SLC MMAExploring MMA and Jujitsu in Salt Lake City Utah

MMA Tips and Your Questions Answered!Filed Under: Instruction, nutrition

Do you have questions? I know you do. I’ve checked my search engine logs and collected a list of things you were looking for.

I’m going to attempt to succinctly answer every question – no matter how ridiculous – I’ve received over the six months or so.  Sometimes I’ve had to modify the grammar of the questions, because that’s one thing the internets doesn’t teach you.

Also, if you have any questions to submit to me, let me know in the comments section below.

And no, I don’t think I know it all – even though I think I do.

How do I develop/increase knockout power?

You can read what I’ve wrote about hitting harder, but I’ll summarize. Not everyone is genetically disposed to have that bomb-dropping explosiveness but all can get better. Do upper body plyometrics. Hit tires with sledge hammers, throw medicine balls/hay bales/shotputs/heavy bags, shovel snow/manure/dirt vigorously (throw not push). Do cable punching twists. Film yourself working the heavy bag and critique. Focus on getting the force from your hips and legs and turn over those punches. Practice ”siting down on your punches”.

How to beat a wrestler in mma /how do I deal with MMA wrestlers?

You have to beat him on your own terms. In general, that means being able to dictate where the fight goes and stays – something wrestlers are very good at themselves. To do so, you either have to get good wrestling or counter wrestling or develop another strategy that allows you to control the fight. On top of the that, you’ll want to practice specific wrestling counters that will keep you from getting sucked into their game.

How old is Ori Hofmekler?  (Author of the Warrior Diet)

He was born in 1952, making him ~60.

How do I eat like an mma fighter?

Here is the basic out line: Cut out all processed foods/refined sugars and flours. No soda or candy or fried food. Eat 6 times a day making sure you eat high quality protiens, carbs and veggies at nearly every meal; energy levels must be well maintained. Think of eating as fueling your body. Drink a lot of water; drink protein shakes before bedtime and post workouts. The most important meal of the day isn’t breakfast, its the post-workout meal (followed by the pre-workout meal).  Supplements should be overseen by a nutrition specialist or be kept to a minimum. Creatine, multivitamins, protein powders, pre-workout energy boosters are common.

Get a copy of Grappler’s Guide to Sports Nutrition; I think its the best resource out there.  Also, check out some MMA diet tips here.

How do you do the Mckenzietine choke AKA the prayer-grip guillotine?

Good question, do a normal guillotine choke but grip your hands palm to palm and push it into the side of the neck. See more video on Mckenzietine choke here.

How do I improve my MMA?

In general, you’ve got a couple of strategies. One is to fix the leaks, or weaknesses in your game – areas you know you aren’t good at. Another is to polish what you’re good at – aka play to your strengths. Another still is to become “more well rounded” overall, branch out and learn techniques from a variety of disciplines.  Try videoing your training and analyzing it. You can even pay to get a coach to watch it and give his critique.

How do throw a sidestep uppercut?

You need to correctly anticipate your opponents strike – it typically has to a jab or straight cross to make this possible.  Also, your relative stance is important.  When you and your opponent share the same stance (left lead vs left lead)  and you are countering the jab, push off the front leg,  side stepping to the outside and lean and throw that uppercut underneath his guard; counter the cross by pushing off the back leg and finishing in similar manner.  When you are a mirror image (left lead vs right lead) the process is  basically the inverse. BTW, the uppercut will probably only be in range your opponent stepped in and planted (ie, is coming forward) other wise you’ll be on the edge of the pocket with the side step.  Also see this video with Pat Miletich doing a slip jab counter with uppercut, which is an analog of what I’ve detailed here.

For punching power: Russian twist vs Full contact twist?

Full contact twist – it models punching better and you can also handle more weight. If you want to learn how to do it, check out Pavel’s BulletProof Ab book or this post on the body building forums.

Who Did Jeff Monson get his black belt from?

He got in late 2007 while training at American Top Team from Ricardo Liborio.

How to avoid knee injury in mma?

Do prehab exercises (some more prehab info here), avoid overtraining, and minimize risk wherever possible. You can only diminish the probability of getting one – accidents can always happen in training and competition. I’ll write a full article on this later.

Bench press and push ups for fighters?

Yes please.  While these exercises don’t generally increase punching power, but they do increase strength and are great multi-joint exercises.

Would push ups make you a better fighter? How do I do MMA push ups?

Yes. Good push ups are exercise and can make you a better conditioned athlete. Check out pushups for fighters and if you want to do one armed push ups, buy Pavel Tsatsoline’s Naked Warrior book.

How many mma pushups?

A lot. Push ups are generally pretty easy (without added resistance) so you’ll need to increase the reps to get benefit. You should be able to crank off 15-20 without burning out.

How to grip for pull ups?

Lets assume you’re doing pull ups on a regular pullup bar.  There are three basic areas of alteration.  The orientation of your palms as you grip the bar (both palms facing towards or away from you- or one of each), how far away your hands are from each other (“wide grip”, etc) and the way the hand is actually contacting the bar (rock-climbers/finger hangers, towel pullups, tennis balls, etc).

One area of alteration not listed above is the one arm pullup, a beast in its own right.  Due to the probability of elbow tendinitis, I’d pass on this one if you are training to fight.

What does pulling the head down in a triangle do?

It tightens the choke by pulling the neck down into the narrowing clamp of the triangle (tightens the noose). It also helps break down the posture of your opponent, making it harder for them to escape. See picture below.

What are the nutrition needs for a mma athlete?

All people (regardless of athletic endeavors) need the same nutrients. However, due to frequency, length and type of training, athletes (MMA included) will need more calories and fluids. Any quality book on sports nutrition will help you figure this out.

However, there are a few things to keep in mind.

Because MMA training involves a lot of strength-based exercises, its probable that one would need slightly more protein than usual (depending on the type, duration, and frequency of training – ADA says about 10-12% of calories consumed should be protein 1.6-1.7 grams of protein per kilogram of body weight).

I need help curing a fungal skin infection from a grass seed caught in my sock.

Two things. That’s not really a question, and wow – thats pretty specific.  As a poor man, I go to freinds who are also nurses, the internet, and my pharmacist to see if I can self diagnosis. However, a dermatologist would be the one to really help you out. Some fungal infections are on the skin, some are inside you. In the former case, some OTC anti-fungals could work.

Pedro Sauer a womanizer?

He does have a handsome face, so I get how you might think that. However, from my second hand-experience from I believe him to be monogamous, honest and loyal. If his devotion to the purity of Gracie Jujitsu says anything about him, he doesn’t mess around with messing around.

What is the best gracie school Utah?

The one that is closest and has the best atmosphere in line with your training goals. Some schools are more focused on sport, some on self-defense.

Triangle choke: shin or head?

First, “seal the circle” – don’t let the head get out, and that means grabbing the shin. After you “lock the gate”, ie get your shin/ankle in the back of the opposite legs knee, then pull down on the head.  Of course, if the head/posture isn’t broken down to begin with, you’ll have a heck of a time locking the triangle up.

Why do i have a bluish discoloration of calf below sore knee?

That’s bruising, which is blood hanging out in the tissues (mild hematoma).  Bruising doesn’t always have to be right on top of the injury site (ectopic bruising) and gravity kind of pulls that blood down through loose tissue.  It theoretically could be bursitis from tendons that go over the knee and the bruising showing up down near the end of the tendon. But I’m no doctor and that’s only a theory.

Anyone know Anderson Silva’s diet?

His diet isn’t explicitly given, so only the insiders know. From interviews, we know he tries to eat legumes and salads at nearly every meal, consumes around 3000 calories a day, and doesn’t eat much sweets and junkfood (although he loves Big-Macs, when the mood hits him).  He also digs sushi.

If you have ringworm does that mean you are dirty?

Yes – you have a gross fungus growing on your body. Does this mean you are a dirty person? Unless you like to train for hours and then not shower for days, no. Fungus happens to even clean people.

How to escape sprawl/ bottom sprawl escape?

A well-timed sitout escape should serve you pretty well. Keep in mind how your opponent grips you may change the exact method of sitting out. If you can break his grip, you can try weasling your way back to standing. You could also try to secure a single-leg grip and muscle a finish. You also can try to  pull yourself to a good position – one where your head is above your hips above your knees, ideally.

How to prevent triagle choke slaming by grabing leg?

You underhook one of your opponents legs (and can gable grip to seal the circle) and try to pull him down and possibly cut an angle to upset their balance.

 

So there you go, ask and ye shall receive!

Tags: dieting, mma tips, nutrition, omnibus, punching power, sprawling, wrestling

MMA Fighter Diet on a BudgetFiled Under: nutrition, Resources

Dieting is tough – and you know what makes it harder? Being next to broke.  A buddy of mine called me and asked me if knew how to eating well on a budget, and it turns out, I only know a little bit about nutrition but I know loads about being broke.

Get Your Mind Right

The first thing you need to do about eating like a fighter (on a budget) is leave the fear-based scavenger mindsets behind.  You have abandon some of the comforts of emotional eating and eating for pleasure. Logic must prevail.

You know the urge right after you get satisfied at dinner, but there is a little bit left on the plate? Why not finish it off? You don’t want it to go to waste, right? Aren’t you poor?  That’s the scarcity mindset.  Free samples at Costco or the boss is bringing in some fatty lunch for the crew?  Should you pass up a food source, you’re light in the cash department, right? That’s the scavenger mindset. Someone offers you a cupcake and you can’t say no?  You’re afraid someone won’t like you if you don’t eat a cookie?  That’s probably just lack of will power or you can’t stand up to social pressures – either way, grow a pair.

Anyway you slice it, you have to design a plan of attack for eating and stick to it. You can’t let these weird emotions in to wreck the course of your diet-ship. Again, you must steel your mind and kick out emotional eating.

Remember Classical Dieting

What I mean by “classical dieting” is the nuts and bolts of a disciplined, thought out eating plan.  Just because you’re on a budget doesn’t mean you can forget the basics. You should keep a food journal, shop with lists that come directly from your meal plans. If you’re trying to lose weight, you should be making sure you’re in a calorie deficit when you take into account your activity level; likewise, putting on weight requires that you are giving your self some surplus.

These kind of things are the basics of a sound  nutrition plan. I don’t want to spend much time developing them; rather, I want to discuss how to make it work as a pauper.

Be Prepared

Not only is the Boy Scout’s motto, it should be yours too.

• Prepare many meals ahead of time. Divvy out the goods and package them up for a no-brainer eating experience later.
• Prepare to buy, and cook, in bulk. However, don’t buy more than you can eat and store before it goes bad.  Having a meal-plan centered shopping list helps this out – you know when you’ll next be having X or Y food.
• Prepare to spend money on food storage devices.  You need to be able to save and store the grub you produce.  If you don’t have the space to store it, it’s going to get thrown out or go bad.  You don’t have a deep chest freezer? Enough Tupperware? If your place of employment doesn’t have a fridge – you’ll need a lunchbox cooler. Plan for that stuff in your budget.
• Prepare your fridge for the food you’ll be buying. You probably don’t think about it, but your fridge is club where all your foods have their pre-party (before they party in your mouth).  Bouncers are employed at regular clubs for a variety of reasons;  one of which is to control overcrowding.  Overcrowding can cause foods to spoil – creating uneven cooling, sometimes freezing stuff.  Remove stuff that doesn’t need to be in there (vinegars, onions, potatoes). I really can’t extend the metaphor to all I need to say – but you get the idea.
• Prep snacks/emergency meal replacements.  Maybe you’ll forget to bring lunch or the school bully steals it – you want a back up option that doesn’t force you to eat out.
• Prepare a list of things you can eat at the restaurants you’re most likely to visit.  When you do eventually go out to eat, you’ll be able to keep in line with your diet and budget.
• Be prepared to buy things you’re not crazy about;  foods that are in season are generally cheaper, and wait to buy stuff you really like until its on sale or in season and then save it in your deep freezer.
• Be prepared to get your hands dirty – buying foods in their raw, least unprocessed states is much cheaper.  I’ll take the skin off my own chicken breasts for $1/lb less, or stir in fruit to my yogurt and partition it off in a small container for single servings.

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Time = Money

A lot of “dieting on a budget” resources don’t account for the money value of time.  Cooking at home and buying foods like a shrewd business man makes sense on the balance sheet, but if you’ve ever gone to Costco you know that something that saves you cash can become an spirit-crushing ordeal.

Consider vegetable chopping; it can be pretty time intensive for you to make all the carrot sticks you’ll need for snacks for the next decade (or whatever).  My solution?  Cut corners!  or don’t, I mean.  Save chopping up a green bell pepper – just wash it and eat it when you have lunch at work.  Its not hard to eat it like an apple.  Same goes with celery, apples, etc.  If you must chop, ask yourself, “Can I reasonable do this at work without undue burden?” I do partial prep on several meals and then construct them at lunch.

When selecting recipes that fill out your daily nutrition needs, choose the ones with the least time-intensive preparation.

Behold, the crock-pot

The crock-pot deserves it own section, nay, its own post! They are glorious;  you get to save time and money.  Once you figure out how to make crock-pot meals, it becomes super-easy to do.

You can probably find everything you need, knowledge-wise, either on the net for free or at your (gasp) public library. Here are a few suggestions:

Make it fast, cook it slow ; Everything Healthy, slow cooker cookbook ; 7 Dollar a meal, slow cooker cookbook

The great thing about crock-pot dishes is they tend to be a good match for nutrition and budget.  Veggies, dried legumes, cheap cuts of protein, little mess, no or little cooking fats needed, easy to use and clean, non-time intensive.

Replace Wisely

• Ground turkey replaces ground beef.  Generally cheaper and better for you.
• Plain low-fat yogurt replaces sour cream and mayo.  Combined with stuff like balsamic vinegar, it replaces fattier salad dressings.  The plain variety is much more versatile than it’s pre-flavored brethern (or sisteren? who knows).
• Buy the plainer, larger version of pretty much anything. Individual servings of yogurt, oatmeal packets, etc.
• Corn tortillas replace flour;  less fat and calories, more fiber.
• Gonna have a candy bar?  At least pick the lesser of the evils. York peppermint patties, 3 Musketeer mint, dark chocolate.
• Water replaces (name virtually any beverage here).
• Parsley, cilantro, and cumber salad replaces the more expensive, less nutritious bag mixes.  At least where I shop, the parsley/cilantro bunches and cumbers are 50 cents a unit.  Plus, these greens last longer in the fridge before going bad. And even one MORE plus;  salads made from the parsley type green matter can be stored with the dressing on them without wilting. So its a boon all the way around.
• Unsweetened soymilk can replace regular milk;  one of the main benefits of it is that you can store it without refrigeration. Don’t get me wrong, I think the cows milk (casein) superior, but soymilk has its place. IMO, I don’t think it should be a main source of your protein intake – liquid or the protein powder – but again, its got is place.

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The Old Standbys

• Two excellent, cheap sources of protein are eggs and  low fat cottage cheese. Boiled eggs are super portable, making them an easy snack or part.
• Oatmeal – the less instant, the better. And don’t goober it up with sugars, syrups, cream, etc.  For many on nutrition plans, oatmeal is their go-to carb.  Its slow burning nature, protein content, and fiber (soluble and insoluble) make it one a hard carbohydrate to beat.  True, they have made some leaps in the whole wheat pasta world, but price-wise it may not fit into the budget.
• Chicken.
• Legumes of all kinds.  Pinto, Black, Navy, Mung, Garbanzo, Lima, Kidney, etc.  Using the slow cooker, buying the dried ones
• Brown rice. Goes with the beans to complete the proteins.
• Whey protein; ahh… a staple of those who pump iron.  My advice is to use it when it’s portability really matters, like after the gym session you hit on your lunch break.
• Fish: Tuna, shrimp, talapia. Of course, breaded is a no-no.
• Broccoli.  Plentiful, fairly cheap, and good for you.  I’ve known some bodybuilders who have this green stuff  15 out of every 30 days.
• Bananas;  cheap, chock full of potassium, and a solid carb to boot.  Mixes well with protein powders and dairy products.
• Invest in spices that make boring, nutritionally sound foods, more exciting.  You’re a lot more likely to carry out a diet plan if tastes and flavors are good, and periodically change.

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Resources:

Budgetbytes Blog ( http://budgetbytes.blogspot.com/)

I get a number of good recipe ideas from here;  Beth (the blogger) breaks out how much a meal costs and what the per serving cost is too.

The Grocery Guru ( http://www.utahcityguide.com/new/guru/index.asp )  This guys focus is buying groceries on the cheap and doesn’t really concern himself with athleticism.  Still, I’ve learned a few tricks and methods to shop from him.

Smiths Coupons (http://www.smithsfoodanddrug.com/in_store/Pages/coupon_landing.aspx) I understand how un-manly coupons are, I really do.  However, this makes it pretty easy. Just log in, select your coupons, and go to the store and buy stuff.  The coupons will enter in when you use your Smiths card.

Nutrition Tips for MMA Fighters (http://slcmma.com/nutrition-tips-for-mma-fighters/)  A long list of all things MMA nutrition.

What are your tips?

Do you have any really great tips?  Dirt-cheap meals?  Let us know!

Tags: budget, diet, mma nutrition, nutrition