Step Up To Me...The Making Of A MMA Champion!

Five weeks ago I was presented with a challenge I refused to turn down: train an amateur MMA fighter for an important title fight to win a long coveted belt.
Josh Leonard, 26 has a 6-1 record and a very solid cardiovascular base; eating, breathing, and practicing 5-6 days a week. Utilizing not only his purple belt Jui-Jitsu moves and Muay Tai stand up, he also weight trains regularly to create a more muscular physique than other fighters. He has a great fighting family to help him prepare in all areas of his sport.
He maintains an ultra clean diet regime which allows him to hold a weight near 170lbs. This diet focus's on clean carbs like sweet potatoes, oatmeal, and fruit, as well as quality proteins found in chicken, ground turkey, whey, and plenty of natural peanut butter. With this strong athletic foundation already, I was thrilled to be able to take this fighter and propel him into a crazy conditioning program three days a week incorporating Metabolic Effect training protocol.
Tuesdays were reserved for the 20lb weighted vest workout where we spiked his heart rate using explosive movements such as burpee’s and jump squats. My personal favorite plyometric sequence was: squat jump, grasp the pull-up bar, do a pull-up, then ab raise, jump back down, burpee to push-up, then repeat. We followed this pretty intense cycle with a series of suicide sprints.
All of our workouts were short, intense, and no more than 35 mins. On Thursdays we trained at my powerlifting gym East Coast Barbell and did a combination of tire flips, heavy prowler pushes, sledge hammer abs, resisted band sprints, and more weighted vest followed by heavy chain ab work. This is not your normal Nautilus workout! Saturdays we trained outside on stadiums, (again using plyometric’s and bodyweight movements). Sundays were critical for recovery and I made sure he did just that!
The big fight came on March 13th in Lenoir, NC promote through Elite Championship Cage fighting. The venue was crowded and Josh made his entrance with the song “Enemy” by Sevendust. His team of guys Shawn, Chris, and Brian cornered him for the fight. It lasted less than two rounds and he won with a TKO ref stoppage. Josh came away with the belt in a battle he truly had prepared for both physically and mentally.
As his conditioning coach I was extremely proud and impressed by how the hard work paid off. Josh may have uttered some words off profanity towards me during these few weeks but he kept his focus on the belt and succeeded! Stay tuned as his makes his Pro debut later this year and seeks out a sponsorship.

Commentary of the fight:
http://www.mmaforreal.com/2010/3/14/1372390/local-fight-scene-update-review-of


Fighting Resources:
Eight Points Muay Thai in Clemmons, Chris Clodfelter & Crystal Parrish
http://eightpointsmuaythai.com/blog/
Kim Coronel, CPT & Unconventional Training Coach
http://www.stronggirlfitness.com/
Cutting Edge Metabolic Training
http://www.metaboliceffect.com/

Outfitting and Educating the Strongest Athletes in the World
(the best place to buy your prowler)
http://www.elitefts.com/

Joe Hurst Jiu-Jitsu, Concord

http://www.hurstjiujitsu.com/

Creating Your Own Personal Legend

Creating Your Own Personal Legend
Recently while sitting down and chatting with a local journalist I was asked a very good question. “What is the number one thing that attracts you to powerlifting?” I took a moment to ponder that but almost immediately blurted out this. “If I can have 225lbs on my back, pull 300lbs off the ground with my small thumbs using a hook grip or push a heavy bar off my chest, then why wouldn’t I have the strength to deal with all the curve balls that life throws at me?”

I believe internal strength can be built from a combination of factors and I’ve taken to “the iron” as a means to make me the best I can in all areas of my life. So now with less than ten weeks until my big meet I have incorporated multiple protocols into my training split. I’m using minibands to strengthen my explosive speed as well as heavy Mechanical Ox work (squat and deadlift machine). I also take into account mental exercises to anticipate the lifts I want to achieve. All of the steps that lead up to the lift are crucial: the hand and foot placing, breathing, arch, abdominal pressure, and perfect technique. It is a lot to think about and the most crucial element to perfect execution will be the ability NOT to think about the steps once the time comes. It will all flow naturally.

Adaptation to my central nervous system has been very interesting to watch. My strength levels have dramatically increased each week and I’m a firm believer in recovery! I only train three days not including my normal cardio. I supplement consistently with glutamine and pre/post workout drink which includes BCAA’s and Creatine. I feel great and sleep well which is a large part of the puzzle often overlooked by many.

I’m also reading “The Alchemist” which was recommended by Jay Parr creator of Boone Bar natural energy bar, one of my supplement sponsors. The book talks about discovering your own Personal Legend, something that you have always wanted to accomplish since you were young. I’m confident that I am in pursuit of my own Personal Legend. Thousands of reps attempted, hundreds of pounds lifted, all for the satisfaction of succeeding in the sport of powerlifting and the sport of life!