February 2011
TABLE OF CONTENTS Subscribe Now – FREE
MMAR READER
1.) Letter from MMAR President
2.) MMA Fight Card Listings
3.) MMA Gym Directory
4.) Featured Professional Fighters
5.) Featured Amateur Fighters
6.) Featured Technique
7.) Industry Advice
8.) Health & Fitness
9.) Featured Videos & Pictures
10.) MMA Photography
11.) Sponsors and Links
Contributors February 2011
President: Michael Zuccarello Editor: James McCullough
Technique: SFF Academy Industry Advice: Ron Dayley
Industry Advice: Chris du Toit Industry Advice: Morne Swanepoel
Health & Fitness: Chris Pedroza MMA Photos: Piel Photography
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February 2011
LETTER FROM MMAR PRESIDENT Subscribe Now – FREE
MMARecruiter.com
San Diego, California
Phone: (619) 866-4198
www.mmarecruiter.com
Dear MMAR Readers,
Thank you for reading February 2011's issue of the MMAR Reader. In this month's issue we have
included some great industry advice articles. Be sure to comment on any articles you find interesting
online at www.mmarecruiter.com.
MMAR would like to give a special thanks to our monthly sponsors. Please be sure to visit our
sponsors' websites. Help support companies that are supporting MMA. If you are interested in
becoming a sponsor, please CLICK HERE for more information.
The winners for February 2011's Featured Fighter Contest are Dan Bolden and Justin Steave. If you
were not selected as one of this month's winners, please be sure to enter January's contest. If you
would like to be considered for next month's, please CLICK HERE.
Great news! We are making some new improvements to our website that should help enhance
everyones' networking experience on www.mmarecruiter.com. Please keep an eye out for upcoming
changes in the next few months. If you have any suggestions for the new site, please feel free to
submit them by CLICKING HERE.
Thanks again for everyone in our community's continued support!
Sincerely,
Michael Zuccarello
President
MMA Recruiter.com
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February 2011
FIGHT CARD LISTINGS Subscribe Now – FREE
**DISCLAIMER**
MMA Recruiter is not the promoter or matchmaker for any of the events listed below. MMAR only reposts the
fight card information. Fight cards are subject to change. Some fight card listings might be filled.
[ View All ]
02/01/11 - Ammys - Hays, KS
Cross the Line MMA is looking for amateur MMA fighters to fill spots on their upcoming fight card in Hays, KS in
February 2011.
02/04/11 - Ammys - Arlington, TX
SWMMA is looking for amateur MMA fighters to fill spots on their upcoming fight card on February 4th, 2011 in
Arlington, TX.
02/05/11 - Ammys - Elyria, OH
Rocktagon MMA is looking for amateur MMA fighters to fill spots on their upcoming fight card on February 5th in
Elyria, OH.
02/12/11 - Pro & Ammys - Honolulu, HI
IMMORTAL MMA is looking for pro MMA and amateur MMA fighters to fill spots on their upcoming fight card on
February 12th, 2011 in Honolulu, HI.
02/11/11 - Ammys - Lansing, MI
Amateur MMA fighters needed fill spots on an upcoming fight card on February 12th in Lansing, MI.
02/18/11 - Ammys - Modesto, CA
Amateur MMA fighters needed in Modesto, CA on February 18th.
02/19/11 - Pro - Springfield, MO
University Fight Tour is looking for pro MMA fighters to fill spots on their upcoming fight card in Springfield, MO on
February 19th, 2011.
02/19/11 - Ammys - Pittsfield, IL
Kage Force MMA is looking for amateur MMA fighters to fill spots on their upcoming fight card on February 19th,
2011 in Pittsfield, IL.
02/19/11 - Ammys - Humboldt, CA
Showdown in the Sapphiore 9 is looking for amateur MMA fighters to fill spots on their upcoming fight card on
February 19th, 2011 in Humboldt, CA.
02/24/11 - Ammys - Chicago, IL
Fight Card Entertainment is looking for amateur MMA fighters to fill spots on their upcoming fight card on
February 24th, 2011 in Chicago, IL.
Continued on the next page...
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February 2011
FIGHT CARD LISTINGS Subscribe Now – FREE
**DISCLAIMER**
MMA Recruiter is not the promoter or matchmaker for any of the events listed below. MMAR only reposts the
fight card information. Fight cards are subject to change. Some fight card listings might be filled.
[ View All ]
02/25/11 - Ammys - Reno, NV
Ultimate Reno Combat is looking for amateur MMA fighters to fill spots on their upcoming figh card on February
25th, 2011 in Reno, NV.
02/25/11 - Ammys - Miami, FL
ASAP Fight League is looking for amateur MMA fighters to fill spots on their upcoming fight card on February
25th, 2011 in Miami, FL.
02/26/11 - Pro & Ammys - Ponca City, OK
Art of War is looking for pro MMA and amateur MMA fighters to fill spots on their upcoming fight card on February
26th, 2011 in Ponca City, OK.
02/26/11 - Ammys - South Burlington, VT
Gym Wars is looking for amateur MMA fighters to fill spots on their upcoming fight card on February 26th, 2011 in
South Burlington, VT.
03/04/11 - Ammys - Reno, NV
Ultimate Reno Combat is looking for amateur MMA fighters to fill spots on their upcoming figh card on March 4th,
2011 in Reno, NV.
03/05/11 - Ammys - Las Vegas, NV
Sin City Fight Promotion is looking for amateur MMA fighters to fill spots on their upcoming fight card on March
5th, 2011 in Las Vegas, NV.
03/19/11 - Ammys - Burlington, VT
Burlington Brawls is looking for amateur MMA fighters to fill spots on their upcoming fight card on March 19th in
Burlington, VT.
03/19/11 - Pro & Ammy - Carroll, IA
American Cage Fighting Championship is looking for amateur MMA and pro MMA fighters to fill spots on their
upcoming fight card on March 19th, 2010 in Carroll, IA.
Continued on the next page...
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February 2011
FIGHT CARD LISTINGS Subscribe Now – FREE
**DISCLAIMER**
MMA Recruiter is not the promoter or matchmaker for any of the events listed below. MMAR only reposts the
fight card information. Fight cards are subject to change. Some fight card listings might be filled.
[ View All ]
03/19/11 - Ammys - Mesquite, TX
The United Amateur Cagefighters Association is looking for amateur MMA fighters to fill spots on their upcoming
fight card on March 19th, 2011 in Mesquite, TX.
04/09/11 - Pro - El Paso, TX
Fighter Physique is looking for pro MMA fighters to fill spots on their upcoming fight card on April 9th, 2011 in El
Paso, TX.
04/09/11 - Pro & Ammy - Louisville, KY
Second2None Cage Fights is looking for pro MMA and amateur MMA fighters to fill spot on their card on April 9th,
2011 in Louisville, KY.
04/16/11 - Ammys - Redding, CA
Rogue Warrior Cage Fights is looking for amateur MMA fighters to fill spots on their upcoming fight card on April
16th, 2011 in Redding, CA.
05/21/11 - Pro - Los Angeles, CA
National Fight Alliance is looking for pro MMA fighters to fill spots on their upcoming fight card on May 21st, 2011
in Los Angeles, CA.
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February 2011
MMA GYM DIRECTORY Subscribe Now – FREE
USA MMA GYMS
Alabama Alaska
Arizona Arkansas
California Colorado
Connecticut Delaware
Florida Georgia
Hawaii Idaho
Illinois Indiana
Iowa Kansas
Kentucky Louisiana
Maine Maryland
Massachusetts Michigan
Minnesota Mississippi
Missouri Montana
Nebraska Nevada
New Hampshire New Jersey
New Mexico New York
North Carolina North Dakota
Ohio Oklahoma
Oregon Pennsylvania
Rhode Island South Carolina
South Dakota Tennessee
Texas Utah
Vermont Virginia
Washington West Virginia
Wisconsin Wyoming
INTERNATIONAL MMA GYMS
Africa Asia
Australia Canada
Europe Japan
Mexico South America
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February 2011
FEATURED FIGHTER – PROFESSIONAL Subscribe Now – FREE
[ Get Featured ]
[ View Profile ]
Fighters Information
Name: Dan Bolden
Location: Chicago, IL
Age: 34
Skill Level: Professional
Weight Class: 185lbs
Height: 5' 9”
Pro Record: 13-5-2
Fighting Style: Striker
Booking Information
Management Company: Self Managed
Training Information
Gym: Multiple Camps
Location: Midwest
Instructors: Roberto Ramerez, Sam Colona, Steve Colon, A. Davis Melvin Bland
Training Partners: Terry Martin, Shonie Carter, Louis Taylor, Edson Berto, Steve Broman
Accomplishments
Accomplishments: ISCF World Classic Champion, Midwest Ultimate Cage Fight Champion, Titan
Grappling Champion
[ Vew Profile ]
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February 2011
FEATURED FIGHTER – AMATEUR Subscribe Now – FREE
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Fighter's Information
Name: Justin Steave
Location: Weirton, WV
Age: 21
Skill Level: Amateur
Weight Class: 149lbs
Height: 5' 9”
Ammy Record: 12-5-0
Fighting Style: Wrestling
Booking Information
Manager: Self Managed
Email Address: steavjm@aol.com
Website: www.facebook.com/jsteave
Training Information
I Train At: Mainstreet MMA and H2o
Location: Weirton, WV
Instructors: Tommy Yankello - Boxing, Robert Meese - Jiu Jitsu, Justin Waters – Wrestling,
Accomplishments
Accomplishments: 2010 National Amateur Featherweight NAAFS Champion, Cleveland Golden
Glove Boxer, NAGA 3rd Place Advanced Division, 2nd Place Kumite Blue Belt Gi
Division.
[ View Profile ]
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February 2011
FEATURED TECHNIQUE - PUSH UP Subscribe Now – FREE
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Name: SSF Submission Academy
Address: 812 College St. Clarksville, TN 37040
Website: www.mmaclarksville.com
Phone: (931) 920-8456
SSF Submission Academy fighter Steven Durr will demonstrate an upper body workout that he is
using with his conditioning sponsor Circuit Athletics (www.circuitathletics.com).
1. Steven starts in the push up position. 2. Steven does a push up.
3. Steve does a push up and spins to his right. 4. Steven continues the rotation.
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February 2011
FEATURED TECHNIQUE - PUSH UP Subscribe Now – FREE
5. Steven returns to the start position. 6. Steven then does another push up.
7. Steven then rotates to his right again. 8. Steven is half way through his rotation
9. Steve continues his rotation to the right. 10. Steven returns to the start position.
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February 2011
FEATURED TECHNIQUE - MOUNT ESCAPE Subscribe Now – FREE
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Name: Combat Coaching.com
Instructor: Morne Swanepoel
Website: www.combatcoaching.com
1.Keep your elbow on inside of opponent's leg. 2.Turn your hips vertical, shrimp and turn.
3.Use arm to create space between opponent's 4. Turn to your stomach & knees, scoot out the
leg. back door.
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February 2011
FEATURED TECHNIQUE - MOUNT ESCAPE Subscribe Now – FREE
5. Scramble to your knees and escape the mount.
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February 2011
INDUSTRY ADVICE Subscribe Now – FREE
[ Submit Your Advice ]
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Name: Octagon MMA
Address: Secunda, South Africa
Phone: (078) 956-9342
Cross Training
By: Chris du Toit
A lot of my students approach me asking if it would be a good idea to do cross training at a boxing
club, wrestling club or other martial arts style club. I always encourage cross training, because it gives
you a more in depth view of single facets that MMA is made up of. Let’s face it, MMA uses a lot of
boxing’s punches and defense, but that is only one small aspect of the MMA game. A common
mistake many fighters make is to assume that if they can box like a pro, it will make them unbeatable
in their stand-up game. They forget that MMA consists of more than just fancy boxing moves and,
despite a lot of similarities, the difference between MMA and boxing is vast. MMA has a squarer
stance versus the angled-off stance of a boxer, the way these fighters move and defend is different,
and this is to name but a few differences between them.
The same applies for cross training Kick-boxing and Muay Thai for MMA. Don’t get me wrong, both
are excellent disciplines and being proficient in either one of those will definitely give you a huge
advantage in MMA. I would even go so far as saying “It will almost complete your stand-up and clinch
game”, but there will still be holes in your overall game. The advantage in cross training with different
disciplines comes in the exposure to other fighters, and adapting your skills to cope with whatever
they are throwing at you. If they come at you with something you are not familiar with, they will most
probably teach you how to deal with it.
A lot of fighters when cross training try to re-invent the wheel. If you know what a round kick looks like,
and it works for you, why would you want to kick it differently? Sure you might say “They way they do
it, lands it much harder.” And that might be true, but you also have to ask the question “At what cost?”
and “What will I be compromising if I change my kick?” You have to look at everything from an MMA
perspective. If you change your fighting stance to a more angled-off stance like a boxer, your
opponent will have a smaller target to hit but how will you sprawl when he attempts a takedown? You
might have to adapt an entire series of your regular attacks, defenses and mobility just by changing
one small aspect of your game to adapt with techniques that were learned during cross training.
Continued on the next page...
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February 2011
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Cross Training
By: Chris du Toit
The problem, you might realize that trying to fix something that wasn’t faulty was a bad idea, when
you are waking up on the cage or ring floor. I see everyday how people get frustrated with a certain
part of their game, and we as humans like short cuts and quick fixes, and that is the wrong motivation
for cross training. Sometimes the only problem with a fighter’s game, is experience or the lack thereof.
Instead of sparring more, working combos, or working defense, they go in search for that “magic key”
that will fix their frustration and quite often they don’t find it.
All of us have at one stage in our training felt as if we are simply not getting it right, as if we have hit a
speed bump or plateau. And lots of times the fault lies with us. Some of us were indeed not keeping
that right hand up, not keeping the chin down or whatever your flaw might have been, but it gets
corrected by your coaches and trainers and they will keep on correcting it until you get it. Cross
training with the “magic key” mindset will not fix these flaws if you don’t fix them yourself.
So in conclusion, is cross training a bad thing? Not at all, providing you do it with the right mindset. If
you feel you are lacking skills on the ground, go to a BJJ gym, for stand-up go to a Muay Thai or
Boxing Academy. But go build experience for MMA rather than learn a new style. Remember, moves
and techniques taken from these styles for use in MMA have already been adapted and changed to
work for MMA, and the techniques that weren’t borrowed, got left out for a reason. Happy training and
remember, Never Back Down!
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February 2011
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Name: SSF Submission Academy
Address: 812 College St. Clarksville, TN 37040
Website: www.mmaclarksville.com
Phone: (931) 920-8456
Shut Up an Get on The Mat
By: Ron Dayley
This is for all those guys that say they want to be fighters. If you train to get in shape, or because you
like gym camaraderie, the following isn’t directed at you.
“I can’t train today because I am sore, have a cold, hyper extended my elbow, have a headache, my
knee hurts…” Come on guys, training injured or not feeling 100% is part of the game.
Work through the minor injuries and discomforts. How the hell are you going to be able to hang with a
guy who is willing to sacrifice his body to become the best if you won’t train because you‘re sore?
Hell, I am 40 years old with a neck injury, two bad knees and my shoulder and hip dislocate whenever
the hell they feel like it, but I still train and can outlast most of the guys in class. Actually, let me correct
that; there’s not a person in class that can outlast me.
So when my fighters tell me they can’t train because they’re gassed or hurt I don’t want to hear it.
Period. End of sentence. Shut up and get on the f’ing mat. Now!
My friend Max Bishop had a heart attack a few months back and died, yeah, that’s what I said: HE
DIED. But the doctors were able to bring him back. It’s only been about two months and he’s already
back teaching at his gym.
Now Max has the ultimate trump card. Can you imagine when one of his guys tells him that he has to
sit out of class because he sprained his ankle? Max is like, “I died and I’m out here, get your ass back
on the mat.”
Continued on the next page...
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Shut Up an Get on The Mat
By: Ron Dayley
Now there are the occasional injuries that you do need to take time off for and let heal but they are
much rarer than most guys think. Most of the time you’re just being a pussy. Push through it and train.
If you’re training just for fun, then that’s a different story, but if you are a fighter, pain tolerance is a
major part of the game. Suck it up; stop looking for an excuse not to train. If you find yourself coming
up with excuses all the time, then maybe it’s time to look into yourself and see if you really want to be
a fighter… if you have what it takes to be a fighter.
Anyone can learn technique, but you can’t learn “heart”. If you don’t have heart then you will never be
a real champion.
“Heart” is the single biggest factor I look for in fighters. I am confident in my abilities as an instructor
and in my instructors’ abilities, we can teach a guy all sorts of ways to hurt someone, to win, but we
can’t teach heart.
It’s the single thing that every instructor searches for in prospective fighters. Without it, it doesn’t
matter how technical the guy is, how good the guy is, against someone with heart he will always
struggle, and eventually lose.
Conditioning is another thing that you have to work on. I’ve seen guys with much better skills lose to
guys that are in better cardio conditioning than them.
Once a fight goes into the 2nd round, the better conditioned guy is at the advantage. Conditioning and
heart are an unbeatable combination. Conditioning is something we all can achieve.
Most schools do 5-15 minutes of conditioning, but at SSF Submission Academy we treat conditioning
as a priority.
Every class at SSF has a minimum of 30 minutes conditioning, and then conditioning is brought in
various ways throughout the remainder of the class.
Some days we will work an entire class on conditioning and rolling/sparring. Running on a tread mill
for a few miles a day isn’t enough.
Fighters or wannabe fighters: there is no excuse for gassing out, giving into pain, or well, like I said,
just being a pussy. Shut up and get on the mat.
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Name: SSF Submission Academy
Address: 812 College St. Clarksville, TN 37040
Website: www.mmaclarksville.com
Phone: (931) 920-8456
That’s Not How My Old Teacher Taught Me
By: Ron Dayley
I know that every instructor out there has had a student say to them, “That’s not how I learned to do
that” or “I learned to do it like this.”
Every submission and set up is a little different from one person to the next. There are many ways to
do each submission. Catch-as-catch will have a different grip or angle for a move than BJJ but it
doesn’t mean that one is right and the other is wrong.
There are a million variations to each move, so yes, you may have been taught it one way. Now shut
up and learn it the way your instructor is showing you. It’s good to have variation; everyone needs to
play to their own attributes.
I have a hip injury and find it hard to do certain things so I have adapted to work around the injury, so
the “right” way doesn’t work for me. I spent a lot of time with Larry Hartsell, he was great at showing a
move and then four or five variations of it and letting you know what style they were from.
It always amazed me at how similar they were but how each one “hit” a little differently. Erik Paulson is
another guy that will show a few variations and tell you where they come from.
It makes training a lot more fun and I enjoy the history lessons involved with this. You may find that
you like catch-as-catch better then the BJJ way or the Sombo way better then the Catch way.
Please don’t argue with your instructor or tell your training partner a different way of doing something
while you should be drilling the technique that your instructor is teaching you. I bet more often than
not, your instructor knows the move you are showing and will show that version some other time.
Open up your mind and learn the other variation; after all, isn’t that what you are paying him for?
Continued on the next page...
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That’s Not How My Old Teacher Taught Me
By: Ron Dayley
The other students don’t appreciate you wasting their time and taking away their training time trying to
show how much you know. If you have a version of something that you think is something your
instructor doesn’t know then show him while the others are drilling and not while he is teaching.
This way he can show you or explain to you why he chose to show the version he wanted instead of
the one you know. If you do know a version he didn’t, then I’m sure he will be happy to learn from you.
I know all self-assured and schooled instructors are always open to new techniques and ideas, and
know that they too can learn from anybody.
You should “master” a couple of moves from every position, but you should know as many techniques
as possible so you can at least see what the other guy is setting up. Keep learning. The study of
submissions never ends.
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February 2011
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Name: SUPREME ASSAILANT
Location: El Paso, TX
Phone: (915) 443-1278
Website: www.supremeassailant.com
Specialized Tips to Improve Strength and Conditioning For MMA
By: Chris Pedroza
Mixed Martial Arts is probably one of the most complete sports you will ever meet. And if you want to
be a good MMA athlete, you have to be a complete athlete. You not only need strength and technique,
but also endurance, flexibility and lots of other physical features developed with a considerable
amount of training.
If you want to improve your strength and conditioning for MMA, you should definitely look into the five
following tips
1. Train specifically for MMA
As dull as it may sound, going to the gym, lifting weights like a bodybuilder and running 10 miles a day
will not help you in MMA. Of course, it is better than nothing, but you still need a specific training
regimen. What you should understand is that every sport requires a specific body that is usually
determined by the rules of the sport themselves. The best example here involves running. A sprinter’s
body doesn’t resemble a marathon runner’s body, and you won’t see the massive Justin Gaitlin win a
26 mile race with his type of physique. If you want to train strength and conditioning for MMA, do it like
an MMA fighter, not like a power-lifter, football player or a sprinter.
2. Don’t forget the neck
The neck plays an important role in an MMA fight, but its training tends to be neglected. And a strong
neck in the ring or in the cage is a huge physical advantage. Think Ricardo Arona vs Quinton Jackson.
A stronger neck might have prevented Arona from passing out from the slam. Strong neck muscles
not only allow you to better survive a slam, they also prevent some common injuries in MMA. They
make you less prone to neck cranks, enhance your ability to bridge, allow you to take punches better
and much more.
Continued on the next page...
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Specialized Tips to Improve Strength and Conditioning For MMA
By: Chris Pedroza
3. Integrate circuit training into your routine
While lifting weights and doing regular cardio exercises such as running is necessary for an MMA
athlete, circuit training should not be left out the picture. You can do it twice a week and it will boost
your specific strength and endurance. Try to integrate as much as you can exercises that simulate
situations that you encounter in an actual fight and forget about the isolation exercises. Mixed Martial
Arts techniques, especially when it comes to the ground game, tend to involve the whole body and not
just a distinct group of muscles.
4. Develop a strong core
If you want to take it slow and focus only on a part of your body during strength training, that specific
part should be your core. If it’s strong, you will be able to physically handle any situation that could
occur in MMA. You need it when you are striking, you need it when you clinch, you absolutely need it
for the takedowns and, without it, your ground game is equal to none. If you can get the core of a
gymnast or, even better, the core of a wrestling champion, half of the strength work for MMA is already
done.
5. Eat right
Choose a diet that works for you. There is no universal recipe, so you will have to experiment a little in
order to find out what’s good for you. Avoid sweets as much as you can, drink lots of water and stay
healthy. You will feel the difference in the gym.
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Name: World Champion Andre's MMA Academy
Website: www.andresmma.com
Phone: (636) 724-2900
Frequency, Intensity, and Duration
By: Mike Woolley
First of all I’d like to say "Happy New Year" to everyone right off the bat as I’m writing this on January
3, 2011. This month I would like to go over my views on frequency, intensity, and duration of your
training sessions. I would like to immediately state that there is no one correct balance of these three
factors. Each school has its own ideology, each coach has their own beliefs, and every athlete
requires different recovery rates. There must be a balance between the three of these factors though.
If an athlete works out twice a day, as hard as he can, for long periods of time, there is no doubt that
he will at some point sustain an injury from not allowing himself to recover. At the same time if the
same athlete trains once per week, barley breaks a sweat, and leaves 20 minutes after getting to the
gym, how can that person expect to win in one of the most demanding sports around?
In the case of MMA fighters we have relatively short contests, compared to a football game or a
marathon runner. We also require a far more intense pace from our muscular, cardiac, and nervous
system than most other sports require. We do not have the luxury of time-outs or halftimes. Sixty
seconds, that’s all you get, then be ready to continue the fight.
Usually the balance I try to find is more frequent training of moderate to very intense sessions that last
a shorter duration. I emphasize a shorter duration because I want my fighter to put out all they have in
a short amount of time. With a fight only being 15 minutes to put out everything that you have,
wouldn’t it be more efficient to do as much cardio as you can in 15-25 minutes as hard as you can
opposed to a 1 hour run?
When working a specific technique or making corrections it is always better to take your time, don’t
rush the fundamentals of what you are trying to learn. For example, when working heel hooks for the
first time extreme care should be taken. Nobody wants to get a knee repaired.
So what I would suggest when preparing for a fight is to; 1. Work hard when you are in the gym; 2.
Don’t let your sessions last more than an hour and a half (put in all that you physically can in that
amount of time); 3. Give your body the time it will need for recovery. Training around, or worse yet
through, an injury from overuse/training is counterproductive. Train hard, fight easy!!!
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HEALTH & FITNESS Subscribe Now – FREE
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Name: SUPREME ASSAILANT
Location: El Paso, TX
Phone: (915) 443-1278
Website: www.supremeassailant.com
Why Does Interval Training Burn More Fat?
By: Chris Pedroza
With interval training, you perform short bursts of intense exercise, then take a longer period to
recover. For example, sprint all out for 20 seconds, then walk for 60 seconds. Interval training burns
more calories because of the intense bursts of work. The faster you burn 3,500 calories, the faster you
will burn fat. You can do interval training with any method of exercise, including running, swimming,
biking and step aerobics.
SIGNIFICANCE
Interval training allows you to exercise at higher levels of intensity compared to continuous aerobic
exercise. When you alternate between short bouts of very-high-intensity exercise with lower-intensity
exercise, your body is able to process lactic acid build-up, therefore reducing fatigue. You are then
able to burn calories and fat at a faster rate compared to less intense, longer aerobic exercise.
IMPROVED ABILITY TO BURN CALORIES AND FAT
Training at such high intensities utilizes your body's short-term energy systems: When the exercise
bout lasts for up to 3 minutes, you are using mostly muscle glycogen, the stored form of glucose.
When you consistently train at high intensities using these systems, you increase your capacity to
work harder, thereby more calories and fat at a faster rate.
POST EXERCISE CALORIC AND OXYGEN CONSUMPTION
At rest, your body needs oxygen and calories from carbohydrates, fat and protein to maintain life. You
need more calories and oxygen to perform exercise, especially at high intensities. Once you stop
exercising, your body still requires calories and oxygen as it works to bring you back to resting levels.
Your body uses more calories and oxygen after high-intensity interval training than after steady-state
aerobic exercise to return to a resting state.
Continued on the next page...
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Why Does Interval Training Burn More Fat?
By: Chris Pedroza
TIME FRAME
The key to interval training is exercising at high intensities for at least 10 seconds, but no more than
three minutes. The National Strength and Conditioning Association recommends specific work-to-rest
ratios for interval training: if your work interval lasts up to 10 seconds, use a ratio between 1:12 and
1:20; if your work interval lasts 15 to 30 seconds, your ratio is 1:3 to 1:5; if your work interval lasts
from one to three minutes, use a ratio of 1:3 or 1:4. For instance, if you sprint for 20 seconds, using a
ratio of 1:3, your rest period should be 60 seconds.
CONSIDERATIONS
You can burn calories and fat faster when you do interval training at least two days a week. However,
you need to use a different work-to-rest ratio to prevent over-training and to reduce your risks of injury.
For example, your first session could be a sprint for 15 seconds with a walk of 45 seconds for 20
minutes total. Your second session of the week could be a sprint for 60 seconds and a walk for three
minutes for 30 minutes total. Keep in mind that your 60-second sprint is faster than your run, but
slower than your 15-second all-out effort. There needs to be at least two days between interval
sessions.
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The Importance of Cryotherapy?
By: Chris Pedroza
CRYOTHERAPY is the local or general use of low temperatures in medical therapy or the removal of
heat from a body part. It has been around since the 1880-1890s.
The goal is to decrease cellular metabolism, increase cellular survival, decrease inflammation,
decrease pain and spasm, promote vasoconstriction, and when using extreme temperatures, to
destroy cells by crystallizing the cytosol. The most prominent use of the term refers to the surgical
treatment, specifically known as cryosurgery. Other therapies that use the term are cryogenic
chamber therapy and ice pack therapy.
In other words, when the average joe/jane and competitive athlete uses intense interval training, they
are constantly training with extreme output and are breaking down muscle tissues to the max. Athletes
use ice baths to mimic the CRYOTHERAPY process and allow them to recover quicker, so they can
continue the next day with their training regimen.
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