Tim - Total Physique Performance

With a large percentage of my client base being combat athletes across things like boxing, mma, Jiu Jitsu and Muay Thai I thought I would give a brief explanation on how I set up their S & C workouts.

1. Warm up
This will usually consist of some light cardio before moving into getting our mobility and joints ready to handle our training.

2. Plyometric work
This will be our high intensity explosive work which we want to do first so that we can give them max effort, these are important for combat athletes to improve their ability to be explosive.

3. General strength work
This will consist of our general strength movements aiming to improve our strength and muscle mass to give us a solid base for combat sports.

4. Cardio conditioning
This will generally be our high intensity interval work, fighters usually do general cardio in and around their sport so it’s important we work on their high intensity short duration work during S & C sessions

If you have any more questions about S & C as a fighter or want to lock in a consult DM me the word “performance”

The recent weigh ins for the UFC saw one of their fighters collapse after weighing in, this can happen if the cut was a really big one or the methods used weren’t safe or effective.

Things like this put the fighter at lot of risk in terms of their health, this can be avoided if we adhere to these strategies
- working with a relevant professional to oversee the cut
- staying closer to fight weight
- using evidenced based methods rather than the bro science strategies that float around many gyms
- not leaving large chunks of weight to cut on the day of weigh ins

Combat sports already pose an inherent risk factor, it’s unnecessary and dangerous to make it even more risky cutting weight like this.

We have come so far in regards to evidenced based practices with weight cutting, don’t let yourself end up in this situation.

Want to cut weight safely and effectively? DM me “weight cut” and I’ll reach out with more info

Gassing out in your later rounds and not sure why ?

While having good cardio plays a big part, it is not the only thing that allows us to last in later rounds of sparring / rolling.

1. Having sufficient carbohydrates is needed to fuel performance, when our body uses carbohydrates for fuel it produces lactate which if not recycled in the body efficiently it then causes an increase in muscle acidity ( that burning feeling in your muscles)
If we consume enough carbohydrates pre training it drastically offsets this burning feeling.

2. Choosing an appropriate carbohydrate source pre training allows our body to break it down quickly so it can be used as fuel, if we don’t choose wisely we leave ourselves under fuelled which drops our performance quickly.

3. If we are constantly running at 100% capacity our bodies ability to recover is effected which means we are going into our sessions already exhausted and sore, this prevents us from being able to perform.

If you want to start performing better, pushing the pace in rounds and start dominating your opponents, DM me the word performance to join the team

Don’t be that person who just relaxes after training without getting enough food in.

There may be a desire to just lay on the couch and play video games after evening training but avoiding getting food in will drastically reduce your recovery.
It will contribute to
- insufficient replenishment of carbohydrate stores
- lack of protein intake needed for muscle recovery
- disrupted sleep due to lack of food

If you’re training is important to you, so should your nutrition and recovery be.

Take out the guess work and DM me the word “performance” to apply for coaching

This video has definitely done the rounds since the weekend and while there are a lot of issues to unpack from a hygiene and ethics standpoint I’d like to focus on how we can prevent it.

Gastrointestinal disturbances like this can come from intense exercise from a number of reasons but the two main ones are

1. Having food prior to training / event that is slow digesting and causes digestive issues like bloating and pain that can lead to loose bowels.

2. Consuming too much glucose prior to training / event.
Our digestive system can only process so much carbohydrates at once before issues arise, this is why we need to have fructose in conjunction with glucose to offset this issue.

Fuelling sessions effectively is super important, if you want to take the guess work out of your fuelling strategies DM me the word “performance” to apply for coaching