FIGHT CONDITIONING FOR GENERAL HEALTH & LONGEVITY
LET's GET IT!
phases of training (what to expect)
General Preparation Phase (GPP)
1) BUILD A GENERAL STRENGTH BASE
- Increase foundational, relative and absolute strength.
- Establish/ Improve connective tissue resilience (tendons & ligaments)
- Improve on technical development, efficiency and coordination
2) DEVELOP AN AEROBIC BASE
- Increase Mitochondrial density
- Improve recovery capacity between rounds
- Enhance aerobic/ anaerobic capacity
3) INCREASE MOVEMENT QUALITY
- Improve mobility
- Improve joint stability
- Enhance coordination and balance
- Correct movement compensations
4) BUILD MUSCULAR ENDURANCE
- Improve postural and positional integrity
- Increase fatigue endurance
5) DEVELOP DYNAMIC TRUNK CONTROL
- Enhance spinal stability
- Improve force transfer between lower and upper body
- Build the foundation necessary for heavy lifting and explosive training
6) TENDON STIFFNESS & ELASTICITY
- Introduce extensive/ intensive plyometrics
- Teach your joints to properly absorb and express force
- Reduce risk of injury
- Develop coordination and rhythm
- Prepare for Rate Of Force development training
- Maximize neuromuscular endurance and efficiency
- Develop fast-twitch muscle fiber recruitment
7) FULL BODY ISOMETRICS
- Improve joint stability
- Mitigate joint stress
- Tissue remodeling in tendons and liaments
- Injury prevention
- prehab/rehab
DAY ONE: STRENGTH SPECIFIC AND MOVEMENT QUALITY MITIGATION
DAY TWO: GPP CIRCUIT, PLYOMETRICS/ISOMETRICS
Nutritional Guidance And Education
Food is energy... After we have observed and collected enough objective data on how your body adapts to the new workout program with your current diet, we will begin to spend a little more focus on Metabolic Restoration by prioritizing protein and fiber, reversing prediabetes (or existing type 2, lowering blood pressure and cholesterol. I will personally come to your home and present a nutritional seminar for you and your family to help you better understand which foods to eat at which times, and to answer all of your questions regarding nutrition to the best of my knowledge.
The way I like to coach and program a clients' nutrition is to make sure you are eating the foods you enjoy, dieting isn't about salads and avoiding your absolute favorite foods, it's about being able to live with a sustainable, healthy relationship with food and understanding the food choices you're making.
Together we will work towards getting your behaviors to match your goals.
"Just tell me what to eat and I'll eat it!!"
Right...? well that never worked for anyone and taking that approach will only lead to crashing, yo-yo dieting, cravings and fatigue among other things. Here at Sionos MMA Conditioning you and I will work together to make sure that your behaviors match your goals. Slow IS fast when it comes to burning fat and building muscle. But you will not be alone... I got you.
FIGHT SPECIFIC PHASE
IN THIS PHASE WE WILL EMPHASIZE ON TECHNICAL DEVELOPMENT & CONDITIONING FOR FIGHTING: FOOTWORK, PUNCH & STEP COORDINATION, COMBOS, LADDER DRILLS, HOW TO SLIP & EVADE PUNCHES, HOW TO APPLY COUNTER ATTACKS AND CREATING ANGLES WITH VARIOUS FOOTWORK PATTERNS.
ANY TRAINING IS NOT COMPLETE WITHOUT ASSESSMENT AND TESTING SO THIS PHASE ALSO INCLUDES:
- Vertical jump testing
- Kicking speed and power testing
- Punching speed and power testing
YOU WILL BE PERODICALLY REASSESSED AND TESTED TO GIVE US OBJECTIFIABLE DATA ON HOW YOUR GENERAL STRIKING POWER OUTPUT HAVE IMPROVED THROUGH OUR TRAINING USING A SPECIALIZED VELOCITY BASED TRAINING DEVICE THAT WE ATTACH TO YOUR WRISTS OR ANKLE.
THIS IS WHERE WE BEGIN TO GET MORE EXPLOSIVE...
WE WILL WORK ON DRILLS TO SUPPLEMENT YOUR PUNCHING AND KICKING POWER AND RATE OF FORCE DEVELOPMENT WITH DYNAMIC EFFORT EXERCISES
LIKE: MED BALL THROWS AND SLAMS, LANDMINE EXERCISES, BOX JUMPS AND HURDLE HOPPING, BROAD JUMPS ON STAIRS, HILL SPRINTS, ETC.
WE WILL ALSO WORK ON AEROBIC AND ANAEROBIC POWER (ENGINE) AND ANAEROBIC CAPACITY (HOW LONG THAT ENGINE CAN RUN) BY UTILIZING DIFFERENT METHODS, MODALITIES AND PARAMETERS SUCH AS: AEROBIC PLYOMETRICS, THRESHOLD METHOD, HICT, EXPLOSIVE REPEATS, ALACTIC INTERVALS AMONG OTHERS.
ELITE PHASE
THIS PHASE IS FOR MORE ADVANCED ATHLETES. IN THIS PHASE WE WILL GET MORE INTO IMPLENTING A MORE FIGHT SPECIFIC VERSION OF CALVIN DIETZ' TRIPHASIC METHOD.
ALSO, MY VERY OWN SPECIALIZED SIONOS X METHOD OF TRAINING.
THIS WILL PREPARE YOU FOR AN UPCOMING FIGHT OR JUST EVERYDAY LIFE'S DEMANDS.
THIS PHASE IS WHERE WE WILL SHARPEN UP YOUR ABILITIES THAT WE'VE ESTABLISHED THROUGHOUT THE PREVIOUS PHASES.
PRICING
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