THE GOOD, THE BAD AND THE SWOLLEN: INFLAMMATION AND GRAPPLING

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Grapplers are more inflamed than they may realize. The high-impact training combined with poor nutritional and lifestyle habits sets up a perfect environment for inflammation. And inflammation is not just going to impact performance it is going to impact health.

 

While the focus of most grapplers is performance, I would argue their focus should be on health. Chronic low-grade inflammation that is produced as a result of grappling can cause long-term issues if it is not managed.

 

The Pros and Cons of Inflammation

Inflammation can be caused by stress, trauma, and overuse. Not all inflammation is bad. The body produces inflammation for a reason. When you are injured, inflammation around the injury area brings nutrients to that area to help the healing process.

 

 

But chronic low-grade inflammation caused by stress, overuse, and diet will have the opposite effect – decreasing health and performance. A study done in 2014 for Nutrition Journal looked at inflammation and its impact on health. The researchers in that study concluded that inflammation can cause depressive symptoms and lead to metabolic syndrome.

 

Why Grapplers Need to Be Aware

Grapplers are at a high risk for chronic inflammation. The frequency and intensity of training combined with the lifestyle stress we all have to navigate results in greater inflammation than someone who just lifts weights a few days a week. For a competitive grappler, trying to cut weight for a tournament adds an even higher risk due to the reduction in nutrients and calories.

 

“Regardless of why you started training, one goal that should always be in your mind is to improve your health.”

But most grapplers continue to train without considering these health risks. Continuing to train will decrease immune function and increase the chance of injury. The best thing to do would be to cut back on training, but grapplers are not found of rest days especially if they are training for a tournament.

 

Many people suffer from high inflammation and do not know it. Common signs of inflammation include joint pain, muscle pain, fatigue, and high blood pressure. Physicians often look at the blood tests for signs of inflammation. Your doctor may recommend testing for any or all of the following: elevated high sensitivity c-reactive protein (HS-CRP), homocysteine, and elevated blood glucose.

 

 

If you are a grappler there is a high chance you are experiencing some of those signs. If you are here are three steps to help you.

 

Rest

Rest can be hard for a dedicated grappler to navigate. During competition season, multiple rest days per week may not be possible. But at least aim for one day completely off and choose one other day for light training or just mobility work. Outside of competition season, it’s good to take at least two days off each week.

 

 “By focusing on health instead of performance, grappling can be a healthy addition to anyone’s training program.”

Nutrition

Nutrition plays a key role in reducing inflammation. Every person may have his or her own nutritional strategies that work. But there are a few things that everyone should incorporate into their nutritional plan to help reduce inflammation. Here are the three supplements I recommend:

 

1. Fish oil– This supplies the body with omega-3 fatty acids important for fighting inflammation. A daily does of 6g is recommended to reduce soreness. That 6g is the combined amount of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)
2. Creatine– One of the most researched supplements out there. Its benefits range from helping with muscle repair to brain health. The International Society of Sports Nutrition recommends 3-5g daily of creatine monohydrate.
3. Curcumin– This one is a substance found in the spice turmeric. A 2013 study published in Biofactors described curcumin as a safe non-toxic anti-inflammatory compound that is highly promising. The recommended dosage is up to 1mg/kg of bodyweight.

 

Mobility

Grapplers should work as hard on mobility work as they do on training. Mobility work will help the body repair from the damage of training. When mobility work is done is less important than how often.

 

Spend twenty to thirty minutes a day on mobility work. For grapplers who are feeling achy and swollen, VooDoo Floss Bands are a great option. These bands are used to compress tissue. By compressing the myofascial structures, the bands force your tissues to glide together and this restores movement. The compression itself helps push the swelling out and bring nutrients in. As Kelly Starrett says, “Garbage out, groceries in.”

 

 

Adding mobility work to your program does not have to be complicated.Try the following schedule:

 

• Day 1 – Lower body mobility
• Day 2 – Upper body mobility
• Day 3 – Thoracic spine mobility focus
• Day 4 – Hip focus
• Day 5 – Ankle and wrists

 

The other two days remaining in the week can be used for anything that needs extra attention.

 

Overall – Focus On Your Health

Some grapplers start training because they want to compete. Others just want to get a good workout and learn something. Regardless of why you started training, one goal that should always be in your mind is to improve your health. By focusing on health instead of performance, grappling can be a healthy addition to anyone’s training program.

 

This article was originally seen on breakingmuscle.com

Originally posted 2015-02-17 07:05:40. Republished by Blog Post Promoter

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Food As Fuel: 6 Things You Need To Eat To Maximize Your Performance

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You put in the hours in the gym and on the mat honing your skills and developing your body into a well-oiled machine, but are you giving it the high octane gas it deserves?  Most likely not.  I don’t say that to piss anyone off, but rather it is what I have observed over the last 20 years I have been working with athletes.  The focus is always on the exercise and vary rarely on the nutritional components of their program.

Lucky for you I am going to give you the “cheat sheet” on performance nutrition so you can reap the benefits that a proper diet can yield. Grab a notebook and start writing these down (Or just copy and paste like a normal person.)

1. Fruit – I’m not talking about guzzling down a giant container of “Grape Drink”, but rather try grabbing a piece of ACTUAL fruit. You know, that stuff that grows on trees and bushes?  Berries, bananas, apples, pears, pomegranates (Good luck getting those little red things out in less than an hour), grapes and oranges all count.  If it comes in the natural state it existed in out in nature, you’re probably doing a good job when it comes to picking out your fruit to eat.  Fruit has so many of the things you need for your body to perform at its best like natural sugars, vitamins, minerals, fiber and water all in a handy-dandy carrying case.  Thanks Mother Nature, you rock!

1. Eggs – Don’t let me catch you messing up Nature’s perfect food by disposing of the yolk and eating only the whites. Eat the whole damn egg, not just the whites.  Egg whites by themselves suck for many reasons including:
   1. They taste like cooked white crap
   2. They are boring as all get out
   3. They don’t have any of the kick-ass fats and proteins found in the yolk
   4. Did I mention they are boring?

Whole eggs give you the protein needed to repair all of the damage you’ve caused to your poor body with those killer workouts. Work hard, eat well, get results.  See the pattern?

3. Colorful Veggies – Grab you some deep green swiss chard, some bring red beets, a couple neon orange carrots and a few slices of yellow squash and you have a nutritional neutron bomb ready to blow your gains out of the water. Those different colors and variations between different kinds of veggies, means they each have a unique combination of micro nutrients, minerals, vitamins and macro nutrients.  Mixing up the types of veggies you eat helps ensure you don’t have any nutritional holes in your menu plan.  Plus it looks cool as heck when you serve it up.  Aren’t you just a fancy pants!

3. Avocados – Repeat after me: Fat is good! Incorporating natural fats in your diet helps keep your nervous system running smoothly and all of your hormones doing what they are supposed to.  Did you know Testosterone is a derivative of cholesterol?  Yeah, we might want to make sure there is enough dietary fat to ensure that stuff doesn’t get too low! (That’s boys and girls you know, so don’t think you can get out of eating fat ladies!)

3. Quinoa – This is a tough one…to pronounce anyway. KEEN-WAH.  There, better?  So, quinoa is what is known as a “psuedocereal” and oddly enough it is related to beetroots and spinach.  Go figure. So how nutritious is this stuff?

Here is the nutrient breakdown for 1 cup of cooked quinoa, or 185 grams:

• Protein:8 grams.
• Fiber:5 grams.
• Manganese:58% of the RDA.
• Magnesium:30% of the RDA.
• Phosphorus:28% of the RDA.
• Folate:19% of the RDA.
• Copper:18% of the RDA.
• Iron:15% of the RDA.
• Zinc:13% of the RDA.
• Potassium:9% of the RDA.
• Over 10% of the RDA for Vitamins B1, B2 and B6.
• Small amounts of Calcium, B3 (Niacin) and Vitamin E.

Got it?  Go buy some of this stuff today.  No, really, get going.  I can wait.

 

6. Beef – Yeah, that’s right. You know what is for dinner tonight baby.  Some good ol cow.  Beef has gotten a bad rap for far too long my friends and for no good reason.  Some idiots out there started this nasty rumor that fat is bad for you and because beef in all of its beauty can have a relatively high amount of fat content, it too went to the wayside on dinner plates across America.  Thank goodness that whole mess is over with and science has again shown us that beef = good.  Beef is super high in protein and if you buy meat from happy cows (grass fed) you’ll get happy fats that can actually improve your cholesterol levels and triglycerides.

One small tip for you here folks, don’t overcook the crap out of your beef.  If you want to have a steak, it shouldn’t be cooked until it resembles a shoe in consistency.  Sometimes less is more my friends.

 

You’ll notice Cheetos weren’t on my list.  Hey you, I can see the damn orange on your fingers, put those down!

Anyway, back to my point.  Cut out the processed crap, eat more whole foods and drink more water.  You’ll be shocked how much better you feel and perform in a very short period of time.  Our bodies are high performance machines start treating it like one by giving it the right fuel and you might be surprised how you feel next time you compete.

Originally posted 2014-12-17 00:49:05. Republished by Blog Post Promoter

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ANAEROBIC CAPACITY IS ESSENTIAL FOR HIGH-LEVEL BOXERS

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Understanding the needs of combat athletes can be a difficult task. A recent study in the Journal of Strength and Conditioning Research tested the acid-base balance, an important aspect of fatigue, for the first time in a group of elite boxers.

What the research says:

• World-champion boxers had the highest levels of acidosis and blood lactate concentration.
• Researchers suggested athletes train to increase anaerobic fitness and buffering capacity.

 

Study Design

Three teams of boxers, each team having one boxer in each weight category, competed on two different occasions. There were 28 boxers total. Team A competed against both Team B and Team C, separated by four months.

 

All the subjects were elite boxers from three national teams. They were chosen as the best from their respective countries. In fact, six of the 28 boxers had won world titles (either world championship or Olympic medals).

 

For teams A and C, the researchers collected data for five different factors:

 

• Mean blood lactate concentration
• Bicarbonate concentration
• Hemoglobin O2 saturation
• Partial pressure for CO2
• pH levels

 

These values represented work performed, the resulting acid byproducts from fatigue, and the buffering ability of the body. The researchers also took punch counts for the final rounds.

 

Results

The boxers achieved a moderate level of blood lactate and acidosis. This means there was a substantial contribution from anaerobic energy sources, which may be a limiting factor for performance. Blood lactate levels were highest in the middle-weight classes (average weight was about 140lb).

 

As the researchers noted, there was also a difference in the world-champion boxers:

 

It is of note that the three boxers who presented the greatest mean blood lactate concentration and acidosis in comparison to others were previous world champions, suggesting that the best world-class boxers are able to achieve a high physical intensity during the three rounds and support a high level of acidosis.

 

Interestingly, when team A competed against and defeated team C, there was a significant difference in the markers of acid and fatigue between the two groups. This difference may have been a contributing factor to the victory of team A. However, the researchers noted other factors as simple as a difference in mouth guards could have also contributed.

 

Considerations

In order to perform well in boxing, an athlete must have a broad range of physical attributes. This study underlined need for acid buffering capacity and tolerance of acidosis.

 

However, that’s not to say aerobic conditioning is unimportant for combat athletes. The researchers noted previous investigations have shown trained boxers to be in good aerobic shape. The researchers explained no one has performed a complete analysis of the aerobic needs of boxers because, quite simply, it isn’t possible. Anaerobic contribution to performance, on the other hand, is much easier to quantify and measure.

 

As demonstrated in this study, training that improves the ability to buffer acid can be beneficial for boxers. Buffering capactiy is particularly important toward the end of rounds when activity levels increase. But don’t skimp on the aerobic work, either.

 

This article was previously seen on breakingmuscle.com

Originally posted 2015-02-17 07:24:10. Republished by Blog Post Promoter

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Instant Gratification and Your Fitness Goals

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Why is it that on a regular basis I get emails from people asking me to give them a last minute, crash diet/workout so they can look good at their wedding, trip to Cancun, photo shoot, etc.? Even more frustrating are the fitness clients who have hired me to develop a holistic and healthy approach to losing fat/gaining muscle that want the “quick fix” trick to get ripped in two days. I don’t claim to be the best trainer in the world, but I do like to believe that over the past 20 years of my fitness career, I have gleaned a modicum of knowledge and experience that proves true time and time again the old adage, “All good things come to those that wait.”

Muscle doesn’t magically jump onto your body because you did the most recent workout from Muscle and Fiction magazine. Fat doesn’t just ::POOF:: disappear overnight because you ate asparagus and swallowed a bottle of XYZ supplement.

There is a reason that I have the Japanese kanji for “Patience” tattooed on my left forearm. It helps me to remind myself (and hopefully my clients) that getting results comes by way of accumulating little changes, day-in and day-out, over time. Perhaps instead of trying to manipulate your carbohydrates or sodium, you should put in the consistent work needed to drop your body fat down to the level that is required of your physique goals. Perhaps instead of changing resistance training plans haphazardly every week, stick to a science founded program that is periodized to maximize long term results. Maybe I am just using too much wishful thinking, but it sure would be nice if people tried a little harder to live a healthy/fitness based LIFESTYLE instead of going at it with the “weekend warrior” approach.

I’ll end with a question I ask of all of my clients, “How do you eat an elephant?” The answer is of course, one bite at a time…

Originally posted 2014-11-23 05:40:53. Republished by Blog Post Promoter

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Not All MMA Conditioning Coaches Are The Same

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Living in Las Vegas, Nevada affords me many great opportunities, not the least of which is being smack dab in the middle of MMA’s epicenter.  Being a rabid fan of MMA, partaking in MMA training (Specifically Muay Thai and Jiu Jitsu) and having the honor of working with many of the incredible MMA athletes (amateur as well as professional) gives me a multi-dimensional viewpoint when it comes to what works and doesn’t work with MMA conditioning training.  I am humble in my approach as I feel I am forever a student of the body and I would like to believe that is what helps me to achieve great success with my clients.  I don’t pretend to know it all, but rather I voraciously pursue furthering my knowledge base by means of reading cutting edge scientific journals, attending as many relevant certifications as possible and just flat out keeping an open mind.

Something I see happen all too often, is a random trainer calling himself a “MMA conditioning specialist” with little to no practical knowledge or experience in the field.  Training Mrs. Smith to lose 10 pounds of fat is ever so slightly different from training an elite athlete to perform at his/her peak in competition.

(Did my sarcasm show through just now?)

While a lot of these trainers might have good intentions, they are sadly setting themselves and their clients up for failure by applying antiquated belief systems and training paradigms to what might be considered the single most challenging athletic endeavor out there: MMA.  These athletes need a flowing, balanced blend of speed, strength, skill, flexibility and endurance that is tailored to their own unique physiology in such a manner that the outcome is a harmonious dynamic of purposeful movement that does the “Art” portion of the moniker justice.

A true professional MMA conditioning coach approaches their athlete with a goal of improving their structural and movement based efficiency, facilitating effective improvement in the goal based aspects of the program and all the while minimizing opportunities for injury and/or overtraining.  This requires a thorough grasp of exercise science and the ability to apply it in an individualized manner that is both progressive and periodized as needed to accommodate the athlete’s goals. The balancing of speed, strength, skill, flexibility and endurance is of paramount importance to the MMA athlete’s success.

There are three main steps to this process:

1. Assess the athlete for goal orientation as well as physical needs/capabilities
2. Design the program based around the information provided by the assessments
3. Instruct the athlete utilizing the well-designed program

If you or someone you know is thinking about working with a MMA conditioning coach, make sure that coach can answer the following questions:

• What muscles groups should be trained? Why?
• What basic energy sources (e.g. anaerobic, aerobic) should be trained? Why?
• What are the types of muscle action(s) (e.g. isometric, eccentric) should be trained? Why?
• What are the primary sites of injury for the particular sport or activity, and what is the prior injury history of the individual?
• What are the specific needs for muscle strength, hypertrophy, endurance, power, speed, agility, flexibility, body composition, balance and coordination?

A true professional will be able to answer all these and more.

Originally posted 2014-12-18 18:40:59. Republished by Blog Post Promoter

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Overtraining Will Kill Your Results

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I personally love the Bell curve and all that it represents. Take for example the people in America. On one end of the Bell curve we have the standard American: overweight and underactive. On the other side we have an athletic American: in shape and most likely overactive. What do I mean by overactive you are probably thinking? Let’s start by talking a little about how your body works.

The human body is an amazing work of art. Every day for hundreds of years, all over the planet, thousands of the world’s smartest people (doctors and research scientists) have been TRYING to figure it out. One of the most impressive things they have discovered is that the harder you work the body (within reason of course) the better it becomes! Try doing that with your car and see what happens. There is a certain amount of your physiology that is based in your parents genetic contribution to who you are, but the vast majority of who and what you are today, is nurture, not nature. What this means is that you are the end product of every single interaction with the world and the subsequent remodeling your body went through to accommodate to those interactions.

Think about it for just a second. Remember when you cut your big toe on a sprinkler while walking barefoot through the park back in 5th grade? Take a look at that same toe right now and gently run your finger over that scar that you’ve carried with you all these years. Let me ask you this: why do you know that 5×5=25? It is because while sitting in Miss Larson’s class, you had to write your multiplication tables over and over and over again until the cells in your brain created and reinforced a connection that has stuck with you to this very day. You are the product of all of your life’s interactions. Interesting isn’t it?

So what does this have to do with being overactive? While our bodies are always looking to find a state of homeostasis, the truth is, our environment is ever changing so that homeostasis is a moving target. Take for example doing a push-up. The first time you attempt to do one, it is a foreign movement and you struggle to not only keep your body straight but also to push yourself up against gravity’s pull. After the challenge is over, the adaptations begin! The body recognizes that it was just faced with a new challenge and it will now seek a way to make it easier should you have to attempt it again in the future. Your brain has to establish new pathways to control the muscles more efficiently, the muscle cells use some of the freely available amino acids floating in your blood stream to build themselves a little stronger and even your blood vessels adapt to allow for greater blood flow to carry oxygen in and carbon dioxide out. This happens every day with everything you encounter as the body seeks the path of least resistance.

Not too much, not too little

The problem arises when we purposefully attempt to force our bodies to be what want. Whether this be a cosmetic change of fat loss/muscle gain or a performance goal like running a marathon. While the goals seem innocuous in their healthy appearance, they can in fact become detrimental if not worked towards in a logical, science founded manner. Work just hard enough to elicit the desired compensatory response and then rest adequately for the body to be 100% ready to go again. Sadly while the sedentary Americans err on the side of undertraining, our overzealous athletic Americans are rampantly overtraining and not allowing for enough rest time before starting again. In this case, as is with most, more is not better! I love to tell my clients to remember the age old story of Goldilocks and the three bears. If you are in doubt when it comes to “how much” as it pertains to your food or exercise, go with Goldilocks’ thought process: Not too much, not too little, just right.

Simple enough, wouldn’t you agree?

Originally posted 2014-12-18 18:45:55. Republished by Blog Post Promoter

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HOW TO PICK THE PERFECT BJJ S&C PROGRAM FOR YOU

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When you head to the gym for strength and conditioning, do you have a plan to follow? Even better do you have a plan to follow that is specific for you?

 

In the past, solely training Brazilian jiu jitsu was enough to prepare for a tournament. That is not the case anymore. Competitors at the local and national level are taking their training seriously. But unless you have the ability to pay for a strength coach or are lucky enough to have a sponsor that will pay for a coach, you will have to create or find your own programming.

 

The problem is few programs are written specifically for Brazilian jiu jitsu athletes. So some people turn to programs written for other sports and try to adjust them for BJJ. There are many good training programs out there that can work. But who do they work for?There are very specific things to look for and adjust to make a training program work for you.

 

 

Assessment

The first step in choosing a strength and conditioning program is to assess your needs.Take some time and think of specific areas you need to improve.

 

For example, I recently did an assessment on a Brazilian jiu jitsu competitor who had great endurance, but lacked strength. This athlete needed to focus on building strength. Maybe you have no problem with strength, but you can’t roll for more than one round without getting tired. Then you need a program that focuses on increasing endurance. Now I’m not suggesting to completely abandon strength and only focus on endurance. What I want people to understand is that their program should work to bring up weak areas while maintaining areas of strength.

 

Let’s look at an athlete who needs to improve her mobility. The athlete may spend twenty minutes before or after every session doing mobility work, in addition to adding corrective exercises to her routine. Take the time to think about what your weaknesses are. Too often the focus is on what you are already good at.

 

Frequency

BJJ is physically and mentally demanding. The frequency of your strength and conditioning program should be determined by the weekly number of BJJ sessions you train. Not the other way around. Strength and conditioning should not replace your BJJ sessions. It should compliment them.

 

Find a strength and conditioning program designed for the number of days you wish to work out. Do not try to take a program designed to be done over three days and do it in two. There is a reason the coach programmed it for three days.

 

 

Variety of Movements

It is best to think about exercise selection in terms of movements. In the sport of BJJ, you have to be strong everywhere. Look for a program that contains the following:

 

• A squat-based movement
• Lower body pulling
• Upper body pulling
• A horizontal upper body push
• A vertical upper body push

 

As long as your program contains exercises from each of these categories you have everything covered.

 

Intensity

Strength and conditioning programs should vary in intensity depending on your BJJ training volume and goals. For example, if you are participating in two to three competition-level BJJ classes a week, you do not need another two days of intense conditioning. The only exception would be when you are close to a tournament and you need the extra conditioning work.

 

But I do not recommend this approach year round. The rest of the year, focus on building strength. As you get closer to your tournament, back off the strength training and add in some conditioning.

 

 

Conclusion

Strength and conditioning programming can be overwhelming. The best program is one that you can follow, done with the right frequency and intensity for your goals, and that incorporates exercises from various planes of movement. Choosing the right program and being consistent will pay off in the long run.

 

This article was previously seen on breakingmuscle.com

Originally posted 2015-02-17 07:18:29. Republished by Blog Post Promoter

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Let’s settle this once and for all: Single set vs multiple sets

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I have been working in the fitness industry for over 20 years and have always worked hard to seek out the best science founded information with which to develop both my clients’ and my own workouts.  One of the confusing topics I have waded through many times over is the ongoing debate in the strength training and bodybuilding communities as to whether a single set of an exercise is superior for building size and strength than training with multiple sets.  I have always worked out using multiple sets and gotten great results from that type of training.  I am, however, not so short sighted as to assume that because I got great results that it was “causation” instead of merely “correlation.”

I hear it all of the time:

Client:  “Jason, I started doing crunches and I lost 3 inches off my midsection!”

Me:      “Did you also change your food intake and your cardio training?”

Client:  “Well, yes, but it was the crunches that made me lose the inches!”

The inherent demand for logic and reason that my brain imposes on me precludes me from formulating a steadfast opinion without having done my due diligence in research first. So I offer you a look at the some of the information I have used to formulate my opinion on this much talked about debate.

The idea that a single set of an exercise might be more effective than traditional multiple set training was first popularized in the 1970s by Arthur Jones, inventor of Nautilus strength training equipment. It was Jones’ belief that a single set per exercise taken to the point of failure was the most effective type of training for improving both strength and size. This type of training is often called HIT or High Intensity Training and was made famous by the late Mike Mentzer (He called it Heavy Duty Training) and 6 time MR Olympia Dorian Yates. In a series of published articles circulated throughout the strength and bodybuilding communities, Arthur Jones wrote about what he believed to be the superiority of single set training.  This subsequently sparked heated debate on the issue that continues to this day.

The debate drew the attention of exercise physiologists around the world, resulting in a growing body of research data examining the issue. However, despite an abundance of research studies physiologists were not able to resolve the issue. The main problem was that the research was equivocal; some studies supported the idea that a single set was more effective than multiple sets, other studies found multiple sets produced greater increases in strength and size, but most studies found no statistical difference in results between the two training methods. In short, there was no consensus in the research.

In general most research indicates that multiple sets tend to produce somewhat larger increases in strength and size. However, the issue is that the difference in results between the two has not been large enough to definitively say that multiple sets are superior. On average multiple sets produce a few percentage points greater increase in strength and size, usually in the range of 2-10%, but this difference has not been large enough to be statistically significant (statistical significance is important to show that the results are not just a matter of chance).

With research unable to declare a clear winner the debate continued unabated. Despite the lack of consensus the physiological community generally accepted multiple sets to be superior to a single set, which drew some very vocal and deserved criticism from a few scientists.

In response to these critics a number of “meta-analyses” have been conducted by researchers in recent years to see if the conflict could be resolved. A meta-analysis is essentially a study of studies. It is a way of analyzing the results of multiple studies on the same research hypothesis to see what can be learned by looking at the entire body of research data as a whole versus the examining the results from individual studies. A meta-analysis can often more powerfully estimate the “effect size”, the true difference in results, in comparison to the smaller “effect size” of a single study. Measuring “statistical significance” is different than measuring “effect size”. The advantage of measuring effect size via a meta-analysis is that it may reveal actual differences that were missed by examining the statistical significance of the results of the individual studies comprising the meta-analysis.

Let’s have a look at these meta-analyses and see if they have finally put to rest the whole single set versus multiple set debate.

Strength Studies

The first meta-analysis was conducted by Rhea et al (4) in 2002. Examining 16 studies Rhea reported that 3-set training produced superior results to 1-set training. In 2003 Rhea et al (5) conducted another meta-analysis, this time of 140 published studies, and concluded that 4-sets produced maximum strength gains in both trained and untrained subjects. Both of these studies received some criticism due to the criteria Rhea used for study inclusion and also for his statistical analysis methods.

A third meta-analysis conducted in 2004 by Wolfe et al (6) of 16 studies found multiple sets to be superior to a single set in trained subjects and in programs lasting 17 to 40 weeks. As in both Rhea’s meta-analyses, Wolfe’s study received some criticism for his statistical analysis methods.

Aware of the criticism of the previous three analyses, Kreiger (3) conducted a fourth meta-analysis in 2009 specifically designed to improve upon the limitations of the previous studies. He examined 14 studies with 92 effect sizes measured across 30 groups of subjects comparing 1-set, 2-3 sets, and 4-6 sets. He found that 2-3 sets produced 46% greater increases in strength than 1 set in both trained and untrained subjects. Interestingly, he also found no difference in results between 2-3 sets and 4-6 sets. Performing more than 3 sets did not produce a greater increase in strength. Kreiger’s study strengthens the findings of both of Rhea’s previous studies. There were some differences between Wolfe’s findings and Kreiger’s findings in terms of the effect of volume of training but Kreiger’s study also strengthened Wolfe’s finding that multiple sets produce superior results to a single set. Finally, a 2010 meta-analysis of 72 studies by Frohlich et al (1) found single set training to be the equal of multiple set training for short training periods but multi-set training to be superior over longer periods of training.

In summary, there is now a consensus in the research literature supporting the idea that multiple sets are superior to single set training for increasing muscular strength.

Size Analysis

All of the meta-analyses cited above examined differences in strength gains; none examined the issue as to whether single or multiple-set training elicited greater muscle size gains. Increases in strength are caused by both neural and hypertrophic changes and it is possible that the superiority of multiple sets for increasing strength might be due to a greater neural effect and not hypertrophy. It is possible that multiple sets might be superior for increasing strength but not size so this issue needed to be resolved also.

In 2010 Kreiger (2) addressed this topic with another meta-analysis designed to determine if multiple set training elicited greater muscle hypertrophy compared to single set training. Examining 55 effect sizes across 19 groups in 8 studies he found that multiple sets produced 40% higher increases in muscle hypertrophy regardless of the training status of the subjects or the length of the training program. Kreiger also concluded that the 46% greater increase in strength from multiple sets revealed in his earlier meta-analysis was largely due to greater hypertrophy and not neural factors.

Interestingly, while Kreiger found no significant difference in hypertrophy from 2-3 sets or 4-6 sets he did find a trend for greater hypertrophy with 4 or more sets. One weakness of his analysis was a limited number of studies that utilized 4 or more sets so he stated that no definitive conclusion could be reached as to whether 4 or more sets was superior to 2-3 sets for inducing muscle growth.

Summary

The debate as to the superiority of single versus multiple set training has been on-going for around 40 years. High intensity training (HIT), originally popularized by Arthur Jones in the 1970s, promotes the idea that single set training is superior to traditional multi-set training for improving both strength and size. Until now research on this topic has been equivocal and unable to resolve the dispute. However, six recent meta-analyses have confirmed that multiple set training produces greater increases in both strength and size than single set training in both trained and untrained subjects.

References:

1. Frohlich M, Emrich E, Shmidtbleicher D., Outcome effects of single-set versus multiple-set training- an advanced replication study. Res Sports Med. 2010 Jul;18(3): 157-75

2. Kreiger JW., Single vs. multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis. J Strength Cond Res. 2010 Apr; 24(4): 1150-9

3. Kreiger JW., Single versus multiple sets of resistance exercise: a meta-regression. J Strength Cond Res. 2009 Sep; 23(6): 1890-901.

4. Rhea, MR, Alvar, BA, and Burkett, LN. Single versus multiple sets for strength: a meta-analysis to address the controversy. Res Q Exerc Sport 73: 485–488, 2002.

5. Rhea, MR, Alvar, BA, Burkett, LN, and Ball, SD. A meta-analysis to determine the dose response for strength development. Med Sci Sports Exerc 35: 456–464, 2003.

6. Wolfe, BL, Lemura, LM, and Cole, PJ. Quantitative analysis of single- vs. multiple set programs in resistance training. J Strength Cond Res 18: 35–47, 2004.

7.  Trainingscience.net  Single set versus multiple sets – New research 2012

 

Originally posted 2014-11-23 05:43:19. Republished by Blog Post Promoter

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Abs are made in the kitchen, not the gym!

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Client:   “Jason, what’s the best exercise to get six pack abs for summer?”

Jason:   “Do lunges into the kitchen, snatch the box of Coco-Puffs out of the cupboard and then tricep-press it into the trash can.”

If I had a nickel for every time someone asked me that question, I would be writing this blog from the cabin of my G5.  The cover of every single fitness magazine purports to have the “Answer to your tight, toned midsection” on page 73.  Crunches, side bends, the infamous Ab-Lounger, along with all of the rest of the ridiculous exercises that are claimed to magically squeeze the fat off of your core, are outstanding examples of the brilliant psychology of popular media at work.  Those brilliant advertisers know exactly what the common consumer is looking for and with the help of a contest ready model and few key words, they lure you into buying the newest issue of “Muscular Mythology Monthly.”

The very nature of being human is to subconsciously seek the path of least resistance. Everyone wants the quick fix, the easy way out and it isn’t because they are consciously choosing to be lazy; it is because their own bodies are seeking homeostasis.  Although I often joke about the fact that in America we have remote controls for our car stereos, (I don’t want to have to reach that extra 13 inches to change the station) it is just a sign of the times, that we as humans are always seeking to find a way to get the job done with less effort.  With that being said, despite the common consensus, if you want to change your body in either form or function, you have to EARN it by forcing the body to change.  This begins with understanding how our amazing bodies actually work.

I am not going to bore you to death with a physiology or biochemistry lesson, but I will give you a simple analogy to help with this whole “6-pack” debacle.  The average American is ignorantly of the belief that if one works the muscles of the midsection, the overlying fat (read: muffin top or spare tire) will magically disappear.  The truth is there is no such thing as spot reduction of fat.  Well, unless you have a really sharp pair of scissors, but that is another blog altogether.  The ridiculous belief that working a muscle in a given area will reduce the fat on top of it, is just as ridiculous as the notion that pressing the gas pedal in your car will engage the brakes.  Just because the gas pedal and brake pedal are REALLY close to each other, doesn’t mean they have any interaction what so ever.   If this thought process held true, auctioneers would have the most chiseled faces in the world.   The most entertaining part of this whole scenario is that, while there is no such thing as spot reduction, there IS such thing as spot increase.  So all the crunches and side bends in the world won’t decrease the flab on your abs, but it WILL increase the muscle in that part of your body, thereby pushing your fat out further and making you look 8 months pregnant.  Unless that is your goal, I would say stop trying to squeeze the fat off and maybe eat a little less food so you lose fat all over your entire body.

But what do I know, I don’t even have my own personal jet…

Originally posted 2014-11-23 05:42:10. Republished by Blog Post Promoter

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3 Reasons NOT to Wear a MMA Altitude Training Mask

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I suppose if you are dressing up for Halloween as Bane, it might be a good idea to strap on one of those fancy MMA high altitude simulating masks, but if it doesn’t happen to be October 31st, there is a pretty good chance all that mask is doing is making you look like an idiot.  All the rage these days, training masks that have been popularized by the psuedo-science laden MMA magazine advertisements and Facebook ads alike, don’t hold up to the stringent demands of real science. Let me drop some actual knowledge on you about these  masks so you can better choose your workout gear going forward and hopefully avoid those nasty looks people keep giving you..

What do these masks promise to do for the unsuspecting user?

• Improved oxygen uptake
• Improved anaerobic capacity
• Increased lung capacity

The claims by the manufacturers of these masks are loosely attributed to the mask simulating training at high altitude (because the breathing restriction aspect of the mask allows less air/less oxygen in each breath) which allegedly causes the user to have lung efficiency adaptations.

So now we know what the claims are, let’s take a look at the science to see if it supports these claims.

• Improved oxygen uptake – This one falls apart REAL quickly. The basic principle of the oxygen deprivation mask is riding the tails of LLTH (Live Low Train High) principle…. i.e. you wear the mask only when you are training to simulate altitude. This has been proven false. In the study, “Is Hypoxia Training Good for Muscles and Exercise Performance?” authors Vogt and Hoppeler clear this up by stating, “… A common feature of virtually all studies on “live low–train high” is that hypoxic exposure only during exercise sessions is not sufficient to induce changes in hematologic parameters. Hematocrit and hemoglobin concentrations usually remain unchanged with “live low–train high.”  Next…
•  Improved anaerobic capacity – In the study “Effects of intermittent hypoxic training on aerobic and anaerobic performance. ” authors Cable and Morton found that hypoxic training (using a mask or training at altitude) had, “no enhanced effect on the degree of improvement in either aerobic or anaerobic performance.”  Damn you science!!!
• Increased lung capacity – All right, last chance here training masks! On the third and final chance at bat, the training masks actually deliver….well…kinda.  It is true that there indeed is an increase in lung capacity due to the restricted nature of these masks, however, that increase did NOT lead to an increase in any of the important aspects of performance such as VO2MAX or anaerobic capacity. Darn!

While it might feel like I am here to bash the entire genre of altitude simulation/MMA training masks, the reality is I am just trying to be a clear voice of science founded reason on the topic.  I think it is important to note that while the above info beats down the mask’s ability to back up the claims of the marketers out there, it does actually have a very viable use for MMA athletes.  Wearing these masks makes it hard to breath and “smothers” the user so that they have to adapt psychologically to wearing them and thereby become prepared should an opponent block their breathing in a fight(this is legal to do in MMA) it won’t have as dramatic of an impact on the training mask user.  See, one good point after all!

If you don’t mind looking like a dork and you want to improve your mental game for MMA, then a training mask might be the thing for you!  Everyone else, keep on doing whatever you were already doing…

Originally posted 2014-11-23 03:26:33. Republished by Blog Post Promoter

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Grappling With Kettlebells: How To Unleash The Cardio Beast

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So you want to get in better cardio shape for your next competition and jogging on the treadmill just isn’t getting the job done.  You aren’t sure what to do and you don’t know what the best options are. Well, let me help you out a little bit.

Kettlebells.  That’s your answer.  Period.

 

While most people think they are reserved for strength training, the reality is, kettlebells just might be the best cardio conditioning tool you can use. How so?

One study in the Journal of Strength and Conditioning Research in 2010, Farrar et al. found kettlebells to “be a useful tool with coaches and may improve cardiovascular fitness of their athletes.” The study used the 2-arm swing with a 16kg kettlebell and had their subjects get as many repetitions as they could in a 12-minute timed round. They monitored VO2 Max and heart rate.

VO2 Max was found to average 65% maximum capacity and heart rate averaged at 85% max in the subjects tested. Now, there are many different ways to train with kettlebells and with a swing being one of the most popular, this study suggests two things:

1. Yes you can create, and even enhance your cardiovascular capacity using kettlebell training.
2. Kettlebell training will most likely produce a cardiovascular effect at a high intensity with a high heart rate, and therefore the amount of time you will be able to work will be much shorter in an interval-type manner.

Simply stated; the training effect of kettlebells versus long, steady-state cardio is different and will produce a different training effect. During the kettlebell circuits you are at a high intensity training your heart rate, VO2 max, and strength endurance. Because of the high intensity, it cannot be sustained for too long. In slow-state, long duration cardio your maximal heart rate will be much lower than 85% and so will your VO2 Max, so your body will be able to maintain exercising for the duration you choose.

You may be overjoyed that you can increase your cardiovascular capacity and get a great training effect in a shorter amount of time than spinning your wheels on a treadmill; so YES you can replace your machine training for some old-school iron.

Here is one of my favorite quick kettlebell circuits that will definitely get your heart rate up, get your breathing heavy and the sweat dripping:

A1: Kettlebell Deadlift – 30sec (Rest 15sec)

A2: 2-Arm Swing – 30sec (Rest 15sec)

A3: Kettlebell Deadlift to Squat – 30sec (Rest 15sec)

A4: 2-Arm, 1-Arm, 1-Arm Swing – 30sec (Rest 15sec)

A5: Kettlebell Deadlift to Squat to Press – 30sec (Rest 15sec)

A6: Alternating Kettlebell Swing – 30sec (Rest 15sec)

After completing the circuit, rest one to two minutes and then complete the circuit again for a total of 2-3 rounds.

 

There are others who need longer duration types of cardio to specifically train for a sport or a competitive running event, and those who associate a “good workout” with exercise duration. If you feel slightly bummed that kettlebell training is not exactly the same as long distance cardiovascular training and you’re worried about your endurance slipping, then simply do both.

For the competitive athletes, take a day off from one of your longer cardio training days and add in a kettlebell circuit. It will help your jiu jitsu and fighting sports by increasing your strength endurance, VO2 Max and also being able to train at higher heart rates.

Originally posted 2014-12-15 07:34:27. Republished by Blog Post Promoter

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5 HUGE mistakes women are making in the gym

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While I would never want to do anything but encourage more women to hit the gym for their own fitness goals, I do have a hard time keeping my mouth shut when it comes to some of the insanity that goes down once they get there.  Getting great results from your time in the gym really isn’t all that complex, unless you make it that way yourself.

Ladies, high five for your continued efforts to better yourselves! Along the way on your fitness journey, please try to keep a few of the following items in mind:

1. Please, for the love of all that is holy, stop working your abs all the time. Your abdominal muscles, just like all of the other muscles on your body, do NOT need to be beaten down every single day. Should you challenge your core muscles?  Absolutely!  Just try to work them the same number of times per week as you would your back or shoulders.  Think Goldilocks and the 3 bears – not too much, not too little.  (Oh and stop thinking you can magically spot reduce the fat in your midsection by working your abs, cause it doesn’t work that way!)
2. You are doing waaaay too much cardio. If you are doing 90 minutes of cardio every single day of the week in an effort to lose fat to fit into your favorite pair of jeans, you might want to KNOCK IT OFF! The truth is that while a great way to build aerobic endurance should you be entering your first 5k run, cardio will never be able to match proper nutritional intake when it comes to fat loss. You’ve heard the phrase, “Abs are made in the kitchen” right?  Well, it just might be the most profound statement out there when it comes to fat loss.  Eat better and you’ll look better.  Cut back on that cardio and put more effort into your diet.  You’ll thank me later.
3. Stop changing your workout every couple days. I know patience is a virtue that you were not blessed with, but come on!  Stick to a routine for no less than 4 weeks before you decide it isn’t working for you.  Nobody gets results the first time they try a new program and that includes YOU, so relax and stick to the one you already have and maybe you’ll start seeing the results you were hoping for.
4. You are doing too many exercises for your booty. Yes, I know it is one of your focal points.  Yes, I know you think “More is better.”  No, doing 47 different movements for your rear will NOT magically make you look like J-lo.  Whether your goal is to lose some fat off the rear or to build up some muscle down there, too much is exactly that: too much. (Please see number 1 above)  If you want better buns, you need to include two things in your workouts: Squats and sprints.  That’s it!
5. Stop thinking that lifting heavy weights will make you get HUGE. Every bodybuilder out there hates you because they know the truth is to build big muscles you have to spend YEARS beating the crap out of your body and stuffing your face with huge amounts of food.  Choosing to use the 30lb dumbbells instead of the 5lb ones might be the smartest thing you can do to fast forward your results.  You’ll get stronger, build a tiny amount more muscle and boost your metabolism so you can burn more fat.  If anything you’ll end up getting smaller instead of bigger.  Win!

Get out there and hit the gym ladies!  Everyone wins when you move closer to your fitness goals and that can happen sooner if you were paying attention to my rant above.

 

Originally posted 2014-11-23 05:45:04. Republished by Blog Post Promoter

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Fat Loss And The High-Protein Breakfast

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Here’s what you need to know…

• Bulletproof coffee, a homemade blend of coffee, MCT oil, and butter, has plenty of calories in it, but very little nutrients and no protein.
• Meal skippers get fatter over time. When the skipped meal is breakfast, fat storage is accelerated.
• The more we eat later in the day, or the later we eat in the day, the more likely it is that our meal will be converted to fat instead of muscle.
• Other than an increased risk of diabetes and metabolic syndrome, breakfast skippers also have a 27% higher risk of coronary heart disease.
• Eating a high-protein breakfast increases a chemical in the brain that’s associated with food reward, while a low-protein breakfast causes cravings for sweet foods that gets worse throughout the day.
• A high-protein breakfast has a profound effect on the neurotransmitters that control hunger, brain function, and overall energy levels.

How to Store Body Fat Faster

America seems to be in the grips of yet another cultish diet trend. It involves replacing breakfast with coffee, MCT oil, and butter.

They call it “bulletproof coffee.” Users claim better mental clarity, higher productivity, and less hunger mid morning. Personally, I call it “skipping breakfast.”

If you look hard, you can find some good things associated with this trend. People are eating more fat and less sugar and embracing butter again. The drawbacks are that it’s making people undernourished and fatter with less muscle.

Regardless of whether you’ve tried this butter-laced coffee or even heard of it, having a crappy breakfast or worse yet, skipping it, is a bad tactic any way you look at it.

Unless you’ve been living under a rock, you understand that six meals a day is no longer the gold standard. We can survive, thrive, and make gains without carrying around a cooler packed with organic, free-range turkey that’s had a shiatsu massage every day of its short life.

We won’t instantly atrophy and turn into a 60-year old sarcopenia patient because we only managed to get 1 gram of protein per kilogram of bodyweight yesterday.

However, research has made it quite clear that meal skippers put on more weight and body fat over time, while eating less food overall. More importantly, when the skipped meal is breakfast and it’s over-compensated for at dinner, that fat storage is super-charged.

The Big Breakfast

Like most things, our insulin sensitivity has a natural circadian flow. Skeletal muscle is most sensitive in the morning and experiences a gradual decline throughout the day.

Take a look at the blood sugar levels following 50 grams of glucose ingested at 9 AM compared to 3 PM and 8 PM.

That’s a walloping difference! Conversely, fat tissue is least sensitive in the morning and rises throughout the day.

That means that the more we eat later in the day, or the later we eat in the day, the more likely it is that our meal will be converted to fat instead of muscle. Late day eating is also associated with a slower metabolic rate, decline in glucose tolerance, and less carbohydrate oxidation.

A 2013 study in the journal Obesity compared a big breakfast (700 of 1400 calories at breakfast) and big dinner (700 of 1400 calories at dinner) protocol in a group of overweight and obese women for 12 weeks. The big breakfast group lost more weight and inches and had better improvements in fasting glucose and insulin levels.

Interestingly, they also reduced triglycerides by 33.6%, while the big dinner group saw an increase of 14.6%!

When revisiting the circadian clock of insulin sensitivity, this shouldn’t come as a surprise. The calories consumed at dinner were primed for storage in fat tissue, while the calories consumed at breakfast were primed for storage in muscle tissue.

The Abysmal No-Protein Breakfast

Back to bulletproof coffee. There are plenty of fat and calories in it, but very little nutrients and next to no protein.

The equivalent number of calories in 1 serving (400-450) of this coffee blend equates to approximately 4 eggs, but the eggs have 25 grams of protein and up to 50 times the nutrients.

Sure, the drink can keep you satiated until lunch, but is the goal of eating to eat less and stay full, or to nourish the body?

Despite the caloric influx, one could argue that bulletproof coffee is equivalent to skipping breakfast. And I think you’d agree that a meal with 1 gram of protein isn’t a meal.

Furthermore, it results in higher 24-hour blood glucose levels (average of +6), and increased food intake later in the day.

All of this boils down to breakfast skippers having an increased risk of diabetes and metabolic syndrome from hyperglycemia and elevated fat storage, along with a 27% higher risk of coronary heart disease.

This is likely the result of an increased conversion of food to fat – the body kind (adipose tissue) or the blood kind (triglycerides) – and higher levels of AGEs (sticky proteins and lipids in the blood).

The Almost-As-Abysmal Low-Protein Breakfast

Although we shouldn’t be eating to “get full” when we consume an inadequate amount of protein at any meal (breakfast especially), low protein increases our risk of making bad decisions.

For instance, evidence in the Nutrition Journal found that eating protein at breakfast (13 grams or 35 grams) increases a chemical in the brain that’s associated with food reward.

Conversely, a low or no protein breakfast causes cravings for sweet and savory foods to continue to rise throughout the day.

The tendency to reach for instant high-calorie satisfaction is also elevated based on blood sugar irregularities. As mentioned, skipping or eating a low or no-protein breakfast raises our 24-hour fasting glucose levels, which makes us more susceptible to blood sugar crashes.

Multiply that by a few days and the next thing you know you’re leaving work early to crush a Baconator.

The True “Bulletproof” Breakfast

We see better fat loss, increased satiety between meals, significant reductions in fasting glucose and insulin levels, and superior improvements in body composition and insulin sensitivity in those that consistently consume the majority of their calories in the morning.

These results are multiplied when that breakfast is big and high in protein.

One of my favorite studies is from the International Journal of Obesity that divided young students into 3 groups:

1. Skip Breakfast 0 grams
2. Normal Protein 18 grams
3. High Protein 48 grams

As expected, the high-protein group reported more satiation and less hunger at varying test times throughout the day.

But what was most interesting is that the normal protein group ate the same amount at lunch as the breakfast skippers, while the high protein group ate less.

A high-protein breakfast produces a gradual and sustained increase in blood sugar, which means a consistent nutrient supply to the brain and the muscles. This not only keeps us satisfied longer, but also has a profound effect on the neurotransmitters that control hunger, brain function, and overall energy levels.

So let’s forget about things like bulletproof coffee and get back to embracing a big, protein-rich breakfast.

If you want coffee, fry up your leftover steak in butter, cook your eggs in coconut oil, and drink a big pot of black coffee on the side.

Better yet, down that coffee with a hit of 35 percent-fat heavy cream and some cinnamon to keep levels of blood sugar low. That’s what I call bulletproof!

It not only provides far more nutrition, but it leaves you more satiated, just as stimulated, and feeding muscle instead of fat.

 

This article was previously seen on T-Nation.com

Originally posted 2015-02-17 07:31:09. Republished by Blog Post Promoter

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The 5 best exercises to build your grip strength

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If you plan on having any success in Jiu Jitsu, Judo or MMA then you BETTER improve your grip strength.  It’s not just for opening jars of mayo, moving heavy tables, or carrying 8 bags of groceries in from the car. Grip strength can make it or break it for you and if you don’t put in the time needed, you may end up losing your grip and the match at the same time. While standard resistance training can help build strength in the fingers, wrists and forearms, it won’t always challenge the muscles enough to adapt and be able to sustain the heavier works loads you’ll experience in competition. If you fail to plan, you plan to fail

Exercises such as deadlifts, seated cable rows and regular pull-ups will help build some degree of grip strength, but if you are seriously seeking the gold, you will need some extra stimulus to turn your hands into mini vises. Try your hand (see what I did there?) at these five moves, which will get you crushing it in no time. I recommend selecting 1-2 exercises from the list below to perform after your normal workout is completed.

• False-Grip Pull-Up/Pull-Down

How to: Grasp a pull-up/pull-down bar with a palms-down, shoulder-width grip, but leave your thumb out. Perform pull-ups/pull-downs as normal.

Sets: 3, Reps: AMRAP (as many reps as possible), Rest: As needed

 

• Weight Plate Pinch

How to: Pinch a plate in each hand between your fingers without holding on to the handle or lip of it. Hold them at your side for as long as you can. Keep track of the time so that once you can do more than 60 seconds straight, you know it’s time to increase the weight. If this is still too easy, try pinching two plates together.

Sets: 3, Reps: To failure, Rest: As needed

 

• Towel/Gi Belt Pull-Up

How to: Loop a regular workout towel or the belt from your Gi around a pull-up bar. Hold an end in each hand and perform pull-ups as normal. Just make sure to move your head to either side as you get closer to the pull-up bar!

Sets: 3, Reps: AMRAP, Rest: As needed

 

• Kettlebell Farmer’s Walk

How to: Grasp a pair of heavy kettlebells with a thumbs-over false grip. Keeping the core engaged, walk from one end of the gym to the other until you can no longer hold onto the weights.

Sets: 3, Reps: To failure, Rest: As needed

 

• Push-Up

How to: Lie face-down on the floor, hands at shoulder-width palms on the ground, toes driving into the floor. Think about trying to grab a handful of the ground, as this will fire up the muscles in your forearms important for grip strength. Push yourself up, so your hands are under your shoulders, and your body is a straight line from the back of your head down to your heels. Slowly lower yourself down so your chest touches the floor.

Sets: 3, Reps: AMRAP, Rest: As needed

 

Integrate these exercises into your workouts and within a couple weeks you can look forward to your grip strength changing from being a liability, into an asset.

 

Originally posted 2014-12-16 06:50:41. Republished by Blog Post Promoter

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Deadlifting for MMA

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Iron-world historians believe the deadlift may be the world’s oldest strength training exercise. In less civilized times, deadlifts were performed with rocks, logs, and other formidably heavy objects as feats of strength in primitive strongman competitions.

By the 19th century, aspiring lifters started to use the deadlift as an exercise to build strength, muscle, and power. Today the deadlift, along with the bench press and squat, is one of the contested lifts in competitive powerlifting and is a strength training staple.

Yet despite such noble pedigree, few recognize the important role deadlifts can play in a Mixed Martial Artists’ strength and conditioning program.

A casual search on the Internet will reveal videos of fighters performing increasingly exotic activities, leaving the impression that MMA conditioning programs have taken a turn toward a Coney Island sideshow.

While some of these routines may have their place in a MMA fighter’s strength and conditioning routine, the deadlift remains the most effective exercise for building the posterior chain (glutes, hamstrings, adductor mangus and lumbar erectors), which is crucial for almost all physical movements in MMA.

Functional For Fighting

The deadlift’s basic action is picking a weight off the ground, forcing the posterior chain to lift a load that’s in front of the body. A strong posterior chain is essential for executing explosive fighting movements, from shooting a double leg takedown to delivering a knee strike from a clinch, and enables a more explosive hip throw or ‘heavier’ hips when sprawling to prevent a takedown. This is the definition of real-world “functional training.”

Deadlifts are also highly effective for building power and are one of the simplest ways to enhance rate of force production (RFD), or how quickly a person can develop tension in a muscle. This is important for any type of striking or grappling movement and in many situations specific to the cage, ring, or mat.

The nature of the average mixed martial arts bout is one in which the fighter will alternate between extended periods of moderate energy output and short bursts of explosive activity.

The majority of an MMA fight is spent jockeying for an advantageous position by trying to create openings to implement one’s technique. This working for position is seen at all ranges (striking, clinch, and grappling). From the striking range, a fighter may be feigning to set up an overhand right, from the clinch a fighter may be looking to establish a deeper underhook, and from the grappling range a competitor could be slowly adjusting his hips to set up a sweep from guard.

These activities of continuous moderate energy output are disrupted when a fighter must quickly develop tension in a muscle by throwing that overhand right, using that underhook to attempt a takedown, or exploding from the bottom position to go for a sweep. Therefore, enhancing rate of force is crucial for the successful execution of all explosive movements found in MMA.

One way to increase RFD through the deadlift is compensatory acceleration training (CAT), popularized by Dr. Fred Hatfield in the 1980s. CAT is done with the assistance of resistance bands and chains that increase tension as the weight is lifted off the ground, so the resistance is heaviest at the top where most are the strongest.

This type of training is called accommodated resistance and complements the strength curve of the lift, allowing for maximum strength to be built.

Check out the following video for an example:

If the athlete doesn’t lift the weight fast enough, he won’t successfully complete the lift, as the tension is increasing. Think about a Thai kick, a double leg takedown, or an arm bar from the bottom; in each case the hips accelerate as you progress through the movement. This is the deadlift providing functional training for MMA.

Get A Grip

You shouldn’t be using straps when you deadlift as it’s the ultimate exercise to increase grip strength. Increased grip strength is a very helpful adjunct for all martial arts that involve throwing, grappling, or holding an opponent, but the importance of a strong grip is especially important in an MMA fight.

With the MMA glove inhibiting hand movement, grip strength must compensate for the decreased dexterity in the fine motor skills of the fingers, most evident when fighters are battling to finish or defend a rear naked choke. Ultimately, the hands transfer power from your body to an opponent, and grip strength can make you or break you in fighting.

Deadlift Variations

There are many deadlift variations, the two most common being the conventional and sumo techniques. In the conventional deadlift the feet are hip width apart, arms just outside of the legs, the barbell is on the ground and lifted to a fully erect position. In the sumo deadlift the hands are inside the legs and the legs are much wider than shoulder width apart.

The conventional deadlift has a much greater dynamic correspondence to fighting than the sumo deadlift and is a more effective posterior chain builder. However, the sumo deadlift can’t be dismissed for fighters looking to build more quad strength as well as adductor strength (the ‘squeezing muscles’ in the legs).

Many MMA fighters have long ignored the adductors, but an increase in adductor strength will enable a more powerful guard and tighter submissions. Any submission that requires the squeezing of the legs together (straight arm bars, knee bars, and triangle chokes) will improve with stronger adductor muscles.

Strengthening the posterior chain with the deadlift may even reduce the chance of injury. Strength coach and TNation contributor Eric Cressey states that weak hamstrings can greatly exacerbate the chance of an ACL injury (one of the most common injuries among wrestlers and MMA fighters), patellofemoral pain, and many other problems in the hip, lower back, knee, and ankle.

Machines like leg curls won’t sufficiently strengthen the posterior chain, and can lead to overuse injuries as stabilizer muscles go unused and movements are in a fixed plane of motion.

Technique Notes

Some reminders for proper deadlift technique:

• Push through the heels

• The middle of the foot should be directly under the bar. The shins must be touching the bar.

• The back is in extension. Don’t round.

• The shoulder blades should be directly over the bar. The shoulders are actually in front.

• The elbows must remain in full extension throughout the movement.

• Lower the bar in the opposite way the bar was lifted in terms of hip and knee angles.

The MMA Fighter’s Deadlifting Program

Pre-MMA Training Camp Deadlift Limit Strength Routine

Week 1

	Exercise	Weight	Sets	Reps
A	Deadlift	75%	1	3
B	CAT deadlift *	60%	6	3
C	Sumo deadlifts	55%	2	5
D	Bent over rows		3	8
E	Shrugs		3	12
F	Mixed grip chin-ups	Max	3	10
G	Glute ham raises		3	8

* 60 second rest interval between sets

Week 2

	Exercise	Weight	Sets	Reps
A	Deadlift	80%	1	3
B	CAT deadlift *	60%	8	3
C	Sumo deadlifts	58%	2	5
D	Bent over rows		3	7
E	Shrugs		3	12
F	Chin-ups	Max	3	7
G	Glute ham raises		3	8

* 60 second rest interval between sets

Week 3

	Exercise	Weight	Sets	Reps
A	Deadlift	80%	1	3
B	Deadlift against mini-bands max		1	3
C	CAT deadlift *	55%	3	3
D	Sumo deadlifts	65%	2	4
E	Bent over rows		3	6
F	Shrugs		3	12
G	Chin-ups	Max	3	6
H	Glute ham raises		3	8

* 90 second rest interval between sets

Week 4

	Exercise	Weight	Sets	Reps
A	Deadlift	60%	4	1
B	Sumo deadlifts	50%	4	1
C	Lat pulldowns		3	8
D	Shrugs	Light	3	12
E	Glute ham raises		2	6

Week 5

	Exercise	Weight	Sets	Reps
A	Deadlift	90%	1	2
B	CAT deadlift *	75%	5	2
C	Sumo deadlifts	70%	3	3
D	One armed row		3	6
E	Shrugs		3	10
F	Chin-ups	Max	3	4
G	Glute ham raises		3	8

* 120 second rest interval between sets

Week 6

	Exercise	Weight	Sets	Reps
A	Deadlift	95%	1	2
B	Reverse band deadlift max	Max	3	1
C	Lightning deadlift *	50%	4	2
D	Sumo deadlifts	72.50%	3	3
E	One armed row		3	6
F	Shrugs		3	10
G	Chin-ups	Max	3	3
H	Glute ham raises		3	7

* additional 15% chain weight

Week 7

	Exercise	Weight	Sets	Reps
A	Deadlift	100%	1	2
B	Lightning deadlift *	50%	4	2
C	Sumo deadlifts	75%	3	3
D	One armed row		3	6
E	Shrugs		3	10
F	Chin-ups	Max	3	3
G	Glute ham raises		3	7

* additional 20% chain weight

Week 8

	Exercise	Weight	Sets	Reps
A	Deadlift	60%	4	1
B	Sumo deadlifts	50%	4	1
C	Lat pulldowns		3	8
D	Shrugs	Light	3	12
E	Glute ham raises		2	6

Week 9 Test New Max

Serious Exercises for Serious Results

It’s very important for fighters to pick functional training exercises in the true sense of exercise science, not just passing Bosu and vibration-inspired fads. Deadlifts work virtually every muscle in the body and act as a powerful catalyst for muscle growth, provided sufficient calories and protein are consumed.

Lastly, don’t overlook the favorable spike in the natural production of growth hormone and Testosterone a solid deadlifting session can elicit.

With the deadlift you’ve found a way to gain overall body strength, work the posterior chain, aid in muscle gain or fat loss, work forceful hip and knee extension, build grip strength, and increase mental toughness and overall speed. Include them in your holistic approach or get left behind!

 

This article was previously seen on t-nation.com

Originally posted 2015-02-17 11:38:46. Republished by Blog Post Promoter

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by Jason Parsons via The Fight Mechanic – Jason Parsons