Lombard MMA hands on
Hand fighting parry work,
Have athletes pair up and work on feints with the arm or fakes with the shoulder and work the blocking along with have them practice setting up arm bars. Work on shifting the hips and prep on the move side to side.
This was a great one to see in person and notes here are really useless, but still he did a great job and it was fun to watch and partake in.
Kyle Leyshon – Training for maximal muscle
Science is the current evidence and it is pushing us forward, though on occasion new evidence comes out and over turns the previous information. 1.2% of your skeletal muscle turns over each day. This means that over a year you will have turned over 350 lbs. your goal is to optimize the balance to anabolic to catabolic processes.
Myofibrillar hypertrophy is adding more sarcomeres (contractile units), sarcoplasmic hypertrophy is adding in more glycogen and enzymes for energy systems. There is debate if this occurs, but it is interesting to talk about.
Muscle is very plastic meaning that it can greatly change in relatively short periods of time. mTOR signaling is the primary signaling method to increase muscle mass and shut down muscle breakdown.
There are a number of ways to turn on mTOR. Mechanical tension is one of them, specifically through mechanotransduction is where mechanical signals are converted in to chemical signals. These are sensitive to intensity, duration, and muscle actions
Muscle damage causes and inflammatory response which helps it adapt. Too much of this causes delayed muscle soreness or DOMS which is not necessary to increase muscle size.
Another cause for muscle growth is metabolic stressors. This is the metabolic byproducts that accumulate during hard training (think the burn and the pump).
Finally nutrition helps build muscle and more specifically not enough nutrition will limit how much muscle you can gain.
Recommendations for training for hypertrophy: intensity is between 65-85% of your 1RM where you do 6-12 reps. The total training volume that you do (sets x reps x load = tonnage) helps push hypertrophy. The effort of your sets should be at a 7-9/10 meaning you could have done 1-3 more reps on each set, specifically for big compound movements. Isolation work on small muscles you can work out at a 9/10.
You want to be in a caloric surplus to build more muscle, and be getting in enough protein. There is a ceiling to how much muscle you can gain and how fast that you can do it. If you eat too big of a surplus you are just going to get fat and gain dysfunction. A novice can do up to a 2,000 calorie surplus, where as an experienced trainee should only do 500-1000 calorie surplus per day.
Periodize your training and your diet for 4-16 weeks and then push forward again.
Taking in more than 2g of protein per kg of body mass doesn’t help you gain any more muscle, but if you are trying to maintain your muscle mass when dieting aim for 2.7g/kg.
Training is 2-5 sets, with 45-90 minutes per session for the best increase in muscle size.
Short rest periods between sets are 30 seconds and long are over 3 minutes. Best choice for training is to take 60-120 seconds rest. Main key is to get enough rest to keep the training load up with the quality work done #1 priority.
Goal with training frequency of muscle groups is between 48 and 96 hours. The signal for muscle growth lasts for about 36-48 hours. Force production from hard training is 48-72 hours.
Overall for athletes your best bet is to train full body three times per week. As you get better maybe split up the body between upper and lower body to save time.
Tempo – nothing really shows what is best to do so it is best to do what you want. Overall aim for fast concentric and just control the eccentric.
Spend parts of the year doing the power lifts, Olympic lifts and speed work. Make sure you are training hard and spend time gaining muscle and then some time leaning up.
Owens Recovery science – by Zach Dunkle
Currently we have less fatalities from war, but far more coming back with severe limb damage. Need a method to enhance performance to above 75% of pre injury levels.
Blood flow restriction (BFR) training doesn’t increase strength more than normal high intensity training (HIT), but does more for you than low load training. Changes in muscle mass is similar between BFR and HIT. Immobilization for only short periods of time (I think it was 14 days) ended up with suppressed protein synthesis levels by 31%, 8.5% loss of muscle mass, and a 23% decrease in strength. These folks literally were losing .6% of their muscle size each day.
Immobilization blunts the hypertrophy response. Anabolic resistance doesn’t allow for protein synthesis and causes insulin resistance.
Reduce physical activity causes a decrease in muscle mass, vo2 and an increase in visceral fat.
The BFR cuff causes a plasma volume shift to the muscles. Neurological stimulations and BFR works for immobilized limbs. 5 bouts of 3 minutes each twice per day 6 days per week increases VO2 max with aerobic work. 15 minutes of cycling with BFR three times per week for 8 weeks increases aerobic performance.
BFR causes improvements in muscle size by metabolic byproduct accumulation and helps active satellite cell proliferation (stem cells for muscle essentially). This causes an increase in nuclei to the muscle fiber.
BFR has been shown to help with knee pain in a variety of models. BFR in football players when added to training three times per week for 4 weeks this causes an increase in bench press and squats.
VEGF is increased with BFR. VEGF is a signaling molecule to build more capillaries (get better blood flow) to tissues.
After I did a presentation on partner based training that I’m cleaning up to post online for now I will leave you in suspense… or not. Thanks as always for taking the time to read this. If you want a longer explanation of any part of my notes just leave a comment below.