By Billy Hofacker
Once again the holiday season is upon us. Unfortunately most people completely give up on their health and fitness during the time betweenThanksgiving and New Years. Then they make “New Year’s Resolutions” for
their fitness and rarely follow through. I’m here to tell you that you can actually use this time to achieve combat fitness breakthroughs. You don’t have to wait until New Years.

Don’t let 2 or 3 large festive holiday meals and a few holiday parties ruin your nutrition for 6 weeks! If you eat the way I recommend (small frequent meals), you will consume a bit more than 200 meals over that time period. If you take 10 meals during that time span and decide they are going to be “treat” meals, you can still eat effectively 95% of the time. If you’re eating to assist your metabolism most of the time, those 10 or so meals won’t make a significant difference.

Here are some guidelines to follow at least 90% of the time. Commit to them and you will be improving your total body fitness while the rest of America gets fatter!

• View the relationship of food and your body like fuel is to your car – Put a little fuel in, burn it, put some more in, burn it…You get the idea.
• Eat thermic foods – Not all calories are created equally. Eating lean proteins and complex carbs will cause you to burn more calories than fats and simple sugars.
• Keep simple sugars in check – Consuming sugar after an intense workout is one thing but regularly eating foods such as cookies and cakes will severely limit your fat burning ability.
• Avoid or minimize hydrogenated and saturated fats – An example of a food that might contain hydrogenated fat is margarine and a food that may have excessive amounts of saturated fats would be certain types of beef.

Now that we have nutrition out of the way, let’s discuss combat fitness training…

Keep the following tips in mind and you’ll be back to your normal routine crushing it in the gym before you know it rather than starting
from scratch.

1. Use one of the weeks as an active recovery week– I usually recommend this for my clients about 3 times a year anyway
   so this busy time would be perfect for a recovery week. You don’t haveto rest completely but rather do things you enjoy most.
2. Staple workout – Choose one thing that will be your staple during this time period and commit to at least doing that when you can’t do your normal combat fitness training. Examples are burpees, push-ups/sit-ups, running, pull-ups, shadow boxing, grip strength exercises, etc. Keep the staple workout very simple. Decide how much time you have and do as many reps as possible, as many circuits in X amount of time, or do a certain distance.
3. Use your normal workout time to work on other areas of your life – For instance, do a fun family activity (you can even get a workout that way).

Hold yourself accountable

Of course these ideas won’t do you any good if you don’t follow through on them. Here are a few ideas to help make sure you stay focused.

• Hire a fitness coach – If you know you have a professional who is going to hold you accountable, you will be much more likely to
  stay on track.
• Have a crystal clear goal – See yourself not wanting to reach that goal but act is if you’ve already reached it. This will help you make better decisions.
• Have an accountability partner – Tell your spouse or good friend what you plan on doing in regards to your fitness plan through the holidays. Hopefully you’ll think twice before not honoring your word.

 

The workouts

All of these workouts are short and don’t require much if any equipment. These are tested and proven workouts that I’ve done with clients and they work! Use them as complete workouts or as finishing exercises to your longer combat fitness workouts.

Make sure to warm up properly before performing the workout. If the workout is too difficult to complete use common sense and modify the exercises, reduce the repetitions, and/or stop the workout early.

The workouts are broken down by name of workout, description, and sample modifications or progressions are listed.

#1)

Workout: Max effort squats workout

Description: Complete as many squats as possible in one unbroken set. The moment you lose form (knees go over toes, back becomes too rounded), record your score of “squats” completed. Complete 3 times resting exactly 2 minutes between each set.

Modify with half squats or progress with jump squats.

#2)

Workout: High intensity Combat fitness Complex

Description: 20 push-ups, 10 jump squats, and 5 pull-ups. Rest 30 seconds between each round and complete 5 rounds.

Modify push-ups with modified push-ups or progress them with handclap push-ups. Pull-ups can be modified by reducing the range of motion or progressed by adding a weighted belt.

#3)

Workout: Repetion Challenge

Description: Alternate 20 medicine ball slams with 10 kettlebell swings. Complete as many rounds as possible in 12 minutes.

#4)

Workout: Timed Challenge

Description: Complete 4 to 6 rounds as fast as possible. 30 yard crab walk + 15 push-ups.

#5)

Workout: 300-Rep challenge

Description: Complete 50 reps each of burpees, upright row, forward jump rope, squat-curls, backwards jump rope, and sit-ups. Complete the 300 repetitions as fast as possible.

Burpees can be modified by not jumping or can be progressed by adding a push-up. Sit-ups can be modified by doing crunches or progressed by adding weight.

#6)

Workout: 100 Reps workout

Description: Choose an exercise (medicine ball Russian twists, medicine ball sit-ups, medicine ball slams) and perform 100 reps for time. To increase the challenge, compete against a buddy.

#7)

Workout: Push-Pull complex challenge

Description: Perform 5 sets of 20 renegade rows, 10 push-ups, 50 jump rope revolutions as fast as possible.

#8)

Workout: Run for 10 min. and go back home

Description: Try to go as far as possible in one direction for 10 minutes and then go back

Modify by mixing in some walking.

Shaking it up: Do the same workout but include sprints periodically. For example, sprint for 10 seconds every minute.

#9)

Workout: PT Test – max push-ups, one min. sit-ups, 1 mile run.

Description: Perform as many push-ups as possible without breaking form, as many sit-ups as possible in 2 minutes, and run 1 mile as fast as possible. Rest 1 minute between each.

Workout can be progressed by skipping the rest.

#10)

Workout: Stretch workout

Description: Performing stretching and yoga based movements for 20 minutes.

*Youtube and google can be helpful for viewing more complete descriptions of exercises.

Elite Weight Training for Mixed Martial Arts Expert Reports! Many martial artists make the mistake of participating in an ineffective program or no program at all. What is the perfect program? The answer: a program that is challenging, enjoyable, one that you can practice consistently, and based on sound science. Do not make the mistake of following a revolutionary new program because you think it is the next “secret” you’ve been looking for. Below are some general tips:

Be patient with your weight-training program for mixed martial arts. Astonishing results from your weight-training program will take some time, as is the case with improving your fighting skills and anything else worthwhile in this world. Training sessions that are too long or too frequent can be counter-productive and even lead to injury. Training hard is key but make sure to schedule in some time for rest and relaxation. Think long-term and be consistent with your program.

Keep track of your program and set goals for yourself. What gets measured gets accomplished. Keep a log of your workout as well as any progress made. By doing this, you will increase your motivation and help maintain an efficient workout. Try to make small improvements over time like lifting heavier weight or doing more work in a given period of time.

Your MMA training comes first. Lifting weights will NOT help you with the following: taking someone down, improving your jab, or setting up a triangle. The best way to improve a specific skill is to practice that specific skill. The best way to get better at bjj is to practice bjj. You need to “rep” moves, do drills, train from different positions, and most importantly do live sparring. Weight-training will ONLY compliment your skills by making you faster, stronger, and more durable.

Here is a basic routine you can get started with:

Warm up for 5-10 minutes with a light jog or a bike ride.

Squats-3 sets of 8-12 repetitions

Begin in a standing position with your feet shoulder width apart and your toes pointed slightly outward. Slowly flex at the hips and knee. Descend until your thighs are parallel to the ground while keeping your back straight and your chest up and out. Return back up and repeat.

 

(Click Here to Watch Video)

*This exercise can also be performed with dumbbells.

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Pushups-3 sets of 8-12 repetitions

Begin with your hands flat on the floor a little wider than shoulder width apart. Put your toes on the floor with your legs straight so your knees are off the floor. Your hands should be directly below your shoulders and your body should be one straight line from your shoulders to your ankles. Lower your body toward the floor in one solid mass. Once your chest is almost touching the floor, press against the floor to press yourself back up. Doing the pushup from your knees will modify the exercise.

 

(Click Here to Watch Video)

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Toes up Floor Bridges-3 sets of 8-12 (Do them on 1 leg w/ toe down if you’re not challenged enough)

Lie on the floor with knees bent and toes pointed up. Your arms should be on the floor palms facing down. Squeeze your glutes and hamstrings to elevate your hips off the floor. At the end of the movement, your knees, hips, and chest should be in line. Hold for 2 seconds, lower, and repeat. For even more of a challenge, this exercise can be performed with a stability ball under the feet instead of the floor.

  

Click Here to Watch Video

*Do them on a stability ball if you’re not challenged enough.

  

…or on 1 leg

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Pullups-3 sets of 4-6 repetitions

Grab bar with an overhand grip slightly wider than shoulder width apart. Pull yourself up until your chin is over the bar. Slowly lower and repeat.

  

(Click Here to Watch Video)

If you can’t do pull-ups, try doing negatives. Get yourself to the top position where your chin is over the bar and lower yourself slowly to get used to controlling your bodyweight. To get into the starting position you can step on a stool or crate.

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Dumbbell Shrugs-3 sets of 8-12 repetitions

Hold dumbbells at the side of body at arms length. Keep good posture with a slight bend at the knees. Raise shoulders straight up toward ears and lower.

  

(Click Here to Watch Video)

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 Calf raise-3 sets of 16-24 repetitions

Stand at an angle with stability ball between chest and wall. Keeping the torso erect and the knees straight, rise up onto the balls of the feet. Pause, rest, and repeat.

  

(Click Here to Watch Video)

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 Triceps Dips-3 sets of 8-12 repetitions

Support your weight on two chairs or benches by your hands and feet with your arms extended. Lower your body until there is a right angle at your elbow joint. Use your triceps to push back up and repeat.

  

(Click Here to Watch Video)

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Dumbbell Curls-3 sets of 8-12 repetitions

Stand erect with your feet hips width apart and your knees slightly flexed. The dumbbells should be at your sides with your palms facing in. Curl one dumbbell up turning wrist so palm is facing up at the top of the movement. Bend only from the elbow joint and keep the rest of the body stable. Now alternate for the required number of repetitions. 12 repetitions would mean 12 curls on each side.

  

(Click Here to Watch Video)

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Crunches-3 sets of 25 repetitions

Lie flat on your back with your knees bent and feet flat on the floor. Place your hands on opposite sides of your head with elbows pointing out. Press into the floor with your lower back while raising your shoulders off the floor. Slowly lower and repeat keeping the abdominal muscles tense the whole time. For more of a challenge perform this exercise atop a stability ball.

  

(Click Here to Watch Video)

*Do them on a stability ball if you’re not challenged enough.

  

(Click Here to Watch Video)

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Plank-3 sets of holding for 30 seconds

Begin in a pushup position but instead of supporting your weight with your hands, go onto your elbows and forearms. Hold this position while breathing and keeping your core tight.

This routine can be performed 1-3 times per week.

It’s only a matter of time before you get injured while training for mixed martial arts.

In an ideal world you would never be injured while participating in any combat sports. As our past and current injuries demonstrate, reality is quite painful. If you play any sport, especially a contact sport, on a regular basis, there’s a good chance you will eventually do some damage to your body. Of course it’s your responsibility to do what you can to reduce the risk.

If you follow these three powerful tips, you might actually become the type of athlete that returns to the sport faster and stronger. Maybe you would discover that your body could actually be in better condition after the injury than before it. If you take all the right precautions and still find yourself frustrated with an injury, here are three steps to conquering that frustration:

Tip #1: Learn From it

Mistakes can serve as the greatest teaching tool. However, it can only be helpful if we apply the lesson our body is teaching us. Your must listen to your body and apply what it is telling you by changing your behavior and actions. Did you warm up properly? Did you dedicate enough time to the warm up? Did you execute a technique incorrectly?

Keep analyzing what happened, and ask yourself this question: What can I do differently? Get a pen and piece of paper and start creating a list of all the actions you can do in the future to avoid this from happening again. Commit yourself to take action immediately on at least one thing from that list.

Tip # 2: Ease Back Into it

Many athletes experience recurring injuries because they return to the playing field too soon. Don’t rush back to training if you’re not ready. Come back to it slowly. Don’t expect to train with the same intensity as you did before the injury, especially if you’ve been sitting on the sidelines for three months. You may be limited to only observing others train for the purpose of keeping your head in the game. Also, you may practice but limit yourself to certain techniques.

Tip # 3: Use the Opportunity to Develop Other Aspects of Your Game

As you acquire more experience training, you’ll get to know your body. You will be able to judge how severe your injuries actually are. Some injuries may put you out completely while others will just cause you to make modifications in your training. You may be forced to work off your back. As a result, you develop a better guard. Perhaps you won’t be able to throw power punches as you did before but you’ll end up with a more effective jab and/or hook.

Right now I’m rehabbing an AC joint sprain and shoulder contusion. I’ve decided to work on other areas, which include lower body (more specifically hamstring), core strength, flexibility, footwork, and lead hand punching. I’m also watching instructional and competition videos in addition to reading instructional books. In the long run, I will increase my athletic and physical ability because of this minor setback.

Combat goal setting and visualization are other things you might consider doing when you can’t train. Training the mind can be just as important as training the body.

I know it’s hard to imagine being thankful for an injury, especially when it first happens. Just keep in mind that within that injury is a seed of opportunity. It’s easy to get frustrated and contemplate quitting, however, with a little persistence you can reach levels never imagined.

The serious athlete will put as much planning into their nutrition as they do with their training. The superior combat athlete knows that a proper mixed martial arts nutrition plan is the way to go for their body to look and perform at its best. While this article is not meant to be complex, following these 4 simple guidelines will help you:

• Lose fat
• Enhance performance
• Reduce injuries

1. Eat smaller and more frequent meals.

It’s more beneficial for you to consume many smaller meals throughout the day than fewer larger ones. The process of eating the right foods throughout the day will help you take advantage of the thermic effect of eating. The process of digesting, absorbing, and assimilating the right foods (lean protein and complex carbs) will cause you to burn more calories and have more consistent energy levels.

Examples of lean proteins are:

• egg whites
• chicken breast
• tuna

Examples of complex carbohydrates are:

• oatmeal
• whole grains
• yams

2. Avoid simple sugar

Although eating simple carbohydrates can be beneficial during pre, during, and post workout, it’s best to stick to complex carbs from natural sources such as oatmeal and whole grains. Eating some complex carbohydrates approximately 3 hours prior to a workout will help ensure that your body has the proper fuel.

3. Hydrate yourself

Performance ability drops substantially as the body starts to dehydrate. Don’t make the common mistake of waiting until you’re thirsty to drink fluids. It’s too late at this point. I recommend that you drink at least half of your body weight in ounces of water per day (Example 200lbs /2 = 100 ounces of water). It’s a good sign if your urine is light in color.

4. Consume fatty acids

While it’s wise to limit saturated fats, certain essential (not produced by our body but vital for our function) fatty acids are required for top health and performance. The list of benefits you can gain from consuming fatty acids like omega-3 and omega-6 include:

• Reduced inflammation
• Improved cardiovascular function
• Improved mental function

Unless you’re eating certain types of fish (mackerel, salmon) that provide a good source of essential fats about 3 times per week, I’d encourage you to supplement your diet with flaxseed oil or an essential fatty acid complex formula.

MMA is a sport that requires intense training. I personally know fighters that train up to four times per day. If you lack a proper planned nutritional program, you’ll regret it when on the mat or in the ring or cage and are gasping for air.

In summary:

Get an edge with your nutrition immediately by eating smaller more frequent meals. Make a decision to eat a lean protein and a complex carbohydrate every 3 hours. These meals should be free of simple sugar.

Stay hydrated. Drink half of your body weight in ounces of water every day.

Minimize saturated fat and consume more fatty acids.

What is super-setting?

When most people begin weightlifting they use the straight set method where they perform one set for a specific number of repetitions. Then they rest and repeat. While there is nothing wrong with this method, I’d like to introduce you to the concept of “super-setting.”

A super-set is when you perform two exercises back to back with no rest between them. You would only rest after doing the final exercise of the super-set. For example, do a set of lunges and then immediately do a set of squats.

While there are many different ways to do super-sets, the program outlined in this article is based on the post fatigue method. In this approach you will do two exercises for the same muscle group. First you’ll utilize a compound movement (more than one joint and more than one muscle) to be followed by an isolation movement (one joint and one muscle).

Your MMA Fitness will improve by implementing super-setting.

The benefits include:

Increased lactic acid production- Increases in lactic acid production will increase growth hormone (GH) levels in the body naturally. Increased GH production will help with fat-loss and muscular development. As a result, your ability to tolerate lactic acid build up will improve during your MMA fitness training.

Increased time efficiency- If there’s anything combat athletes lack, it’s time. Since you can finish a superset workout in less than half the time compared to other traditional routines, you can really reap the benefits of your MMA fitness training sessions while preventing the detrimental effects of over training. The negative effects of over training include possible injury and reduced performance.

Increased results for your MMA fitness- The bottom line is that these sessions will be productive. Instead of wandering around the gym wasting precious time, you’ll have a plan that will get you in and out with a pump that’ll make you feel unstoppable. If you are the type of person that gets bored with doing one exercise, resting, and repeating, then give this powerful program a shot. Your MMA fitness will thank you.

Variety in your MMA fitness plan- I naturally preferred super-set training more than single-set training because it fit my personality. I’m always looking for more productive and effective ways to do things. Besides, these workouts are exciting and leave me with more pumped up muscles.

Here is a sample MMA fitness routine that you can try. Perform 2-3 sets of 10-12 reps for each exercise. Using the A workout as an example, you’ll do a set of pushups followed immediately by a DB fly. After the DB fly you’ll rest 30-60 seconds and then do either one or two more super sets before moving to the B exercises.

I suggest doing the following MMA fitness routines on non-consecutive days, such as Monday, Wednesday, and Friday. Try the following routine:

Monday MMA Fitness Workout 1(Chest, Shoulders, Triceps)

A1-Pushups

A2-DB fly

B1-Overhead Press

B2-Lateral Raise

C1-Dips

C2-Triceps Pushdowns

Wednesday MMA Fitness Workout 2 (Legs, Back, Biceps)

A1-Squats

A2-Step-ups

B1-Romanian Dead lifts

B2-Leg Curl

C1-Bent Over Row

C2-Rear Lateral Raise

*Friday MMA Fitness Workout 3 (Calves, Biceps, Abs)

A1-Standing Calf Raise

A2-Seated Calf Raise

B1-Standing Barbell Curl

B2-Preacher Curl

C1-Stability Ball Crunches

C2-Leg Lifts

*The 3rd MMA fitness workout is much less intense than the A and B workouts. Keep this in mind when planning out your schedule.

Good Luck!

The Exercises for MMA Fitness Workout 1

 

Pushups:

Begin with your hands flat on the floor a little wider than shoulder width apart. Put your toes on the floor with your legs straight so your knees are off the floor. Your hands should be directly below your shoulders and your body should be one straight line from your shoulders to your ankles. Lower your body toward the floor in one solid mass. Once your chest is almost touching the floor, press against the floor to press yourself back up. Doing the pushup from your knees will modify the exercise.

 (Click Here to Watch Video)DB Fly:

Sit on an inclined bench with dumbbells held at arms length. Your palms should be facing each other. Slowly lower to the sides of your body and then bring them back up in an arc like motion as if you were hugging a tree.

 (Click Here to Watch Video)Overhead Press:

Sit in a seat with a back support. Hold dumbbells by shoulders with your elbows bent 90 degrees. Press weights overhead until your arms are straight but not locked. Slowly lower and repeat.

 (Click Here to Watch Video)Lateral Raise:

Start standing with feet shoulder width apart and knees slightly bent. Hold a dumbbell in each hand with palms facing your outer thighs. Using your shoulder muscles, pull the weights up to your sides until they are parallel to the floor.

 (Click Here to Watch Video)Dips:

Support your weight on two chairs or benches by your hands and feet with your arms extended. Lower your body until there is a right angle at your elbow joint. Use your triceps to push back up and repeat.

 (Click Here to Watch Video)Triceps Pushdown:

Begin with a high pulley and a straight bar. Stand close to the machine with your hands 6-12 inches apart and your elbows bent at 90 degrees. Press the bar with your triceps down to the front of your thighs and squeeze.

The Exercises for MMA Fitness Workout 2

 

Squats:

Begin in a standing position with your feet shoulder width apart and your toes pointed slightly outward. Slowly flex at the hips and knee. Descend until your thighs are parallel to the ground while keeping your back straight and your chest up and out. Return back up and repeat.

 (Click Here to Watch Video)*This exercise can also be performed with dumbbells.

Step Ups:

Step up onto a bench and down with your right foot for a given amount of repetitions. Switch legs and do the same on the other side. Use the muscles in your thigh of the leg that is up on the bench to bring your body to an upright position

 (Click Here to Watch Video)Romanian Dead lifts (dumbbell):

Begin holding a dumbbell in each hand with feet 6-8 inches apart and back arched. Your legs should be straight but not locked. Slowly bend forward without bending knees too much and without losing the arch in your back. As you feel tension in the hamstrings and you feel like going any lower will cause your back to lose it’s arched position, use your hamstring muscles to push your hips forward and return to an upright position.

 (Click Here to Watch Video)*Keeping your back arched throughout the movement will minimize tension in the lumbar area (low back).

Seated Leg Curl:

Sit on the seat of a seated leg curl machine with back of lower legs on the pads. Lap pad should be secured just above your knees. Using your hamstrings, pull lever to back of your thighs. Return slowly and repeat.

 (Click Here to Watch Video)Bent Over Row:

Begin with your feet shoulder width apart and knees moderately flexed. Lean forward so your back is slightly above parallel to the floor. Grip the bar with an overhand grip slightly wider than shoulder width. Keeping your head up and back straight, lift the bar up to your lower chest or upper abdomen. Slowly lower and repeat.

  

(Click Here to Watch Video)*Do not rock or use momentum!

Rear Lateral Raise:

Bend over so that your back is almost parallel with the floor and your head resting on a bench. Grasping a dumbbell in each hand let your arms hang straight down to the floor. Using your shoulder muscles, raise the weights to shoulder height, even with your ears.

 (Click Here to Watch Video)

The Exercises for MMA Fitness Workout 3

 

1-Legged Standing Calf Raise:

Stand on the balls of your foot on a step or platform with your heel hanging off the platform. Rise up onto the balls of your foot as high as you can. Slowly lower until heel is back down and repeat. Switch sides.

 (Click Here to Watch Video)*Hold onto a railing or other stable object with hand on the same side as non-working leg. To add resistance, hold a dumbbell in the hand of the same side you are working.

Seated Calf Raise:

Sit in a seated calf raise machine with pads just above your knees. Release weight lock and lower heels toward the floor. Rise up onto your toes as high as you can, squeezing the calves. Slowly lower and repeat.

 (Click Here to Watch Video)Standing Dumbbell Curl:

Grip a dumbbell in each hand letting the weights hang by your sides. Curl the dumbbell upward toward your shoulder using your biceps. Slowly lower and repeat. Do not swing the dumbbells or use momentum. Only your lower arm (from your elbow down should move. Alternate sides; so as one dumbbell comes up, the other is coming down.

 (Click Here to Watch Video)* For extra forearm action, start with your palms facing behind you. This can help improve your MMA fitness by strengthening your muscles that help with gripping (forearm).

Preacher Curl:

Use a preacher bench and an EZ curl bar. Use a shoulder width grip on the bar. Curl the bar in an upward arc without using momentum. Bring the bar up to your chin, squeeze your biceps, and lower slowly.

 (Click Here to Watch Video)Stability Ball Crunches:

Lie on a stability ball with your knees bent and feet flat on the floor. Your feet should be directly below your knees. Place your hands on opposite sides of your head with elbows pointing out. Raises your shoulders off the ball like you would if you were doing crunches on the floor. Slowly lower and repeat keeping the abdominal muscles tense the whole time.

 (Click Here to Watch Video)Stability ball Leg Lifts:

Lie flat on the floor with your hands on the floor and palms facing down. Keeping your legs only slightly flexed, raise your legs all the way up and then all the way down squeezing onto the ball the whole time. This squeezing action will help your MMA fitness by working your adductors which will be helpful when playing guard.

 *Make sure your back is firmly pressed into the floor and is not arched. Arching your back will cause extra stress on your lower back.

By William J. HofackerTop Fitness Expert reveals how to train for MMA and trade your body in for a new one:

Many of the articles I write focus on training programs to supplement your martial arts training. We sometimes forget the impact of the martial arts training itself on physique development.

MMA will not only make you look better… but you will also feel better.

Brazilian Jiu-Jitsu (BJJ) is a grappling based martial art that teaches it’s practitioners to control their adversaries and then submit them using choke holds and joint locks. Although this article will focus on the physical benefits of BJJ, there are many other benefits. These benefits include: increased self-confidence, moral development, self-defense, improved self-knowledge, and lasting friendships.

Physical benefits of training for MMA

There is no doubt that people who train in martial arts like Brazilian Jiu-jitsu look and feel better. Training improves the body almost immediately. Muscles are strengthened, cardiovascular capacity is improved, body fat is melted off, and coordination improves greatly.

Improve your diet while training in MMA

One of the great side effects is that training makes you improve in other health related behaviors. I remember a conversation I had with a BJJ black belt not too long ago. He was saying that one of the best things he likes about training is that it changes what he eats. He wants to consume higher quality foods for increased performance on the mat. It’s needless to say that this individual is ripped and in his late thirties.

3 case studies

Many people who want to lose weight (more specifically they want to lose body fat but don’t realize it) are on the fence between going to a traditional gym to get in shape or a martial arts academy. While no one method is best for everybody, here are 3 examples of individuals who decided to use MMA as their primary tool and these individuals have no regrets!

Example 1: Gersan Martinez

Gersan has only been training for about a month now but he is really on his way to replacing his body with a new and more fit one. Mr. Martinez also consults with me about his nutrition and is proactively taking steps toward his fitness goals, which include fat loss and increased strength.

The main reason I’ve included Gersan as an example is because of the decision he’s made to “just do it.” He was on the fence for a while about whether he should go to the gym first and get into better shape for jiu-jitsu or not. Finally he stopped procrastinating and made a decision. As a result, he hasn’t looked back yet.

Example 2: “Tattoo” Billy

When Billy first came through the door a couple of years ago he was a much huskier, unhealthier version of himself. With hard work and dedication he is truly a new man today. Believe it or not, he is one of our better-conditioned athletes today. The one thing you could see is that Billy had faith that what he was doing would work.

“This is my lifestyle now. I can’t go 4-5 days without training.”

Billy went from a flabby 310 pounds to a solid 173 in about one year. Although Billy has always felt he could do whatever he put his mind to, his confidence levels have now reached new heights. In the past he tried to lose weight with diets and other forms of exercise. He would lose weight initially but it would always come back. He now loves the cardio aspect of jiu-jitsu and it keeps him coming back.

Example 3: Dan “The Butcher” Watson

Dan claims that he never would’ve been able to achieve his transformation without the help of his instructors and training partners at Serra BJJ. He lost 100 pounds and says nothing is impossible with determination. He says the secret is making this workout a lifestyle and sticking to it. He claims that when he gets tired, thirsty, and out of breath, he likes to see how much more he can push it. Dan “The Butcher” truly has come a long way because he used to get tired just going up the stairs.

“I was heading for an early death, diabetes, heart disease and God knows what else. So Yes Jiu-Jitsu saved my life.”

As you can see from my three examples, many great things are possible. I personally know all three of these great individuals and can see the positive changes in them both physically and personally. Don’t make the mistake of believing there is only one-way to reach your fitness goal. Find something you enjoy and it will work for you. In the case of these three men, it was jiu-jitsu.

In the first part of this article, I talked about the affect of hydration on health and performance. In this instalment, we’re going to go a bit deeper and discuss the importance of hydration not just when you train for MMA but also when you compete.

Will dehydrating yourself to “make weight” help you during the competition?

It’s common practice for combat athletes nowadays to drink little to no water for a period of time before “weighing in.” The belief is that they will be bigger and stronger than the other athletes in their weight division. The problem is that dehydrating oneself can have a detrimental effect on performance.

This is especially true when the “weigh in” is right before the competition. Much more time is needed for the body to recover from being dehydrated than this situation allows. A better and safer bet would be to lose weight by losing body fat over a period of time. This can be done with proper exercise and nutrition.

How important is hydration when competing?

Just a 2% loss of water can result in performance and endurance problems. Dehydration can lead to:

• Elevation in body temperature resulting in increased risk of heat stress
• Quicker fatigue due to increased use of carbohydrates
• Nausea and gastrointestinal problems
• Decreased reaction time

One time I made the mistake of trying to cut weight too late in order to fight in a lighter weight category. My training suffered because I felt slower, less coordinated, and less alert. To top it off I ended up getting injured. I honestly believe that I wouldn’t of gotten injured if I hadn’t been cutting weight like that. Needless to say, it was a lesson learned.

Ingest the proper amount before competition

Make sure you consume adequate fluids in the 24 hour period before an event. In addition, drink 17 ounces of water (or a drink low in sugar) 2 hours before the start of an event. Consuming drinks with sodium and/or small portions of salted foods will help absorb fluid and rev up thirst.

Ingest the proper amount during competition

I’d recommend periodically sipping a drink throughout the day when competing. This will help prevent extreme dehydration. The exact amount would depend on how much you are competing. 3-6.5 ounces for every 15-20 minutes of exertion should do the trick.

Have a solid plan for being well hydrated as you train for MMA

Every athlete is different and needs to know his or her own needs. Having and carrying out a solid hydration plan will help ensure that you perform both physically and mentally at your best. Here are some things you can do for a solid plan:

• Consume an adequate amount of fluid on a daily basis. Make adjustments for extra hard training days as well as days that are hot and humid.
• Try to drink at regular intervals to avoid feeling thirsty. If you’re thirsty, you’re already dehydrated.
• If you get sick of water, try something lightly flavored. This may cause you to drink more!
• Make sure you replace your fluid and electrolytes on the day before competition. This will allow you to perform at your peak on competition day!

Can you get better at being dehydrated with training?

We can go up to two months without food as long as we have water available. To the contrary, we can go a week or two at most without water.

Several years ago I was working out with a Navy Seals candidate and I noticed that he wasn’t drinking water periodically between sets like I was. When I asked him why, he told me that his recruiter advised him to get used to training while dehydrated. While I found this funny at the time, it wasn’t until years later when I was studying exercise science that I found out this was completely untrue. You can’t train yourself to get better at being dehydrated.

The importance of hydration when exercising in hot and humid weather

Heavy exercise (the type you do when you train for MMA) during hot weather causes a much greater output (i.e. sweating) of total water. If total water intake remains the same, this can cause major performance problems. Dehydration negatively impacts cardiovascular ability. It causes a reduction in blood and plasma volume which causes the heart to work harder resulting in an increased heart rate. Dehydration also:

• Increases blood lactate levels (which causes quicker fatigue)
• Decreases VO2 max (a determining factor for aerobic endurance capacity)
• Increases body temperature resulting in an increased risk of overheating.

The combination of exercise and environmental demands challenging the body’s water content makes it crucial to keep an eye on your water loss and to replenish these deficits. Keep in mind that each pound of weight loss is about 15 fluid ounces.

Don’t judge your water consumption by thirst as you Train for MMA

If you wait until you’re thirsty to drink, you are waiting too long. Thirst is a poor mechanism to act as a hydration benchmark. Sometimes a person will actually stop getting thirsty as they are getting dehydrated. Thirst begins normally when there is about a 1-2% water loss.

Hydration Facts:

• At 6% loss we get confusion, then dizzy, and as we progress to 11% life is at risk
• Sweat has to evaporate to cool us
• From a cooling standpoint, it is better to leave a shirt on than to take it off
• It is also better to wear lightly colored clothes than dark ones.

The ideal Rehydration Beverage

The easiest way to calculate how much you should drink is to first weigh yourself after exercise. Then consume as much fluid as you comfortably can periodically until you are at your pre-workout weight and fully hydrated. This may take up to 6 hours. As a guideline, consume 15 fluid ounces for every pound lost.

Some things to look for when rehydrating are that the beverage:

• Tastes good
• Absorbs quickly
• Offers potential to enhance exercise performance

The most important message here is to drink plenty of clean water

• For events greater than 1 hour, a drink low in sugar (4-8 g per 100 ml) may be helpful
• Drink should be cool
• Drink should be palatable- Adding .5 g/l to .7 g/l of sodium increases palatability, fluid retention, and can help prevent hyponatremia (lower than normal levels of sodium in the blood).

In addition, after training, consume a balanced diet including protein, complex carbs, vitamins, and minerals (sodium, potassium).

Don’t overlook the importance of water

As basic as it sounds, water is one of the most important nutrients when it comes to your performance. Because it is so basic, it is often over-looked. Don’t make the same mistake as many other athletes. Do everything you can (just apply the principles from this article) to stay hydrated and your opponents will be struggling to keep up with you.

Click here to read Part 2 of this article

Proper nutritional planning is an important factor for all individuals who desire great health. The consequences of neglecting to plan and evaluate food intake can be severe. The following techniques in this guide to mixed martial arts nutrition planning will help ensure that you have an optimal performance as well as adequate recovery ability for your MMA training.

Plan your week in advance

Every Sunday or Monday (or whatever day works best for you) plan out your meals for the entire week. You can be somewhat flexible with this but at least you will have a basic guide to mixed martial arts nutrition that is tailored specifically for you and your schedule

Eat 6 small meals

I’m sure you have heard this by now since basically all sports nutritionists are in agreement about it. Eating smaller frequent meals as opposed to fewer larger ones can help curb your appetite and avoid binging. Also, eating small frequent meals can help keep your blood sugar levels stable, giving you better energy levels and keeping you in a fat-burning state.

Choose the right foods

Your diet should be made up mostly of lean proteins, complex carbohydrates, and unsaturated fats. Add lean meats, fruits, vegetables, low-fat dairy products, nuts, fish, poultry, legumes, and whole grains.

Variety, balance, and moderation are the keys to a proper guide to mixed martial arts nutrition planning

Different foods have unique sets of nutrients that are essential to your training and optimum health. Therefore consuming a variety of healthy foods and eating from different food groups must be a priority and minimizes any nutritional deficiencies. Avoiding unhealthy types of foods is essential; however, eating one treat meal per week can go a long way in satisfying your cravings without breaking up your entire routine.

Always bring a cooler with you

Once you plan your meals for the week, you’ll have to bring those meals with you every day. I have seen some of the best athletes carrying around coolers with quick meals, pre-workout shakes, snacks, etc. The risk of stopping at McDonalds will be reduced if you have a cooler full of delicious meals next to you. If you don’t have one, buy one immediately. It will be difficult to follow this guide to mixed martial arts nutrition without one.

Plan meals before and after your training sessions

When planning your meals for the week, make sure to make adjustments for your training. Plan a low-glycemic (slow digesting) carbohydrate rich meal about 3 hours prior to training and a moderate-to-high glycemic (faster digesting) carbohydrate rich meal immediately after training.

Stay hydrated

A guide to mixed martial arts nutrition wouldn’t be complete without discussing rehydration. Replacing water lost during exercise is vital to both performance and health. An athlete who is properly hydrated will have urine that is light in color, large in volume, and has minimum odor. With the exception of those taking vitamins, poorly hydrated athletes have dark yellow urine with a strong odor. Drink plenty of water before, during, and after exercise.

Guide to mixed martial arts nutrition action exercises

Here are three things you can do immediately to put these ideas into action.

First, plan out your meals for the entire week. It requires discipline, but you will begin to see and feel the benefits.

Second, get a cooler to carry your meals. I have several different coolers to suit my needs but do what works for you.

Third, make a commitment to always stay properly hydrated. This is very important because it can affect your performance and your overall general health.

MMA training and nutrition expert Billy Hofacker presents a combat sports guide to teach mixed martial artists about the pitfalls of overtraining and how to avoid it

I was compelled to write this article after I spoke with a popular east coast fighter about his recent experience in dealing with burnout. His case was not your typical exhaustion. His burnout was diagnosed and confirmed by a medical doctor. Therefore, I wanted to provide a combat sports guide that could help training addicts, like me, to avoid overtraining. Unfortunately, there continues to be many misconceptions regarding this phenomenon and my goal is to clear up some of the confusion.
Overtraining is defined as excessive frequency, volume, or intensity of training, resulting in fatigue. This fatigue is due to a lack of proper rest and recovery.

Overtrained or just lazy?

Some strength coaches claim that their athletes say they’re overtrained in an effort to skip training or practice. I’m sure this is true in many cases. However, I’ve seen too many cases of overtraining that I’ve been encouraged to write this combat sports guide.

Many of the fighters I train are full of passion, diligence, and discipline. Therefore, it’s when the following symptoms become prevalent in these athletes that they need to consider backing off and/or making a major change in their training:

• Improvement seems to stop
• High fatigue rate
• Withdrawal from sport and /or training partners
• Disturbed mood
• Elevated resting pulse
• Trouble sleeping (insomnia)
• Overuse injuries
• Difficulty maintaining proper body weight
• Excessive soreness
• Altered immune function (gets sick more easily)

The relationship between overtraining, nutrition, and rest

If you neglect your nutrition or your rest, your chance of experiencing overtraining or “staleness” rises exponentially. My hope is that this combat sports guide will help prevent this from occurring.

Exercising on a low carbohydrate diet can compromise your energy during training. Even moderate exercise in a state of relative glycogen depletion (caused by a lack of complex carbohydrate consumption) can cause overtraining and hinder performance. According to McArdle, Katch, and Katch in their book Sports and Exercise Nutrition, “Individuals undergoing heavy endurance training should consume on a daily basis 10 g of carbohydrate per kg of body mass.” It can take the body up to seven times longer to replace its glycogen reserves without an adequate amount of complex carbohydrates being consumed.

Be sure you schedule rest days into your training program. The smart athlete will follow this aspect of the combat sports guide. Your quality of training is more important than the quantity. Consider setting aside one complete rest day and another “light training” day per week. You’d be surprised to see how much better you’ll feel and perform.

Mix it up

If you woke up every single morning of your life and had cheerios for breakfast, you may eventually begin to hate this type of cereal. It’s the same with training. You need to mix up your workouts so the flame (your passion) doesn’t die out. Besides keeping you motivated, changing your workouts will yield better results. You’ll be faster and stronger because the body thrives off change.

Think long-term

Treat your martial arts training like it’s a marathon; not a sprint. In addition, you should set challenging but realistic goals.  Don’t copy the workouts of a full time UFC fighter if you’re just starting out. A certain pro fighter that I know trains 3 times per day, 6 days a week. It took years (and great genetics) for his body to be able to handle that kind of volume and intensity.

Listening to your body
While some athletes may use overtraining as an excuse to be lazy, this isn’t the case with many of the mixed martial artists I’ve worked with. I think deep down you know whether you’re being lazy or not.

As with many things in life, the key is patience. Recently I was sitting on the mat after a training session with some students, talking about a particular BJJ superstar. One of my students said, “I wonder what it’s like to be that good at something.” I couldn’t help but think about what this athlete must have looked like on his first day of training and how many times he had to “tap out” to become who he is today.

It’s hard to realize sometimes what people had to go through to get where they are. I wrote this combat sports guide to help you gain a better understanding of overtraining. As you train, consider the respected physician in your community who put in upwards of 10 years of schooling or the UFC champ who puts in hours in the gym most days for years perfecting his craft. It usually boils down to sustained effort over time that really determines your success as opposed to being born with a natural talent or ability.

Keep your antenna up to help recognize when you’re overtraining. In addition to staying mindful of how you feel, get adequate nutrition and rest while keeping your workouts fresh and exciting.

The best advice I can give you in this combat sports guide, if you forget everything else you just read, is something very simple that I learned from Matt Serra. I learned it from him when I was training for the Pan Jiu-jitsu tournament one year. I was feeling a bit rundown so I asked him how I would know if I was over-doing it. He said, “Go with your gut.” He advised me that sometimes I’d have to push through and other times I’d be better off just taking the day off. If I didn’t take that day off, then my training would be counter-productive anyway.

No other combat sports guide is needed except your own body. I didn’t need a scientific formula to tell me what to do. My body was telling me exactly what I needed to hear. It was my job to listen. Now it’s time for you to listen to your body and do the same.