by corey beasley
longevity is the most important thing.
Reading: How to be a good fighter
even more important than scores, times, weights and competitions?
Yup, because if you’re injured, broken and battered, you’re out.
Finding a healthy balance in your training program will help you grow faster, avoid obstacles, and become a better athlete. Below are 7 tips to help you train more efficiently and avoid common mistakes. read them, discuss them with your coaches, create a schedule, stick to it, and you’ll outperform the competition over time.
train once or twice a day
make a plan of attack and stick to it. mma requires a variety of skills and I see athletes jumping from one gym to another throughout the week, trying to solidify their skills. While I respect your willingness to learn, training more than twice a day almost always leads to injury, overtraining, or burnout. your body and mind can’t handle that much, so you need to find a healthy balance in your training that allows you to be consistent over time.
If you train 2x a day, 6 days a week, 48 weeks a year, you will have done 576 sessions!
That’s basically 4 12-week bursts of effort, with a week off afterward.
Maybe you fought, competed, or just took a vacation.
576 sessions will improve any fighter’s skill, strength and conditioning, and the bye week will help you mentally and physically.
Plus, you’ll have 4 mini-vacations to look forward to each year!
Unfortunately, many fighters overtrain and believe more is better.
They will train 3 or 4 times a day, eat poorly, don’t get enough sleep and get exhausted. in my experience, this usually makes them sick, injured, and inconsistent. this hurts them mentally and physically.
follow a realistic exercise program…work out 1-2 times a day.
You’ll be more alert, absorb more during practice, perform at a higher level, and stay consistent for longer periods of time.
control and measure the intensity and volume of each session
While this may be common knowledge to some, this is one of the most common and abused errors I see on a regular basis. the boys want to train hard, I understand. but none of us is invincible. planning and using adequate intensities throughout the week is essential if you want to improve.
here are some basic guidelines…
high intensity activities (sparring, sprinting, heavy lifting) should be done in short duration.
low intensity activities (drilling, moving, road work, etc.) can be performed for longer periods of time.
The reason this is so important is so our bodies can keep up. train every day, lift heavy objects, run, do plyometrics… if this is all you do and you have a “more is better” mentality, you will most likely end up broken. We can eat right, sleep, take the right supplements, and use recovery techniques, but if training volume and intensity are out of control, the athlete will suffer.
keep it simple. work hard, rest, repeat.
How many guys do you know who are always late? being late usually means they miss the warm up and jump right into the fire.
While warming up isn’t always the most exciting part of a workout, it’s one of the most important. A good warm-up prepares the body and mind for the work to be done. stiff joints and muscles relax, capillaries and lungs open, body temperature rises, and more. These things may seem insignificant, but they will increase performance and decrease the chance of stupid injuries.
We typically spend 5-10 minutes lathering or something similar. 5-10 minutes of dynamic warm-up, moving and opening the body. 5-10 minutes to get your heart rate up (crawling, running, climbing stairs, etc.)
Breath deeply everyday
Breathing properly is often overlooked, but proper breathing can make you stronger, increase endurance, and reduce stress faster than anything else. Bruce Lee, Gracie Rickson, and most other elite martial artists use breathing as the foundation for the rest of their movement. Some techniques help prepare your body for battle, while others calm your mind and lower your heart rate. While it may seem strange to some, I believe this can be a valuable part of an athlete’s training program. perfect to use during training, between sessions, in the morning, at night or on rest days. check out this article, from our friends at breakthrough results:
11 breathing techniques to help reduce stress, calm the mind and relax the body
eat good quality food
food is fuel. it can nourish our body or it can also be poison. If you do this part right, you will thrive, perform, and feel better every day. if you fight change, you’ll struggle with weight, never have energy, and won’t recover properly between workouts. do it right.
Here are some suggestions to improve your eating habits:
mma nutrition to improve body composition and maximize injury recovery between fights
mma nutrition tips when athletes train twice a day
Take a day or two off every week
our bodies and minds need a break.
free time allows us to reset, replenish and prepare.
go out, spend time with loved ones, walk the dog, watch a movie, or do something to take your mind off work, training, etc. weather. find some healthy hobbies or activities that take your mind elsewhere and do them regularly.
spend the nightlife
nothing good comes out of bars and clubs. Trust me, I spent most of my twenties running around Chicago, causing trouble, chasing tail, and acting like a chump. you waste money, destroy your body, lose sleep, and create unnecessary drama in your life. If you want to develop as an athlete and compete at the highest level, you cannot fall into this trap.
Do you want to improve as an athlete?
find better ways to spend your free time.
Many wrestlers and other combat athletes feel overwhelmed by all they have to do. this nervous energy leads to overtraining and ultimately impairs your progress. taking the time to create a plan and then consistently executing it will help you develop over time. this consistency will snowball into a mental and physical boost that will overwhelm your competition. they’ll start calling you lucky, but you’ll know it was just consistent effort over time.