On FitworldExposed we like to talk about fitness as a whole and not just bodybuilders and powerlifters because we believe that “fitness” is a word that is very vague because there are so many different sports and athletes that you could learn from. We have talked to countless arm-wrestlers in the past, but fighting is similar except its not only with one arm at a time, its with the whole body. Fighters have a lot of strength, technique, explosiveness, endurance and the list goes on. In other words, fighters are some of the most complete athletes that there are out there because they have to work on so many different aspects of fitness as opposed to just getting strong on one particular area.
Another thing that is interesting about fighters is that they have some of the biggest and strongest necks out there (even the fighters who are in the lightweight class). This is because most fighters take their neck training very seriously due to the fact that it could literally be a life insurance policy. I always say that if you want to get good at something then you have to learn from the best and this is why fighters are some of the go-to guys to talk to for fighting advice and neck training tips.
Lets get into it!
How did you get into this sport and also what differentiates this style of fighting from all of the other ones out there?
I loved the sport from the beginning! I remember watching UFC 1 with my dad! He got me into boxing as a kid and I wanted to become a professional boxer as a child! MMA kind of took over the combat world and I fell in love with it so I pursued that! But I do still want to have some pro boxing matches in the future! The thing that makes mma different is every guy has a fighting chance. It only takes one mistake to capitalize on and you can end the fight!
What is a weakness that you are really trying to work on as far as fighting is concerned?
I’ve been training with great guys, I’m always working on getting better at every aspect of the fight game. One area I have really been focusing on lately is my lower body strength and flexibility!
What is your favorite submission or strike to use in a fight and why?
My favorite submission would be the darce choke. I’m long armed for my weight class and can hit a couple tricky subs. But I love how tight of a choke the darce is when it’s in! As far as striking, I love throwing knees to the head of my opponent! Causes damage and gets the crowd pumped for!
Whats your take on neck work and how do you train your neck if you do any direct work for it? If so then do you like neck bridging variations? Also how important is neck and trap work for helping prevent head injuries and concussions?
Your neck and back strength are so important in MMA! Defending chokes, taking punches & executing head position for take downs all rely on having a strong neck!
Bodybuilders have their typical bodybuilding splits:
Monday: Chest + Triceps
Tuesday: Legs
Wednesday: Shoulders + Traps
Thursday: Back + Traps + Biceps
Friday: Arms + Abs
Weekends: Off
What would a typical fighting program look like throughout the week? (Training sessions in gym, fighting sessions, conditioning…etc
Monday– morning cardio & weights -afternoon MMA training
Tuesday– morning cardio -afternoon MMA training
Wednesday– morning sprints -afternoon weights (heavy lifts)
Thursday– morning cardio -afternoon MMA training
Friday– morning cardio & weights -afternoon MMA training
Saturday– explosive weight lifting, footwork drills and core workouts
A lot of people say that squats and Deadlifts are the key must-have exercises, but not everybody is trying to be a Powerlifter either so what are some common exercises that you will usually see in the programs of many fighters? (ex: core work, single leg work…etc)
Lots of core work! Lots of cardio during weightlifting. You don’t waste any time between sets, one exercise to the next and a lot more reps with less weight to increase muscle stamina! I love doing deadlifts, squats and fireman carries. Builds the foundation up!
How long do your sessions usually last?
Cardio sessions last 40 min- 1 hour
Lifting sessions 1 & 1/2 hours
MMA training sessions 2 1/2 hours
How many times per week do you train per week when getting ready for a big match?
I am in the gym 6 days a week, usually doing MMA training 4 days a week, cardio everyday but Sunday!
What are some of your favorite exercises for conditioning and also ab exercises for building a bulletproof core?
Running is a must! HIIT (high intensity interval training) is great for getting your cardio on point! And for abs & core, there are so many great exercises! My favorites are weighted decline set ups, barbell oblique twist & fireman’s carry is great for full body & core work!
For someone who has never gotten into a fight in their lives, what would be some basic beginner tips that you would give someone one on how to protect themselves as much as possible in a street-fight without weapons?
First & foremost, walk away if at all possible! Fighting is a sport & doing it on the street is foolish & could get someone killed. But in a case of self defense when an altercation is eminent, attack vulnerable areas. If your attacker has glasses, rake them off their face. Rake their eyes. Groin shots will slow and attacker as well. Try to immobilize the attacker and then get away & call the police!