CJK welcome to the pack.
useful article i just came across
dieselcrew.com/sprayq&a-nutrition_and_the_mma_athlete.htm
Q Hello Coach Spray, my name is Yohannes Habut I am a combat athlete who has a couple concerns about training. I fight at 185 but I�??m not as strong as I want to be I�??m not weak by any means but I think the weight cutting has a effect on my strength gains (I cut from around 210lbs) also I�??m looking to add different exercises to my weight training routine that will get me strong as a ox. One more question that I have is about nutrition, what should I eat to begin to see results? How much should I eat to minimize body fat and still look strong at 185? Any help would be appreciated.
Thank you,
Yohannes “Havok” Habtu
A Yohannes,
Thanks for checking out the site. First, you have to take inconsideration, that you are cutting 25lbs. Therefore, some strength may be lost especially if you are a lean 210, but with proper training relative strength levels may be maintained. Any time there is a change in body compensation, your training attributes will be affected. Strength training should be a supplement to your combat training, not interfere with your skill (mat) work. MMA fighting is a form of resistance training in its self and I am sure you practice your craft at least 3 days a week. I would recommend training total body twice a week, and have a supplemental/recovery day with emphasis on your weak points (sled, lats, abs dynamic and static, and extra skill work). Place emphasis on the core lifts, along with 1-2 supplemental exercises per training session, always include core work. Therefore, your (strength) training week may look like this.
Monday- ME upper, DE lower, back work, single leg or hamstring work.
Wednesday- Recovery/supplemental work. Sled drags, prowler push, ab, extra skill work ect.
Friday-ME lower, RM upper, posterior chain work.
Monday I arranged your schedule this way for couple of reasons. First I placed your DE lower and ME upper day at the beginning of the week, due to coming off the weekend you should be fresh. Your legs should be rested and ready for explosive work.
Wednesday being recovery/supplemental day, can be very therapeutic mentally and physically due to (grueling practice sessions). Just knowing there is no heavy weight to be moved on that day.
Friday is ME lower and RM upper. I placed your heavy leg day on Friday, for two reasons. First, there is nothing worse than trying to athletically compete with Jell-O legs, and second you will have the weekend to recover.
This is only a template I do not know your training schedule. So keeping that in mind, you may need to adjust the template to see fit to your schedule. Check out the training clips weekly for new ideas http://www.dieselcrew.com/sprayseries.htm
As for your nutrition goals. Keep it simple. Try to keep it clean, and consume complex carbs (green vegetables, whole grains) lean quality protein (fish, chicken, beef). Eat every three hours, this will help with stabilizing blood sugar, give your metabolism good charge and prevent over eating. To find out a lot about your self take this quiz. You may be surprised.
Give yourself 1 point for each question you answer ‘yes’ to:
- Do you eat breakfast 7 days a week?
- Do you eat foods from at least 3 different food groups at breakfast?
- Do you eat 3 balanced meals at approximately the same time each day?
- Do you eat a nutritious mid-morning and mid-afternoon snack?
- Do you eat at least 3 pieces of fresh fruit each day?
- Do you eat at least 5 servings of fresh vegetables each day?
- Do you choose primarily high fiber breads and cereals?
- Do you eat lean &/or low-fat protein at each meal?
- Do you limit your intake of saturated fat (found in meats, cheeses, dairy products, butter, egg yolks)?
- Do you eat at least 2 servings of “good fat” each day- found in nuts, seeds, extra virgin olive oil, olives, avocados and fish?
- Do you limit your intake of processed and refined foods (foods made from white flour, foods high in sugar and sodium, packaged foods)?
- Do you eat and drink adequately to maintain your bodyweight (this should be your goal unless you are on a fat loss or weight gain program)?
- Do you eat a post-workout or post-practice snack within 30 minutes?
- Do you eat a healthy post-workout or post-practice meal within 2 hours?
- Do you drink half your bodyweight in ounces of water each day (not including fluid intake during exercise)?
- Do you sleep at least 7-8 hours each night?
- Do you go to bed at approximately the same time each night and get up at approximately the same time each morning?
- Do you take a multivitamin rich in the antioxidant nutrients twice each day?
SCORE: /18
15-18: Performing Like A Champ!
9-14: Losing an Edge!
<9: Missing Out- Big Time!
Coach Spray
