Monday, December 1, 2014

Hip Dominant Exercises - Part 1 of 3

Phase 1 (Activation & Neuromuscular Adaptation)


With the unhealthy rise of inactivity and occupations that promote sitting 8 hours a day, trainers like myself see the same constant issue. Some of you might have heard of it as "gluteal amnesia", the name speaks for itself. The hip flexors are under constant tension while the glutes sit on the chair inhibited. This causes a number of issues ranging from back pain and much lower than optimal athletic performance, to poor movement patterns throughout the day.. like swinging your entire body just to get enough momentum to stand up from a chair.


From working with combat athletes, whose sport is very hip dominant, from takedowns and sprawls, to punches, kicks, and knees, to the general population which lacks basic movement efficiency, I have developed a basic template. The goal of these videos is to provide you with a small library of exercises, starting from the bare fundamentals of attaining movement efficiency, to building strength, and finally moving onto more complex movements producing more power and explosiveness.

Here are just some of the benefits of the program:
  • Effective in improving posterior core musculature
  • Critical in increasing performance
  • Efficient movement patterns
  • Balance and Stability
  • Fix the weak link
  • Prevent back pain
  • Prevent neuromuscular problems
  • Increase in strength and power
  • Increase in flexibility
  • Hypertrophy and aesthetic appearance 
Play The Video Shown Below 

Phase 1 Goals - Activate the underactive muscles, challenge the core stabilization systems, increase hip mobility, and improve muscular endurance, neuromuscular effectiveness, and movement patterns.

Supplemental Exercises

SMR (Self Myofascial Release) and Stretch Commonly Overactive Muscles
-Adductor Stretch
-TFL and Vastus Lateralis SMR 
-Hip Flexor Stretch 
-Abdominal Stretch 
-Calf Stretch. 

Intrinsic Core Stabilizing Exercises
-Pallof Press
-Cable Oblique Twist
-Plank Variations
-Swiss Ball Plank
-Back Extensions

Key Points to Remember

  1. Creating a progressive exercise regimen is critical, whether it is dealing with postural issues of the general population or the performance of professional athletes. 
  2. Stretch and Roll overactive muscles, activate and challenge the underactive muscles.
  3. Use the hip exercise continuum as a source and template, however, prescribe exercise to the needs and goals of each client. 
  4. ALWAYS important to assess the client to determine which exercises are appropriate and which exercises will be used as progressions. 
Follow us on facebook and Youtube for current blog posts and updates:
FightLoveLift Youtube Channel

Friday, November 28, 2014

A Much Needed Thank You Shout Out



Sam, thank you for being an amazing girlfriend, you are always there for me even when I feel like I can get through it on my own. You have aided me in pushing through challenges I fear, ones I look forward to now.

Mary, you have inspired me with your hard work and progress. Your dedication makes me love what I do, and makes me want to do it that much more.

Ryan Kroll, thank you for coming to me out of all of the trainers out there and trusting in me with your goals. We are on the path to something great my friend, and your progress shows day in and day out.

Paul Reed, you are a wise man for choosing one of the top strikers in CT… Joking aside, we have a long and rewarding road ahead of us brother. You learn quick and hit hard, you’re focused 100% of the time, and that’s what sets you apart. It reminds me to be in the moment.

Whether you know it or not, you are all helping me become a better version of myself. Sometimes the lessons we learn are indirectly from those who came to us for help. 


Follow us on facebook and Youtube for current blog posts and updates:
FightLoveLift Youtube Channel

Tuesday, November 18, 2014

5 Things You Should Know Before Fighting

Let me preface this article by saying, no matter what hoops you have to jump through to fight, it shouldn't matter what they are. If you are someone who already loves the world of combat sports and training, this is just information for you to know so that you are prepared. If it's something that sounds like too much of a pain to even bother, well... you probably don't love the sport enough to do it anyways.


No matter what the profession or hobby, counting the days and obstacles you have to overcome is a giant mistake. To become a doctor you are in school from 8 to 12 years, but the number should not matter, everything worth having in life takes hard work and time. With that said, enjoy the journey day by day, smile with every achievement and laugh through every obstacle. I hope these five points will help you get better prepared for your fight, and take the stress away of not feeling ready, inadequate, or in doing everything last minute.

1. Physicals

In my opinion the biggest nightmare a fighter must go through. You have trained for this one fight, day in and day out, ate like a lean beast, got the match up, but now you are expected to pay out of pocket to get medical work done. Every state is different, make sure to check with both your promoter and sanctioning body what is needed and if anything will be covered. The two states I am familiar with are New York and New Jersey.

New York - Physical needed to fight no matter what level. Blood work for Hep B, Hep C, and HIV is needed for all fighters competing without gear and elbows within 180 days of the event, whether it is an amateur or professional bout. This is specific to the WKA sanctioning body, I believe the USMTA let's you fight without any need for physicals.

New Jersey - NJSACB is considered to be one of the most strict, as well as most effective commissions in the US. NJSACB requires all amateur fighters to have a physical and blood work done for Hep B, Hep C, and HIV, all of which have to be negative within 180 days of the event. Females must obtain a pelvic exam and pregnancy test from an OBGYN. "A" class fighters, fighting with no gear or with elbows must obtain a dilated eye exam, CAT scan, and EKG in addition to the exams listed above.

2. Weight Cut

To some this might be the worst part of preparing for a fight, sometimes even an excuse not to fight. With 24 hour weigh ins just about everyone cuts weight to fight, whether it is 5 lbs or 20 lbs within 24 hours. To make the weight cutting process bearable, I suggest to hold yourself accountable and lose as much weight as possible prior to the 24 hour period, that way you dehydrate yourself as little as possible. I care for your longevity, so do yourself a favor and do it in the safest way possible. With that said, be ready to say no to your friends, ALOT. They won't understand that you have to go to bed early to recover for another hard session the next morning, they don't understand you can't drink and put on bitch tits to match theirs. I have eliminated any negative people that don't understand my vision. I am an athlete which means I must train and eat like my life depends on it, because in combat sports.....hold on, in life in general this holds true.  

3. Make Sacrifices

Just be ready, you will disappoint someone at some point, especially if you're doing things right. You will sacrifice time with your friends, family, with school, and with work. This happens with anyone who is driven, anyone who has a goal that they want to accomplish
           
      anything that is worth achieving takes time and hard work!

If you were to make everyone happy all of the time, every time, you would lose yourself, and when that happens, you lose those people as well anyways. So my conclusion to this is that you should do everything you can to be the best version of yourself, the right people will hop on that train with you and support you, the bottom-feeders will just grab at your ankles and make comments like "But this won't pay your bills so why are you doing it?" You don't need to answer that question, the picture of you getting your hand raised is worth a thousand and a half words, and that gold around your waist is worth more than their imbalanced body rocking out of their expensively leased car.

4.  Cancellations

There is an overabundance of people who "just want to fight". Those are usually the people who will post about it all over Facebook, tell their friends they are a fighter, and one week out, drop out of the fight with a bullshit excuse. Not to say there are no serious reasons why a fight gets canceled, the fighter might have suffered an injury during camp, a concussion which could be very serious if not assessed, and of course a positive test when it comes to blood work or a pregnancy test...Yikes.

5. Intensity aka Hard Fucking Work and Mental Toughness

I wish I can tell you it gets easier, the more you fight and the more you know the harder it gets. Once you reach a certain level things don't come as quickly, it's fine tuning small things that take a lot of effort to make the next adaptation as a fighter. It it a game of a fraction of a fraction of an inch. If you have stuck to it long enough, you notice everyone has the same skills, and that they're all strong and athletic for the most part, so what makes one fighter better than another? A million of reasons, better timing, better than good technique, better than great conditioning, a stronger will, someone who doesn't take time off between fights, someone who is on the clock while you are on the couch.


Conclusion

It all comes down to mental toughness and how bad you want it. Don't worry! 
You may feel like you don't have what it takes, but it is not until you are in that fight or flight moment, where you break out of your shell. Toughness can be learned, mine was beaten out of me in a garage from the first day I ever began training for example.

Remember,
Losers Quit When They Fail
Winners Fail Until They Succeed

Follow us on facebook and Youtube for current blog posts and updates:
FightLoveLift Youtube Channel




Thursday, November 6, 2014

Trinity Kickboxing 2: Have Heart


If you have been following our blog, you know I have been preparing for my 2nd fight. Now, it has been a little over one week since I fought at Trinity Kickboxing Championship 2 in Rahway New Jersey, and I am here to tell you all about it.


After returning from Thailand I was feeling more ready than ever to step into the ring. I knew that my technique had improved and my drive had heightened, but most importantly I could feel my mental state in the perfect place.

          Camp and Weight Cut...

My fight camp was much more laid back than I had anticipated it would be. Between working full time, and making time for my family, finding hours to spend at the gym and training was impossible. I found myself training Muay Thai 3 times a week and hitting the gym maybe 2 times a week if I was lucky. I really started to realize the importance of quality over quantity. I am lucky enough to have amazing trainers who give me the freedom to adjust my own camp based on my needs and weaknesses. For this fight I really wanted to focus on pacing myself, using the ring, and harnessing aggression. With that goal in mind, I spent most of my time sparring and working on tactical approaches, while still getting technical work in as well.
          Making weight for this fight was much tougher than had hoped it would be. I normally walk around at about 145-147lbs, and for this fight I had to cut down to 130lbs (I normally fight at 135lbs). Luckily for me, I shed roughly 10lbs while training in Thailand. With two weeks left until the fight I had about 6lbs to lose, no sweat right? Wrong, my weight cut came down to the wire... For more elaboration on my weight cut check out our previous posts!
          24 Hour Weight Cut and Weight Cut Struggles

          Day of Weigh Ins...

Finally the day of weigh ins has arrived! I woke up in the morning feeling nothing but excitement and focus. Paul and I headed over to my hairdresser Alicia's house to get my bright red locks cornrowed. It's funny, but it was not until I looked in the mirror when all was said and done, that I felt like I was actually going to be fighting. We had planned to go to the gym and spend some time cutting the last of my weight in the sauna before making the trip out to Jersey, but due to time constraints we headed straight to the gym to meet up with our trainer Ed Thornton and fellow fighter Tony. At this point I haven't had anything to eat or drink for upwards of 18 hours, yikes! We loaded up the car and got on the road to Rahway! A few hours and several tolls later, we arrived at our hotel.

          After a few grueling hours of last minute weight cutting, it was finally time to weigh in!! We headed over to the address we were given, come to find out its actually a bar! We all piled into the dark and crowded bar and waited for the weigh ins to begin. I will say, the one thing I love about the Muay Thai and Kickboxing community is how friendly and humble almost everyone is. While waiting for the actual weigh ins to start we got a chance to mingle with some  familiar faces, coaches, and fellow warriors, it was a good way to keep the mind off of the insatiable hunger I felt. At last, they called my name! Check out the clip of weigh ins. Sam and Christina Face Off . I chuckle every time I watch that clip. I am normally a very smiley and friendly person, but clearly the weight cut struggle had my mind in a whole new place...
          Time to refuel! As soon as Tony and I weighed in, we ran out of there to eat and drink, and become human again! We spent the night eating Pho (a Vietnamese soup) and drinking as much water as possible, of course there was some other foods and fruits and goodness thrown in there too. Finally feeling like a person again, I was more focused than ever.

          Fight Night

I woke up in the morning with a sense of peace.  I knew how it felt to get hit, kicked, kneed, swept, knocked out, and beaten down mentally, there was nothing I couldn't endure. I knew in my head and heart that whether I got my hand raised in the end or not, I had already won. If you can do something you love, push all your limits, and inspire people along the way, you have won much more than a fight.
          We stepped out to grab breakfast before heading over to the Recreation Center. We arrived just in time to wait in line for fighter physicals, my favorite... I was in and out of there in no time. As I walked around the venue, I imagined myself stepping out into the spotlight and onto the ring. I imagined hearing my walk out song play in echoing room. ( Sail- AWOLNATION ). I pictured the whole fight in my head time and time again from the beginning to the end, until it felt like I had done this 100 times.
          I felt calm, too calm to be fighting that night. I kept waiting for the anxiety, for the butterflies in my stomach to start fluttering, but it never happened. I knew I needed to do something to get myself amped up. Luckily for me, my team mate Tony was fighting his bout before mine. He went out there and went to war with his opponent! He lost by close  decision to a Jersey native after three tough rounds of battle. Knowing how hard he trained and how much he wanted that win gave me them last bit of motivation I needed. I was ready to take that win without question.
         
Finally it was my turn. I walked out with my trainers Ed Thornton and Paul Banasiak by my side. I focused on my song playing, and nothing else. I stepped up to the ring and saw all eyes on me, for the first time I felt my heart flutter. Per usual I enter the ring over the top rope, except this time I tripped and almost fell on my face (of course), luckily for me all the people with cameras somehow missed that gem of a moment! I took my time sealing the ring, just thinking about the feeling of the canvas under my feet, and the outcome of the fight...

          We tapped gloves, and it had started! Normally I am not a fighter who throws lots and lots of volume, I try to pick my combinations and pace myself. That was not the case for this fight, not at all. Through all three rounds Christina and I stood in the pocket and left it all in the ring. The first round caught me by surprise, I had not expected her to move forward so much, I knew I had to push back the last two rounds. My legs felt like bricks and throwing kicks was nearly impossible (definitely something to work on). Somewhere in that second round I reinjured my right pectoral muscle which I had previously injured in training a week or so before the fight. I relied on my jab to pull me through the rest of the fight. When that last bell rang, every person in that venue was cheering and screaming, I had never heard people so excited before. I knew we must have put on one hell of a show. Check out my fight video! Samantha vs Christina Trinity 130lbs

        As we stood side by side waiting to hear the results, I was nervous for the first time. I knew I had poured my heart into that ring, I had hoped it was enough. I fought against a tough girl, who was unafraid and wanted it just as bad as me. When they announced that I had won by unanimous decision ... I was so incredibly happy!! My first win!!

       I have the best boyfriend, trainer and best friend anyone could ask for. Paul is my partner in crime. We are more than a team in the ring, but we are a fantastic team on all fronts of our lives. He is my trainer that I love to hate. We push each other to succeed and better ourselves as individuals. I am more than lucky to have him by my side.
       I am lucky enough to be a part of the fight team at Thornton Martial Arts and Fitness in East Hartford CT. Ed and Lynda Thornton are two of the greatest people, trainers, mentors, and friends anyone could ask for. I could never thank them enough for all their sacrifice in making our dreams reality.
      I have amazing training and sparring partners who help push me, even when I feel like I've given up on myself.
      Without all of these people, I would have never made it this far.
      

Follow us on facebook and Youtube for current blog posts and updates:
FightLoveLift Youtube Channel

Saturday, October 25, 2014

Digging Deep - 24 Hour Weight Cut - Coach Edition

Sam has written her blog post on cutting weight in a short amount of time, but that was last week. Yesterday, the day of weigh ins things went a bit south. Cutting weight is a science, but as we all know, even calculated moves have room for error.

I will be writing a separate article on the specifics of cutting weight for a fight, or an athletic event where you are competing in a certain weight bracket. Today it's about the mental side, the heart, and the amount of commitment you just enlisted in. The science of energy in and energy out, macronutrients, water intake and systematically dehydrating in the safest way possible. That's my job as the coach, putting together a program and monitoring numbers to make sure when a fighter steps on the scale, it is on the dot, and that they are still standing of course.

 The job of the fighter is much more, they follow the program, but there is no amount of information that can teach commitment. 


The fighter has to tell his friends and family NO.. over and over again. That one cheat meal or that one practice you slacked during, it added up week after week. In the ring, they are putting their body on the line, their mental will, and their soul into what they do. Going with you to the bar or skipping practice to grab a pizza with only gets them closer to that chance for error. There's a chance the fighter is going to hit the canvas or go unconscious, so think about that the next time you are challenging your fighter friend about being "too strict or hard on themselves."

Sam was successfully able to drop from 148 to 137 pounds in a month's time. She said no to overeating, she said no to unproductive activities, when she trained and pushed through every ounce of pain. There were smiles, there were tears, there were fights, and there were celebrations of accomplishment. The 24 hour weight cut began...

The weigh ins were scheduled for 6:30 PM in Rahway, Jersey on October 24th. That means we cut out all water intake at 6:30 PM October 23rd. You have to find a happy medium when using exercise to sweat out water weight with restricted water intake. It has to be something that is mild enough to maintain performance and safety, but intense enough to bring up the heart rate and shed water. We utilized a tractor tire to move on for footwork, shadowboxing, and light padwork. Keeping Sam's focus sharp and on the fight ahead, instead of how uncomfortable and dry she felt.

The next morning Sam was right on track weighing 134 pounds. If we cranked up the heat in the car and had her spit on the 4 hour drive to Jersey she should be only a pound off right? This was successful with our other fighter Tony, but Sam was weighing the same 134 pounds six hours later. This is where digging deep comes into play. You have four hours to drop the last three pounds, you have a hotel room, jacking up the heart rate by running or exercising to sweat is now unsafe, and you have to start sweating...now!


We did 10 minute intervals between a lava hot bath in the dark (if we turned the light on the fan would turn on getting rid of the steam and heat in the room) and wrapping Sam in blankets with Albolene covering her skin underneath (Make up remover to open up pores). This lasted for a total of three long hours.

So what makes a fighter? Is it the determination to go through countless hours of training? The will and power to tell others I can't do x,y, and z with you? The long hours spent in the kitchen cooking while others are emptying their wallets at the drive thru? It's all of those things, it's saying NO to failure, it is making your own decisions, when you are all alone with no one to push you, you dig deep inside yourself and say NO to quitting now, it's my fucking time to shine.

Sam was on the edge of breaking multiple times throughout the camp, working through injuries and aches, getting sick of the same bland food, and working through the stresses of everyday life. Going through those obstacles only proved to build resilience, she needed help standing up during the weight cut, but didn't complain a single time. The journey has been the reward, it is obvious to tell you she stepped on the scale making weight, you could see the fighter in her eyes during the face off, a blank stare, focused, and ready to present her art in the ring with violent intent. Play the video below:


Follow us on facebook for current blog posts and updates:

-Written by Paul Banasiak

Monday, October 20, 2014

"Yes I'm a fighter. Yes I am cutting weight.. No, I dont want to go to the bar with you..."

So you want to fight... you train hard, learn as much as you can, and mentally try to prepare yourself for war. Then that moment finally arrives when you learn that you have an opponent, everything changes. Fight camp begins! Now, you turn up the heat! You train harder, learn more, spar more, eat better... and start cutting weight....

For a lot of people cutting weight is hardly a big deal. Sure, they cut out a few calories here and there, do a little  more conditioning, and just like that the weight falls off. But for other people, like myself, a weight cut is mentally taxing and quite honestly a form of torture.

Let me begin with the fact that I am a very healthy eater. I mean that, I am not one of those people who thinks that eating a salad at McDonald's with a coke and side of fries is considered healthy. I am gluten free and dairy free (by choice), and my diet consists of an abundance of leafy greens, colorful veggies, fruits, minimal starches, seafood, some other lean meats, and some healthy fats thrown in there for good measure. I cook 95% of my own food rather than buying premade or restaurant food. I don't believe in drinking soda (although I do find myself craving ginger ale once in a blue moon), I consume as much water as possible each day, I minimize my coffee intake, and I only drink on rare occasions. Overall, I have this healthy eating thing down on lock. So here begins my torture....

Cutting weight would be easy if I ate complete garbage all the time, just cut out the crap and eat real food. Unfortunately that is not the case for me. It comes down to the little tiny details in all my daily activities.
          Am I expending more calories than I am consuming? Is my sodium intake too high? Have I had enough water today? Did I manage to get the right amount of vitamins needed? Did I burn enough calories during that workout, or do I need to go back to the gym later?
When my success comes down to the tiny details of every meal, snack, and workout, things seems to get a little crazy. I mean, come on, I am only human!

Now, lets add life to the mix. Throw in a full time job at a restaurant (FOOOOOD), training, spending time with family, being at the "Going to bars and restaurants is the only way to hang out with your friends" age, and (insert scholarly ambition here). Talk about a struggle!

So below I have listed some things that anyone struggling to cut weight can relate to (I hope I'm not alone out there), and hopefully friends and family will read this and know what not to do during your fighters weight cut!

1. 3 weeks out from a fight, there is no need to ask me how much I weigh every single day...

2. Unless you are a nutrition guru, I do not need your diet advice. I got this, thanks anyways. 

3. I don't want to hear how amazing your 5 course dinner and wine tasting was last night, spare me the heartbreak.

4. Save me the lecture on how ridiculous you feel it is that I have to cut weight to fight someone, the choice has been made.

5. Don't be the guy to say "Its ok, you can eat it, I won't tell",  because I have weak will power sometimes, and if I end up eating it...  I will hate you later for it.

6. Just because I carry around a water jug, does not mean I am a body builder, don't ask me how much I bench!

7. I am not anti social, I am busy chasing a dream people!

8. Every meal is like gold to me, don't tarnish my treasure by telling me how boring my food looks compared to your lunch.

9. I am hungry, irritable, and tired. The last thing I want to do is be designated driver to a rowdy group of drunk people.

10. Most importantly, keep the negativity far away from me! When its getting down to the wire, the worst things to hear are negative remarks.

If you love your fighter, be considerate of the circumstances, and be supportive!!



Follow us on facebook and Youtube for current blog posts and updates:
FightLoveLift Youtube Channel

Interview with "The Soul Assassin" Kevin Ross

This is common in almost every sport, you have a competitor that is known for his technique, his unbeaten record, or his unique and exciting style. Kevin Ross (29-8, 10KOs) is one everyone talks about in the world of Muay Thai. Despite his near perfect technique he doesn't play it safe, the way he fights is relentless and aggressive. Before the fight, during the fight, and even after, you learn that Kevin is the definition of a fighter. It is not a surprise many have been inspired by his work, not only do aspiring fighters respect his skill, but also his sportsmanship; he never underestimates his opponents and learns from every fight.

In this interview we talk about the feelings Kevin had before Lion Fight 15, his mental game, what he thinks of Muay Thai today, and gives some valuable information to aspiring fighters.


Once again keep in check as we will be posting weekly if not daily.

Follow us on facebook for current blog posts and updates:

-Written by Samantha Abrams and Paul Banasiak