A Training Session

Given that you are able to select a handful of exercises that have a good chance of influencing strength & conditioning performance measures in athletes, you must be able to sequence each training session with the exercises in the “correct” order. 

I say the word “correct” very cautiously as there are no absolute truths or right or wrong in the complex, unpredictable world of human performance. To navigate through the unpredictable nature of training, it pays off greatly to have a set of principles to prescribe and coach by, while still leaving room for flexibility when new information or new prioritizations arise.

Principles for sequencing a training session

The main goal of exercise sequencing when training athletic qualities concurrently (plyometric ability, rate of force development, maximum force output, muscular endurance, etc ) is to optimize the training adaptations from each single modality and reduce the detrimental effects of neuromuscular fatigue.

Optimizing exercise order is driven by two interrelated principles: fatigability and priority. 

Fatigability

The principle of fatigability accounts for each exercise modality’s sensitivity to neuromuscular fatigue. Exercises that require high nervous system output and higher physiological and psychological readiness are more susceptible to performance detriments due to fatigue.

One explanation for this lie in the physiological characteristics of our muscle fibers. Fast-twitch, type 2 muscle fibers possess higher contractile speeds and a higher potential to produce contractile force. For this reason, they are favored during exercises that demand high-velocities and high-force outputs. Type 1 muscle fibers in contrast, are more resistant to fatigue due to their higher oxidative properties but as a consequence, have lower force-producing capabilities.

The larger velocity and force demands, the shorter they can be sustained for.

Following the principle of fatigability, exercises modalities like plyometrics, ballistic and maximum strength should then be performed first if they are to be trained concurrently within a training session. 

Accessory exercises that are single-joint in nature, aimed at smaller muscles groups can be placed in the latter half of a training session. Their relatively low technical and neuromuscular demands means their effectiveness will not be diminished to the same degree with the onset of fatigue.

Priority

The principle of priority is highly correlated to the principle of fatigue, and states that an athlete should be performing the exercises that are most important to their primary training goal, at a time when they have the most resources to do so. From an energetic and fatigue standpoint, this usually means the beginning of a training session when the athletes are at their highest point of psychological and physiological readiness (after a proper warm-up of course).

Not including the athletes at the ends of the endurance-strength spectrum (like endurance cyclists and powerlifters) the primary goal of many athletes is to develop higher rate of force development (RFD) / power and transfer this improved athleticism to sport-specific skills. Strength training is a secondary goal but must also be considered as it is crucial for second order effects such as injury risk reduction, slower-velocity force production and carryover to RFD training.

If your primary goal however, is to develop maximum strength, heavy compound lifts should come before high-velocity training. This sequencing does not follow the principle of fatigability, but satisfies the principle of prioritization. 

the contrast training exception

Contrast training offers an exception to the principles of fatigability and priority, where heavy compound lifts are deliberately performed first to elicit a post-activation-potentiation (PAP) effect, even if RFD/power is the primary goal.

PAP is a physiological/neurological phenomenon where RDF/power is increased due to previous near-maximal muscle contractions. You’ve probably seen protocols utilized by strength & conditioning coaches such as heavy back squats paired with sprinting and jumping, or heavy presses paired with ballistic medicine ball throws and slams.

While the most common form of potentiating modality is maximum strength (85-100% of 1RM or <0.5m/s bar speed if you’re using VBT), I, along with other coaches I’ve communicated with, have had success using strength-speed exercises as a potentiating modality. Exercises like weighted trapbar jumps or Olympic weightlifting variations, loaded to achieve velocities around 0.75 - 1.0m/s.

Isolating Before Integrating in Rehabilitation & Return-To-Play settings

In the context of rehabilitation, priority is given to exercises that are aimed towards rebuilding the capacity of the injured muscle, joint, tendons and/or ligaments. In my return-to-play protocols for my athletes, I will place single-joint, stability and balance-based exercises in the beginning of the training session before integrating them back into strength and plyometric exercise regressions.

Since our main goal is rebuilding the athletes’ capacities, velocities and force-outputs are not expected to be high, therefore there will be little detrimental effects to placing those exercises last.

Anecdotally, my athlete’s have reported feeling more confident in performing strength and plyometric exercises after an extended warm up and emphasis on their injured area.

Wrapping it up

Exercise sequencing should be individualized on an athlete-by-athlete basis using the principles of fatigability and priority, while taking into account special circumstances like performing advanced training protocols or managing injured athletes. While some can argue exercise selection has a larger impact influencing performance outcomes and that exercise order is of less importance, using principles for exercise sequencing bring a consistent and strategic approach to the design and implementation of a training session that cannot be overlooked by high performance athletes and coaches.

FREE EBOOK CHAPTER DOWNLOAD

Chapter 7 of the eBook, “The Sport-Specific Trap - Revisiting Dynamic Correspondence for Combat Sports” talks about key concepts to consider when selecting exercises to enhance combat sports performance and some common mistakes coaches make.

Best Strength & Conditioning Books For The Thinking Coach

Almost monthly, I receive the question - “What books on strength & conditioning do you recommend?”. And every month I list out several books off the top of my head that I think ANY strength & conditioning coach can benefit from. But the reality is, the content you should be reading will be determined largely by your experience as a coach thus far in your career as well as the education you’ve received up until now.

What good is it if a novice coach reads a science-heavy Soviet training textbook on subjects he is unable to fully grasp and put into practice?

Before you dive into the list below, I should start off by saying that this list is in no way exhaustive. These are only books I’ve came across over the last 6-7 years, I am sure there are way more. Some of these I’ve read from front to back, others - I’ve only read several chapters of. There is also nothing wrong with reading “past” your experience level as the categories below were created fairly loosely and only act as a guider.

[UPDATED JANUARY 2020] Here are my recommended readings based on experience level:

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The Novice Coach

Anyone that has just entered the strength & conditioning field as a coach… all the way to coaches with 1-2 years of professional experience working with competitive athletes. Ideally already possessing basic knowledge of training program design, movement pattern coaching and general physical preparation.

Exercise Physiology 8th Edition - Nutrition, Energy and Human Performance by William McArdle

Periodization - Theory and Methodology of Training by Tudor Bompa, Carlo Buzzichelli

Practical Programming For Strength Training by Mark Rippetoe, Andy Baker

Olympic Weightlifting For Sports by Greg Evertt

Scientific Principles of Strength Training by Mike Israetel, Juggernaut Training Systems

Ultimate MMA Conditioning by Joel Jamieson

Training and Racing With A Power Meter by Huner Allen and Andrew Coggan

The Hybrid Athlete by Alex Viada

Conscious Coaching - The Art & Science Of Building Buy In by Brett Bartholomew

Optimal Nutrition For Injury Recovery by Lyle McDonald

Applied Nutrition for Mixed Sports by Lyle McDonald

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the experienced coach

A strength & conditioning coach with 2+ years of experience coaching amateur competitive and/or professional athletes in multiple sports. This coach is familiar with the underlying mechanisms of exercise physiology and movement, understands how to manipulate training variables in a periodized plan and is ready to learn more training methods to further augment specific training adaptations.

Supertraining by Yuri Verkoshanksky, Mel Siff

Shock Method by Yuri Verkoshanksky

Science and Practice of Strength Training by Vladimir Zatsiorsky

Block Periodization - Breakthrough in Sport Training by Vladimir Issurin

Strength Training Manual - The Agile Periodization Approach Volumes One & Two by Mladen Jovanović

Triphasic Training: A Systematic Approach to Elite Speed and Explosive by Cal Dietz, Ben Peterson

The Governing Dynamics of Coaching - A Unified Theory of Sports Preparation by James Smith

Applied Principles of Optimal Power Development - Max Schmarzo, Matt Van Dyke

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The Veteran coach

A highly read coach that also possesses extensive experience implementing the knowledge and methods learned from the previous section. These type of coaches are ready to further challenge their own training philosophies by reading work on psychology and philosophy in order to improve. Readings in this section teach us how to be more efficient thinkers and be more aware of our own logical fallacies and cognitive biases when it comes to planning, implementing and coaching in the field of strength & conditioning. These books can be read concurrently with any of the above.

Nassim Nicholas Taleb Collection - The Black Swan, Antifragile, Skin In The Game, The Bed of Proscrutes

Thinking, Fast and Slow by Daniel Kahneman

Meditations by Marcus Aurelius

Economy of Truth: Practical Maxims and Reflections by Vizi Andrei

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Got some suggestions? Comment down below, I would love to know which books have been positively impactful in your career as a coach.

Balance The Grind Interview with Hao Nguyen

Image by Hao Nguyen of Balance The Grind

Had to pleasure of speaking to Hao from Balance The Grind about my career, launching GC Performance Training, balancing coaching and business responsibilities, the myth of work-life balance and plenty more.

READ MORE @ BALANCE THE GRIND WEBSITE [LINK HERE]

[Published on SimpliFaster.com] Individualizing and Optimizing Performance Training For Basketball

In the world of performance training, a needs analysis of the sport is mandatory—but this only represents the first step to a fully optimized training program. A coach must also look at the playing style of the individual athlete and the demands the athlete puts on their body to be successful on the court. Not all athletes of the same position will have the same playing style, and understanding this is important for designing and coaching a training program to optimize performance and injury mitigation.

This article features a case study on Darryl Wong to show the inner workings of a performance training program for a basketball athlete. 

READ MORE @ SIMPLIFASTER [CLICK HERE FOR THE ARTICLE LINK]

8 Lessons Learned In The Field of Strength & Conditioning: A Coaching Reflection

What was originally planned as a journal for myself, I decided to edit and share with the world. As the title suggests, the list below consists of lessons I have learned throughout the years in the field of strength & conditioning and coaching. Many of them were unexpected and hard to bounce back from. But all of them made me a better coach at the end of the day.

I am an introspective person and this reflects in my job as a coach. I’m a big believer that introspection is needed in the path to self-improvement. 2019 is my 6th year working as a professional trainer and coach. Safe to say, I am still very young with a lot more to learn. I’m positive that this list will grow as I mature. Anyways, I digress. Let’s dive into it.

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#1 Specific periodization methods and programming knowledge will only take you so far.

You need effective communication and interpersonal coaching skills. Your ability to break down the complex into simple and understandable bits that athletes will learn and retain, is very important. This is not to say programming knowledge doesn't matter. To break down the complex, you must understand it. Exercise physiology, biomechanics, transfer of training, are all core components of building a good training program. What takes it to “great” - what takes it to the next level, is the coach’s ability to implement the plan to his/her athletes.

A particular book I recommend, that I’m sure many of you have already heard of, is Brett Bartholomew’s “Conscious Coaching”. Excellent read, and a great start to becoming more understanding of the processes behind navigating and influencing the people you work with.

#2 There is no such thing as injury prevention - only injury mitigation.

All athletes get injured, from the amateur rec-league level, to the highest levels of elite sports. The root cause of an injury can be hypothesized by a couple schools of thought: some believe it’s only a matter of inadequate recovery, others believe it’s purely biomechanics and that “perfect” textbook technique some how prevents injury.

Injury risk is composed of multiple interconnected variables – the interplay of adequate recovery in between training sessions, volume load management, psychological stress management, biomechanics, and sometimes just pure luck.

For a coach to say they can control ALL the possible variables and prevent an injury, is bullshitting you. The job of the S&C coach and physiotherapist is to MITIGATE injury risk. An analogy I like to use is martial arts sparring/striking sports – whenever you throw a punch or a kick, you are exposed. Being offensive while not getting hit is then, is a matter of controlling the variables where you can – timing your opponent, creating and breaking patterns, setting traps. Be the most offensive you can, while mitigating the risk of being hit yourself. This is what strength & conditioning is also about. Putting athletes in the best position to perform optimally, choosing the best exercises and training methods available, while reducing the chance of injury.

#3 Get used to walking the thin line all the time.

What exercises should I prescribe? How much variation is too much? Is this program too specific? Not specific enough? Should I be using more external and internal cues or should I let the athlete explore? How long should the taper be to ensure athletic abilities are peaked but the athlete isn’t too fatigued heading into competition? These are ultimately the questions a coach will have to deal with throughout their career.

The one thing I have seen drastic improvements in myself as a coach over the years, is the ability to make these hard decisions in stressful circumstances, and be confident with my choice. Improving athletic performance is hardly a linear path. One must know when to back off, and when to step on the gas pedal. Knowing what to do comes from a unique mixture of intuition and textbook-knowledge.

It is also okay to make the wrong decision, it is inevitable. Just let that guide your decision-making in the future.

#4 – Contentment will be the death of you.

The day you’re satisfied with where your knowledge at; the day you’re satisfied with the results your clients are getting, is the day you should retire. If you’re serious about being the best trainer and coach you can be, you require on-going self improvement. This doesn’t always mean trying to learn new training protocols, or racking up on certifications. This means using the puzzle pieces/skill set you already possess and rearranging them in a different way to solve an existing problem in a different perspective.

This can also mean improving your interpersonal skills, learning how to connect with your athletes, learning how to create buy-in so that your training program can be that much more effective.

#5 – Watch your athletes play their respective sports.

Take it a step further, play their respective sport yourself. It is sad seeing a coach that is fully disconnected with their athletes’ sport because I believe there are more dynamics at play than just “strength” and “conditioning”. In order to excel and become an elite coach, I believe one needs to go beyond a textbook needs-analysis. I understand this may be challenging for coaches who don’t “Specialize” and coach athletes from various sporting backgrounds. But to be the best, and to diversify your skillset, step up to the challenge. Understanding the meta of the game/sport, and the culture of the players, will undoubtedly improve your role as a coach.

#6 – The definition of AN “Elite” trainer/coach isn’t what I thought IT used to be

An elite coach is not always defined by the athletes they produce, but the quality of service and commitment they put into their athletes. Of course there is a knowledge and skill gap difference between a coach who produces great athletes, and a coach that doesn’t. But the type of high quality coaching I am referring to are the trainers and coaches give their 100% each and every day to connect with their athletes on a personal level. The ones developing kids and high-school athletes in silence. The ones that get forgotten by the public because they don’t work with a professional team or athlete. The ones that don’t get nearly as much attention because they don’t have controversial things to say on social media.

High level coaching comes in many various forms and the idea of success looks different to different people.

#7 – Treat your own development as a coach similar to tHE development of an athlete

Widen the base before trying to specialize. Study nutrition, learn about the principles of physiotherapy, brush up on sport psychology concepts. Like I touched on earlier, there are more dynamics at play than just strength & conditioning. Human performance is an interdisciplinary matter. While nutrition and psychology may be outside the scope of practice, it is absolutely beneficial to be well-read in those topics.

Similar to many young aspiring strength & conditioning coaches, I started off wanting to train athletes and no one else other than athletes. I was not happy stuck training the general population, a population I saw as hard to teach and unmotivated to learn. I quickly retracted this negative, toxic mindset when I realized the learning experiences I received from working with so-called “non-athletes”.

Do the things you don’t want to do, to reap in the benefits you did not know existed.

#8 - Business and career development/planning is essential

And I wish someone told me sooner. I am speaking with the private training sector in mind since it is the field where I have the most experience in. Passion for the science of training and coaching is a must, but in most cases, is not enough to take you to where you want to be. Become financially literate, marketing-savvy and building a strong network re skills that must be prioritized. The more I communicate with more experienced, veteran coaches, the more I realize the importance. This is something I am continually improving on along side my coaching ability. Definitely a work in progress.

Your own self reflection

Now is a good time to reflect on your own training and coaching journey. What lessons have you learned this past year? What are the biggest improvements you have made since beginning your career as a coach and trainer? What would you tell yourself if you could travel back in time 1 year? 5 years? 10 years?

[Published on SimpliFaster.com] Plyometric Push-Ups and Progressions for Power Development

Push-ups are one of the most commonly used exercises among fitness buffs and elite-level athletes. As a closed-chained exercise that targets the chest and upper body musculature, push-ups are highly effective for improving upper body pushing strength and endurance, and can be done with no equipment. There are plenty of regressions, progressions, and variations to pick from, making push-ups useful for athletes of all types. From bodyweight push-ups to loaded isometric push-ups, there are also various ways to load and challenge the movement...

[Read More @ SimpliFaster.com - Click Here For The Link]

Powerlifting Performance - 3 Commonly Neglected Areas

GCPT Powerlifter: Wendy Yamazaki @ BCPA Provincials 2017

Having coached many competitive powerlifters for the last 4-5 years, I've noticed common areas in the realm of training and recovery that many athletes (especially beginners and intermediates) neglect. In the past, I've written about how athletes coming into powerlifting should treat it like a sport and focus on a more well-rounded approach to athletic development. This means including a wider variety of exercises into one's training program, and covering foundational bases such as work capacity and recovery capabilities before progressing onto high-frequency and highly-specific powerlifting programs.

This article will expand on few of those details by highlighting the 3 most neglected areas of training and recovery I see in athletes of all levels. Either the importance of these areas have not been stressed enough by their coaches and the environment they lift in, or the athletes fail to see the impact it plays on their powerlifting performance. These tips will benefit everyone from the beginners, to the most elite athletes.

#1 Work Capacity and General Endurance 

The number one goal of any beginner powerlifter is to improve work capacity and general endurance. Being able to handle higher volumes of work will be lead to faster technical improvements, more muscle hypertrophy and higher recovery capabilities; 3 important areas that are crucial for building maximum strength in powerlifting.

An interesting observation I've made over the last few years, is that female lifters I've coached have a higher tolerance for volume, and as a consequence, improve their powerlifting technique at a much faster rate than men. The higher capacity for recovery in between sets and the ability to perform more repetitions without fatigue means more quality time under the bar - leading to faster learning. This might be because females tend to have a different training background than men before starting powerlifting, performing more circuit-based training and more dedicated cardio sessions throughout their powerlifting programs.

Regardless of your training background, what can you do to improve work capacity and recovery capabilities in the realm of powerlifting?

1. Higher Rep Sets - the most common way is to perform higher rep sets (8-12+ reps per set) for multiple mesocycles (weeks/months). Stay calm, and don't rush through the set - this will teach you how to breathe properly and build a higher tolerance to higher heart rates and lactic acid/lactate build up.
   

2. Increase Training Density - Training density refers to the volume of work done within a certain time period. To increase training density, simply do more work in less time. You can achieve this by reducing the rest times in between sets, or set a time limit/goal for finishing your workout. Other methods include super setting your accessory exercises or performing some form of active rest in between sets. This will also take away the fluff from your training sessions: talking to your friends for too long, getting side tracked with music selection, etc. Anything that may be considered a distraction.
   

3. Active Rest Days - Most novice powerlifting programs consist of 3-4 hard training days. That leaves another 3-4 days that can be dedicated to improving other physical attributes. This is where active rest days come in. The most common forms of active rest include mobility/range of motion training and low intensity steady state cardio (go for a walk, go for a bike ride, go for a swim). The point here is to keep the blood flowing, keep the muscles and joints warm without interfering with the recovery process of powerlifting. Low impact, low intensity cardiovascular training is a great way to build a strong aerobic system responsible for your recovery capabilities between sets and between training sessions.
   

4. Prime Your Mindset For Higher Effort Work - Don't fall into the trap of "powerlifters don't do cardio". This is something I bring up time and time again: don't allow the destructive culture of demonizing cardiovascular training in strength sports to hinder your progress and athletic development. Embrace the volume, treat yourself like a well-rounded athlete.

2. Accessory Work - Attention To Detail 

Powerlifters spend A LOT of time and effort making incremental improvements to their sport-specific lifts. Grip and stance width, leverages, joint and torso angles, internal and external cues; these are all modifiable components of the powerlifts that are experimented with in order to produce the heaviest, most efficient lift possible. However, accessory work often becomes an afterthought and the technical demands of those exercises are often neglected.

My philosophy for powerlifting performance is to put the same amount of effort into the accessory work as you do the competition lifts. If an accessory exercise is supposedly prescribed to address the weaknesses of a powerlifter such as strengthening a certain range of motion on a particular competition lift, or strengthening a particular muscle, technique on the accessory work must be held to a higher standard. Powerlifting for me is not only about the squat, bench press, and deadlift, but also about building physical literacy - knowing your way around your own body. The athletes that perform pull ups, lunges, and other movement patterns with a higher proficiency get MORE out of the exercises than those who don't. Great lifters maximizing the transfer effect of accessory exercises.  4 sets of 10 reps done with a full range of motion with the right joint and muscle angles beat 4x10 done with poor form; despite the volume load being the same on paper. Accessory work done with focus and intent transfers more to powerlifting performance then accessory work performed half-asses or with poor technique.

When you're considered an intermediate athlete, that's when glaring weaknesses start to show and you have to start addressing them. Don't get lazy, search up some Youtube videos of proper form just as you would with the powerlifts. Pay attention to the details.

3. Sleep

Before supplements, ice baths, sauna sessions, and mobility routines were all the hype, there was sleep. Sleep is the greatest recovery modality and is the primary form of recovery you should be optimizing and focusing on.

I use a monitor/diary to keep track of my athlete's readiness and recovery and I've noticed a big correlation between low scores on sleep quality (2 to 3 out of 5) and poor training performance. Athlete's that consistently measure lower than 3 out of 5 on "Sleep Quality" record higher rates of perceived exertion (RPEs) per any given % of their 1RM and progress at a slower rate week to week. A lack of sleep or poor sleep quality cascades into higher stress levels throughout the day, more incidences of bad mood/irritability and can negatively affect an athlete's focus during training and everyday activities.

Here are some general recommendations to improve your sleeping quality and duration from years of experimenting and reading about sleep:

1. Aim for 7-8 hours+ of sleep (everyone probably knows this one)
   

2. Keep a consistent wake-sleep schedule
   

3. Sleep in a comfortably cold, quiet and dark room, this is an important tip for those who find themselves waking up frequently in the middle of the night
   

4. Considering using aids such as an air humidifier, ear plugs or eye mask/blindfold to improve sleep quality
   

5. Avoid drinking large volumes of liquid/water before bed if you find yourself waking up several times in the middle of the night to go to the bathroom
   

6. Turn off electronic devices 1-2 hours before bed (something I struggle with, god damn Reddit...)
   

7. An alternative is to use a screen dimming app or an app that removes the bluelight from your devices (f.lux for Windows & iOS, Twilight for Android devices)
   

8. Avoid caffeine consumption close to bed time (can affect people up to 6 hours between caffeine consumption and sleep)
   

9. Practice good napping habits - this has shown to be beneficial for recovery and future performance
   

10. Consider supplements like ZMA, Vitamin D, Melatonin and even Cannabis to improve your sleep quality (if legal in your state/province/country).
    

11. Consider using a Sleep Tracking app which can promote higher quality sleep by making you more conscious about your sleep habits.

Below is a list of articles/podcasts/infographics that may help you:

"The Importance Of Sleep Quality and How To Improve It" - Examine.com

"Can Supplemental Vitamin D Improve Sleep?" - Examine.com

"Sleep Better: Practical Evidence-Based Recommendations" - Amy Bender on Sigma Nutrition Radio

"Recovery & Performance In Sport Infographics" - YLM Sports

No intricate periodizational methods or detailed technical breakdowns here, just foundational aspects of training and nutrition that I think are crucial for the long-term success of any strength athlete. Don't be afraid of performing training modalities outside of the big 3 lifts, and when you do, approach them with the same standard you would the competition lifts. Sleep well, eat well, train hard and recover harder.

The Science of Core Training: Training Methods & Application (Part 2 of Core Training Series)

Read Part 1 Here

In part 1, I went over what the core is and the function of core stiffness in relation to sporting performance and optimal force and power output. To recap: core stiffness may refer to the core's ability to maintain stability in response to the influence of external forces, which may vary in magnitude, direction and speed.

Highly recommend reading part 1 before continuing on with this article.

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In part 1, I mentioned that improving performance via increased core stiffness will depend on multiple variables:

1. The nature of the sport and the energy systems involved (How long is the core braced for? Does the athlete need more strength? Or more endurance?)

2. The particular movement you're trying to improve by increasing core stiffness

3. The properties of the movement itself and the speed of core stiffening

4. The magnitude of core stiffening (stiffer doesn't always mean better, remember: fast and powerful athletes also need to learn how to relax at the right times - like the example of the punches and kicks we used earlier).

First off, I'd like to break this article up into 2 categories, short-term improvements in core stiffness and long-term improvements in core stiffness.

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SHORT-TERM IMPROVEMENTS

Short-term improvements or increases in core stiffness, are characterized by improvements seen within the same training session. Known and performed as "core activation" drills among personal training circles, some claim that performing core exercises prior to the main exercises of a workout "wakes up" the core and improves performance on the subsequent exercises. While terms like "wake up" are very arbitrary, it helps to look a potential mechanism by which core activation drills help with short term performance.

Post Activation Potential

Benjamin Lee and Stuart McGill carried out a study in 2017 to measure the effects of short-term isometric training on core torso stiffness and found beneficial results. For the core isometric training protocol, participants performed the plank, side plank and bird dog exercises for 5 sets of 10 seconds - with coaching cues being offered and standardized to all participants. Using both passive and active torso bending trials, the results showed that most participants had reductions in torso deflection and increased core stiffness (more details here).

While this study showed that short-term core stiffness can be increased via isometric core exercises, it doesn't tell us how that core stiffness will transfer to performance in other exercises, or how long this effect lasts. In their discussion, the authors pointed to the fact that the isometric exercises done could have elicited a post activation potential (PAP).

PAP is a physiological/neurological phenomenon where strength and rate of force development (power) is increased due to previous near-maximal muscle contractions. The most common protocols may include heavy back squats to elicit a PAP effect before sprinting and jumping, or heavy presses before performing ballistic medicine ball pushes/throws. Utilizing the PAP effect is also known as complex training. Here are some examples of exercise pairings, from the NSCA.

Taken from https://www.nsca.com/Education/Articles/Hot-Topic-Post-Activation-Potentiation-%28PAP%29/

For a concise explanation of the potential mechanisms behind PAP and how it works, visit Science For Sport.

Back to the study. While the authors pointed out the PAP mechanism, they acknowledged that their core training protocol, despite improving core stiffness, did not meet the requirements of a "potentiating exercise". In a standard PAP protocol, the potentiating exercise has to be close to max effort, with the recovery time reflecting the nature of exercise. Lee & McGill's (2017) study's core training protocol included 5 sets of non-fatiguing core exercises (only 10 seconds long - bodyweight, no added resistance), so I'd be interested to see if there could be a larger PAP effect if some core exercises are taken to near max effort. Here are some ideas:

Complex Training For Core & Power Exercises

Weighted Planks into Medicine Ball Slams (2-3 minute recovery)
(3-6 complex sets of <30sec weighted planks into 4-8 max effort slams)

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Planks are one of the most frequently prescribed core exercises in the fitness and strength training. An easy way to increase the difficulty of the plank is to add extra resistance - perform them weighted. In this complex set, the weighted planks act as the potentiating exercise, increasing the the power output of the slams. While the effort should still be high during the planks, the physiological stress is relatively low compared to for example, a set of heavy front squats; meaning the recovery time should be lower than most heavy compound movements. A recovery time of 2 minutes should be adequate before performing the medicine ball slams.

Squatted Pallof Press Into Rotational Medicine Ball Slams/Throws (1-2 minute recovery)
(3-6 complex sets of 6-8 presses into 4-8 max effort slams/throws)

Uploaded for my core stiffness article series. WEBSITE: www.gcperformancetraining.com FACEBOOK: www.facebook.com/gcperformancetraining Instagram: www.instagram.com/gcptraining

In this example, I use an anti-rotation exercise to potentiate a ballistic exercise for better power transfer. I also added a small rotation component to what would normally be an anti-rotation exercise (the pallof press) to mimic some of the movements seen in the medicine ball rotation throw. Keep in mind, I still maintain tension on my obliques working and the shoulder girdle stable during the press out and rotation. Recovery time can be anywhere from 1 to 2 minutes.

Other Potential Ideas

Core Stiffness For Powerlifting

Aside from using higher effort complex sets, I have found situations where non-fatiguing core exercises can help improve the quality of a training session. For the last couple of months, I've been using bodyweight planks and shorter weighted plank sets with my powerlifters prior to the main compound lifts . Planks are a good way to emphasize whole body tension (a skill that is required for powerlifting success), to improve the lifters' perception on how active their core for the rest of the training session, and to remind them about the importance of a rigid torso during the powerlifts. Most, if not all of my powerlifters, have found this pre-lifting core work beneficial. 

With this protocol, perform several sets of planks at a low RPE (non-fatiguing) to avoid overly fatiguing the core musculature before the compound lifts. More advanced trainees can experiment with planks at higher intensities to elicit a greater PAP response. Slowly increase the intensity of these planks over time to find the sweet spot (balance of volume and intensity).

Core Stiffness For Weightlifting

Another idea I've implemented in the past is the use of higher velocity core stiffening drills to help facilitate weightlifting technique improvements. The catch position of snatches and cleans require a lifter to quickly decelerate the weight by using the prime movers and stiffening the core upon bar contact. I've found depth drop landings or plyometric regression exercises to help with this. Here's a quick example with one of my Strongman/Powerlifting athletes, who was brand new to the Olympic lifts at the time. Used in conjunction with other coaching techniques, he made some good improvements just over the span of 3 months.

Uploaded for the core stiffness article series* WEBSITE: www.gcperformancetraining.com FACEBOOK: www.facebook.com/gcperformancetraining Instagram: www.instagram.com/gcptraining

Uploaded for the core stiffness article series* WEBSITE: www.gcperformancetraining.com FACEBOOK: www.facebook.com/gcperformancetraining Instagram: www.instagram.com/gcptraining

Intra-abdominal Pressure (IAP)

If you've spent anytime studying strength training or have spent time in the weight room, you probably heard of the concept of intra-abdominal pressure (IAP). Also referred to as "bracing", intra-abdominal pressure is a technique by which a trainee creates 360 degree pressure in the abdominal cavity through controlled inhalation. The created pressure helps stabilize the lumbar spine, reduce the risk of back injuries as well as improve force output. The concepts of core stiffening and creating intra-abdominal pressure are complimentary and much like the core stiffening concepts discussed previously, IAP is not an all or nothing phenomenon. 

IAP happens on a continuum, and can vary in intensity and duration depending on the movement requirements of the task. Coaches around the world all stress the idea of creating IAP during strength training, however, not many of them can explain it as well as Chris Duffin (Kabuki Strength) and Stuart McGill. Kabuki Strength describes IAP as a continuum of respiration (breathing) and stabilization (max effort IAP), best represented by a dial.

To give an example, the lumbar stability needs during a 1RM compound lift is different than a sub-maximal activity like running.  Running requires just enough IAP to stabilize the torso, while still allowing for optimal breathing. Turn the knob accordingly.

““Improving your ability to select and coordinate the correct dial setting is the key for fluid movement and higher performance in any activity””

— Kabuki Strength

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long-term improvements

Long-term improvements in core stiffness are characterized by improvements seen over weeks and months of core training. This section will cover the different categories of core training, as well as general training principles that drive long term improvements.
 

Core Training Categorization

To start, it's best to differentiate between core exercises in order to better analyze their cost-to-benefit ratio. All exercises fall on a general to specific continuum, with the reference points being the movement you want to improve, or the sport/position you're playing - core exercises are no different. Dedicated core exercises can be broken down into several categories:

1. Isometric Core Exercises

Isometric exercises are exercises where force is produced without a change in muscle length. Exercises like planks and hanging L-Sit where you're maintaining your body position are examples of isometric core exercises.

2. Anti-Rotational Core Exercises

Anti-Rotational exercises also fall the "isometric" category. These exercises challenge your ability to stabilize your body to prevent from rotating to any one side, maintaining your body position against an external force or in an imbalanced position. Common exercises include the pallof press, shoulder taps in push up position and many exercises in the half kneeling position. Other great examples not many people know about could be suitcase deadlifts, and uneven farmers walks (videos below).

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Website: www.gcstrcon.com Facebook: www.facebook.com/gcstrcon IG: @gcstrcon

3. Isotonic Core Exercises (Sagital Plane/Transvere Plane)

Isotonic exercises are exercises that consist of an eccentric and concentric portion - exercises that are not isometric (holds). They can be further broken down into sagital/transverse plane exercises. Sagital plane exercises include standing cable crunches, sit ups and hanging leg raises, while transverse plane exercises involves any exercise that involve torso rotation like cable wood-choppers and medicine ball russian twists.

4. Ballistic and Plyometric Core Exercises

Ballistic exercises are concentric-dominant power movements with little to no eccentric muscle action, such as jump squats and explosive push ups. In the realm of core exercises, medicine ball slams, rotational throws can be considered ballistic, but keep in mind the prime movers such as the shoulders and glutes also contribute to the force output.

Plyometric exercises are exercises with a short eccentric-concentric turnover, using the elastic properties of our muscles to improve speed and repeated power output. Many movements like running, repeated jumps/hops and combination striking (in martial arts) are considered plyometric.  There are also plyometric exercises designed just to target the core musculature -  many of these being rotational. I've posted a few examples below:

Downloaded from Speed of Sport by Nick Curson, uploaded for my core stiffness article series. WEBSITE: www.gcperformancetraining.com FACEBOOK: www.facebook.com/gcperformancetraining Instagram: www.instagram.com/gcptraining

Taken from Nick Curson (Speed of Sport)

http://HulseStrength.com - Elliott Hulse shows you in this quick video how to to use a tornado ball - the correct way!

Taken from Elliot Hulse

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Training principles and methods To Improve Performance

Conversations usually go south whenever the topic of "transfer to performance" is brought up; there are many complex variables to take into consideration and everyone seems to have their own definition of "functional" or what exercises will and will not help improve performance.  I'll be giving some general tips and training principles of core training that can be applied to various different sports.
 

Post-activation-potentiation, non-fatiguing core primers and intra-abdominal pressure are all acute techniques that CAN lead to long-term improvements
The research is still not conclusive on whether these are significantly beneficial, but in theory: accumulating small short-term improvements should lead to long term improvements in performance.  In other words, if these techniques are performed consistently throughout your training program, they may add up to a measurable increase in strength, power and endurance (whatever you're aiming for). I would also add that the use of PAP and core primers are optional, but in my opinion, IAP is not. I consider IAP a skill that must be learned and utilized consistently in order to effectively produce force, and stay safe doing so.
 

A combination of general and specific core exercises should be performed
Don't fall into the "functional" trap of prescribing overly-specific exercises. A general exercise that does not fully mimic the movement you're trying to improve can still be beneficial. For example, weighted planks are a great general core exercise to build core strength and endurance that will transfer over to various movements. Once a good base is built, you can start experimenting with more specific exercises. I've included some examples of specific exercises at the end of this article, mainly geared towards improving punch power, but can also be used as core training.

To learn more about the general-specific continuum and how to classify exercises for better training prescription, read my article I wrote on training variation here.
 

Principle of progressive overload
This is the premise behind improving any type of performance measure. Progressive overloading your core exercises either through a change in position, adding extra resistance, increasing the volume via sets, reps or time. In order to improve, you must progressively add stress to your physiological system, recover from it, and come back stronger.
 

Improving Core Strength (Slow-Isometric Stiffness)
Core strength, or slower-isometric type core stiffness, is primarily built using isometric and anti-rotation based exercises. Almost every core exercise listed above can be used to improve core strength, but what differentiates training core strength from core endurance is the intensity at which these exercises are performed. Reps should be done in the lower rep range (~<6 reps per set) or 80-95% of 1RM if a 1RM is applicable. Accordingly, intensity/weight progression is what you should be focused on. For example, progressively working towards heavier weighted planks (increasing intensity) instead of increasing the time of which you hold body-weight planks. Improving core strength will benefit every athlete, but strength and power athletes will see the best results. 
 

Improving Core Ballistic/Plyometric/Power Ability (Fast-Recruiment Stiffness)
Core plyometric ability, or what I like to describe as a faster-recruitment type core stiffness, is built through plyometric core exercises and have a higher skill/timing component to it. This is the type of core stiffness I discussed in part 1, that is required for high-impact athletes who perform punching, kicking and striking movements. The ability to contract-relax-contract and produce a fast eccentric-concentric turnover is what defines an athlete with good core power and plyometric ability - both deceleration and acceleration are taken into account. 

I gave examples of relatively advanced plyometric core training above (see Nick Curson and Elliot Hulse's videos). A more beginner friendly way to perform these exercises would be to reduce the range of motion on the exercises and reduce the power output until you improve your timing. A drill I found useful are short plyometric medicine ball rotation slams - timing and rhythm are paramount here so develop them before moving onto higher-intensity, higher-effort plyometrics.

Uploaded for my core stiffness article series. WEBSITE: www.gcperformancetraining.com FACEBOOK: www.facebook.com/gcperformancetraining Instagram: www.instagram.com/gcptraining

Improving Core Endurance
When people think of the word "endurance" they immediately associate that with a low-intensity, long duration training protocol. Don't make the same mistake. Endurance can refer to the ability to maintain a certain power output for an extended period of time OR be able to repeatedly perform high-intensity bouts with little to no drop off in power output from start to finish. I recommend using work-to-rest ratios with your core exercises based on the energy system you want to develop.

Do you want to be able to repeat maximal high-intensity efforts? Use work rest ratios anywhere from 1:20 to 1:30+. For example, 6 seconds of maximum effort tornado ball slams with 2 minutes of complete rest in between sets, for several sets (1:20 work-rest ratio).

Looking to improve anaerobic capacity? Use work-rest ratios around 1:1. For example, 60 seconds of moderately heavy farmers walks with 60 seconds of active rest in between sets (1:1 work-rest ratio).

Looking for longer duration core endurance? Perform lower intensity core exercises for a total of 3 minutes+ at a time with a work-rest ratio of ~2:1. For example, hold a bodyweight plank for sets of 3 minutes with 1.5 minute rests in between. To add some variation to these longer sets, you can also perform 3-4 different core exercises as a circuit for 1 minute each. Over time, increase the duration of each set or the total number of sets (volume load progression at a set intensity).

Using work-to-rest ratios is another tool by which you can use to look at and utilize core training with. It can help you visualize which energy systems are at play, so you can make the adaptations you want to see. Endurance is specific.

Diminishing Returns
More core work means better performance right? Not so fast. Welcome to the principle of diminishing returns. The more you train core stiffness, the less benefits you reap in. I see core stiffness training a lot like maximal strength for sports. There comes a point where more core training  does not equate to better performance on the field, court, platform or ring. Core stiffness, much like strength, serves as a foundation on which other important physical attributes are built on - rate of force development, agility, resilience to injury to name a few. Be careful not to allocate all of your time and energy into core stiffness training, while neglecting the development of other skills and attributes.

So how much is enough?

Unfortunately, I don't have a concrete answer for you. This really depends on what sport and movement patterns you're referring to. Core training should fill the gaps of your physical development, and be used in conjunction with sport-specific skill work and strength/power/plyometric training. Being able to competently perform all the movement patterns and core exercise categories listed above is a great start.

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Biggest takeaway

If there's one thing you take away from this article, it's that core stiffness training is context-specific and should be thoughtfully prescribed and developed. Core training does not have to be boring, so don't be afraid to get creative. Below is some of my content I've put out on core training, core ballistic training and various medicine ball slam exercises. Thanks for reading!

ARTICLE: Great Core Exercises You're Not Doing

CORE TRAINING VIDEOS:

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WEBSITE: www.gcstrcon.com FACEBOOK: www.facebook.com/gcstrcon Instagram: www.instagram.com/gcstron

WEBSITE: www.gcperformancetraining.com FACEBOOK: www.facebook.com/gcperformancetraining Instagram: www.instagram.com/gcptraining

WEBSITE: www.gcperformancetraining.com FACEBOOK: www.facebook.com/gcperformancetraining Instagram: www.instagram.com/gcptraining

The Science of Core Training: Core Stiffness & Performance Overview (Part 1 of Core Training Series)

Core training has been all the hype the last several years - from an aesthetic point of view (achieving 6 pack abs) to it's potential role in reducing lower back pain and related symptoms. This article won't be touching on any of those points. I'm speaking more from a performance-enhancement perspective, specifically, the role of core stiffness and it's relation to performance outcomes.

What is the "core"?

The musculature and structures between your shoulder girdle and your hip; the superficial and deep abdominal muscles.

What is the function of the "core" and what is "core stiffness"?

Ask a performance coach and they'll give you one answer. Ask a physical therapist and they might give you a different one. From a physical therapy or rehabilitation setting, core stiffness may refer to increased muscle tone that leads to lower back pain and movement restrictions. In the performance sports setting, core stiffness may refer to the core's ability to maintain stability in response to the influence of external forces, which may vary in magnitude, direction and speed. For the purpose of this write up, I'll be talking about the latter.

To my knowledge, the function of the core is to transmit force, prevent force/power leaks and maintain the position of certain joints and body segments. In the words of professional lower back and spine expert Stuart McGill, he describes the function of the core to "stiffen the torso to prevent motion, [and] enhance motion of the distal limb segments".

In the majority of sporting performances, the ability to accelerate distal limbs is the key to high power output: think about throwing a baseball, kicking a soccer ball, jumping, pushing, punching. Stiffening the torso to prevent excessive motion and enhances force production and power output because it acts as a medium for force transmission - ensuring all the force you generated is directed towards your intended direction. A floppy and weak midsection results in a weak kick, a weak throw, a weak jump and a weak landing.

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an overview, with examples.

The idea of core stiffness allowing for better force production/transfer can be applied to many different scenarios. I'll give 3 examples from 3 different sporting types, a mixed sport (Mixed martial arts/combat sports), an endurance-dominant sport (Cycling) and a strength-dominant sport (Powerlifting).

In each example, the RED highlighted area represents the "core": the superficial abdominal muscles (rectus abdominis), the deeper muscles like the transverse abdominis as well as surround muscles like the obliques (for rotation),  latissimus dorsi and rotator cuff muscles.

The GREEN highlighted areas represent the prime movers that are responsible for generating force through concentric muscle action, and/or the distal limb segments that are used to transmit force into the intended direction or to move a certain object.

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Example #1 - The Punch and Kick in Martial Arts

The straight right/left punch is one of the most basic, yet intricate techniques in martial arts. Contrary to what many think, the prime movers of the straight punch are actually the back leg, the muscles surrounding the hip and the shoulder girdle, NOT the arms. Power is generated by pushing off the back foot, contracting the glute, and directing that force into the distal limb segment (which is the fist in this scenario).

In order to effectively transmit that power from foot to fist, the core must rigid. The obliques must create enough deceleration force to prevent your torso from over-rotating (shifting you off balance), and your shoulder girdle must be sturdy enough so loosen up on impact. Additional, these types of movements (punches, kicks, hitting/impact-movements) exhibit a "double peak" in regards to muscle activity (measured through Electromyography (EMG)). In other words, whenever performing a powerful movement, the muscles will go through 3 phases: contract/stiffen, relax, and contract/stiffen once again upon impact, showing a "double" peak in activation (will be pictured below).

Stuart McGill et al. performed a study in 2010 on elite mixed martial artists (Georges St. Pierre, David Loiseau to name a few) that introduced me to this concept so I'm sure he can explain it more clearly:

“Many of the
strikes intend to create fast motion and finish with a very large
striking force, demonstrating a ‘‘double peak’’ of muscle activity.
An initial peak was timed with the initiation of motion
presumably to enhance stiffness and stability through the body
before motion. This appeared to create an inertial mass in the
large ‘‘core’’ for limb muscles to ‘‘pry’’ against to initiate limb
motion. Then, some muscles underwent a relaxation phase as
speed of limb motion increased. A second peak was observed
upon contact with the opponent (heavy bag). It was postulated
that this would increase stiffness through the body linkage,
resulting in a higher effective mass behind the strike and likely
a higher strike force.”

— McGill et al. (2010)

To further illustrate the "double peak" in activation, and to tie it back to the discussion earlier about prime movers and the core, here's a figure taken from McGill et al's 2010 study (green and red highlights made by myself).

This figure illustrates the muscle activation of the left back muscles during a left leg kick to a heavy bag.

Taken from McGill et al. 2010

#1 in green represents the initial activation of the muscle (phase 1 - contraction), where the foot pushes off the floor and the hip flexors and obliques contract in order for the leg to be lifted into the air. The prime movers are the hip, quadriceps and left back.

#2 in red represents the relaxation phase (phase 2) where the leg is in mid air and force is being transmitted through the core, to hit the intended target (shin/foot hitting the heavy bag). 

#3 in green represents the second activation of the muscle (phase 3 - contraction again), where the muscles stiffen up once again on impact.

An athlete with a weak core, or an inability to stiffen up the core will experience power leaks in #2, which subsequently results in a lower striking force upon impact in #3.

Optimal force and power production happens when an athlete has:

• Good body positioning

• The ability to show double activation during strikes/impact movements

• The ability to efficiently cycle through contract-relax-contract muscle action if repeated punches/kicks/impacts are performed

• Strong and resilient core musculature.

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Example #2 - cycling

Operating at up to 300RPM (revolutions per minute) and putting out up to 2,200 watts, track cyclists are known for their lower limb strength and power, as well as their ability to maintain extremely high power outputs for extended periods of time. 

Watch the video below, notice the rigid and stable core - supported by the shoulders and arms, and how that translates to incredibly fast distal limb segment movement (in this case, the feet).

Track bike roller rev out.

Yes, the thigh musculature are still the primary movers, but the core/torso also contribute greatly, acting like a shock absorber to negate most of the horizontal and vertical bodyweight shifting that happens during high RPMs. A strong core ensures as much of the force generated by the prime movers can be directed towards spinning the pedal.

Picture taken from TeamNater (Youtube), editted by myself.

The principles of contract-relax-contract discussed above also apply to this example. The quadricep has to relax while the hamstring is active during the (pedal) upstroke, and vice versa during the downstroke. Pair it with the fact that this is all happening at 150, 200, 250+ RPM and you'll realize the amount of motor control needed to be an elite cyclist.

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Example #3 - Powerlifting

Our last example is a strength sport - powerlifting. Powerlifting is a maximal strength sport, meaning the velocity of distal limbs and the velocity of the bar is relatively low compared to other sports such as Olympic Lifting or various throwing sports. As a result, core stiffness plays a slightly different role - a slower isometric role. Although there is no contract-relax-contract cycle in powerlifting, the core still acts as a stopper for potential force leakages. The main role of the having a rigid torso/core is to support the lumbar and thoracic spine under heavy load.

In a sport where limb length and leverages are highly influential on performance outcomes, a lifter must maintain the position of their lumbar and thoracic spine so that their chest does not collapse under the weight, and their lower back doesn't go into excessive flexion. Losing position means the lifter will not be able to lift the weight up, regardless of how strong their prime movers are.

Below is an example of one of the lifters on my Powerlifting team, Amos So, bracing for a squat at a local powerlifting meet.

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Context Specific

Throughout the article, I've used terms like "stable", "rigid", "strong" and "resilient" to describe the properties of a well-functioning core. Different coaches and trainers will use different terms to describe the core, so terminology is sometimes confusing.

However, what matters is how you apply these principles to your own training, or the training of your clients and athletes. Improving performance measures via increased core stiffness will depend on several things:

1. The nature of the sport and the energy systems involved (How long is the core braced for? Does the athlete need more strength? Or more endurance?)

2. The particular movement you're trying to improve by increasing core stiffness

3. The properties of the movement itself and the speed of core stiffening

4. The magnitude of core stiffening (stiffer doesn't always mean better, remember: fast and powerful athletes also need to learn how to relax at the right times - like the example of the punches and kicks we used earlier).

Much like the development of max strength for athletic performance, there are also most likely diminishing returns, so don't fall into the trap of "more core training = higher performance".

In part 2 of this series, I'll be explaining the different methods to improve core stiffness in the short-term and in the long-term.
Read Part 2 Here.

Thanks for reading, feel free to share this article with your peers and fellow coaches. Also, please check out my social media links and reach out to me if you have any questions or suggestions.

Bests of 2017

[Biggest Lesson of 2017]

When you run your own business, there is no escaping it. I try my best to put out content for you guys while still keeping some sort of privacy in my personal life, but it's something I always have trouble balancing. 

As much I would like this to be MY bests of 2017, I can't escape the fact that I AM GC Performance Training.

From not knowing what content to put out, to having some of my articles recognized by some big names in the industry.

From clients getting injured to athletes hitting their lifetime bests after weeks and weeks of hard preparation.

Day in, day out. It's always a rollercoaster ride.

I'm thankful for the clients and athletes that have given me a chance to work with them, so that I can put food on the table, enjoy the hobbies I enjoy and be part of their journey.

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[GCPT Athlete Of The Year] - Mark xu

Mark Xu is a 74kg Junior BCPA Powerlifter

This one was a hard one to pick. Everyone worked hard this year but Mark takes the cake on this one.

He has: Been injured, discouraged from training, dealt with his last year in high school, graduated high school, accepted in a University, remarkably improved his lifting technique and have gotten way stronger than before. All in 1 year.

He's one of my youngest athletes, and it's been a pleasure watching him develop into a more confident athlete. Look forwards to the next year with you bro.

Not taking anything away from everyone else on the GCPT team. I love you all.

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[Best Articles Of The Year From GCPT]

5 Part Periodization Series - http://gcperformancetraining.com/gc-blog/periodization101

If there's one thing I think about every day, it's physical/mental development and preparation. That's all periodization really is, planning to develop and prepare in the most effective way possible given past training history and emerging information.

I was (and still am) tired of coaches arguing back and forth on the types of periodization and getting all worked up on specific terms and methodologies so I put a lot of hours writing this article series on periodization to get my thoughts out. If you have time and want to learn more about physical and mental preparation, as well as the variables and nuances involved, please give it a read.

Here are some of my top articles by category:

Powerlifting - "Building Your Base In Powerlifting" 

Nutrition - "Nutritional Periodization" 

MMA & Combat Sports - "High Performance Training For MMA - Experts Weigh In" 

General Fitness - "The Current State Of The Fitness & Training"

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[Most Memorable Moment of 2017]

My favorite moment (moments, really) has to be traveling to Asia after 5 years of not leaving North America. It was the first time going on "vacation" since I started my dream of owning a training and coaching business.

Got the chance to experience Japanese and Thai culture & food, as well as revisit the motherland (Hong Kong). Thanks to online coaching, I'm able to keep in touch with my athletes even while i'm away.

Looking forward to more trips in 2018 ;)

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[Goals For 2018]

I look to better myself physically and mentally every year, so 2018 will be no different. I've been gradually practicing more and more martial arts this year, and that will definitely pick up in the upcoming year.

Muscle mass, strength, power, endurance, sport-specific skills... I want all of it. ALL OF IT. Bring it on, bro.

Special thanks to all my clients and athletes. Coaches that have helped me improve this year. All of my followers (I've been able to grow from 240 followers to 745 on my GC Performance Training page. Thanks for the love!).

Happy new year!

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MMA Strength & Conditioning - Experts ROUNDTABLE

Mixed martial arts (MMA) is one of the newest professional sports around and has been gaining a lot of popularity over the last two decades. With the pride, fame, and money that comes with prize-fighting, it's extremely important for strength and conditioning coaches to ensure the fighters are in top physical condition come fight night - the fighters' health depend on it.

Strength and conditioning work must be balanced with martial arts skills training and psychological performance and therefore presents a complex problem for performance coaches to solve. Luckily there are professionals in the field to do just that - create strong and healthy athletes to elevate the sport of MMA.

Before we start, I'd like to give a special thanks to all the coaches that spent time to contribute to this article. Thank you PJ, Phil, Carmen, Danny and Dr. Galpin. My goal was to reach out to coaches from different areas of expertise to compile a list of performance tips to help both the fitness and MMA community become more educated on the physical preparation process. Enjoy!

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Geoff's Commentary: PJ Nestler will be starting this article off by dispelling the myths about strength training in the sport of MMA and how strength training can set the foundation for other physical attributes.

PJ Nestler

PJ Nestler is a performance specialist with a decade of experience training athletes from the UFC, NHL, NFL and MLB. With a passion for combat sports, he has worked extensively with multiple Brazilian Jiu-Jitsu World Champions like Otávio Souza and Ranked UFC fighters like Kailin Curran and Pat Cummins.

As a speaker, presenter and training consultant for multiple organizations, PJ shares his best tips for combat sports training on his own Facebook page.

MMA Training Mistake: Lack of Strength Training

The myths behind strength training are endless. “Heavy lifting makes you tight”, “Lifting heavy weights makes you slow”, “too much muscle will make you gas out quicker” are some of the commonly perpetuated myths plaguing the combat sports community.

Since I could address each in their own full articles, for the sake of brevity I will just state that these claims are completely misguided, proven to be incorrect in hundreds of studies as well as decades of practical experience with coaches in the field improving athletic performance. Most are either completely fabricated (the tightness or gassing out myths), or are based on cherry picking research that is so esoteric to 99.99% of MMA fighters, just to sound contradictory or support unconventional and ineffective training methods, that all of this information only serves to further confuse the fighters who need it most.

The Solution

Strength is the underlying foundation upon which all other athletic abilities are built. Speed, balance, endurance, power, quickness, agility, coordination, all require specific levels of strength to reach a baseline performance as well as optimum levels. The word strength gets misconstrued with thoughts of 1 rep max squatting or deadlifting, and athletes typically don’t understand what true athletic based strength training looks like, and how much it can expand their physical abilities. Proper strength training will lead to improvements in all the above-mentioned motor qualities, aid in performance during strength based exchanges like grappling, improve operational outputs that will allow fighters to perform sport specific skills with greater power, speed, and duration, and will significantly reduce the incidence of injuries sustained in training.

Progressive overload of foundational movement patterns is one of the simplest, most well researched and practiced methods for improving athletic performance in existence. That is why it has been used at the highest level of sport for decades. This does not mean strength is the only important factor, and meathead coaches who love to crush athletes under the barbell are only fueling the fire from disbelieving fighters and skill coaches. There are many other necessary components of a well-structured performance training program, but proper strength training will always be the foundation that will keep fighters healthy, their bodies performing properly, and builds the motor qualities that will maximize their athletic potential.

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Geoff's Commentary: Expanding on PJ's thoughts, Phil Daru details the why's and how's of strength training, specifically how to set up a strength training block to optimize performance and reduce injury rates.

Phil Daru (ACE, FMS, CFSC)

Phil "Bam Bam" Daru is a former professional MMA fighter and has competed in Strongman, bodybuilding and powerlifting. Holding an Exercise Science and Sports Medicine degree, he is now the Director of Sport Performance at American Top Team. Phil has worked with the likes of Joanna Jedrzejczyk, Tyron Woodley, Amanda Nunes, King Mo Lawal, Dustin Poirier and many more combat athletes.

For more information on Online Programming/Coaching and bookings for seminars, visit him at www.Darustrong.com

The Why's and How's of Strength Development

Let me start off by stating that with any program there must be structured plan, a method and system that will facilitate growth. Without a plan, yes you plan to fail. So before we talk about strength in MMA we must make sure all keys to victory are set up to be worked accordingly to induce the greatest amount of success possible. Working on your technical skill is very important. These are the specific techniques and tactical drills that a fighter must show competence in to become a good fighter. Working on all aspects of the sport is the priority, you must create a hierarchy of modalities that you will need to put into place for maximum performance. Once this is in place and your drilling and technical practice has been set then we must get STRONG.

Strength first and foremost cannot be achieved without properly assessing movement capabilities of a fighter. If they have dysfunction, we must take care of the issue first before even thinking about putting external load on the body. Once all joints are mobile and stable in their given areas that's when the fun starts. When working with a fighter I must identify their weaknesses and strengths. What's their style of fighting, and what is their training background. When this is established, I find out when the competition is, then put together a solid strength training program to initiate progress.

The Structure of Strength Training

Depending on how long I have, I will start the camp with a structured block of hypertrophy and joint integrity training phase. This will include slow eccentric movement exercises and higher volume sets. Eccentric strength and plyometric exercises are used to prime their joints for high impact collisions that they will be experiencing in skills training (sparring, grappling). After a few weeks of that, we then go onto a strength block phase where we are trying to push the envelope of maximal strength output. Working primarily in the 85-90% of 1 rep max range with sets of 3-5 repetitions. All exercises will focus on 5 major movement qualities, a squat, hip hinge, push, pull, a carry, and core work. With these exercises, we cover all aspects of physical preparation with a general to specific periodization model.

In the beginning of the strength phase, we are working more on overall work capacity and movement efficiency. At the end of the strength phase, the focus becomes more specific to the sport. So exercises we choose will have a higher carryover to the physiological demands of the sport. For instance a Zercher Squat, Med Ball Double Under Carry, & DB Hip Bridge Floor Press will carry over well into the competition from a physical preparation standpoint.

A solid strength program should have two objectives in mind, get the athlete physically capable to train at a high level, and develop superior biomechanical and physiological capabilities over the opponent. Stick to basic multi joint movements at first like Back/Front Squat, Barbell Deadlift, Overhead Press, Sled Push/Pull, and Planks. Once the foundation of strength optimally met then we can move on to the specificity of sport exercises. Don't get caught up in trying to do what you see on social media do what needs to be done to help that athlete become better. Solid multi-joint movement exercises with stabilization techniques will get a fighter strong and capable to withstand load and impact.

We all should strive to become a stronger version of ourselves. Strength is not easy to develop but if all things are lined up and programmed properly then it can most definitely be done. Dominate your opponent and reduce injury while getting STRONG!

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Geoffrey Chiu (BKin, NSCA-CSCS)

I don't have the same experience in the trenches in comparison to these coaches I look up to, however, I still have a undying passion for MMA and the field of strength & conditioning. My goal is to get people thinking more critically about training, periodization, nutrition, and at the end of the day, make a positive impact in the sport.

Visit me on my Facebook page and Instagram page where I post training footage, tips and weekly Q&As.

Thoughtful Exercise Selection

Building on Phil's knowledge on training structure and exercise selection, I wanted to talk about a mistake some coaches make: selecting overly-specific exercises in hopes of directly improving punching and kicking power, takedown strength, etc. Any MMA coach will tell you striking and grappling proficiency is built on the mitts or on the mats, not in the weight room.

As performance coaches, especially those who may have limited experience in the martial arts, we will do our athletes a disservice by trying to mimic and inappropriately load sport-specific movements in the weight room. Incorrectly holding a dumbbell while punching, or performing band-resisted kicks can alter the biomechanics of the movement, rendering any transfer effect to sport-specific performance obsolete. Banded punches and kicks if used, must be light enough where the quality of technique is retained but at the same time, be challenging for the athlete.  

I'm also big believer that physical preparation should be injury-reductive in nature, while exercise selection aimed to improve strength, power or plyometric ability are individually catered towards the athletic profile of the MMA fighter. Are they primarily a striker, if so, what type of striking style do they use? Do they excel mainly as a powerful grappler, or an enduring, grinding wrestler? Do they have any hand, shoulder or hip injuries/limitations that may compromise exercise selection? These are all questions that should be asked when choosing exercises in a periodized plan. While the goal should be to improve their performance measures in the gym, it should not be done so at the expense of their sport-specific training.

In addition to a proper warm up like band pull-aparts for the shoulders or banded lateral shuffles for the hip, include injury-reductive exercises like decceleration drills and various concentric-focused or eccentric-focused plyometrics that improve the athlete's ability to absorb force and to increase knee and ankle resilience.

Instead of weighted punches/kicks, prescribe Olympic lifting variations, multiplanar medicine ball exercises, and exercises that improve core stiffness for better power transfer.

Instead of randomly timed tire flip circuits, box jumps and battle rope drills, utilize Zercher squats, foot-strength-focused plyometric drills and striking pad work intervals that reflect the energy systems used in a fight.

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Geoff's Commentary: Many mentally tough athletes like MMA fighters feel uneasy about taking breaks and have a "no pain - no gain" mentality. However, it can't be stressed how important recovery is. Recovery times between sets and between training sessions have a significant impact on the adaptations that are being made as well as the mental and physical health of an athlete. Carmen Bott gives us information about the time periods of each recovery process.

CARMEN BOTT (MSc., BHK, CSCS)

Carmen Bott is an internationally renowned sport scientist and performance coach. She has been in the fitness training industry for over 20 years, focusing on strength coaching for combative and collision sport athletes.

She has recently put out an E-Book titled "The Wrestler's Edge: Complete Strength & Conditioning Program For Wrestlers". A complete strength & conditioning plan for some of the toughest athletes on earth.

The Details of Recovery Time

Encourage hard days followed by easy days, balanced nutrition following hard sparring and long rest periods between speed work if the goal is, in fact, to improve speed/alactic power.

The aim of this information is to give you knowledge about how long it takes to restore the body to a baseline state again.   

When we look at recovery from a metabolic system standpoint, we are looking at specifically replenishing energy stores and recycling lactate back to stored fuel.

Geoff's Commentary: What is the adaptation we are seeking to make with the athlete? Are we trying to improve aerobic and anaerobic capacity? - Side with shorter, submaximal recovery times between sets.
Are we trying to improve speed and top end power output? - Utilize longer, maximal recovery times ensure peak power output is maintained from set to set. 
Build in easy mobility and recovery days following hard sparring sessions and pay extra attention to recovery as the fight nears.

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Geoff's Commentary: Weight cutting not only affects a fighter's performance, but puts their brain and bodily health on the line. Thus, preaching safe and effective weight cutting methods is both a personal and professional responsibility of a coach or nutritionist. Danny Lennon outlines a relatively uncommon, but safe way for athletes to cut weight for a fight.

Danny Lennon (MsC. NUTRI. SCI.)

Danny Lennon is a performance nutritionist to professional MMA fighters, boxers and competitive powerlifters. He is also the founder of Sigma Nutrition and the host of the Sigma Nutrition Podcast where he interviews top experts around the world to discuss everything fitness, training and nutrition related.

Check out the Sigma Weight Cutting System, a scientific approach to making weight and fueling performance for combative sport athletes. 

Cutting Fiber To Make Weight

There are several practices that can be used in a successful weight cutting strategy. Some of these are common knowledge amongst combat sport athletes (e.g. water restriction and induced sweating). However, there are a couple of excellent methods of achieving acute weight loss, without the potential for performance decreases, that I believe many athletes are unaware of. 

One of these is the use of a short-term low-residue diet. This is something I use with every one of my athletes who are making weight. Quite simply, when we eat certain foods, particularly those high in fiber, a certain amount remains undigested in the intestine and hangs around for a few days. This "residue" of course has weight. So if we can reduce how much is contained in our intestine at a particular time, we can acutely drop bodyweight. 

The use of a low-residue or low-fibre diet, is common practice in medicine when a patient is preparing for a colonoscopy or even as a treatment for IBS. This simply is the reduction of fibre into the diet to very low levels. So out go wholegrain products, vegetables, and high-fibre fruits. In the scientific literature we see a bodyweight drop of anywhere between 1 - 2%, even after only a few days of a low-residue diet, depending on the person's habitual fibre intake.

So combat sport athletes can drop 1% of BW reliably through this practice. And in contrast to dehydration and glycogen depletion, there is zero risk of a negative impact on performance. Of course, water loss and glycogen loss are still used in my Sigma Weight Cutting protocol, but through use of smart tactics like low residue dieting, we can decrease the amount of the weight cut that has to come via water loss. Therefore making it a bit more bearable, but more importantly, decreasing the risk of poor performance on fight night. 

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Geoff's Commentary: While the overuse of technology has not hit the sport of MMA by storm yet, it's nice to always remind ourselves that technology is a simply a tool in the toolbox, never a magic bullet. The best cryotherapy machine is only as good as it's context of use, the best high-altitude training chambers is only as good as the details of a periodized energy system development plan. Dr. Andy Galpin will expand on the use of technology in sports, and give a more detailed example.

dr. Andy Galpin (phd, cscs*d, nsca-cpt*d)

Dr. Andy Galpin is a professor at the Center of Sport Performance at CSU Fullerton and is the director of the Biochemistry and Molecular Exercise Physiology Lab. He has worked and consulted some of the best combat sport athletes in the world, from Olympic gold medalist freestyle wrestler Helen Maroulis to Top UFC featherweight Dennis Bermudez, as well as various MMA athletes.

Check out the Dr. Galpin and his co-authors Brian Mackenzie and Phil White's latest book titled "Unplugged: Evolve from Technology to Upgrade Your Fitness, Performance & Consiousness". 

Use Technology to Cue, Calibrate and Create Independent Problem Solving

The latest generation of fitness trackers promise to be an all-in-one solution, offering everything from accelerometers that monitor our movement to altimeters that measure our altitude gains to blood oxygen sensors that supposedly help us identify sleep apnea. Yet in reality there is no tech-based magic bullet, no matter what marketers and publicists might want us to believe.

Instead of buying into such lofty claims, we should follow the advice that Tim Ferris gave me and my co-authors Brian Mackenzie and Phil White in our new book Unplugged: “Use the least technology necessary, not the most you think you can handle.” What Tim is suggesting is not that we should gather our devices, build a bonfire and ritualistically burn them before retreating into the woods. Rather, his point is that we should use technology purposefully, intentionally and with restraint to solve a specific problem, increase insight and connect the dots between what we’re feeling, what’s going on with our physiology and our performance outcomes.

One way to do this is for a coach to utilize tech appropriately as part of their teaching process with an athlete. The first step is to identify the problem and its effects. So let’s say an athlete is landing on their heels when they jump and run and as a result they’re making mechanical errors that compromise speed and power and could lead to injury. One way to use a simple piece of technology here would be to deploy the Shoe Cue, which is a piece of plastic with little knobs on the top that such an athlete could easily place into the heels of their shoes at the start of a training session.

When they jump or run and land on their heels, they’ll get immediate and somewhat painful feedback. You could then remind them to instead land on the balls of their feet and lightly tap their heels to the ground. This could be repeated through several running and jump rope drills, after which you’d ask the athlete to remove the Shoe Cue inserts. You’d then repeat the drills and hopefully they would’ve stopped landing on their heels and instead started landing softly on the forefoot area. Now they can use their newly attuned self-awareness for the rest of the session. As the coach, you could repeat this sequence – first using the Shoe Cue to highlight or exaggerate the heel-striking issue and encourage a certain solution, then removing the technology and having the athlete use their elevated instincts to improve the movement pattern.

This is just one simple example of how you can use fitness tech to overcome a specific issue as a cueing and re-calibrating tool that leads to improved and more self-reliant problem solving, not as the crutch that it can sometimes become. For more examples, check out Unplugged on Amazon. If you have questions, suggestions or comments, I’d also welcome the chance to continue the conversation on Instagram (@drandygalpin) or Twitter (@DrAndyGalpin). And yeah, I get the irony of a tech-aided discussion!

Geoff Commentary: In MMA, technology can be as simple as a tennis ball under the chin to remind fighters to keep their chin tucked, to complex devices like the Hykso punch intensity and velocity trackers. With so many skills, movement patterns, different training sessions and nutrition to balance, MMA fighters are already swarmed with information. As coaches, it is our job to ensure only the necessary pieces of technology are used - avoid the fluff and focus on principles and consistency.

FREE EBOOK CHAPTER DOWNLOAD

Chapter 7 of the eBook, “The Sport-Specific Trap - Revisiting Dynamic Correspondence for Combat Sports” talks about key concepts to consider when selecting exercises to enhance combat sports performance and some common mistakes coaches make.