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MMA Strength and Conditioning – How to Reach any Performance Goal through the Habit of Consistency

“Success consists of a series of little daily victories.”
-Laddie F. Hutar


When I first began training in BJJ I was hooked immediately. I trained every possible chance I had and as a result made quick progress. Somewhere along the way for a variety of reasons I became inconsistent with my training. It was a real wake-up call when I realized that guys who started training after me were slowly and steadily passing me by. At that moment I re-committed to my training. I began competing as much as possible and set specific measurable training goals for myself.

Everyone I know who is successful in their given field takes consistent action. There are no exceptions. This principle isn’t limited to MMA strength and conditioning. My accountant is a former client of mine and a partner in a successful accounting firm on Long Island. It shouldn’t be a surprise that he used the same persistency in his fitness program that he used to get ahead in the business world. It’s been over 10 years since I first trained him and if I call his office at 7 AM on any given day I can expect 2 things -- He will personally pick up the phone (he likes to beat the Long Island traffic and get to work early) and he’ll tell me all about the intense workout that he did earlier that morning.

What’s Your Top MMA Strength and Conditioning Goal?

Some people can focus on many goals at once. However, I’ve found that most people do better with having one primary goal and other sub-goals. What I like to do with the athletes I train is help them establish where they would like to be a year from now in regards to their fitness. Then we break that down into smaller chunks. Here are some areas for you to consider.
  • Prehab-Injury prevention
  • Regeneration-Faster recovery from injuries and training
  • Skill training-Maintaining a high level of skill
  • Muscular strength
  • Cardio
  • Flexibility
  • Performance nutrition
  • Speed and Agility
Set Routines to Stay on Track

Creating routines will help you feel more relaxed as you balance family, work, and training. Setting up routines and following them will enable you to take some control over your time to do the important things (like training) on a consistent basis.

Here are some tips for creating the ideal training routines:
  • Make a list. Jot down all the things you need or want to do in regards to your training. This can include things like running, resistance training, flexibility training, recovery training, dedicating a block of time each week for “repping,” studying instructionals, preparing food, etc.
  • Don’t forget the personal stuff. Not to turn this into a “self-help” article but the more organized your personal life is the better your training will be.
  • Schedule it. Put these things in your schedule. If you need to prepare food once per week for 2 hours, put it in your schedule and treat it like a doctor’s appointment. Do this for all (or as many as possible) of the items on your list.
  • Experiment. Now that you’ve got your new schedule, try it out. Do a weekly review of how it went. If it worked, great. If not, try to figure out why and adjust accordingly.
  • Stick it out. Again, the key is consistency. Once you find a routine that works, make it a habit.
You are not alone

Once you realize that you’re not alone things become much easier. Recruit the help of others for knowledge, support, and motivation. I’ve found that people are usually happy to help as long as you are sincere. Here are some ways you can use other people to help you remain consistent.
  • Training Partners. Find a training partner to meet at the gym. You’ll be much less likely to be a no-show if someone else is relying on you.
  • Hire a coach. This could be a strength coach that could help you develop a program or a grappling instructor to help you with a specific strategy.
  • Share your goals. There is tremendous power in telling someone you trust your goals and ambitions. They can provide positive support along the way.
In the beginning of this article I shared about the consistent action that my accountant takes. He works hard every day whether he feels like it or not to improve his business and health. Remember, ultimately where you wind up with your training will be a result of all of the individual training sessions along the way. So, have the courage to be and do your best and I promise you’ll be glad you did!

“Many of life’s failures are people who did not realize how close they were to success when they gave up.”
-Thomas Edison

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