Tuesday, April 25, 2023

The Benefits of Using a Training Log for Combat Athletes



Combat athletes, such as boxers, mixed martial artists, and wrestlers, require a high level of physical and mental preparation to perform at their best. One tool that can help these athletes reach their full potential is a training log. A training log is a record of all the training activities, progress, and goals of an athlete. In this article, we\'ll explore the benefits of using a training log for combat athletes. Improved Training: By keeping a record of their training, athletes can see their progress over time and identify areas that need improvement. This allows them to fine-tune their training and maximize their performance. Goal Setting: A training log helps athletes set and track their goals, both short-term and long-term. This can include things like increasing their strength, improving their technique, or reducing their body fat percentage. Better Time Management: With a training log, athletes can plan their training sessions in advance and ensure they are using their t

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Monday, April 24, 2023

Learn How Your Heart Rate Affects Athletic Performance



 When it comes to physical conditioning, heart rate plays a crucial role in determining an athlete\'s level of exertion. In this article, we will explore the relationship between heart rate and athletic performance and how monitoring heart rate can optimize an athlete\'s conditioning. Understanding the Connection Between Heart Rate and Oxygen Delivery The heart pumps oxygen-rich blood to the body\'s muscles during exercise, resulting in an increase in heart rate. The intensity of the exercise determines the rate at which the heart beats, and monitoring heart rate can help athletes determine the appropriate intensity level for their training program. Using Heart Rate Monitoring to Track Progress Athletes and trainers use heart rate monitoring to measure the intensity of physical activity and track progress over time. High-intensity interval training (HIIT) is an effective way to increase endurance, and heart rate monitoring can help athletes maintain the appropriate intensity level du

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Sunday, April 23, 2023

Crush Your Competition with These Hand Strength Workouts for Boxers



Boxers rely heavily on their hand strength to deliver powerful punches and defend themselves in the ring. However, hand strength is not something that comes naturally to everyone, and it takes a lot of work to develop. In this article, we will discuss some hand strength exercises for boxers that can help them improve their punching power and overall performance. Grip Training: The Key to Unlocking Your Punching Power One of the most effective exercises for hand strength is grip training. Grip training helps to increase the strength of the muscles in the hands, wrists, and forearms. This can be done using a variety of tools such as grip strengtheners, hand grippers, and heavy-duty rubber bands. A study by the Journal of Strength and Conditioning Research found that grip training can lead to significant increases in hand strength in as little as four weeks (1). Sample Grip Training Exercises: Hand Grippers: Squeeze a hand gripper for several repetitions with each hand. Plate Pinches: Pi

https://getphysical.mykajabi.com/blog/Hand%20Strength%20Workouts%20for%20Boxers

Saturday, April 22, 2023

Train Like a Champ: Build Explosive Power with These Medicine Ball Exercises for Fighters



Medicine balls, also known as exercise balls or fitness balls, have been used for decades to improve power and strength in athletes, including fighters. The use of medicine balls for fighters can be traced back to ancient Greece, where boxers and wrestlers used them to improve their explosive power and overall athleticism. One of the key benefits of using medicine balls for fighters is that they allow for a wide range of exercises that target different muscle groups. These exercises can be performed in a variety of ways, including throwing, catching, and lifting. This versatility makes medicine balls an excellent tool for fighters looking to improve their power and explosiveness. One study, published in the Journal of Strength and Conditioning Research, found that using medicine balls can significantly improve upper body power in athletes. The study consisted of a group of male collegiate baseball players who performed medicine ball throws twice a week for six weeks. The results showed

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Friday, April 21, 2023

How Processed Foods have Impacted our Health in the Last 50 Years



Processed foods have become a staple in our diets, but have you ever stopped to think about how they are affecting our health? In the last 50 years, the consumption of processed foods has skyrocketed, and with it, so have rates of obesity, diabetes, and other diet-related diseases. In this article, we will explore the impact that processed foods have had on our health and what we can do to mitigate the negative effects. The Rise of Processed Foods: In the last 50 years, there has been a significant increase in the consumption of processed foods. Processed foods are foods that have been altered from their natural state through various methods such as canning, freezing, and adding preservatives. This alteration of natural foods has led to a higher calorie intake and a decrease in essential nutrients, which has had a negative impact on our health. The Negative Impact of Processed Foods: Processed foods are often high in calories, sugar, salt, and unhealthy fats. These ingredients can l

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Thursday, April 20, 2023

Why Climbing Rope Should Be Part of Your Grappling Training Program



Climbing rope is a challenging and demanding activity that can have significant benefits for grapplers. Here are some reasons why you should consider incorporating rope climbing into your training program: Improves Grip Strength and Endurance A study published in the Journal of Strength and Conditioning Research found that regular rope climbing led to significant improvements in grip strength and upper body muscle endurance in a group of judo athletes. Rope climbing requires a high level of grip strength and endurance to perform effectively, making it an effective tool for improving these crucial attributes. Enhances Overall Athleticism Another study, published in the International Journal of Sports Medicine, found that regular rope climbing training led to significant improvements in upper body power and muscular endurance in a group of Brazilian Jiu-Jitsu athletes. The study\'s authors noted that rope climbing can be a useful addition to a grappler\'s training program, as it can help t

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Wednesday, April 19, 2023

The Science Behind Saunas: Benefits and Optimal Use for Athletes



Saunas - A Cultural Heritage and a Therapeutic Practice Saunas have been a part of the cultural tradition in Russia and neighboring countries for centuries. They are known as banyas in Russia and are believed to have healing properties. People visit saunas to relax, detoxify, and socialize with friends and family. Scientific Evidence of Sauna Benefits From a scientific perspective, saunas have been found to have numerous health benefits. Here are some of the most notable benefits of using saunas: Lowered Blood Pressure: Sauna use can help to lower blood pressure, reducing the risk of heart disease and stroke (1). Reduced Stress: Saunas are known to have a calming effect on the body, reducing stress levels and promoting relaxation (2). Improved Cardiovascular Function: Regular sauna use has been shown to improve cardiovascular function, increasing heart rate variability and reducing the risk of heart disease (3). Stimulated Immune System: Sauna use can stimulate the immune syste

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Tuesday, April 18, 2023

The Power of Nasal Breathing for Athletes



Nasal breathing is a breathing technique that involves breathing in and out through the nose rather than the mouth. While it may seem like a simple change, nasal breathing can have significant benefits for athletes, including improved performance, reduced risk of injury, and improved post-exercise recovery. In this article, we\'ll explore the benefits of nasal breathing for athletes and provide tips on how to incorporate this technique into your training routine. Improved Oxygen Delivery and Endurance: One of the key benefits of nasal breathing for athletes is improved oxygen delivery to the muscles. Nasal breathing allows for deeper, more efficient breathing, which can increase the amount of oxygen delivered to the muscles during exercise. This can improve endurance and delay fatigue, allowing athletes to push themselves harder and perform better. Reduced Risk of Injury: Proper breathing technique during exercise can help reduce the risk of injury by improving body awareness and contro

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Monday, April 17, 2023

Jump Like a Maasai Warrior: Exploring the Secrets of Their Incredible Leaping Ability



The Incredible Jumping Ability of the Maasai Warriors Maasai warriors are renowned for their incredible jumping ability. They are known to jump up to three feet vertically without the use of any aid. To put that into perspective, the average person can only jump about one foot without any assistance. But how do they do it? What mechanisms enable them to jump so high? Jumping as a Cultural Tradition Jumping has been a cultural tradition for the Maasai people for centuries. The warriors, also known as \"Morans,\" use jumping as a way to showcase their strength and agility during traditional ceremonies. These ceremonies involve the warriors jumping repeatedly while singing and chanting, sometimes for hours on end. Training for Jumping The Maasai\'s incredible jumping ability is not just due to their genetics but also the result of intensive training from a young age. From childhood, Maasai boys are trained to jump as high as possible as part of their initiation into warriorhood. They start b

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Sunday, April 16, 2023

Master Your Core: Essential Training Tips for Fighters



The Importance of Core Training for Fighters If you\'re a fighter, you know that core training is essential for improving performance and reducing the risk of injury. The core includes the muscles of the abdomen, lower back, and hips, and plays a crucial role in generating power, maintaining stability, and protecting the spine during competition. In this article, we\'ll explore the benefits of core training for fighters and provide some effective methods for training your core. The Benefits of Core Training for Fighters Research has shown that core strength is positively correlated with performance in combat sports such as boxing and wrestling. For example, a study published in the Journal of Strength and Conditioning Research found that wrestlers with stronger core muscles had significantly better shooting accuracy and overall performance on the mat. Similarly, a study published in the Journal of Sports Science and Medicine found that boxers with stronger core muscles had significantly

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Saturday, April 15, 2023

Overtraining in Fighters and Grapplers: Signs, Prevention, and Recovery



Combat sports such as MMA and Brazilian Jiu-Jitsu require intense physical training to build the necessary skills and conditioning to perform at a high level. However, overtraining can occur when athletes push themselves too hard and don\'t allow enough time for recovery. In this article, we will explore the signs of overtraining, how to prevent it, and how to recover from it. Signs of Overtraining Overtraining can manifest in a variety of ways, but some of the most common signs include: Decreased Performance: Athletes who are overtrained may see a decrease in their performance in the gym or in competition. They may struggle to lift the same weights or feel slower and weaker than usual. Fatigue: Overtrained athletes may feel more tired than usual, both physically and mentally. They may struggle to stay focused during training or feel more irritable than usual. Increased Injury Risk: Overtraining can lead to increased risk of injury due to the strain that is placed on the body. Ath

https://getphysical.mykajabi.com/blog/overtraining-in-fighters-and-grapplers-signs-prevention-and-recovery

Friday, April 14, 2023

The Science Behind Progressive Overload: How to Use It for Better Results in the Gym



Progressive overload is a fundamental principle in strength training that involves gradually increasing the stress placed on the muscles and nervous system over time to stimulate growth and adaptation. By doing so, athletes can achieve significant gains in their athletic performance and prevent plateaus. In this article, we\'ll dive deeper into the science behind progressive overload, how to apply it in the gym, and its benefits. What is Progressive Overload? Progressive overload is the gradual increase of stress placed on the muscles and nervous system during exercise. This can be achieved in various ways, such as increasing the weight lifted, the number of reps or sets, or decreasing the rest time between sets. The key is to challenge the body in a progressive and systematic manner to ensure continuous improvement. The Science Behind Progressive Overload The principle of progressive overload is based on the concept of the General Adaptation Syndrome (GAS) proposed by Hans Selye. GAS r

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Thursday, April 13, 2023

Fasting for Fighters and Grapplers: A Comprehensive Guide



Fasting has been practiced for centuries for various reasons, including religious, cultural, and health purposes. In recent years, fasting has gained popularity as a means of weight loss, improving metabolic health, and supporting overall well-being. However, the effects of fasting on the body and mind can vary depending on the type of fast, individual health status, and other factors. In this comprehensive guide, we will explore the potential benefits and drawbacks of different types of fasting, provide actionable tips for fighters and grapplers on how to implement fasting into their training schedule to improve their health and performance, and cite scientific references to support the information presented. Types of Fasting: There are several types of fasting, including intermittent fasting, water fasting, juice fasting, and partial fasting. Each type of fast has its benefits and drawbacks. Intermittent Fasting: Intermittent fasting involves cycling between periods of fasting and ea

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Wednesday, April 12, 2023

Consistency is Key: How Regular Training Improves Combat Sports Performance



Combat sports have been a part of human history for thousands of years, from ancient Greece to modern-day MMA. These sports require a unique combination of physical and mental abilities, and athletes who participate in them must be prepared for intense competition. One of the most crucial aspects of being successful in combat sports is consistency. Consistency is not just about showing up to training sessions regularly. It is about developing a mindset that prioritizes training and prepares athletes to face the challenges of competition. Athletes who prioritize consistency in their training are more likely to see results in their performance and achieve their goals. In this article, we will explore the importance of consistency for combat sports athletes. We will look at the ways in which consistent training can help athletes improve their techniques, physical and mental preparation, injury prevention, consistent performance, and confidence. We will also examine the scientific research

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Tuesday, April 11, 2023

Intensive vs Extensive Plyometrics: Which is Better for Athletes?



  Here\'s what you will learn in this post about plyometrics: What Are Plyometrics? Intensive Plyometrics a. Characteristics of Intensive Plyometrics b. Examples of Intensive Plyometric Exercises c. How Intensive Plyometrics Improve Athletic Performance Extensive Plyometrics a. Characteristics of Extensive Plyometrics b. Examples of Extensive Plyometric Exercises c. How Extensive Plyometrics Improve Athletic Performance Which Is Better? a. Factors to Consider When Choosing Plyometrics b. Benefits of Combining Intensive and Extensive Plyometrics Scientific References   Plyometrics are a type of exercise that involves explosive, powerful movements designed to improve athletic performance. These movements rely on the stretch-shortening cycle of muscles, where a rapid stretch is followed by a powerful contraction. Plyometrics can be divided into two categories: intensive and extensive. In this article, we will explore the differences between these two types of plyometrics and wh

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Monday, April 10, 2023

How Running Can Benefit Fighters and Grapplers



Are you a fighter or grappler looking to improve your training regimen? Running can be a powerful addition to your routine, but it\'s essential to approach it safely and avoid overtraining and injury. In this article, we\'ll explore the benefits of running for fighters and grapplers and provide some tips for safe training to help you get the most out of your workouts. The Benefits of Running for Fighters and Grapplers Running can help fighters and grapplers in numerous ways, such as: Building endurance, crucial for sustaining high effort over long periods Improving cardiovascular health, a crucial aspect of overall fitness Helping maintain a healthy weight, important for performance and overall health Building mental toughness, a vital attribute for fighters and grapplers. The Potential Drawbacks of Running While running has numerous benefits, there are also potential drawbacks, such as: Overtraining, leading to fatigue, decreased performance, and increased risk of injury Inefficiency

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Sunday, April 9, 2023

The Legend of Julio Cesar Chavez: A Boxing Icon



    Julio Cesar Chavez is widely regarded as one of the greatest boxers of all time, not only in Mexico but worldwide. He had an incredible career, winning multiple world titles across three weight classes and amassing an impressive record of 107 wins, 6 losses, and 2 draws. Chavez was known for his incredible punching power, durability, and conditioning, as well as his technical skills and ring intelligence. In this article, we\'ll take a closer look at the life and career of this legendary Mexican boxer, including some of his most iconic matchups, training methodologies, physical assets, and more. Chavez\'s Iconic Matchups Chavez faced off against some of the best fighters of his time, with many of his matchups becoming legendary bouts in boxing history. Some of his most memorable fights include: Edwin Rosario - November 21, 1987: Chavez won the WBA Lightweight title with a dramatic 11th-round TKO victory over Rosario. Meldrick Taylor - March 17, 1990: Chavez and Taylor batt

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Saturday, April 8, 2023

Uncovering the Roots of Athletic Competition: The Ancient Olympics



The Ancient Olympics: A Look Back at the Birthplace of Modern Sport The Olympic Games are a global phenomenon, with athletes from all over the world competing in a wide range of events. But while the modern Olympics have a history that dates back over a century, the origins of the games can be traced back much further - to ancient Greece, where the Olympics were first held over 2,700 years ago. In this article, we\'ll take a closer look at the ancient Olympics, including the events that were included, the athletes who participated, and how the games were viewed by society at the time. Events in the Ancient Olympics: Athletics: This included foot races of varying lengths, such as the stadion race (around 200 meters), the diaulos (around 400 meters), and the dolichos (around 4800 meters). Other events included long jump and wrestling. Combat Sports: This included boxing, wrestling, and pankration, a combination of boxing and wrestling. Equestrian Events: This included chariot racing

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Friday, April 7, 2023

The Health Benefits of Sun Exposure: Why You Need Some Time in the Sun



Sun exposure is a controversial topic in the health world, with some experts touting its benefits while others warn of its dangers. However, research has shown that moderate sun exposure can have several health benefits, including: Vitamin D Synthesis: The Benefits of the Sunshine Vitamin One of the primary benefits of sun exposure is the production of vitamin D in the skin. Vitamin D is essential for several bodily functions, including bone health, immune system function, and reducing the risk of certain cancers. While some foods contain vitamin D, the sun is the primary source of this vitamin for most people. Improved Mood: The Connection Between Sun and Serotonin Sun exposure can also help improve mood and alleviate symptoms of depression and anxiety. This is thought to be due to the production of serotonin, a neurotransmitter that regulates mood. In fact, research has shown that people who spend more time in the sun report better moods and a lower risk of depression. Lower Blo

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Wednesday, April 5, 2023

Speed Kills: How to Develop the Agility and Power Needed to Create MMA Highlight Reels



Mixed Martial Arts (MMA) has emerged as one of the most popular combat sports worldwide, and its popularity is growing exponentially. MMA fighters need to possess exceptional physical attributes, such as speed, agility, and power, to perform well in the ring. These attributes require a specific training approach based on scientific principles to develop. In this article, we will explore the most effective strategies to develop speed, agility, and power in MMA fighters. Speed Speed Speed: Speed is a critical component of MMA, as it enables fighters to strike quickly, dodge their opponents\' attacks, and gain a strategic advantage. One of the most effective ways to develop speed is through high-intensity interval training (HIIT). This type of training alternates intense exercises with rest periods, helping to enhance cardiovascular fitness and muscle power (Gibala et al., 2012). HIIT can include exercises such as sprints, plyometrics, and jump rope, among others. Improving Agili

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Tuesday, April 4, 2023

The Impacts of Nicotine Consumption on Athletic Performance & Recovery



How Nicotine Can Negatively Affect Athletes\' Performance and Recovery Athletes are always on the lookout for ways to improve their performance and recovery. However, there is one habit that can significantly impair their athletic abilities - nicotine consumption. Nicotine is a highly addictive stimulant that can have a range of negative effects on athletes\' health, performance, and recovery. Reduced Aerobic Capacity, Endurance, and More A study published in the Journal of Applied Physiology found that nicotine consumption through cigarettes or other tobacco products can lead to reduced aerobic capacity, decreased endurance, and increased heart rate and blood pressure during exercise (1). This means that athletes who smoke or use tobacco products may not be able to perform at their peak during training or competitions. Slower Recovery Times Moreover, nicotine consumption can also impact athletes\' ability to recover from tough training sessions. A review published in the Journal of Sport

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Sunday, April 2, 2023

Unlock the Benefits of Microdosing Psilocybin: What You Need to Know



Microdosing Psilocybin: What You Need to Know Microdosing psilocybin, the active ingredient in \"magic mushrooms,\" has been gaining popularity in recent years as a potential way to improve mood, creativity, and focus. But what exactly is microdosing, and what are the potential benefits and risks? What is Microdosing Psilocybin? Microdosing involves taking a small amount of psilocybin, usually between 0.1 and 0.5 grams, on a regular basis, typically every few days. The idea is to take a sub-perceptual dose, meaning that the user should not experience any significant hallucinations or altered states of consciousness. The Potential Benefits of Microdosing Psilocybin While there is limited scientific research on the effects of microdosing psilocybin specifically, some users report a range of benefits from microdosing, including improved mood, increased creativity, and heightened focus and productivity. Some people also report that microdosing helps them to alleviate symptoms of anxiety and

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Saturday, April 1, 2023

Jump Training for Combat Athletes: A Progression of Exercises for Explosive Power and Agility



Jumping is an essential skill for combat athletes, as it helps to develop explosive power, speed, and agility. Efficient and explosive jumping can also help athletes to outmaneuver their opponents and gain an advantage in competition. As an elite strength coach, I recommend a progression of exercises to help combat athletes improve their jumping abilities, starting from beginner-level pogos to advanced-level repeated hurdle hops. Before we discuss the exercises, let\'s take a closer look at the variables that are essential for effective jump training. Jump training can be broken down into the following variables: Intensity: The intensity of jump training refers to the amount of force that is generated during the jump. This is typically measured as the height or distance of the jump. Volume: The volume of jump training refers to the total number of jumps performed in a training session or over a period of time. Frequency: The frequency of jump training refers to how often jump trai

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