Monday, December 15, 2008

Fit to Fight

The title: Fit to Fight
The subtitle: An Insanely Effective Strength and Conditioning Program for the Ultimate MMA Warrior
The author: Jason Ferruggia

It’s a good book that effectively outlines and details strength training exercises, speed training methods, workouts to build endurance, and important dietary information.

Ferruggia does a good job of providing and explaining the general characteristics of a successful combat athlete, physical assessment and injury prevention methods, ways to build anaerobic endurance, ways to build raw strength, how to greatly increase speed, and the nutritional information every fighter should know. He even goes into an overview and assessment of supplements, as well as rest/recovery.

I’ve found it to be a very educational/helpful book. The author writes about the importance of anaerobic endurance over aerobic endurance, unique training methods (that have recently come into vogue) like tire flips and working with sandbags, as well as the fact that most supplements are unnecessary or even harmful to athletes.

The book is part of a somewhat recent movement in fitness/training circles that takes people “back” to hardcore training methods designed not to give you a six-pack, but simply make you a better athlete. I’m a big fan of this movement, as I too have grown sick and tired of seeing people exercising for the sake of vanity, or taking up fad diets and workouts.

While the book deals with MMA training, it isn’t about fighting techniques at all. It focuses only on the fitness aspect.
An important note: This book is not for someone who’s just looking to lose weight. In fact, all of the dietary suggestions in the book are meant to help you stay at your current weight. That’s because it’s not necessarily a book for the average person who goes to the gym one to three times a week in order to get or maintain a six-pack. It’s intended for someone who wants to be a better, stronger fighter.

If you’re interested in getting stronger, faster, and generally more powerful, you should definitely check out Fit to Fight. Of course, we live in the internet age and you can easily get all of the information available in the book by doing your own research over several websites. I, of course, will be providing some such information from time to time.

If you don’t want to buy the book, here’s a basic exercise routine you can do with some space and a couple of dumbbells (5 or 8 pounds will do):
25 bodyweight squats
15 lightweight rows
15 pushups
50 jumping jacks
20 mountain climbers
15 lightweight rows
10 close grip pushups

Do it twice. Little to no rest.

If you don’t have dumbbells, then you could just not do the rows, but add a few more push-ups.

Also, here’s some important supplement information:
In general, don’t take them. You don’t need them. Just eat properly and get some sleep.
However, some that are actually useful and not harmful:
Multivitamin (just in case you don’t get your daily values from food)
Omega-3 fish oils (just in case you’re not eating fish like you should)
Basic protein powders (just in case you don’t get enough from food)
Post-workout “shake” (just in case you won’t eat for a while after working out)

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