The expression of power is a critical component of mixed martial arts (MMA) performance. Power underpins many of the most common techniques in MMA, from shooting for a takedown, launching a head kick, or exploding into a fight-ending punch, the use of force at high velocities (power) will determine the effectiveness of skills in the…

Sleep is the ultimate performance enhancer. When considering factors of optimal performance, we often list off nutrition tips, training schedules and recovery regimens. Sleep usually doesn’t get a mention here, but it should. If we don’t sleep, our nutrition and countless hours of training will go to waste. Our bodies need sleep for performance and…

Sport Specific Training Really Is… We’ve looked at some of the common practices masquerading as sport specific training, now let’s examine some tried and true principles that actually create transfer of weight room gains into sport performance. As an athlete progresses in training age, from novice to advanced, or as he get closer to the…

Sport specific training is a phrase often used by sport coaches, parents, athletes, and trainers. Unfortunately, it has become more of a catch phrase than a purposeful statement, used by those often clueless on the actual meaning or implementation. Sport Specific Training (SST) is well researched, and there are tried and true principles of specificity…

Brazilian Jiu-Jitsu is an extremely dynamic combat sport. During BJJ training or competition the athlete’s use a large number of muscle groups, energy systems, and put their bodies through a variety of contortions. Therefore the sport requires a targeted and specific warm up. Many BJJ schools and competitors have a very “old school” approach to…

We’ve all seen it, the personal trainer with the Vibram 5 finger shoes, standing on a bosu ball, balancing on one leg with his eyes closed while holding a kettlebell over his head…all in the name of “functional training.” The claim of these unstable guru’s was that performing typical movement patterns on unstable surfaces (airex…

Key Points Bands provide resistance throughout the full range of motion Training through specific joint angles has greater transfer to sprint performance Rate of force development trumps maximal strength in speed development Overspeed training with bands can improve rate of force development To this day, speed development remains the most requested and sought after goal…

People love training on the beach. You get to be outside in the sun, the sand makes everything harder, the scenery is beautiful, and you can get a tan at the same time, what’s not to love about that! Training in the sand can be great for a many reasons, but it can also be…

Ok so I want to strengthen my neck, now how do I do it? In Part 1 of this series, we highlighted the importance of neck strengthening not only for athletes, but for recreational gym goers and anybody considered with their general health and well-being. We’ve seen that neck strengthening can have a whole host…

Neck training used to be only for wrestlers and football players, and a strong neck meant a massive neck, quickly becoming the meat head stereotype. This also turned off all the recreational athletes and fitness enthusiasts from neck training all together. But strengthening your neck is not just for linebackers looking to bust out of…