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February 2011 Subscribe Now – FREE

TABLE OF CONTENTS

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

MMA Photos:

Piel Photography

Health & Fitness: Chris Pedroza

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February 2011 LETTER FROM MMAR PRESIDENT

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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 Subscribe Now – FREE

FIGHT CARD LISTINGS **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 Subscribe Now – FREE

FIGHT CARD LISTINGS **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 Subscribe Now – FREE

FIGHT CARD LISTINGS **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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MMA GYM DIRECTORY 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

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[ 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

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[ View Profile ] 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

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[ Submit Your Technique ]

[ View Profile ] 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

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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

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[ Submit Your Technique ]

[ View Profile ] 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 leg.

4. Turn to your stomach & knees, scoot out the back door.

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February 2011 FEATURED TECHNIQUE - MOUNT ESCAPE

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5. Scramble to your knees and escape the mount.

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February 2011 Subscribe Now – FREE

INDUSTRY ADVICE [ Submit Your Advice ]

[ View Profile ] 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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INDUSTRY ADVICE

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! [ Comment on This Article ]

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INDUSTRY ADVICE [ Submit Your Technique ]

[ View Profile ] 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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INDUSTRY ADVICE

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. [ Comment on This Article ]

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INDUSTRY ADVICE [ Submit Your Technique ]

[ View Profile ] 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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INDUSTRY ADVICE

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. [ Comment on This Article ]

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INDUSTRY ADVICE [ Submit Your Advice ]

[ View Profile ] 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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INDUSTRY ADVICE

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. [ Comment on This Article ]

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February 2011 INDUSTRY ADVICE

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[ Submit Your Advice ]

[ View Profile ] 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 [ Submit Your Advice ]

[ View Profile ] 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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HEALTH & FITNESS

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. [ Comment on This Article ]

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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. [ Comment on This Article ]

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Free MMA Magazine - MMA Reader - Feb 2011  

Free MMA Magazine - MMA Reader - Feb 2011