Before I sat down at my computer to write this blog for you, I was getting prepped to meet up with Mark Bocek for our first training session.
If you don’t know Mark, he’s a UFC Lightweight and he recently came off a decision loss to ex-WEC Lightweight champ Ben Henderson.
Tough fight but these are the things that build true character, no?
He’s also a BJJ ace and has won 78% of his fights by submission. [To give you perspective, Demian Maia, widely considered to be the best BJJ fighter in MMA, has won 57% of his fights by sub]
Whenever I meet someone for the first time, it’s always after lengthy conversation about training history, medical history, and just getting to know each other and outlining expectations.
I talked to Mark about all of this stuff, then we set a time for the first session, which just happens to be today.
The first session is ALWAYS an assessment. Sometimes assessments last 2 or even 3 sessions, depending on the athlete.
This got me thinking about how many trainers and coaches NEVER do assessments
It also got me thinking about my training philosophy and that’s what I’m going to share with you today: 3 of the principles that I base my training on. I have many more, but I don’t want to get you in trouble for dicking around at work. 🙂
If you’re a mixed martial artist, this will give you insight into how I design programs and how to create or distinguish between a quality program vs. a generic ‘workout’.
If you coach or train fighters, other athletes, or just regular folk, it will give you some ideas on how to approach designing your programs.
But please, don’t just follow what I do or say, follow Bruce Lee’s advice, “Absorb what is useful. Discard what is useless. Add what is uniquely your own.”
With that being said, here they are…
“Assess, Don’t Guess”
I learned this little saying from one of my first mentors, Paul Chek.
There are 2 reasons to assess:
- To determine weak links and areas to address when creating a program
- To track progress and set training goals
As I said before, many trainers don’t do an assessment, they just throw you into the workout of the day and have you go at it.
But let’s say you’re a pro fighter working with me, I’ll assess 10 different areas (eg. posture, power, core balance, lifestyle, etc) and at least 19 exercises/movements/drills to get a full profile as to what I’m working with until ever thinking about what kind of program I’m going to create for you.
If you’re following one of my programs, you’ll be given some kind of benchmarks to assess your progress and truly see how my programs change your body, such as your “Max Fat Bar Hang” from my Python Power program indicating grip strength endurance.
This is one of the favourite things that people tell me about my programs – the actual results they achieve, feel AND can measure.
Once we’ve got our assessments and benchmarks out of the way, it’s time to get programming…
“Spend The Least Amount Of Time And Energy
Possible To Get The Desired Result“
This can also be summed up as “Work Smart AND Hard”.
To get results, you’ve got to work for them, but the program you’re following determines if you’re working smart or not.
It’s of no benefit to you to train 4 days a week when you can get the same result in 2 days a week.
It’s of no benefit to you to completely drain your energy stores and nervous system if you can get the same result (or better) leaving some gas left in the tank.
Do you wait until your car stops dead in the road before you fill it up?
Not at all, it’s not only inconvenient, it’s also bad for the engine.
Same goes for your body…
Completely draining yourself takes a heck of a lot of resources to recover from, and taking yourself to the brink is hard on the joints and other systems of the body.
Sure, you need to push yourself (and sometimes really taxing workouts are useful), but always performing “Marathon Circuits” is a quick recipe for reaching a plateau, or in the worst case scenario – injury.
Instead, know what your goal is, then keep whittling away until you find what author Tim Ferriss calls your “minimum effective dose”.
This leads us to my next philosophy…
“Strength and Conditioning Should Enhance
MMA Training, Not Take Away From It”
Many coaches and trainers believe that whatever they teach is what is most important.
Kickboxing coaches want their fighters to strike. Wrestling coaches want their fighters to take it to the ground. S&C coaches believe fitness wins fights.
Here’s the thing, they’re all true, for certain INDIVIDUALS.
Most times, there are multiple paths to the same destination.
Some guys have a gift for the ground. Others for knocking MOFOs out… And still others for just being able to take a beating and keep on pushing forward.
With respect to S&C, I take the position that it’s a supplement to MMA training, meant to make it better, easier, more enjoyable, not the other way around.
If you’re working balls to the wall all the time, you’re going to be stiff, sore and tired.
When you start your MMA training, you might tap out from an armbar before it’s even extended because your workout required an insane number of chinups (making your biceps resistant to extension) and pushups (making the pressure on your triceps unbearable).
With smart training, you can have your circuits and knockouts too, it just takes a little knowledge and remembering that the goal isn’t to workout, the goal is to improve your physical abilities.
These are 3 of the cornerstones of my Training Philosophy.
What do you think?
I’m also interested in your philosophies, not only around training, but also nutrition and even life in general, so please share your thoughts below.
– Eric
P.S. For those of you interested in upping your submission % and strength, you can save $10 right here until Friday at midnight (extended deadline).
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