So good it is...not so good

 Been a while, mostly due to moving home – another place in another country! And it brought an interesting insight a few days ago…

I went to do my regular fitness routine in an outdoors place, and there was a group of three guys, aged 18-21, also working out. We struck a conversation at one point, did some work side by side, in very good spirits, when they noted that it took me longer to break sweat and start breathing heavily then it was the case with them. The stumbling point is they I was definitely NOT in better shape than they were. And the exercises were not new to them in terms of technical demands. 

It then hit me – the reason was movement efficiency! With a bit more than 35 years of training behind me, I have acquired a certain degree of command of my body that allows me to perform with less energy expenditure then a lot of folks out there. Isn’t it great!?

Well, for the most part yes, it is. However, it occurred to me that maybe this efficiency is what leads to plateaus in one’s exercising progress. While it is a commonly accepted truism in the strength and conditioning circles that there needs to be periodical changes in training regime, it is usually ascribed to the muscular adaptation to the training load. But, how about neural adaptation? 

Now, we will probably all agree that good form in execution of a movement is desirable, particularly for injury prevention reasons. On the other hand, what happens when our technique becomes so good that it then requires the increase in training load, volume or intensity, which again increases the chance of injury? Hmm…it’s a thing of balancing on a line between these sides, as it seems. 

When it comes to strength training, especially lifting, it is not all that much of a problem, and the solution is fairly simple – adding more weight typically resolves the issue. Conditioning, however, poses some interesting challenges. If one is looking to enhance the specific endurance for their chosen discipline, they are well advised to work on it via the movement types that mimic the demands of the discipline, swimmers should swim and runners ought to run etc. And this is where the efficiency comes in like some kind of obstacle!

Let’s say we want to work on conditioning by means of hitting the pads or a bag. In the early stages of training the trainees look rather awkward and get winded pretty quickly, or course. But as the technique improves, along with cardio, there are some plateaus awaiting. What is the solution then? More rounds? That would entail longer training sessions, hence potential scheduling difficulties. Higher intensity then? OK, but how hard and fast you can go before your technique starts deteriorating and chance of injury looming? 

Admittedly, I have no good answers at this point. It is probably, again, the thing of balance and mixing it out. But let me tell you – things get harder to juggle with age. Well, certain age anyway… At this point in my life (getting 50 in a few months), with family and job obligations, time is a premium currency, especially if you are not willing to let some things go. It is possible that the problem is in unrealistic expectations from oneself. Like I sometimes say, the most harmful thing for a middle aged man is the memory of himself a decade or two ago. 

Sorry if this entire post comes over as a rant. I’d be glad to hear from anyone who has informed opinion or advice on the above questions. 

Self inflicted violence

 Nobody likes getting bad news, even when they are not directly related to themselves. Sometimes such news wake up and put to the forefront those hard questions that we often seek to ignore or sweep under the proverbial rug. This time, it was the report of BJJ and MMA legend Rickson Gracie being diagnosed with Parkinson's disease. And being that in this regard he joins other legends in the domain of combat activities, most notably Muhammad Ali, but other greats such as Freddy Roach as well, it made one of "those" questions resurface again...

I learned about this case via a report/commentary by Rodney King, who has already been featured a couple of times on this blog. His view of the situation (as shared on Facebook) is sobering because he also speaks from his own experience, which clearly shows that at issue is not an isolated case, or even a string of unrelated cases. These facts make the above question that much more uncomfortable to ponder. 

If take a stroll through my older posts, you will easily find out that dealing with injuries is one of the topics that are taken as important here, because they have at least a two-fold harmful effect - inhibiting further training; and essentially attaining a counter effect to that training, i.e. they makes us more vulnerable that being healthy and untrained. But, those are just the physical injuries. As a matter of fact, with regards to martial arts and combative training, if taken from the functional fighting perspective, they come with the territory, as a manner of speaking. Even when growing into chronic issues, such as arthritis, rheumatism etc, I am frequently inclined to think that it is worth the benefits one can reap from training. 

However, the neurological problems and conditions that may stem from them are a different can of worms. First, there is a huge quantitative difference in terms of the deterioration in quality of life, between various orthopedic issues on the one side and Parkinson's, Alzheimer's, or ALS on the other. The degree of a person's functionality in living their lives is simply beyond comparison. Second, and directly connected to the last comment, is how it affects our immediate social environment, i.e. the closest family and friends. Exactly...all of a sudden we don't just bear the responsibility for ourselves, as you can't simply say "it's my life". Because it is someone else's too. 

So, how do we tackle the problem? How does one stay active within his or her chosen field, especially when it is a true passion, while being more responsible in a long-term? Is it even possible to train in a way that is simultaneously geared toward functional effectiveness and personal preservation? The easy answer is - yes! But it is necessarily simple to achieve. Namely, there are many factors at work here, and a proper training environment needs to juggle many of them at any given moment. But that fact is by no means an excuse to neglect it.

The solution probably boils down to a good training methodology, depending on an individual's motives for and needs in the learning/training process. In your search for the good foundation, you might even start with some of the articles on this blog, and see how those suggestions apply to your current training situation. Or, you could go and consult any of those resources from Rodney King, because he has literally dedicated decades of his life and work to developing a paradigm that would successfully avoid or solve the problem we are discussing. 

Ultimately, from this perspective, it is not so much the question of what you do in your practice, but rather how you do it. Therefore, should you choose to keep following the same road, at least try to do it in the best vehicle available. 

Sideways

 Here is one of those topics in martial training that tends to be divisive, although it really doesn't need to be. See, in the traditional arts there is often a lot of emphasis on practicing any and all techniques on both sides equally, with the declared ideal of becoming ambidextrous in application. Let me state it right here -  I don't think you can ever become truly ambidextrous from training, no matter how many sinawali patterns you happen to learn...however, becoming bilaterally functional is another thing. 

But, let's take a step back. For the opponents of the idea of bilateral training, since most of us are not professionals in the field and don't have all the time in the world to only focus on training, the limited time we do have on disposal ought to be dedicated to developing the best possibly performance ability on the preferred side. Interestingly, the professionals, who can and do dedicate their lives to training, for the most part also firmly belong to this camp. After all, how many boxers do you know who can switch stances fluidly and box equally well on both sides? It brings to memory an old interview of Bill "Superfoot" Wallace, the legendary full contact champion, who only kicked with his left foot. Namely, asked about that he said that faced with a choice of having two good legs (if not mediocre) or one that is unstoppably phenomenal, he chose the later. And from the standpoint of a competitor whose belt is on the line, it makes sense. After all, symmetry is not even natural, right?

Hmmm...

But, what about those of us who aren't high level competitors, so no big money or titles on the line? Plus, the self-defense oriented community resorts to the argument of defending when your strong/dominant side is injured. And before some of you laugh an point that if the opponent is good enough to eliminate our string side option, the other will be a joke, let me point out that not all injuries are incurred in an encounter as such. For example, I am currently boasting a bad case of tendinitis in my right wrist, unrelated to training, and I'd rather train with my left than not at all. 

That said, it is not even the main benefit I see in the bilateral approach. The biggest advantage there is to it, lies in the fact that such endeavor shows strong benefits to the maintenance and improvement of the overall neural and cognitive systems. Creating new neural pathways, firing synapses etc, it all has long term good effects on human health and functioning. 

Since the work on the non-dominant side essentially stimulates the "opposite" side of the brain, typically related to creativity and intuitive thinking, this might even enhance one's ability to find new solutions to the problems faced. The maintenance of the neural and cognitive networks as also VERY important in the advanced age, to prevent dementia and other degenerative issues. 

However, we don't even have to go into brain science to see other, possibly more evident upsides. Depending on the chosen training discipline, training exclusively on one side may lead to an unbalanced muscular development (particularly when training with heavy implements/weapons), which in turn results in problems with posture and movement patterns, further loading the compensatory joints and movements, and the injuries that will stem from that. 

By the way, if you also include regular conditioning work in your training process, such as weight lifting, roadwork, intervals and so on, would you approach that work with emphasis on the dominant side only? Yeah, I though so...

There is a kind of a third way, too! Years ago, I talked to a pencak silat instructor about this subject, nudged by his "don't care" attitude about whether the jurus of his system (forms) should be practiced in the mirror image as well, since they are not symmetrical on their own. His response was that that a practitioner could develop two different sets of responses for the attack coming on similar lines but from two different sides. I found it awkward at the time, but later it started making sense. Again, going back to weapon-based systems, you just have to work this way! Well, unless you switch the tool between the two hands or grips to deal with the stimuli from left or right. 

In conclusion, I'm afraid there is till no definitive answer to the debate, but hopefully you will find some information here that will help you organize your training better, according to your own needs and priorities. 

Challenges in training - toughness

 When I started writing about various challenges one one's training path (also here, here, and here), it was mostly about the elements that a good training process required, one way or another, in order to produce good results. This time, however, I'd like to address one of the desired outcomes of such process, as there are some debates on whether it can be achieved. 

The way I see it, for many people their skepticism with regards to whether training could yield toughness in a practitioner (if they hadn't already possessed this quality) is rooted in what seems to me to be the wrong question - can it be taught? From that standpoint, I would probably be inclined to agree... Because it is not meant to be taught! Toughness is the kind of attribute that can definitely be cultivated. 

But, to get there, we first need to have some kind of working definition of just what is it that we are seeking to develop in a trainee. In the field of engineering toughness, as a mechanical quality of a certain material, is not the same thing as hardness or resilience etc. But then, they do not have to be concerned with the mental component, right? And in the realm of physical training, toughness is actually predominantly mentioned as a mental attribute. 

In the fight game, this quality is also described as grit, clout, guts etc. So, to be on the same page, let's describe toughness as the ability to stay on the course and get to the goal, in face of challenges and despite the obstacles. Obviously, in the combative world, whether it be a sport arena, field of battle, or mean city streets, challenges and obstacles may vary, thus implying several building blocks of toughness. For example, tolerance to pain, ability to take a hit (physical traits), as well as executing proper tactical maneuvers effectively and efficiently (technical traits), but also facing the unfavorable odds and refusing to surrender (mental traits). 

Once we take stock of all those necessary components, it becomes clearer why toughness cannot be taught, especially not in a single act; cultivation, on the other hand is process, and as such it takes time and effort...from both the trainees and their coaches. All right, so how to tackle this thing? Well, actually, we might take a look at the mechanical engineering for some hints!

In the above formula (gasp!), we see that the toughness is the result of a few other parts of the equation. For our purpose, let's look at Y (geometrical factor) as the sum of technical prerequisites of a given discipline (stance, balance, power generation, offensive/defensive moves); the next element - σ (Greek letter sigma) - i.e. the applied engineering stress stands for the selection of adequate training methods (pressure drills, sparring, scenarios, doing reps, equipment training etc.); while the final a points to adequate challenge/demand setting - just beyond the current reach of the trainee, but that does not look beyond achievable at all (if it seems impossible or unrealistic, it will fail to motivate action). 

Pay attention to the sequence of things here! It is frequently said that once the athlete has all the technical demands and physical conditioning in order, the work is 90% mental and 10% physical (search for "fitness" on this blog). This is why raw laypeople, taken from the street are unable to defeat high-level athletes despite how bad they might want it, but when two elite competitors face each other the mental preparation usually tips the scale. 

On more of a meta-level, in his book Do Hard Things [...] Science of Real Toughness author Steve Magness points to four pillars of successful work on the development of this quality: 1) ditch the façade, face the reality; 2) listen to your body; 3) respond, instead of react; 4) transcend discomfort. This is a pretty good sublimation of some of the topics discussed in the links in the above text, and although the book itself is not aimed at martial artists as such, it is a good read for those interested in this particular issue. 

In the end, I'd like to conclude with a couple of pointers - be patient, work with long-term in mind, trust the process!

TV time to timing

 Have you ever spent some time in front of TV or Youtube and later reprimanded yourself for not having spent that time training? Yeah, sounds familiar... But let's see if that time itself could be made into training. As the matter of fact, one of the tougher aspects of fighting to develop on your own, through solo training is timing, i.e. faster reaction. 

Well, the next time you are in front of the screen, try using it as the "feeder"! Prior to starting this session, pick at least two elements you will be working on - different types of footwork, different combos, maybe just two different individual techniques/maneuvers, or work on the same thing but switch sides...whatever needs to be addressed in terms of reaction time. Once that is set, things are simple - just do the switch every time there is a new shot in the video! For those unfamiliar with film work terms, every time the lens of the camera closes, it is the end of the shot. In other words, every single time you see a new view on the screen, that is it. If you are more of a comic-book type, see what is the parallel with a new picture/frame in the story. 

If you really want to go for intensity, music clips and various ads are excellent, because they are rather quickly paced. As an example, there is 40+ shot changes in the first one minute of this video:

Naturally, if you don't dig this kind of music (shame on you!), just pick your favorite type. Ads also lend themselves really nice for the same purpose. Say, the first one in the following compilation has 8 different shots in the 30 seconds that it lasts...and it is not the busiest one of them!

So, next time, turn the guilty pleasures into satisfying pleasures, or start looking at the commercials as the most useful portion of your time in front of the screen, instead of the most annoying. 

Thinking in the...Black Box

 

You ever find that some things in your life and doings are inexplicable, almost mysterious? I sure do. One of such conundrums is the fact that I have been a real fan of work and instructional material of one Mark Hatmaker for almost 25 years now, and despite his prolific output to my liking, I don’t have any of it reviewed here. How did it happen is beyond me… Although, I once did a thorough review of his Outer Limits Drills video for the Raven Calling magazine, it is about time to rectify the situation on this blog.

To that end, instead of tackling a single product, I would like to point your attention to his Black Box Project. If you’d prefer reading what the author himself has to say about it, check out the overview at his website. But, here is my summary:

Back Box is a series of DVDs from his RAW library, issued monthly, that addresses the grey area of combat methods – the approach that relies as much on the athletic physical attributes required in modern sports as it does on the “old school” technical work that is both ring/mat proven and street savvy. In broad strokes, the material presented belongs to the categories of standup striking, upright and ground grappling, weaponry work (what Hatmaker call frontier tools, i.e. tomahawk and trade knives), and physical preparation.

The interesting part is, however, that he did a huge amount of research to find, test, filter and apply predominantly the training methods used by the yesteryear generations of folks who had to use it in real life, and did not have access to the facilities and gear that modern professional fighters do. In other words, what you will find is the stuff that will work for common people like you and I, who have daily jobs and limited financial resources to invest in enhancing your fight game. On top of that, he focuses on the type of training that minimizes the risk of injury typically caused by following professional regimes without the professional support of coaches, massage therapists, nutritional supplementation etc. Plus, there is a cool addition of written outline of contents in each DVD, along with suggestions on how to conduct the training, delivered either in hardcopy or electronic format with each volume.

Now, as you could see, the production style is of the homemade tradition, which might seem lo-fi to some viewers, but I actually like it for its authentic feel. The sheer quality of the material is further enhanced by Hatmaker’s excellent presentation. In line with the values of the old-timers, Hatmaker is a rather eloquent gentleman, well read and able to articulate his thoughts and advice very nicely. To get a taste of his worth in this domain, I wholeheartedly recommend that you pay a visit (or several) to either his audio podcast or written blog (or both) according to your preferences.

After several months into his material, I can honestly attest that Hatmaker’s Black Box stuff is excellent! The combative techniques and tactics presented make a lot of sense, and with a little work can be integrated in any existing program that you may be partaking in. And while that portion is top notch, to me the physical training (culture) material contained in the Unleaded sub-system of the Black Box has been a real blessing! It has enabled me to get rid of some nagging injuries and discomforts that had been hindering my daily training for a while, while also boosting my performance ability in other areas.

As if all of the above was not enough, Mark happens to be a true gentleman and enjoyable fellow to converse with, and inspires people to do good work and live good life in the best way possible – leading by example. All in all, digging into his offerings might turn out to be one of the best investments (time, money and effort) you could possibly make.

Old news

There is this thing I have been hearing more frequently lately, although this kind of topic has been around since forever, but probably I haven’t been paying attention. Maybe the “tipping point” was a conversation my wife had with a renowned taekwondo coach here, and who happens to be an “ancient” friend of mine, i.e. we started training TKD together back in 1991. Long story short, he said we trained differently back then, and the modern-day Olympic training and trainees are different, too. So, after that the old school vs. new school duality began popping up more often. I gave the subject some thought, and you will read about my conclusions here, but I would love to hear/read about your thoughts, either in comments or elsewhere.

The first aspect that crossed my mind was that the main difference is in training methods, which should be improving with time, especially when there is a sport modality to a martial art in question. That involves technological advancements as well, with regards to training equipment, protective gear, electronic scoring etc. The changes in competition rules can have major impact to the tactical and technical emphasis and development of a system. With all of the above, the “new school” should be better, right?

However, if that is the case, how come some older practitioners end up often having the upper hand in sparring or fighting the younger ones, even when they do not necessarily embrace all the innovations? We all have seen it happen in both striking systems (boxing, kickboxing, weapon arts) and grappling methods (BJJ, wrestling, judo). Sure, experience will play a significant role, but if that was a decisive factor, then the attributes of youth (cardio, speed, strength) would take a back seat, so the older the exponent would only get better with age…but things are not so linear.

In my own view the advantage of the “new school” IS in the enhanced training methods, there is simply no way around it, but the advantage of the “old school” must be the attitude of its representatives. In simple terms, in the yesteryear we did not take the availability of good instruction (if any at all) for granted. That means that the percentage of members in any martial art program who were highly passionate about it and therefore ready for sacrifice and commitment, was notably higher. As a result, there were fewer dropouts and higher percentage of good exponents coming out of most schools/clubs that were existing at the time.

For example, there were no TKD clubs in my town, so I had to travel 20 miles to the capital city 4-5 times a week for training…and I did it for 4 years, before opening my own club back home. Most guys in that original group were commuters as well, and we all noted that in our own clubs afterwards the people who lived closest to the gym were also the flakiest about training. I did the same with some other arts I tried, and with similar results.

Another thing is the proliferation of all kinds of martial arts through the internet media. Nowadays, any initially interested person can easily get lost in a gazillion Youtube videos, and then be overly picky about what they want to train, even without any understanding whatsoever. I have met quite a few youth who will not train anything else but ________ (fill in the blank) thing they saw somewhere on the Internet, but even without training will gladly offer their unsolicited opinion all those other systems they won’t train in.

Interestingly enough, many of my “fellow old-timers” see the massive presence of Youtube as both sides of the curse/blessing coin. Namely, if one has already gained some experience in actual hands-on training, it can be a valuable source of further information and inspiration in personal advancement. But, if at issue is someone whose entire “expertise” stems from hours of watching those same videos, it could lead to many misunderstandings and delusions.

So, where does it leave us? I honestly don’t know. As it seems, the survival of good fighting methods and schools, or their evolution, depends on the new generation practitioners able to cultivate old generation’s mindset while maintaining their own era’s advantages.

Old School

It was my birthday a couple of days ago, and with “life experience” some things become painfully obvious…or just painful! I guess that if you are even remotely a regular reader of my blog, we agree that physical conditioning is a very important part of one’s training process. Well, as so many other things, that part gets to be increasingly harder to achieve and maintain after certain age. In order to make it, there are some guidelines that may come in handy, as they have proven to be quite effective in my case. With that in mind, do not take these suggestions as any kind of recipe or program, but rather a framework to work with.

First, the main challenge that “advanced experience” presents in view of conditioning (besides the hectic life stuff, with job and family) is the need for more recovery. In simple terms, you just cannot train as much and as often when 40+ as you could in your teens of twenties. Therefore, you need to be picky about what you do and when. Essentially, I strive to have two days off between workout days, which means that I will do dedicated conditioning session two or sometimes three days in a week (if it fits Monday, Thursday and Sunday). Personally, I then focus on strength at those workouts, while using my martial art training sessions for conditioning purposes, i.e. harder drilling to that end.

Basically, this kind of approach is detailed in a very good book “Ageless Athlete”, by Jim Madden. He does include roadwork, i.e. specific conditioning sessions, but in my experience it can be replaced by more skill/drill training slots. Also, I normally conduct strength training in the form of so-called “lazy circuits”, and that that supports the conditioning aspect as well, if done adequately.

Still, there will be stretches of time when the above approach is not viable, so what do you do then? In these circumstances the method known as greasing the groove, made popular by Pavel Tsatsouline’s “Naked Warrior”. Basically, picking two or three essential exercises to be done in single sets dispersed a few times during the day (one arm pushup and one leg squats in my case), enables you to do it even at work or at home…or wherever; so, with good exercise choice and a little commitment it is possible to achieve solid results this way. In addition, I subscribe to the idea of using stairs instead of elevator, walking or running instead of driving whenever possible, doing some vigorous, playful movement daily etc, because cumulative effects can be surprisingly pleasant. 

Finally, it bears mentioning that I do some sort of mobility training every morning, before commencing other obligations that await me. Similarly, before going to bed in the evening, I do a short sequence of static stretching, in order to relieve my mind and body of stress and tightness that might be left from the day, thus maximizing the chances for successful recovery, and subsequently optimizing the further training process.

In conclusion, ageing brings poses new challenges and obstacles, and the chief hindrance in tackling them could be the memory of our younger selves and trying to do things the same way as 10 or 15 year ago. Embracing the new circumstances will allow you to learn more about yourself and your training, and possibly make you even better in what you do owing to this new perspective.

With violence in mind

I will take a wild guess here and say that most of my readers have a least a small library of books in the field of martial arts and related subjects. As a kid I particularly liked those that featured many techniques and forms in detailed pictures, as well as those with cool pseudo-historical anecdotes about the origins of the styles presented. Later, as I was growing up and (hopefully) maturing on my path, my focus shifted to training methods and principles behind training systems.

Today’s post is review of a superb work that highlights the foundational meta-principles behind any combative training approach aimed at developing the real world civilian fighting prowess. And what a piece of work it is! I had stumbled into the name of author Varg Freeborn quite recently, through the Conflict Research Group’s page, and one of his interviews hit a chord with me, so I then took a closer look at his own website, and finally ordered the book.

The author...

Well, the book “Violence of Mind” belongs to the category of paradigm shifting, game changing pieces (or packages) of information you occasionally run into. The author has a rather unique biography that provides him with some “privileged” insights, and I am certainly glad he chose to share those with the general public. Freeborn’s intimate knowledge of violence lead him to formulating a robust method of preparation for those life events we all (well, the sane ones) hope to never have to deal with.

From the very start it is clear that the book fills some of the large gaps that most other instructors either neglect or are even ignorant about. I got my money’s worth just from either of the chapters on Mission, Orientation or Conditioning, and there are still few others that will make you take a deep and honest look at your training and reassess how it is conducted. For example, how often and how in depth do you consider legalities of the possible application of the material you work on during your training sessions? Or, how about the standards and validation of what is done in those sessions?

...and his legacy.

Although his writing comes predominantly from the perspective of firearms training and use, the principles are readily applied to any other domain of practical preparation for self-preservation. Another aspect that I liked immensely is that although the goal of the book is to be critical of the current widespread self-preservation training practices, the author manages at the same time to clearly exude the good-meaning attitude behind it, i.e. it is obvious that his intent is to help the readers adjust their training to the demands of reality, and not self-aggrandizing through mockery of others.

In conclusion, if your involvement in martial arts and general fighting stuff is in any way inclined towards the real world management, beyond recreational practice and sportive applications, you owe it to yourself to get this book and read it…repeatedly!

Too much of...too much

We live in an era when everything is quantified and the only thing considered good enough is constant growth, because somehow it has become taken for granted that more is necessarily better. Obviously there is a threshold of effort invested below which one cannot accomplish much or anything, in training as in other domains of life. I have said it myself, there has to be some challenge and frustration in training, if you are looking to improve. However, we have to be smart about it, too.

Naturally, certain things only fall into place at certain times. I remember first reading Burton Richardson's book Jeet Kune Do Unlimited almost 20 years ago, and there was one thing in specific that stood out as unexpected. Namely, in his discussion on the desired attributes for a good fighter, his first one was health. As obvious as it may seem, at certain age we all take that one for granted, and so I only got to fully understand it once it became painfully obvious that nowadays it takes much longer to heal injuries, recover from a tough workout and get rid of soreness. Of course, there are some advantages of being in one's mid-40's over early 20's, but being able to train hard all the time is not one of them.

It seems to me that the chief enemy of the more mature (I cringe at the word "older", although it may be the exact one) practitioners is the memory of themselves training 20 or 30 years ago. It is easy to succumb to the emotions, especially if challenged by the young bucks, and go at it "like in the good ole days", but at the risk of having quite a few bad new days afterwards...or worse. The ego is rarely the best adviser and/or training partner, because it can hamper your progress in so many ways. Without even going into the whole mental and spiritual field, suffice it to say that training in ego-driven circumstances can lead to almost crippling results.

And being crippled tends to have adverse effect on everybody's training capacity and combative effectiveness. Just ask yourself: "Is it worth doing this at all cost today, and then having to skip training for the next several weeks?"

OK, that's all nice and clever, but how do we know where is the borderline between training hard and smart one the one hand, and being reckless and foolish on the other? Well, sorry to disappoint, but there is no ready made answer to that. You will need to learn how to listen and understand what is your body telling you, and the sooner you develop that ability, the better. In order to see if we are just feeling like slacking or being actually fatigued, I usually recommend to do the warm up portion of the session in earnest, and then take an honest look at how it feels afterwards - if you are all of a sudden all cheered up and stoked about the activity, you are ready to go; however, if you still feel slow and heavy, it might be better to take it easy for the rest of the day, or skip the workout altogether.

By now it is the common knowledge in martial arts that it is about the journey not the destination, or that showing up is the secret to success. As corny and cliched as it sounds, it is largely true, but in order to show up you need to be able to. There are times when one needs to go all int, balls to the wall, but such events are few and far between, and almost never in training. That sort of attitude is better left for the actual performance, whether it be in the ring or the battlefield. In training, it is better to err on the side of cautiousness. 

Training yardstick

This week I have had to act as a gym coach of sorts for a bunch of kids, and that experience brought up an issue that is rather spread out throughout the martial art world. Now, I like to to implement experiences and methods of other training disciplines and modalities in my combat-related training, including those from weightlifting and other athletic fields, but some of those, in my view, are doing more harm than benefits when  plugged into fighting domain.

Probably the one that rubs me in the wrong way the most is the obsession with reps. Typically, the instructor will show/tell the technical exercise that is supposed to be worked on, and say something along the lines of "...do it for XYZ repetitions", and very often they will even proceed to count those reps out loud. This is especially widespread in traditional schools, and particularly with beginner classes. The problem with such angle in coaching is that the grand majority of trainees will be focused almost solely on numbers, while neglecting the quality of move/technique...as if cranking those numbers is the magic formula to mastery.

Too much of enough?

Some instructors say that if they do not count the repetitions, some people will do them faster and will then be idle while the rest of the class is completing their work. Well, guess what? There is a very simple solution for that - use the timer/stopwatch! Doing your work for timed rounds instead of mere repetitions is a time honored method in rel-time fighting activities such as boxing and wrestling, and consequently in MMA, too. I have heard attempts to justify the avoidance of that tool as being more suited for individual training than groups, but it just doesn't hold up. I have run most my martial art and fitness classes using this template for years, and the results were excellent. Indeed, some people will squeeze in more repetitions than others that way, but there is much less deterioration in the technical quality of movement with everybody.

That approach is also in accord with the fact that humans live their lives in time and space, and have only become obsessed with counting over the last hundred years or so. speaking of time and space, thee is another model of training I use, but this one is definitely more suited for individual sessions. Namely, sometimes I will go for certain distance, thus completely discarding the need for any counting whatsoever, including the time. For example, instruct the students/athletes to perform a technique or a combo while moving from "here to there" (whatever your reference points are), and then stress the intensity/quality balance as you deem necessary.

...inch by inch, it's a cinch! 

All that said, there are times, of course, when you will need a more strict quantitative layout in your training, and that is absolutely fine. My aim here was simply to point out that it is easy to get lost in the magic of numbers and the quasi-scientific aura it provides for one's training, while other approaches could be more valuable in those situations.

Practice of exercising

I got a question the other day, which made me elaborate a bit on something that was clear in my head but nobody had ever asked before for an explanation. Since lately a major portion of my solo training is in the form of physical conditioning (the topic that has been addressed several times already), the discussion first touched upon the aspects of what is the contents of my sessions, but then, more importantly, on how does it affect my martial training.

Now, in the strength & conditioning circles the debate on the adequacy of the distinction between general and specific exercises and workouts is seemingly endless, but my approach is somewhat different. Namely, what I will be briefly presenting here is not aimed at the same goal as the concrete conditioning plan, but rather as something of an auxiliary-type work to be done alongside one’s main, discipline-specific training. However, it is not to say that I don’t use the same kind of exercises or methods, but their implementation might differ, depending of the desired outcome.

But potentially handy 

When including any exercise in my training, it will be treated either as developmental or preparatory. In short, the former type of exercise strives to develop certain attribute(s) that will hopefully positively affect the trainees’ performance, especially in the long-term. As such, it is done over periods of time, possibly following some sort of progression. The latter type is primarily meant to prepare a practitioner for the demands of any particular training session, or maybe the series of sessions. In consequence, they are implemented on a shorter term basis.

It also stems from the above explanation that the developmental exercises could be done both as part of regular training sessions (for example, during the warm-up section) and on their own, in separate sessions. On the other hand, the preparatory work only makes sense if done immediately prior to the main portion of the discipline-focused session. In that regard, we could say that the developmental work loosely relates to the standard idea of general conditioning, and the preparatory to the specific. Yet, there is big difference in the intensity, load and other aspects of programming. Therefore, neither side of my dichotomy is really the replacement for the proper S&C program, should you need one.

Another point to ponder is that many exercises and movements could belong to the either category, depending on how and when they are included in one’s training. Take one of the typical groin stretching exercises as an example:

In many martial disciplines it would be a good developmental exercise in an attempt to facilitate the better form when doing the horse stance.

Developmental goal

But, in BJJ/grappling it could be the main preparatory exercises when working on the so-called rubber guard technique and its aspects. 

 

Preparatory goal

Following the same logic, the overhead press might be perceived differently when done explosively with a light load (ballistic manner) and slowly with a heavy load (grinding manner). Which of those would be developmental or preparatory from the perspective of a striking combat system? How about a grappling method?

I hope this short article has provided some useful insights that may help you take different and applicable look at your training, but ultimately, it is simply my way of thinking about particular aspects of my training, so it is most certainly not an attempt to offer the new be all end all paradigm. 

Good news!

Hey! I know things have been a little slow here lately, but there was good reason for it. Namely, as you may have noticed, one of the articles I had done earlier (see Move that body) was removed. Well, it has been slightly brushed up but also accompanied with a much better video illustration of the subject covered.
However, the best part is that as part of my new/official association of the excellent portal complementarytraining.net, run by my friend and brilliant coach Mladen Jovanovic, that article is now available at
http://complementarytraining.net/movement-training-in-the-mma-and-combat-sports/

While over there, make sure to check out their other stuff, since there is plenty of very interesting material to see. And of course, hopefully, there should be more of my contributions in the future. 

Ouch!...and then what?

We all get injured at some point of our training, and not necessarily in training. Still, even if the injury is a result of some accident or actions in our daily life, it still affects our training efforts. So, how do we deal with it?

Of course, ideally we had done everything to avoid and prevent such problems - training smart, having good general fitness level etc, but we all know life is never ideal. I think the first important thing is to acknowledge the issue. In the field where the macho attitude is still highly valued and whining discouraged (rightfully so), it is easy to be somewhat reckless. Nobody likes to deal with the type of people who are moanin' and bitchin' at every little inconvenience and the first sign of discomfort. It is crucial, though, to be able and tell the difference between discomfort and actual pain - the first is a message from your ego, the second from your body. Learn to differentiate between the two and know which one to listen to.

Next, get to learn as much as possible about the problem (but keep it pertinent, you don't need a medical degree), and what is the right course of action...if any. The thing is, sometimes the right thing to do is to do nothing, whether it means to just keep training as usual or literally do nothing - total rest. Refrain from using the former approach as an excuse to be stupid, and using the latter as an excuse to be lazy.

Finally, learn how to train around the injury, if at all possible. When you do that mindfully, it could teach you a ton of stuff. About your body, about your character, about the tactics, techniques and mechanics of your chosen fighting system and  so on. Compensate for any lack of physical training by reading and researching, digging deeper into the "software" portion of your training. This is when you analyze your performance to find out what went wrong and lead to the injury in the first place, but also how to prevent similar things from happening in the future.

Make sure to begin the rehabilitation process as soon as possible, but NOT too soon. Such decision requires certain maturity from the practitioner and responsibility from the instructors/coaches. When pondering the situation, keep the long-term goals in mind and err on the side of caution.

Most of us normally only think of injuries when they happen to us, especially at younger age. While that is probably normal and expected, it is unacceptable to not learn the lessons contained in times of trouble. It is those exact lessons that will help you most in the long way and enable your training to continue in progress for a long time to come. 

On your own

This is by no means the first or the least treatise on the subject of solo training in martial arts, combatives etc, nor is it an attempt to be the ultimate take on it. Like always, it is a personal standpoint, but based on some experience, both as a trainee/student and the trainer/instructor.

Let me get out the obvious right at the start – yes, the solo training has its place (and an important one) in one’s study of fighting system(s). As an instructor I am always surprised when a student asks: “What can I do on my own, at home, to be able and improve faster”? Of course, then they get surprised by my answer – work on your physical fitness. While it may not be completely obvious to some people, especially beginners, there are certainly reasons for such a response. Now, how to approach it can be done one way or another, but that is probably not even the main concern.

I may be in the minority of people who see things this way, but as a student, it always bothers me when a large chunk of a training session is devoted to calistenics, running and other kinds of conditioning. See, if I am paying for martial art instruction, then I’d rather have that time to work on the technical material – first, because you don’t have the willing training partner  on every corner outside the club/group; second because I would rather have an instructor watching over and correcting my technical mistakes in combative performance than regarding my pushups or pullups. Naturally, some technical elements in certain systems are a good physical workout on their own when repeated, and that is completely fine with me.

The other side of the coin would be my being baffled, as an instructor, on how a lot of trainees almost exclusively believe a training session was “awesome” only of they had sweated profusely in it. I guess that most of them just see it as another way of recreational activity…and that is completely fine, but that is not the kind of “clientele” I look for.

As stated above, the main concern is not why and how here, but rather will. Many a person I know simply lack the willpower and self-discipline to train on their own, especially when it means doing something “uninteresting” and tough as conditioning. Yet, I have seen it time and time aging – a little strength, flexibility and stamina will have terrific impact on a person’s technical performance as well. But then again, it requires being passionate about one’s chosen activity.

                                                            For example...

If you insist on working on your “discipline specific” contents during your solo sessions, it can be done, too. But be warned – that kind of think only makes sense after some time spent within the training system of choice, and for a couple of reasons. First, at the early stages you really need some immediate feedback, either from the instructor or the training partner, and my friend Luis Preto harped on the issue quite eloquently. The second is, making that kind of training really pertinent will often require some kind of equipment, and that in turn will require some investment and probably a degree ingenuity to come up with your own design. And if you are not one of those DIY enthusiasts, it means, again, you need to be passionate about it. But if you are, it could take you a long way.

Ingenuity at work

 Ultimately, in order to extract maximum from your solo training efforts, you ought to be willing to push yourself beyond the comfort zone, and to do it in an intelligent manner… No big deal, right?

What's in a method?

Huh, this was a longer hiatus that I thought it would…but, let me then use this post to tackle/some up with on of my earlier promises, i.e. discuss some of the features of what I would consider a good training methodology.

Basically, whatever the technical contents of your style/system, it can be approached in various ways during the training process, but essentially any of those approaches boils down to striving for one of two possible goals – effectiveness and efficiency. Please keep in mind that we are talking a continuum here, not an mutually exclusive either/or paradigm here.

What is considered effective (or functional) depends on the desired goal and outcome of your training, but if we limit ourselves here to the combative equation, it means disposing of the threat as quickly as possible, while keeping ourselves as unscathed as possible (and that may include the legal aftermath and other pertinent circumstances). From that perspective, this segment of one’s training focuses on the OTHER – in other words, a potential observer/witness should note what happened to the bad guy. You are training in order to fight them, not to be one, right?

Working on the other

Efficiency, on the other hand, has to do with the effects of the trainees’ actions on themselves, and may take any of the number of possible criteria into account (energy expenditure; time expenditure; exposure to the possibility of injury, be it self inflicted or courtesy of the opponent/enemy; etc). The bottom line, however, is that in this portion of one’s training the concern is with the SELF, and it has nothing to do with the meditation, spiritual uplifting and similar stuff. Again, from the perspective of the above mentioned observer, a high level of efficiency in the good guy makes his action look effortless. 

Working on the self

In some respects, the distinction of training for effectiveness and efficiency may resemble the dichotomy of self-preservation/self-perfection, that is popular in some circles. Actually, to a degree they do imply same things, but it is worth noting that the term self-preservation may be taken as synonymous with efficiency when relating to training in a manner that preserves one’s body from accumulated problems when training only for the effectiveness. So, we see that depending on the level of training we are analyzing, same terms could be applied to different things and vice versa.

Now, it is probably common sense that a well designed methodology should encompass both avenues in training (but funny how easy it is for may people to lose sight of that), and making sure they are supportive of each other. That said, in my experience the attempt to stress both facets at the same time does not seem to yield best results. Instead, the “pendulum” model is probably more appropriate – alternating the cycles of heavily emphasized effectiveness training with those of heavily emphasized efficiency approach. On top of that, when going back to the previous segment, it should be taken to the higher level in training.

Something like this 

Sure, there is always the question of the duration of each block/cycle, but I am afraid nobody can give you an exact response… Some answers are just best found on your own, pay attention to what you do and what kind of results do you achieve. Do not be afraid to try new things, tweak old ones, discard those that are unproductive (but be realistic and not jump to conclusions).

Remember, any kind of training is a process, not a product, so handle it accordingly! 

Recommended fitness books

Wow! When I started working on this article, I did not expect it would turn out to be so long. I apologize if you find it bothersome, but one has to be fair in his labor of love, right? After all, this will hopefully give you a better insight into what to expect of these products.

One of my earlier posts touched upon the need to include some sort of organized and regular physical preparation regimen into your training. While that post was received with approval by several of the people whose opinion I care for, some others were asking if there was some sort of aid that could help them in putting together a strength & conditioning program that would fit their need. Since all of those inquiries came from the people from the domain of martial arts[i], here are my recommendations…

Joel Jamieson – ULTIMATE MMA CONDITIONING

Yeah, the title threw me off a bit at first as well. However, if there was ever a book whose title claims to be ultimate something, and delivered – than this is the one! What makes it so good is the fact that the author addresses some very important topics that are almost never seen in other books, as well as his approach to the subject. This manual takes the first place in this review for a reason, although the next two are good and have something unique to offer. However, if you were to obtain any two books mentioned here, make sure that one of them is the “Ultimate MMA Conditioning”.

Namely, from the very get go of the book, Jamieson stresses what is probably the hallmark of his method – individual needs of each particular athlete/fighter! Once his fundamental training philosophy is set like that, it dictates the presentation of the material throughout out chapters that follow. Another think is that the author believes into his customers/readers needing to know all the WHYs of doing the things he preaches (now you understand my inclination to this book J ). As a result, he discusses the scientific rationale for each of the training methods he uses, but instead of trying to sound like an authority by making it all sound beyond the reach of a mere mortal, everything is rather nicely broken down and simplified to the point needed for the best possible comprehension. If you still do not get it…well, I guess you should have paid more attention during the science classes back in school.

The book starts with the chapter that points to most common mistakes that fighters make in attempt to work on their physical preparation, and then progresses to laying foundation for the proper planning. To that end, he stresses a few necessary principles:

-         the role of strength and conditioning; probably best summed by Jamieson himself as “developing the ability to effectively utilize their skills as fast and as long as possible”. If you prefer it in other words, the best possible transfer of your training into your performance.

-         biological power; essential concept for having a better look at the “bigger picture” of your training. Once you have a grasp of this, everything else falls in place much easier.

-         systematic approach to physical preparation; here the author explains how the operative systems of the body (depicted in the previous section) work together, and what sort of developments are looked for in cohesion, in order to make one’s training effective.

-         specificity of adaptation; a short section but a must read! This is where most program will either succeed or fail, and understanding the need for desired physiological adaptation is crucial for being in the former group.

-         general adaptation syndrome; Again, why the whole is bigger than the sum of its parts, and why your training needs to be systematic.

The second chapter is titled “Energy systems Development 101” and this is what made Jamieson probably one of the best currently most sought-after coaches and presenters/lecturers in the field of S&C. here, he discusses what conditioning really is, and what it means for fighting[i]. In short, explained is the significance of the processes of energy production and utilization, and then you have the overview of the energy systems that run our bodies: aerobic, anaerobic lactic and anaerobic alactic.

In the third chapter, we move to the treatment of the aerobic system. Here, the author sets the method of presentation for other systems as well – the meaning of this system in MMA; the adaptations is requires; methods of eliciting those adaptations (in this case, cardiac output, power intervals, tempo method, threshold training etc).

Next comes the coverage of the anaerobic lactic system. What I found very interesting and informative here was the report on some long held beliefs on the nature of fatigue and how they may have been wrong. Again, we get to understand the role of this system and  learn methods to improve on it (power intervals, capacity intervals, circuit training…).

Following is, of course, the chapter on the anaerobic alactic system, why and how to train it (intervals, max effort, complex method etc).

Once all this is behind us, Jamieson moves to the “nuts and bolts” of his training methodology, i.e. describes the programming and management of the training process. He explains how to put the pieces together in a coherent way. We learn that the author adheres to the so-called block periodization approach and what it means. In practice, it translates as the understanding of general and specific conditioning and how to order those in succession.

Chapter seven describes the realization of one’s general training program. It starts with basic programming guidelines, such as: training to maximize strengths and minimize weaknesses; training right motor qualities together; testing, assessing and tracking your progress; integration of your fitness regimen with your skill work; using the 8 week block system.

From there on, the specific blocks are presented, each specifying the methods to assess and develop:

-         general endurance

-         general strength

-         explosive speed and power

-         power-endurance

Naturally, what comes next is the info on the application of the accumulated knowledge in training – designing individual programs, selecting means and methods, organizing loads to attain desired effects, managing volume and intensity, avoiding and recovering from overtraining.

Finally, we move to the specific conditioning section in chapter eight, or as the book has it titled “Getting Ready to Fight”. Again, Jamieson first lays the foundational principles, and then proceeds to the training of specific physical qualities in the proper order. The final section of this chapter gives the overall plan of how to conduct your preparation during the week of the fight, thus tackling the issues such as making weight, resting and recovering and maintaining the results you had achieved thus far.

Since the publishing of this book, Joel Jamieson has introduced even more progressive insights in personal fitness and athletic training (just search for HRV training on the Internet), but the material presented in the book will certainly take you to the new level of your own training, like it did for guys like Rich Franklin, Jens Pulver, Demetrious Johnson and many other top-level fighters.

To order the manual and also learn loads of good things on training, check out the author’s website www.8weeksout.com

NOTICE: this book does not offer any “easy to follow” sample workout plans and routines, nor are the exercises and training methods sown in big pictures! Also, there is no mention of how to organize any single training session, i.e. warm up, stretching etc. having in mind the declared purpose of the manual – it delivers, no doubt about it…just make sure to know what you are expecting out of it.

Martin Rooney – TRAINING FOR WARRIORS

Before Martin Rooney, the physical preparation in the domain of MMA was almost in the stone age phase. His work with Renzo Gracie’s team has set the standards of what a good, properly executed S&C training regimen should look like, and now the sport is what it is largely owing to that.

Being that it was written and published before the previous book, in the time what a lot of people in MMA (and martial arts in general) were pretty much clueless about the advances in modern sports training, Ronney’s book is profusely illustrated, and in certain aspects, covers more ground than Jamieson’s.

Firs three chapters actually give an overview of what MMA is and what are the overall technical requirements form a competent fighter, which should also start shedding some light on the complexity of training that it demands. In the fourth chapter, we are instructed that all of the training methods to be presented can be realized without any equipment, but then the authors recommends a few implements in order to maximize your training (barbells and dumbbells, medicine and physio balls, dragging sled, pull-up bars etc).

Then, we go to more specific stuff. Rooney first touches upon an area that everybody seems to be taking for granted – mental aspect. Here, we see what makes a warrior (nowadays, this term has been so overused that I cringe at it, but this is what the book calls it), because these elements will dictate whether the trainee will even engage in this sort of training, and if they do, how far they will be ready to push themselves.

Next in line is a warm up section. This is another segment that everybody knows is important, yet this is the most often the one to “just get it over with”. Well, if you want to do it properly, follow along with this chapter. It shows the stationary exercises, movement drills, muscle activation exercises (more important that many people will think), often neglected upper body warm ups – without tools and with medicine ball.

From there on, the author addresses the physical training in a way that many people are best accustomed to. He divides the body in parts and then describes how to train each – neck; chest and shoulders; arm and hand; back; abs; heart and lung (yes, it’s the conditioning part); hips; glutes and quads; hamstrings; foot and ankle. What this achieves is that different needs are addressed, depending on the body parts. For example, some chapters will include both mobility and strength exercises.

The chapter on flexibility training comes as a separate one, but presented in a similar manner like the previous ones, although the entire body is run through the exercises in the same chapter.

The next section of the book moves to training programs, and it opens up with important, yet frequently misunderstood topics of weight cutting and nutrition, and in a rather detailed manner. If you are actually training for fights, you seriously need this info.

The chapter on injuries is an excellent one! Now, we’ve all had some, and probably even have to deal with reoccurring ones, and Ronney offers a strategy of dealing with injuries in the form of a list. Without going into all ten of them, I feel there are at least two that are absolutely necessary to really take to heart:

1. Accept that the injury has happened, and move forward;
2. (actually number 9 in his list) Develop a list of things that the injury is trying to tell you.

Finally, we come to the program of “Warrior Workouts”. It also happens to be a program of eight weeks, but presented as a ready made plan, describing every workout of every week. The system is based on 4 weekly workouts – one upper body; one lower body; and two of what the author calls hurricane sessions.

Of course, not each and every single one of those sessions has to be executed absolutely to the last detail. The logistics you have on disposal will play a major role in your ability to realize some of those, but that is why all of the chapters on particular body parts have exercises that are done without any equipment, as well as those with various tools, so you could try to replace the listed ones with something that should hopefully achieve similar effect.

If you are a beginner in this field of training, Ronney’s books may be a better starting pint than Jamieson’s. However, if you take your training seriously, and especially if you are aiming to be a coach, at one point you will need to develop the kind of understanding that is provided by Jamieson.

Training for Warriors – the Team Renzo Gracie Workout

OK, obviously this book builds on and draws heavily from the “main” manual, but some of the info is presented in a way that I liked a little bit better, plus there are some chapters that deal with topics that were not mentioned in the previous.

Without going into too much detail, there are valuable insights into the areas such as punching speed and plyometric training; role of the cornerman in a fight; strategy analysis; additional (excellent) info about injuries; conditioning to taking impact from your opponent’s strikes; lessons from competition; motivation; Q&A chapter etc.

This book, at some 190 pages is smaller than the “main” manual (over 300), but I feel it has enough of good information (almost like being there with them, watching the training process) in there to be worthy of adding it to your library.

Rooney’s books used to be widely available from most online bookshops, and I guess they should not be too hard to find.

Jason Ferruggia – FITTO FIGHT

Let me get out with the thing I do not like about this book. Ferruggia’s writing style at moments tries to hard to portray the tough mo-fo vernacular that may be characteristic of some MMA fighters (and probably even more so among the fans), but in a book it can get a bit corny fairly quickly.

Other than that, this book is very good. It covers all the bases it needs to (although, just like Rooney, the conditioning aspect focuses almost entirely on the anaerobic work. Jamieson really shines in explaining the importance and problems of neglecting the aerobic portion), starting with the author’s view on what makes a good combat athlete; moving onto assessment and injury prevention; proceeding with conditioning part; following is the chapter on strength training; then speed and explosive strength; through nutrition.

The approach to these topics is, naturally, different then in the previous books, but still well thought out and presented. For example, the assessment and testing chapter is excellent, giving a very good insights into what a trainee NEEDS to work on, instead of what they WANT to work. The conditioning section is realized entirely with bodyweight exercises, in the form of circuits and/or interval training, so that eliminates most of the logistics issues that some people whine about.

Now, the strength chapter is interesting…and titled “Strongman Training”. That is because for this purpose Ferruggia recommends the use of equipment such as sandbags, kegs, sledgehammers, dragging sleds and tractor tires. Some coaches see it as a gimmick and a fad, but in my own view it has at least two advantages – it’s affordable and it introduces some novelty into training. The former is self explanatory and the latter is very welcome for people who are struggling to find motivation for additional training. With these implements the fun aspect seems to be stronger, hence helping the motivation.

That said, the author most certainly does not shun from the use of barbells and dumbbells. They come in as a staple of his approach to explosive power and speed, as depicted in the designated section of the book, along with ply boxes, medicine balls etc. Like in Ronney’s book, Ferrugia also gives the planned workouts to follow. Again, good for a fighter who has no S&C coach, nor inclination to learn that part of the craft; not all that good in the long term.

It bears saying that Ferruggia’s professional background is in fitness training, and the man has gained, deservedly so, quite a following and reputation in that domain. This foundation really comes out well in the chapter on nutrition…

…but absolutely shines in the one dealing with supplements! Like it or not, hordes of people, on various level of training, are using those. Like so many others, the author underlines the necessity for a good diet, but on the highest levels of MMA training the demand on the body is tremendous, so it is much better to have some practical and coherent info on enhancing your eating plan, than listening to hearsay stories from “a friend of my buddy, who dates a sister of this dude who…”, you know how these things can get out of hand.

Finally, my favorite section of this book is dedicated to the recovery and regeneration from training. It is also the one that makes this book unique comparing to the previously reviewed. By know, everybody should be aware that the desired adaptations of the body come from training, but during the resting periods. With so many people training in a haphazard manner, with the only guideline being the overused principle of “no pain, no gain”, it’s no winder many of them end up finding their performance being worse from all the training, instead of improving. Ferrugia provides some extremely valuable advice and guidance here, especially for the people who like/need a proactive approach to recovery. Be warned though – you will not like all the methods he advocates!

The “Fit to Fight” is also widely available throughout the Internet, both in printed and electronic formats, so you should not have any trouble getting a copy.

Other worthy mentions

The above books and authors are certainly not the only out there to deal with the subject that concerns us here. They are, nevertheless, the ones I have found most adequate to be used in one’s training with good transfer to specific performance requirements. Keep in mind a couple of things, though – this review is still a PERSONAL opinion, and only speaking of the products I have seen and used so far. Be as it may, there are a couple more books you may want to check out.

Charles Staley – THE SCIENCE OF MARTIAL ARTS TRAINING

This is book was published quite long ago, before the above ones, so the treatment of the topic is…well, consequent. Namely, the training methods presented in this one may not be cutting-edge and resulting from direct interaction with top-level competitors in a sport as physically demanding as MMA, but there are some other dimensions that make it a valuable read. First, it may appeal much better to all those people who do martial arts/sports other than MMA. For them, Staley does a beautiful job out of explaining the need to include some sort (preferably well organized) of physical preparation in their overall training. Second, with its design based on the so-called concurrent periodization, it possibly provides a better long term base for younger practitioners and those competing in sports that boil down to one or two tournaments a year.

Mark Hatmaker – THE ULTIMATE GUIDE TO CONDITIONING

Like all of his other works, this manual is written in a very straightforward fashion and with hands-on attitude in mind. What I liked about it is the approach from the standpoint of movement patterns (hinge, squat, pushing, pulling), as well as the treatment of topics such as breathing while exercising and grip training. For amateur fighters, who do not have either time or resources/access to logistics, this is a nice and handy book.

Ross Enamait – INFINITE INTENSITY

It was with heavy heart that I put this one in the “lower ranks” of this review. You see, I really like everything written by Ross Enamait, because it is very hard, if not impossible, to find a guy who attacks his subject with so much honesty and directness. The man himself was fighter and trains other fighters, so all his info is tried and tested. Speaking of which, it applies to any of his books, and you simply cannot go wrong with Enamait. However, I think he could use an advisor when it comes to putting a finishing touch on his products. The presentation, in technical terms, is not up to par with the information he gives. Anyway, the high point of this book is its emphasis on training the motor qualities, and using various tools as means to an end. In the days when so many people are obsessed with the tool (be it kettlebells, Bulgarian bags, resistance bands, what have you), it is really refreshing to see this kind of emphasis on getting the job done! 

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[i] This is what I had in mind in the first note.

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[i] While all three main books reviewed are aimed primarily at the performance in MMA, once you understand the material therein, you should be able to apply it for your own needs.