Suplementacion inteligente para MMA

Excelente Artículo:

Every year athletes in all sports are raising the bar when it comes to setting new records for athletic performance. We see this even more in the sport of mixed martial arts as both the athletes and techniques evolve to new levels. However, with increased performance and higher demands placed on the body, sometimes the rate of tissue damage exceeds the rate of tissue repair. Consequently, it is essential for all MMA athletes to take the appropriate measures to enhance performance, speed up recovery, and fuel the intense training sessions with proper nutrition and supplements. Just like there is a science to training, there is a science to selecting the proper foods and nutritional supplements for MMA. In this series we’ll take a look at some of the supplements that will best serve the needs of MMA athletes.

Pain in the joints is a given when you are training in any combat sport, and osteoarthritis (degenerative joint disease) is likely to result the longer you have been in the sport. The physical nature of grappling, boxing, and wrestling accelerates the wear and tear on the joints, which makes it all the more important to supplement with something to promote joint health. Glucosamine sulfate and chondroitin sulfate are widely accepted as the two most beneficial supplements for promoting healthy cartilage.

Glucosamine and chondroitin sulfate are the molecules that serve as the precursors of cartilage. Cartilage lines all the joints in the human body and serves to protect and cushion joints from normal wear and impact. Glucosamine occurs naturally in healthy cartilage, and it works by maintaining the integrity of the cartilage matrix which is necessary for optimal joint function. It also supports the synthesis of proteoglycans which are the building blocks of cartilage and other connective tissues. Glucosamine is also believed to support the production of hyaluronic acid which is a major part of the synovial fluids that lubricate and provide mobility to joints.

Chondroitin sulfate is another glycosaminoglycan that is often taken in combination with glucosamine and considered to be the partner agent of glucosamine for joint health. Most of the available evidence from controlled studies show that glucosamine sulfate is effective in the treatment of degenerative joint disease. It has been demonstrated that glucosamine taken independently benefits patients with osteoarthritis, but it remains unclear if there is any additional benefit to using both supplements together compared to using either alone. Both glucosamine and chondroitin sulfate have also been reported to have anti-inflammatory and pain-relieving effects as well.

What you see is not always what you get
Despite what the labeling on the supplement bottles might say, you don’t always get the purity or dosage of glucosamine and chondroitin sulfate that is necessary for maximal benefit. It is widely accepted that therapeutic dosage for glucosamine sulfate should be 1500 mg daily and 1200 mg daily for chondroitin sulfate. Since there is no regulating agency like the FDA (Food and Drug Administration) for nutritional supplements, the quality and purity of the supplement will vary among manufacturers.


What to look for in a nutritional supplement
The highest quality nutritional supplements should be manufactured in facilities that have been GMP certified (Good Manufacturing Processes). GMP certification is a reliable indicatory of purity and ensures that high quality control standards have maintained in the manufacturing of the product. Other things to look out for are certifications by the National Products Association (NPA, formerly known as the National Nutritional Foods Association or NNFA), National Sanitation Foundation (NSF), and Therapeutic Goods Administration of Australia (TGA). Surprisingly, many nutritional supplement companies do not have any of these certifications so the quality of their products is questionable.

Even with all the encouraging evidence that supports the benefits of supplementing with glucosamine and chondroitin sulfate, there are still mixed opinions about whether it really helps or not. My own personal experience from using it and first hand accounts from many of my patients who supplement with it makes it something I recommend regularly. Anyone who participates in MMA and combat sports should definitely consider supplementing with glucosamine and chondroitin sulfate to maintain healthy joints and decrease the progression of arthritis. We recommend our patients try supplementing with glucosamine and chondroitin sulfate for about three to six months before expecting to see and feel the potential benefits. Individuals with certain food allergies or metabolic conditions should avoid taking glucosamine and chondroitin sulfate so as always, check with your doctor or consult with a certified nutrition professional before you start taking any nutritional supplements on your own.


Contact info: Dr. John H. Park, D.C., C.S.C.S. Progressive Spinal & Sports Rehab 10076 Darnestown Road Suite 200 Rockville, MD 20850 www.ProSpineRehab.com www.yourMMAdoctor.com Phone: (301) 294-5101

Dr. Park is a Chiropractic Physician specializing in sports medicine, orthopedics, and rehab. He has studied martial arts for over 10 years including tae kwon do, Muay Thai, and Brazilian jiu jitsu, and he works with professional and amateur MMA athletes.

LA Genetica me vale $%^$%^$%^ y otros asutos con Jason Ferrugia

Aquí les entrego una serie de artículos del maestro entrenador Jason Ferrugia, aunque en realidad se orientan al proceso de entrenamiento para aumentar la mas muscular, son válidos para lo que hacemos en las MMA´s:

How Important are Genetics in the Muscle Building Process?
By Jason Ferruggia

For years and years we have all heard that genetics are the main factor determining exactly how successful you will be in your muscle building quest. While this is true, and in the end how big you eventually get will be determined by your genetics, the fact of the matter is most people never get anywhere close to their full genetic potential. So using this as an excuse is beyond lame.

Sure some guys have insane muscle building genetics and grow just by looking at a weight. They gain five pounds just by walking by the refrigerator and another couple just by doing a few warm up sets at the gym. I have always been envious and jealous of these guys. But since I don’t have those genetics I knew I couldn’t sit around and cry over spilled milk. I just had to be smarter and train harder. I knew I had to do everything right. My diet had to be better, my training had to be more well thought out and I need to sleep while they were out partying. And over the years consistently got better results than guys who had much better genetics than I did. All because I had the right attitude and the determination to succeed that most of them didn’t. Sometimes great genetics can be an excuse to skip workouts or miss meals. But when you are a typical skinny guy hardgainer like me, you have to be dialed in 100% of the time.


The reality is that while some guys can build massive amounts of muscle on two or three meals per day and any old random workout that they pull out of some bodybuilding magazine, the majority of us will have to work a lot harder and be a lot smarter than that.

Don’t go to the biggest, strongest guy in the gym for advice. Because, most likely, what worked for him will not work for you. If you want to seek out advice from someone, go to the guy who has made the most significant progress. So if a guy weighs 250 but most of that is based on genetics and or steroid use and another guy weighs 190 but started at 135 a few years earlier, I would be much more interested in what the 190 pound guy had to say and see what he did to make such dramatic gains.


No matter what the naysayers may tell you, everyone who starts a proper muscle building program and sticks with it, while really busting their ass in and out of the gym, can gain massive amounts of muscle. Skinny guys come to my gym in New Jersey all the time and I routinely help them slap on 30-50 pounds of muscle. Rarely do they have Mr. Olympia winning genetics but they listen to everything I say and have an insatiable desire to succeed.

When genetics aren’t in your favor you have to avoid high volume workouts, you need to reduce the stress in your life, you need to sleep more, you need to eat more clean foods and you need to be 100% dedicated to this process 24/7, 365. The gains will come and before long no one will be calling you a hardgainer or talking about your crappy genetics anymore. Instead they will all be asking you how you got so damn jacked.


Question: If someone’s trying to build muscle, is there any benefit to including sets of 50-100 reps, either with lighter weights as a “burnout” set, or with moderately-heavier weights done to failure and then continued in a rest-pause fashion?

Answer: For beginners, absolutely not. I actually do the opposite of what a lot of people recommend with beginners who are trying to build muscle; I keep their reps low, not high. Until they master the skill of a complicated exercise like a squat or deadlift I would never risk exposing them to injury with high reps. Their form breaks down after five reps or so when their core strength gives out and they are then at a much greater risk of injury.

With more advanced guys high rep leg training can work wonders and lead to extremely fast muscle gain. Most times I keep the reps at around 20-25, but sets of up to 50 or even 100 reps can work quite well also. Tom Platz built some of the freakiest legs ever seen and was a huge advocate of extremely high rep leg training. I’ve had the pleasure of discussing training with Stone Cold Steve Austin a few times and he has also noted that he was a big fan of squatting for high reps somewhere in the range of 30-50.


Like I said, though, you have to be somewhat advanced and have perfect technique on the squat otherwise I don’t think that the risk is worth the reward. Most guys will start rounding their lower backs, collapsing forward and having all kinds of other form issues if they do not posses the core strength required for such a challenging task.
Some guys would probably actually be better off doing extremely high rep sets on a machine. Although we have never had a leg press in my gym this is the one situation where I would actually use it. Belt squats are great for super high reps as are free squats with a weight vest on. I prefer to hit the heavy stuff first on a regular back squat for a few sets and then finish with the fifty reppers. I would never recommend more than one of these high rep finisher sets.
Question: Does the average guy in the gym need to concern himself with training slow-twitch muscle fibers as much as he trains fast-twitch fibers?

Answer: The average guy in the gym doesn’t need to worry about slow twitch or fast twitch fibers if he is simply trying to get bigger. If you are an athlete trying to jump higher and run faster you want to target the fast twitch fibers and keep your sets short. But for hypertrophy it doesn’t matter. Mix it up and hit both fibers. You can go heavy and target the fast twitch fibers one day and lighter to hit the slow twitch fibers another day or combine them both into one workout. Plenty of big guys have used both approaches with equal success. If you train legs once per week my suggestion would be to start heavy with squats and finish light with belt squats or leg presses for higher reps.

Question: Is there any benefit to doing high-rep deadlifts (or any deadlift variation, like sumo, Romanian, trap-bar, etc.)? Or is there an increased risk factor with deadlifts that makes them not appropriate for high rep work?

Answer: High rep deads are great for packing size on your traps and upper back, but, like I mentioned earlier, this exercise should never be done for high reps by a novice lifter. While you can go up to 50 or even 100 reps on some squat and leg press variations I wouldn’t recommend going above 20-25 reps on deadlifts, and most times I actually recommend limiting the reps to 15 on this exercise. While Dr. Ken Leistner was famous for his 30-40 rep death sets on trap bar deadlifts and the like, I think that would be too risky for the average guy.

In my gym we consider high rep deadlifts to be sets of 10-12. You won’t find too many mass builders more effective than a heavy set of 10-12 reps on a deadlift. But it’s just not a great position for your shoulders to be in for a great amount of time, nor do most people have the lower back endurance and overall core strength to deadlift for more than 10-15 reps or so safely. If you are going to pull for high reps I would caution against going with an over under grip because that will place the biceps under a lot of stress for a lot of time. This is not a good scenario and should be avoided. I recommend using straps for high rep deads. I don’t believe you should ever use high rep deads as the first exercise in your workout but rather as a finisher after pre exhausting yourself with some heavy stuff first. Sometimes at the end of an upper body day we will do one set of 12-20 reps of deadlifts, which can lead to great size gains. But this is never something I would start with when you are fresh and fully energized. Keeping them for the end limits the amount of weight you can pull and thus makes them safer.

Question: Finally, could you offer a sample lower body hypertrophy workout that incorporates higher-rep training?


1) Squat- 2 x 5-7, 1 x 8-10, 1 x 12-15 x 120-180 sec rest
2a) Barbell Romanian Dead Lift- 2 x 5-7, 1 x 8-10, 1 x1 2-15 x 90-120 sec rest
2b) Hanging Knee Raise- 4 x amap x 90-120 sec rest
3) Belt Squat (or weight vest squat or leg press)- 1 x 50 reps x 180 sec rest
4) 1 Leg Standing Calf Raise- 4 x 8-10 x 45 sec rest (pause for 4 sec in bottom position)

5) Seated Calf Raise- 2 x 50 x 90 sec rest (pause for 1 sec at bottom and 1 sec at top)
Answer: For beginners, absolutely not. I actually do the opposite of what a lot of people recommend with beginners who are trying to build muscle; I keep their reps low, not high. Until they master the skill of a complicated exercise like a squat or deadlift I would never risk exposing them to injury with high reps. Their form breaks down after five reps or so when their core strength gives out and they are then at a much greater risk of injury.

With more advanced guys high rep leg training can work wonders and lead to extremely fast muscle gain. Most times I keep the reps at around 20-25, but sets of up to 50 or even 100 reps can work quite well also. Tom Platz built some of the freakiest legs ever seen and was a huge advocate of extremely high rep leg training. I’ve had the pleasure of discussing training with Stone Cold Steve Austin a few times and he has also noted that he was a big fan of squatting for high reps somewhere in the range of 30-50.

Like I said, though, you have to be somewhat advanced and have perfect technique on the squat otherwise I don’t think that the risk is worth the reward. Most guys will start rounding their lower backs, collapsing forward and having all kinds of other form issues if they do not posses the core strength required for such a challenging task.

Some guys would probably actually be better off doing extremely high rep sets on a machine. Although we have never had a leg press in my gym this is the one situation where I would actually use it. Belt squats are great for super high reps as are free squats with a weight vest on. I prefer to hit the heavy stuff first on a regular back squat for a few sets and then finish with the fifty reppers. I would never recommend more than one of these high rep finisher sets.

Preparación ante todo

Y0 tengo uno y estoy en el proceso de diseñar uno nuevo, y...

Do You Have a Protocol?

By Charles Staley, B.Sc, MSS
Director, Staley Training Systems
http://www.staleytraining.com/ecm8/ezGaffurl.php?offer=xxxxx&pid=1

If not, this might be great timing for you…please read on. If you haven't been to our discussion forum lately (http://www.staleytraining.com/ecm8/ezGaffurl.php?offer=betteru&u=http://www.teamstaley.com), you'll certainly notice some significant changes- we've got a new look and (more germane to this article) a new name: Charles Staley's Athletic Dominance Protocol.

I've had a lot of questions about what this means, which isn't surprising, since we made these changes rather abruptly and without explanation. This then, is the first in a series of weekly articles I'll be writing in an effort to explain what "The Protocol" really means, why we developed it, and what it can do for you.

You Either Have One, Or You Don't

We all have habits and tendencies. All of us have habitual ways that we go about our lives, including the relatively small portion of our lives we spend in the gym. The real question is whether or not your habits are reactive and spontaneous, or proactive and procedural. For example, if, on your second set of presses you notice a sudden dull pain behind your right shoulder, do you have a set of principles to help you arrive at the best decision? Or do you simply make a spontaneous decision, based on nothing more than gut instinct? Which scenario do you think will most likely lead you to a better outcome?

That's the difference having a protocol can make. Many of us have incomplete protocols- procedures for certain aspects of their training, while other areas are left to "fend for themselves." For example, most of you probably "taper" for important competitions- you take a "down week" to facilitate complete recovery so that you'll perform at your best on meet day.

That's a protocol, or at least a component of one. If, however, you deal with your post-weigh-in hydration in a completely sporadic and haphazard way, that's a hole in your protocol. And that hole may be the one that sinks the ship, no matter how well-constructed the rest of that vessel happens to be.

The Rules Are Best Written When You're Of Sound Mind Back to that post-weigh-in hydration issue: If you create that aspect of your protocol right then, while you're half-dazed from sweating off that last 5 pounds, it might not be representative of your best thinking. But what if you'd thought this through already? What if you'd studied the science, and/or spoken to other successful athletes and coaches who deal with this procedure on a regular basis? Then, based on your research, you developed a set of rules- a protocol for handling your post weigh-in. Now you've got a procedure that's presumably a lot smarter than you are in your current dehydrated fog. Now you've got something you can trust, even when you can't trust yourself.

And that's really the point of having a protocol. In all professions where failure isn't an option, there's a protocol that must be followed. Surgeons have a very detailed protocol that must be adhered to, and so do pilots. Likewise for soldiers, lawyers, pharmacists, and accountants. The greater the potential consequences, the more detailed the protocol. Now needless to say, all of the aforementioned professionals are highly skilled, tremendously intelligent, and thoroughly trained. So why do they need a protocol? Here's a tip- they don't need it for the times when things are going well. Here's what I mean:

I've flown a small plane before, as a student. If you've never had the experience, the amazing thing is not how difficult it is to fly a plane, it's how easy it is! What I mean is, assuming the plane's in good repair, the weather is good, and you have at least a cursory understanding of the skills required, it's really not that big a deal. As you're accelerating down the runway, that plane just wants to take off, and that's just what it'll do, unless you make some type of bonehead mistake.

The problem is, things rarely go perfectly. There's bad weather, fatigue, mechanical problems….all sorts of things can go wrong. And when they do, it'll be your protocol that saves your ass (provided you have one of course. Meaning a protocol, not an ass). Now I've just outlined a case for the prevalence of specific protocols in high-risk professions, but they can also be found in any successful profession or industry. Think about the last time you went to Burger King.

After you said "Hi" to Phil, the zitty high schooler handing you your 2000-calorie obesity maintenance kit will probably say "Would you like fries with that order?" That's because, long ago, the researchers at BK determined that annual revenues would skyrocket if every employee asked this question on every order. For those of you who just thought the kid was being unusually considerate, think again. He'd be reprimanded if he failed to ask the fries question each and every time.

I'll end this article with a question. Is your training important enough to have a protocol? Or are you OK with the last 16 weeks of training going down the toilet because you carelessly make a single stupid decision 2 days before the meet? Are you satisfied with 65-70 percent results, or would you rather tease out every last speck of your potential?

Así no se entrena!

Este posteo es vital, hay muchas cosas que considerar al momento de diseñar un buen programa de entrenamiento, comenzando primeramente por determinar claramente que se quiere lograr, conocer los caminos para lograrlo y es sobre este segundo punto , donde se vuelve clave identificar qué prácticas evitar para que los resultados del entrenamiento sean optimos. Este es otro gran artículo que les transmito con el permiso del Gurú Charles Staley.

The Ten Most Common Strength Training Mistakes Made by Martial Artists

By Charles Staley, B.Sc, MSS
Director, Staley Training Systems
http://www.staleytraining.com/ecm8/ezGaffurl.php?offer=xxxxx&pid=1

Noted sports scientist Dr. Paul Ward uses the following formula to predict success in athletic competition:

Productivity = Potential — Losses Due to Faulty Process

While your potential was determined at birth, there’s still much that can be done to minimize the mistakes you make along the way. After years of training and consulting to competitive martial artists, I’ve compiled a list of the ten most common errors (all of which I’ve made myself at one time or another) that martial artists make when embarking upon strength training programs:

1) Not training for strength:

Many martial artists feel that strength training is counter-productive, causing one to become too large and slow, despite the fact that in every other sport known to man, it makes athletes faster. Training like a bodybuilder (see mistake number 3) can certainly produce these undesirable effects, but properly designed strength training programs improve strength, speed, agility, endurance, and technical performance. Strength training should be viewed as a tool, the utility of which depends upon the context it’s used in.

2) Training for the wrong kind of strength:

Strength as a bio-motor ability has many expressions. All human movement requires strength, and for this reason, all athletes must concern themselves with developing their strength levels to the utmost. What many don’t know, however, is that there more types of strength than there are bogus ab-training gadgets on late-night info-mercials! Here’s a partial list:

Maximal Strength: The amount of musculoskeletal force you can generate for one all-out effort. Maximal strength is your athletic “foundation,” but it can only be expressed in the weight room during the performance of a maximal lift. While only powerlifters demonstrate this type of strength in competition, martial artists need to develop high levels of maximal strength in every muscle group.

Relative Strength: This term is used to denote an athlete's strength per unit of bodyweight. Thus if two athletes of different bodyweights can squat 275 pounds, they have equal maximal strength for that lift, but the lighter athlete has greater relative strength. Competitive events which have weight classes depend heavily on relative strength, as do sports where the athlete must overcome his or her bodyweight to accomplish a motor task (such as a jump kick). Further, events which have aesthetic requirements (kata competition, for example) rely heavily upon the development of strength without a commensurate gain in bodyweight.

Strength can be developed through two very different means— by applying stress to the muscle cells themselves, or by targeting the nervous system. The former method is accomplished through the use of bodybuilding methods (repetitions between 6 and 12), and results in strength gains through an increase in muscle cross-section. The latter is accomplished through higher intensity loads (repetitions between 1 and 4), and increases in strength are the result of the body's improved ability to recruit more of its existing motor unit pool. For martial artists and other athletes who depend upon relative strength, bodybuilding methods should be used sparingly, unless a higher weight class is desired. Most strength training sessions should consist of high intensity, low repetition sets, which improve strength through neural adaptations rather than increases in muscle cross section.

3) Training like a bodybuilder:

My consultations with competitive martial artists reveal that bodybuilding is the predominant paradigm in today’s strength training world, at least in this country. But bodybuilding methods are designed to produce muscle mass, not strength. And while bodybuilders are strong, their relative strength is poor compared to other explosive strength athletes. These methods have some degree of utility for beginning martial artists as a means of attaining basic fitness, but after a year or so, they should be used sparingly, if at all.

4) Using insufficient intensity:

Most martial artists can relate to doing hundreds of pushups, sit-ups, and leg lifts in class, but as soon as you go beyond approximately 12 repetitions, the stimulus is too weak to favorably improve strength values. Think about it: as a martial artist, would you rather have the ability to perform weak techniques for hours on end, or the ability to deliver explosive, powerful techniques when it really counts? In training, you reap what you sow.

5) Lack of variation:

While many people realize that the training load must be progressively increased, few understand that the training stimulus must also be periodically be varied in order to prevent stagnation. Elite sprint coach Charlie Francis recommends changing the training program whenever there is a one week plateau in strength gains. Internationally acclaimed strength coach Charles Poliquin utilizes alternating phases of high volume with phases of high intensity in order to keep his athletes progressing.

6) Lack of periodization:

Periodization refers to planning the training process. For most, the idea of planning is intuitively obvious with regards to business, family, and finances, but when it comes to training, most people don’t make the connection. While many people attribute the success of Eastern-bloc athletes to illegal steroid use, periodization deserves the real credit. The martial arts seem to be the last sport on earth to take advantage of this important tool!

7) Excessive use of machines:

“Machines” according to exercise specialist Paul Chek, “are like sleeping pills for the muscles.” Chek is referring to the fact that machines tend to rob the stabilizer muscles of adaptive stress. Stabilizers are muscles which anchor or immobilize one part of the body, allowing another part (usually the limbs) to exert force. The most important stabilizers are those of the trunk— the abdominals and trunk extensors. If the motor cortex detects that it can't stabilize the force provided by the prime movers, it simply won't allow the prime mover to contract with full force.

8) Ignoring the principle of specificity:

The body's adaptation to training is very specific to the type of training that has been endured. This is sometimes referred to as the "S.A.I.D." principle— Specific Adaptation to Imposed Demand. So, as an obvious example, if you want to develop strength in your legs, you have to do strength training exercises for the legs. Less obvious than the previous example is the fact that exercises must be done at specific volume and intensity ranges in order to elicit the desired result. For example, if you're trying to grow muscle, you must perform exercises in sets of five to ten repetitions— roughly corresponding to 70 to 85% of your maximum capability for a single repetition. It's not enough to simply make sure you're training the right muscles!

Commonly, instructors make the mistake of thinking that if an exercise "mimics" the desired skill, it is specific. A common practice involves trying to improve punching speed by rapidly "punching" with light dumbbells as fast as possible. But this method is flawed, because the angle of resistance is incorrect, assuming that this exercise is done while standing erect. A better approach would to be to perform dumbbell bench presses, which correctly align the muscle fibers against the resistance being used. The specificity principle is abused in other aspects of martial arts training, as well. Most instructors train their students aerobically, despite the fact that nearly all forms of martial art, including self-defense scenarios, are predominately anaerobic. Another common example is the practice of slowly extending a kick, and then holding the leg in mid-air until the instructor gives the signal to return it to the floor. While this method may work if you intend to find employment as a human mannequin, for the purpose of improving kickingpower, it borders on useless.

9) Ignoring rate of force development:

Being strong won’t help you if you don’t have enough time to display it! In the martial arts (as in most athletic endeavors), the problem is that the amount of time to develop maximum muscular force is extremely limited— usually only a fraction of a second. While high levels of maximal strength are a necessary prerequisite for the development of speed strength (power), too much time in the weight room grinding out heavy weights at slow speeds, without switching to speed strength methods later in the training cycle, results in slow athletes.The ability to apply muscular force rapidly is called rate of force development, or RFD. While bodybuilding methods slightly improve maximal strength, it has a negligible effect on RFD. Training with heavy weights significantly improves maximal strength, but again, the RFD remains largely unchanged. Only when speed strength methods (plyometrics, ballistic training, etc.) are used, is the RFD significantly improved.

10) Ignoring the antagonists:

Muscles work in pairs— for every muscle in the body, there is another muscle that is capable of opposing its force. This "pairing" mechanism is how we are able to move with precision of movement and speed. However, when one part of this pair becomes too strong in relation to the other, force output capability suffers.

Unfortunately, many athletes unknowingly reinforce this imbalance every time they train, thinking they are respecting the principle of specificity by training only the prime movers (or "agonists"). An example would be a martial artist who reasons that since the quadriceps muscle extends the leg during kicking, the quadriceps should receive the brunt of the training focus. Before long, the hamstrings (which are the antagonists in kicking movements) are weak in proportion to the quads, and power output declines. At this point, the martial artist may conclude that weight training "slows you down," because for him, it did.

Here's the problem in the above example: the weaker the antagonists are, the sooner they will contract and oppose the prime movers (to prevent joint hyperextension), resulting in a slower movement. But stronger antagonists are less sensitive to this protective response— the body "knows" that they are strong enough to decelerate the limb at the last possible moment. The next time you watch elite boxers on TV, notice the development of the lats and biceps. Great punchers always have well developed antagonists.

(Bonus Mistake!) Mistaking strength training as the ends rather than the means: While it might seem ironic, the objective of strength training is NOT increased strength per se, but improved athletic performance. I would suggest that sports conditioning coaches keep this in mind as they design conditioning programs for their athletes.

Entrenando para verdadera fuerza

Los artistas marciales mixtos somos un híbrido del combate y el entrenamiento, porque los requerimientos de un atleta de artes marciales mixtas son numerosos, y si queremos lograr éxito en la practica y la competición, es necesario poseer fuerza resistencia explosión etc. Si embargo, el tema de la fuerza es complejo, como entrenar para desarrollar máxima fuerza para MMA? Simple, entrena con todos los sistemas de enerfía con todos los métodos disponibles. En este
Excelente artículo de Charles Staley, el experote le enseña como. Incluye un programa de entrenamiento que facilmente se puede seguir por unos 3 meses con excelentes resultados, se los recomiendo!

Don't Limit Yourself To A Single Strength Discipline!

By Charles Staley, B.Sc, MSS
Director, Staley Training Systems
http://www.staleytraining.com

For decades there's been a happy union between throwing and weightlifting. Each discipline promoted success in the other discipline, and when throwers are "in season," they simply throttle back on the lifting a bit to accommodate the demands of track season. Then, when track season's over, many throwers will ramp up the weightlifting, and commonly will compete in meets (either Olympic or power, or even sometimes strongman or highland games events)

So why not take the same approach to the 3 major strength disciplines?

A lot of new members to this forum come from a specific background, and then become exposed to other members from different strength-training backgrounds, and are tempted to "jump ship." I'd like to suggest a different tack: why not practice olympic lifting, powerlifting, and strongman events all year round. With a bit of strategic planning, it's not terribly difficult to do, and you'll find a useful synergy between the three disciplines as well.

Here's a simple weekly split incorporating this concept, just for the purpose of stimulating your imagination. On the flip side, I'll illustrate some tips and tricks to make the split work for you

Day One:

Snatch (or Power Snatch, depending on your skill level)
Back Squat (or Box Squat if you're a WSB disciple)
Farmer's Walk
(To Taste): Misc core work and/or bodypart training

Day Two:

Clean (or Power Clean, depending on your skill level)
Deadlift
Keg Carry/Truck Push Medley
(To Taste): Misc core work and/or bodypart training

Day Three:

Log Clean & Press
Jerk (or Push Jerk, or Power Clean & Jerk)
Bench Press (or Pin Press or Floor Press)
(To Taste): Misc core work and/or bodypart training

Day Four:

Snatch/Overhead Squat (or Clean/Front Squat)
Pin Pulls
Chins
Sled Drag/Stone Lift Medley
(To Taste): Misc core work and/or bodypart training

Tips & Tricks:

• In each of these training days, the session starts with an olympic lift. This is because typically, the olympic lift is lighter/faster than subsequent drills, which makes it a nice warm-up and neural primer for the rest of the session.
  
  
• If you compete in any one of these disciplines, treat lifts from the other two sports as "assistance lifts:" just scale back on the intensity and/or volume as you deem appropriate for the situation.
  
  
• Heavy full snatching combined with heavy bench pressing, in the same cycle, tend to create conflicting demands for the shoulder. Use caution.
  
  
• This cycle incorporates "exercise stacking." For example, cleans followed by deads. The cleans serve as a warm-up for the deadlifts. This is a nice time saver- if you (for example) stop your cleans at 220 pounds, your first warm-up set of deads can be with 265 or so.
  
  
• Notice (on day three) how I've placed Clean & Jerks after Log Clean & Press. After humping that log, doing Clean & jerks with a bar will feel like a vacation!

Don't Abandon Your Sport— You CAN Do It All!

Obviously it's a tall order to compete in three sports simultaneously. However in the case of the three strength disciplines discussed above, there's enough common ground to integrate all three disciplines into your training in a way that improves your "primary" focus. Staying the course in a single strength discipline long term is hard work, and often, the grass can look greener on the other side. By allowing yourself regular, controlled exposure to related strength disciplines, you'll find it easier to stay on course, while reaping the benefits of a more comprehensive program at the same time.