Joes Presentation in PDF

STRENGTH & CONDITIONING FOR COMBAT ATHLETES.
Copyright 2012 Ark Light Media Group, LLC All rights reserved.
COPYRIGHT AND LEGAL NOTICES:
All material presented herein, is protected by copyright and may not be reproduced, copied, distributed or used, in whole or in part, without the express written consent of Ark Light Media Group, LLC. No audio or video recordings may be made of any part of this presentation without prior written authorization of the above company. All rights reserved.
This information is intended for a national audience. All material presented to attendees, in any media or form whatsoever, is intended for informational purposes only. Current or specific information is intended to serve as examples only are are not to be construed as advice. Specific use or application of any information presented is the sole and individual responsibility and risk of the attendee. Ark Light Media Group, LLC it agents or representatives makes any claim, either direct or implied, of specific results gained by the application of any material presented. Always consult your physician before beginning or changing your nutritional or exercise programs.
Interviewed and worked with some of the top performers in the BJJ and MMA world. PROPER Strength, Conditioning and Nutrition are critical for future success in the sport. This has been clearly seen in other main stream sports. NFL, NBA, MLB.
The sports of MMA and BJJ are quickly evolving More elite athletes are now in the sport
The level of excellence will no longer be dominated by technique alone. Strength, Conditioning and Nutrition will be the difference.
Copyright 2012 Ark Light Media Group, LLC All rights reserved. 6
Combat sports are the only competitive sport that can end at any time Strength and conditioning directly impact that.
20,000 foot view for designing a program in preparation for an event. Whether you are a Coach or a Player
It is important as an Athlete or a Coach to know that you will have only One Worst Day and One Best Day
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Teams and fighters would have the ability to work on technique that would be a surprise to competitors.
"Styles" and "Games" would be introduced at major competitions....think, X-Guard, 50/50, Half Guard, etc. YouTube, allows those techniques to be available for review.
Strength, Conditioning and Nutrition will get you "to your move" more quickly and allow you to be dominant. Speed, Suddenness, Recognition of Threat, Response to Threat
All are directly impacted by your level of preparation and Endurance Threshold
Muscles use fats, proteins & carbs for energy. Energy System Dependent Intensity + Duration
Constantly transitioning between systems Workload dictates
Surfing the lactic acid wave.

ATP / Anaerobic / Aerobic Discuss BJJ / MMA muscle
Training program to dominate.
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Brooks G, Fahey T (1996) Exercise Physiology
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Fox EL, Matthews DK (1974). Interval Training
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Explosive energy
Already in cells Immediate work
Up to 8 seconds / Athlete dependent.
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Engages after ATP blown
2-3 Minutes (Athlete / diet dependent)

Phase where Lactic crash can occur, when lactic exceeds ability to process
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Recovery and Regeneration Weeks are critical to the athlete. Over training is highly likely for elite athletes. R & R weeks will give the mind and body a chance to heal and "catch up" Signs of overtraining are:
Interrupted sleep / Lack of Motivation Unexpected injury / Tendon, ligament and Joint issues Irritability.
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* Essentials of Strength Training and Conditioning, Thomas R Baechle Copyright 2012 Ark Light Media Group, LLC All rights reserved.
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Fiber that grow due to enormous stresses

Think cables that are braided on bridges Adaptation causes muscles to grow in size
Olympic Lifters
Strong men
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Sarcoplasm, fluid and energy sources surrounding myofibers Increase size of blood vessels & reservoirs surrounding myofibers, increase endurance Higher reps/more time under stress.
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Muscles & sarcoplasm gets stressed Adapts, responds, and facilitates larger / increased capacity for reservoirs / blood vessels. Longer times successfully in the ATP/ anaerobic zone & quicker recovery in it.
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Edson Barbozas UFC 142 Camp
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Goals:
Building muscular base
Tendon and ligament preparation

Neurological response Athlete confidence.
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Notes If possible independent movement Heavier Loads, safely Not trying to be a weightlifter or power lifter Assumes athlete has been active Consuming large # of calories 3x week Cardio 5x per week
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5 sets includes the warm-up set:

Alternating Push Pull 4-6 reps. Jammer 4-6 reps. Chest Press 4-6 reps. Lat Pulldown 4-6 reps. Shoulder Press 4-6 reps. High Rows 4-6 reps. Alternating Leg Press 6-10 reps. Box Step ups with Dumbells 4-6 reps.
Goals:
Skeletal musculature under constant stress
Increase lactic acid threshold

Mitochondria development.
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Week 1 Train Rounds 1/3/5

Dumbell Chest Press 15/20/20 reps. Bentover Row with barbell 20/20/20 reps. Standing Squat Machine 20/20/20 reps. Dumbell High Rows 15/20/20 reps. Lateral Raises up and outs 15/15/15 reps. LandMine Rotations 12/side
Rounds 2/4 Treadmill 7.5 mph @ 15degree incline 30/30s by 5 reps.
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Rounds 1/3/5 Incline Press 20/15/20 reps Upright Rows 15/20/15 reps Dumbell Pushups 10/side Squat cable jumps 15 reps Box stepups w/dumbbell 10/side Hanging 30s
Rounds 2/4 Treadmill 7.5 mph @ 15degree 30/20s by 6
Rounds 1/3/5 Straight bar cleans 15/20/15 reps. Incline Dumbbell presses 15/20/15 reps. Box Step ups 10 per side Dumbbell Bench Press 20/15/20 reps. High Row Dumbells 15/15/20 reps.
Rounds 2/4 Treadmills 7.5 mph 15 degree and 30/15 x 7 reps.
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Goals:
Prepare the athlete physically and psychologically for the event Event specific movements incorporated in training Manage potential over-training
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Treadmill 30/20 by 3 Dumbell Pushups 8/side Resistance Band Sprints 2 by 30 yards 90 lb sandbag drop and runs 30 yards x 3 Treadmills 30/20 by 3 (7.5mph @15 degrees)
Jump Squats by 30 yards by 2 Dumbell Cleans by 15 40 lb Ball Slams / Jumps by 12 Treadmills 30/20 by 4 (7.5mph @15 degrees) Landmine Squat Press by 10 each arm
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Battling Ropes Jumping Jacks by 25 Box Jumps 20 reps 30 yard sprints by 8 (first 4 steps explosive) 90 lb Sandbag Squats Treadmills 30/20 by 5 (7.5mph @15 degrees)
Barbell Knees to Feet press by 10 Schwinn Aerodyne 40/20/40 Battling Ropes Jumping Jacks by 25 Chins by 12 Schwinn Aerodyne 40/20/40
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Keep the Motor Running

Intensity Remains the Same, Duration Cut by 50 Percent Think Speed Weight Management Effort in Gear
Technique & Strategy Heavy

Protein Foods

Carbohydrate Foods
Fat Foods

Salmon Tuna Tilapia Chicken Turkey Lean Red Meat Omega 3 Eggs (2) Low-fat Yogurt (1 cup) Swiss Cheese (3 slice) Mozzarella Cheese Cottage Cheese (1 Cup)
Spinach
Cabbage
Broccoli Tomatoes Cauliflower Broccoli
Avocados
Strawberries Blueberries Raspberries Oranges Sweet Potato Quinoa (Ancient Grains) Whole Oats (Large Flake) Whole Wheat Pasta Whole Grain Breads Brown Rice (1 Cup) Rice & Beans
Pecans Walnuts Cashews Almonds Brazil Nuts Extra Virgin Olive Oil Fish Oil Flax Seeds & Flax Seed Oil
Supplemental Protein
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Anavite Sport Multivitamin with BetaAlanine, L-Carnitine, L-Tartarate Superpump Max Pre-workout formula with L-Citrulline, L-leucine, L-aspartate Myofusion Post-workout formula with high absorption proteins
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STRENGTH & CONDITIONING FOR COMBAT ATHLETES.

COPYRIGHT AND LEGAL NOTICES:

Surfing the lactic acid wave.

ATP / Anaerobic / Aerobic Discuss BJJ / MMA muscle

Training program to dominate.

Brooks G, Fahey T (1996) Exercise Physiology

Fox EL, Matthews DK (1974). Interval Training

Up to 8 seconds / Athlete dependent.

Engages after ATP blown

2-3 Minutes (Athlete / diet dependent)

Fiber that grow due to enormous stresses

Edson Barbozas UFC 142 Camp

Building muscular base

Tendon and ligament preparation

5 sets includes the warm-up set:

Skeletal musculature under constant stress

Increase lactic acid threshold

Week 1 Train Rounds 1/3/5

Rounds 2/4 Treadmill 7.5 mph @ 15degree incline 30/30s by 5 reps.

Keep the Motor Running

Technique & Strategy Heavy

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