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z Press

The Z Press will build strength and mobility in your shoulders as well as your core. You’ll also need to [Read More]

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Sprinter Stepups

Train your hamstrings and develop explosive starts with this challenging movement.

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Romanian Deadlifts

Build strong glutes and hamstrings. Remember to maintain a slight arch in your low back, and never to round forward.

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Use this core exercise to strengthen your posterior chain. You’ll work your low back, shoulders, glutes, and hamstrings.

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Modified “Sissy” Pushups

Here is a basic pushup variation for beginners. Start here if you’re learning the basics. Progress to pushups from your [Read More]

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Stability Ball Hamstring Curls

Don’t neglect training your hamstrings. This exercise is especially handy if you’re training in a garage, or a gym without [Read More]

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How can I manage my time Better?

I’ve read tons of self improvement essays, self help books, and watched 100’s of YouTube videos on time management. Still, I tend to procrastinate or lose track of time. Here are some of the best tips that I’ve found for staying on track and on schedule.

The biggest battle for a lot of people is their phone. It’s scary how much time can be wasted staring at the screen of a smart phone. Most smart devices automatically track your usage, so you can easily see how much time you’ve lost to your technology. I was the worst, so I’ve been trying to limit my screen time in the following ways:

  • Uninstall social media apps. I’ve been trying to access social media for only a few minutes per day, and only on my laptop. By eliminating mindless minutes of scrolling through timelines, the screen timer on my phone started to drop immediately.
  • Keep your phone on Silent or Vibrate, and don’t keep it in your pocket. This made a huge difference for me. Rather than taking out my phone to check every notification, I started putting my phone in my bag. Since it’s always on vibrate, messages won’t easily disturb me when I’m focused on another task. I can check my phone at designated times, and I only turn the ringer on when I’m available to answer phone calls or reply to messages, immediately.
  • I don’t use the calendar in my phone. Your mileage may vary here, but this works for me. Instead of getting lost in my phone, answering old text messages, etc., I’ve switched back to a paper day-timer. I keep my schedule on a paper calendar, with a pencil.
  • Whenever possible, switch to hard copy books as well. Reading on your iPhone or Kindle can lead to other distractions; emails and text messages can extend your screen time, and sidetrack you from finishing your reading.

Aside from limiting your screen usage, another one of the most impactful ways to be more efficient with your time, is to wake up early and get stuff done! It’s easy to sleep in. Sometimes, if you’re not careful, it’s even easier to trick yourself into thinking that you got up early. I used to wake up at 6:00, but not really get much work done until about 9:00. If I had early training clients, I half-slept through their sessions. I experienced a huge boost in productivity when I started to use those extra 3 hours every morning. For me, that means about 5-10 minutes of deep breathing, meditation, or reading to get in a positive and productive mindset. Immediately after that, without hesitating, I jump into my tasks for the day. If you tackle the hard stuff first, you’ll be amazed how much you can accomplish before 9:00 AM.

It also helps to:

  • Keep daily and weekly to do lists.
  • Say “no” to unnecessary commitments, and leave room for what you need to do.
  • Face your problems, first. Putting things off often allows issues to snowball, and the resulting mess can cost you way more time, later.
  • Build in time for self care and personal development. You won’t be able to manage your time well, if you are burned out.
  • Try hiring a coach. You can get accountability and regular help with time management in my online coaching program: https://joetoproathlete.com/product/online-trainer

Just like with training, and every area where you seek to improve, tracking progress will help you be more successful. Take notes on what saves you time, and on what makes staying organized easier. Taking notes will also keep you more focused on your goal. It all comes down to how much you want to be successful here; as always.

Do MMA Fighters Lift Weights?

Believe it or not, this was one of the most asked, and least answered S&C questions on Google. As a strength coach for many pro and amateur fighters, I’ve watched dozens of combat athletes improve as a result of strength training. I’ve also competed in MMA, and have trained martial arts both with and without supplementary weight lifting.

Not all fighters lift weights, and not all those who do lift weights, do so correctly. All fighters, though, could benefit from getting stronger 100% of the time.

After a ton of real world testing, here is why I believe all fighters should participate in an organized strength training program.

MMA athletes use their bodies as weapons, and it is their job to sharpen those weapons daily.  Most fighters, especially at the highest levels of the sport, are working hard to gain strength in the weight room.  While weight room records aren’t everything, it’s like I tell my clients; “When everything else is equal, the stronger athlete wins.”

Why It Matters—-

  • Strength will help you win grappling exchanges by moving your opponent with force, or allow you to inflict more damage with powerful attacks.
  • Strength training will lead to improved structural integrity around your joints, and reduce the likelihood of injuries. 
  • Increased core strength will allow you to absorb more damage from your opponent’s attacks.
  • Strength training will help you to develop speed and explosiveness, to beat your opponent to the punch. 
  • Strength training properly for your sport will lead to increased anaerobic endurance.  You won’t get tired as fast in a fight. 
  • Strength training with full range of motion, in many cases, will create functional mobility. You’ll be strong from more positions, and less likely to be injured.

Believe it or not, there is a “wrong” way to work out for every sport, even if it is the “right” way for another sport.  Fighters can’t train like bodybuilders or football players, and expect great results.  They also have to balance their strength workouts with the rest of their training. 

How to Do It—-

  • Train in cycles, focusing on different parts of performance on different days/weeks/months.  Include training for corrective exercise, endurance, strength, and speed. 
  • You can’t train at red-line all year ‘round, or you’ll burn out.  In general, the intensity of your training will increase the closer you get to fight time.  You’ll rest to recover and “peak” just before a fight, rest again after, and then start building intensity again towards your next competition.
  • Get strong from the middle out.  A strong core will allow greater mobility and strength in your whole body.
  • Focus on explosive compound movements like Cleans or Snatches.  Include major staples like squat, pull-ups, and some pressing. 
  • Focus corrective exercise work on shoulders (external rotators and rear delts), knees (strong VMO, strong hamstrings, avoid tight quads). 
  • Since fighters put so much energy into their skills training, sparring, and conditioning, you won’t have enough bandwidth left over to lift 6 days per week, like a bodybuilder.  I suggest lifting weights for strength training twice per week, and doing two conditioning sessions per week.  Much more than that, and you’ll risk over training quickly. 
  • To gain speed, lift heavy to get strong… then decrease your weights, and lift FAST. Try this over a period of several weeks, in cycles.  

Follow these rules, and you’ll definitely gain an edge on your competition.  Strength training will make you stronger, faster, and more athletic.  Keep everything in perspective, though.  The purpose of Strength & Conditioning is to improve your ability to execute in your sport; and your training to execute those skills in practice will always be the most important thing.  If S&C is leaving you too sore to practice, getting you hurt, or taking away from practice time… it’s time to back off.  Until then… grab a bar and go!

This one is me.

Getting the Most out of Online Training

Training with the support of a coach eliminates a lot of guess work, but when your coach can’t always be [Read More]

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Training Inspiration

Sometimes we over-complicate things.  We get caught up with the latest supplements.  We want to try so many new training [Read More]

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