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C O P Y R I G H T

T E R M S A N D D I S C L A I M E R

Complete MMA eBook

About the Author

Todd Seyler

Armed with his degree in Exercise Physiology, Todd has designed proven workouts to enhance a person’s individual training goals.

Todd has worked as a professional strength and conditioning coach for both the Los Angeles Dodgers and Tampa Bay Rays. He also has worked for college level athletics at the University of Albany, and was a personal business owner, training over 1,000 athletes nationwide. The application of these programs has elevated his client’s fitness levels exponentially.

What makes Todd’s training style different from other fitness professionals? The answer to that question is simple – SCIENCE! By manipulating the body’s energy systems and elevating the mitochondrial density within the cells through Physiological training, the results are a fitter, leaner, stronger, and more youthful YOU! Mixed martial arts (MMA) requires a foundation of strength, power, endurance, flexibility, as well as the manipulation of the entire body’s physiological energy systems. I began training in mixed martial arts back in 2000. Utilizing my Exercise Physiology degree, I designed all-inclusive strength and conditioning programs to emphasize the physical demands needed inside the cage.

Training with UFC champions Chuck Liddell and Rich Franklin, as well as Vladimir Matyushenko, Jarred Hamman, Kamal Shalorous and many more, Todd compiled a 21-17 overall MMA record competing at his pinnacle for King of the Cage promotions.

Introduction Mixed martial arts (MMA) is quickly becoming the most popular sport on the planet. Pioneered by the vision of Dana White and the UFC, MMA can be seen in millions of homes worldwide nearly every weekend. The explosion of The Ultimate Fighter reality show combined with the consistent presence of pay-per-view events provides ultimate fighting at the fans’ fingertips. Driven by the champions successful in this great sport, MMA showcases some of the world’s greatest athletes. UFC bantamweight contender Urijah Faber is constantly developing new skills inside the Octagon resulting in moves unseen by other fighters. UFC welterweight champion Georges St-Pierre is well-known for his athleticism. Gifted with the ability to explode at a second’s notice, GSP has dominated the welterweight division for nearly five years by continually adding to his offensive arsenal inside the cage. Recently, the emergence of UFC light heavyweight champion Jon Jones has been a vision for fans to witness. This 6’4” 205 pound tremendously talented athlete has landed strikes from all angles and all planes and with all weapons available on his body. Spinning back elbows, spinning back kicks, explosive knees and an unlimited arsenal of destruction have enabled Jones to pick apart the greatest of contenders. With all these champions, one commonality exists – athleticism. Every fighter within the UFC is truly gifted with their level of ability. However, talent will only take a fighter so far. Hard work and dedication outside of the Octagon is what makes a champion. Putting the time necessary into the weight room and following a sports specific, periodized strength and conditioning program is essential for success. Combining this hard work with a solid nutrition, supplement, and a hydration plan will provide the foundation for an athlete’s ability to train.

This all-inclusive MMA specific workout plan not only provides needed education regarding the Physiology of the body and its adaptation to training, but you will also find a systematic exercise regimen, nutrition information, supplement assistance, and every key component for your MMA success. Continue to dedicate your life to this tremendous sport. Integrate in the teachings learned with this program and experience the benefits of becoming more flexible, stronger, more explosive, quicker, leaner and every needed tool to become a champion. Good luck and one day you will be standing inside the famed UFC octagon!

MY REVOLUTIONARY AND PROVEN APPROACH TO UTILIZE BODY FAT AS FUEL

In 1997, I was sitting in a classroom at Ohio University learning Human Physiology when I was introduced to a scientific law that would impact my professional life for an eternity. Listening to a concept known as gluconeogenesis, I was introduced to a metabolic pathway that essentially states that any macronutrient can be broken down into ATP, the essential molecule for all muscular contraction. The following quarter of the same year, I was once again enlightened when I read a widely recognized nutrition article that emphasized the necessity of carbohydrates as energy, especially during intense activity. Confused by the hypocrisy between the teachings of the nutrition standpoint and the teachings of Human Physiology, I asked myself, “If gluconeogenesis states that any food can be broken down into ATP, why would I follow the teachings of the widely recognized nutrition beliefs which emphasized the necessity of carbohydrates?”

I do not want to utilize carbohydrates as fuel. Carbohydrates are of limited storage within the human body. Conversely, I want to capitalize on the most abundant and most efficient fuel source of energy within the human body – fat. That one specific day in Human Physiology class during college at Ohio University altered my way of thinking within the fitness industry from that day forward. I knew that fat could be utilized as fuel. The seed was planted. I needed to design a training program that would FORCE MY BODY TO UTILIZE STORED BODY FAT AS FUEL. 13 years later, over 1,000 training clients as proof, and my own aesthetic and performance achievements to support my theory, I share with you my training methodology on how to utilize body fat as the majority of fuel to create ATP regardless of the intensity of exercise. ATP = Adenosine TriPhosphate = energy for all muscular contraction Gluconeogenesis[i] (abbreviated GNG): is a metabolic pathway that results in the generation of glucose from non-carbohydrate carbon substrates such as lactate, glycerol, and glucogenic amino acids. What does gluconeogenesis tell you about macronutrients and exercise? * Gluconeogenesis states that the energy needed for exercise can be derived from all macronutrients, not just carbohydrates. * What gluconeogenesis tells me is that fat triglycerides, can be broken down into glucose and ultimately utilized for the formation of ATP to provide muscular contractions. FACT: 1. There are a number of fats in the body but it is the triglycerides, or “neutral fats," that are usually converted to energy. 2. The triglycerides come from both stored fat (from within fat cells and skeletal muscle fibers) and diet (the foods we eat). 3. This single triglyceride will eventually produce 144 ATP molecules.

4. When compared to the 36 ATP that are produced by one glucose molecule, you can easily see why fat is considered a much richer source of energy. 5. All macronutrients need to be broken down into glucose to enter the Citric Acid Cycle and thus yield ATP for energy resulting in muscular contraction for exercise. What is the limiting factor when breaking down

fats into glucose and ultimately into ATP? * Rate or time is the limiting factor. The time it takes to break down one fat molecule into glucose is longer than the breakdown of one carbohydrate molecule into glucose. *Carbohydrates take approximately three steps to be broken down into acetyl Co-A before entering the Citric Acid Cycle to ultimately yield ATP.* *Fats take approximately ten steps to be broken down into acetyl Co-A before entering the Citric Acid Cycle to ultimately yield ATP.* *One lipid molecule takes over three times as long to yield ATP when compared to one carbohydrate molecule.* * What if I told you that you can decrease the time your body needs to breakdown one fat molecule into glucose and therefore become more metabolically efficient in utilizing fat as fuel? The ability to convert fat into glucose fast enough during exercise is multi-

factorial and includes: A. Dietary and nutritional status B. Hormonal development C. Exercise mode, intensity and duration

D. Training background What the above information tells me is that it is possible to utilize fat as fuel during exercise if one controls nutrition intake, has adequate hormonal development, manipulates exercise mode, intensity, and duration, as well as having a solid training background.. This theory for forcing your body to utilize fat as fuel includes a recipe of

success:

Non-carbohydrate dominant Nutrition Plan +

Energy System Manipulation during cardiovascular workouts +

Consistent Resistance Training Regimen

= Utilization of fat as fuel during training The scientific law known as gluconeogenensis provides the platform to challenge the widely accepted belief that carbohydrates are the main source of energy during exercise, especially high-intensity training. With over 1,000 successful clients as walking proof of my training methodology in addition to my own aesthetic and performance successes in which I follow the above described theory, I can definitively state that the human body is equipped to utilize fat as fuel as long as the recipe for success detailed above is followed. I encourage you to read my articles regarding Energy System Manipulation, my Training Methodology as well as my personal nutrition plan that is protein and essential fat dominant, not carbohydrate which forces my body to utilize fat as fuel during exercise. http://en.wikipedia.org/wiki/Gluconeogenesis,October 27, 2011.

Energy System Manipulation for MMA The human body is essentially fueled by the effectiveness of an energy system. Energy systems are dependent on the length of time of an exercise as well as its intensity.

The breakdown of chemical bonds in food molecules, known as macronutrients [fats, proteins, carbohydrates] release the energy necessary to perform work, such as muscular contraction fueling what physiology terms the body's energy systems.

This breakdown of chemical bonds results in the release of energy known as ATP. ATP provides the energy for muscular contraction and thus all human movement. Without ATP, WE WOULD BE DEAD!

WHY ARE ENERGY SYSTEMS IMPORTANT TO IMPROVE YOUR MMA GOALS?

Because muscle cells store ATP in limited amounts and because muscular activity requires a constant supply of ATP to provide the energy needed for a muscular contraction, ATP producing processes must exist in the cell. These processes are energy systems.

Improving the effectiveness and efficiency of each energy system allows an individual to exercise longer, at a higher intensity, and with the ability to perform more exercise volume.

If an individual increases their overall exercise volume, theoretically, that individual will be able to achieve their MMA goals in a more efficient manner.

WHAT ARE THE BODY'S ENERGY SYSTEMS?

Three energy systems exist in muscle cells to replenish ATP.

1. Phosphagen System

A. Also known as the ATP-Pc or Phospho Creatine System

B. Short – term, high intensity exercise

C. 10 seconds – 1 minute in duration

D. HR typically is above 90% of your HR Max

E. Examples include sprinting and weight training

2. Glycolitic - there are two glycolitic systems; fast glycolysis and slow glycolysis

A. Fast Glycolysis (Anaerobic Glycolysis)

1. 30 seconds to 2 minutes bouts in duration

2. HR typically is between 80% - 90% HR Max

3. Example is a 400m dash

B. Slow Glycolysis (Aerobic Glycolysis)

1. 2 minute - 4 minutes in duration

2. HR typically is between 70% - 80% HR Max

3. Example is a 800m sprint

3. Oxidative System

A. Commonly referred to as the Aerobic System

B. HR typically is lower than 70% HR Max

C. Example is any cardiovascular exercise greater than 4 minutes in duration

HOW DO I APPLY THIS SCIENCE TO MY MMA TRAINING PROGRAM?

Grounded in my knowledge of Exercise Physiology, I have manipulated the body's energy systems through both my cardiovascular and resistance training for years.

Attacking these systems separately has provided me with an overall cardiovascular conditioning level designed to tackle any MMA goal and any competition.

Most recently, I won the 36-42 age group finishing 9th overall out of 1,023 competitors at the Gladiator Rock 'N Run 10K mud run with a competitive time of 49 minutes 47 seconds.

Not bad for a former professional ultimate fighter who currently weighs 210 pounds at 7% body fat.

Please view a sample cardiovascular conditioning program to manipulate the body's energy systems:

Monday: 10 sets of 1 minute sprints @90% HR Max with a 1 minute rest in between each set [Phosphagen system]

Tuesday: 6 sets of 400m sprints @ 85% HR Max with a 1:30 rest in between each set [Fast Glycolytic system]

Wednesday: OFF

Thursday: 4 sets of 800m sprints @75% HR Max with a 2 minute rest in between each set [Slow Glycolytic system]

Friday: OFF

Saturday: 8 mile jog @65% HR Max [Oxidative system]

Sunday: OFF

HOW DO I APPLY THIS SCIENCE TO FORCE MY BODY TO UTILIZE FAT AS FUEL?

Personally, I have never believed that the human body is reliant on carbohydrates as energy for exercise. Fat is the most abundant and most efficient fuel source for the human body. So why not tap into body fat as fuel during any duration or intensity of exercise?

I have taken it upon myself to implement my own theory. My training methodology has proven results. With hundreds of satisfied clients as well as the physique I maintain year-round, this training philosophy I created forces the human body to tap into its fat stores as its primary energy source.

This theory includes a recipe of success:

Proper Nutrition which is not carbohydrate dominant+ Energy System Manipulation during cardiovascular workouts + Consistent Resistance

Training = Utilization of body fat as fuel during exercise.

The human body is fueled by the breakdown of macronutrients. The energy formed is utilized by various energy systems. Manipulating the body's energy systems will not only enhance cardiovascular conditioning, but this manipulation is one piece of the puzzle to force the body to utilize fat as fuel.

MMA STRENGTH AND CONDITIONING PROGRAMS

(Beginner and Advanced, Please Read) Through my ten year career as a professional mixed martial artist, I quickly learned that conditioning is the foundation for success. Relying on my Exercise Physiology degree, I designed sports specific strength and conditioning programs that would replicate the demands stressed on the human body inside the cage. Manipulating the various energy systems (Please refer to the “Energy System Manipulation” article for further detail regarding this training methodology.) and providing the musculature with a variety of stimuli needed inside the Octagon, my physiologically based strength and conditioning programs properly prepared my body for any physical challenge inside the cage. Both the beginner and advanced MMA strength and conditioning programs will tax the athlete’s physical limitations and push the fighter beyond their breaking point. These programs are designed to systematically increase the level of intensity and volume weekly to stimulate the necessary gains in physical conditioning, as well as force your body to utilize body fat as fuel which will in turn increase your lean muscle mass. When following the program, please begin from top to bottom, left to right. A warm-up is needed daily to adequately prepare the body for exercise as well as to burn through any carbohydrate stores so as to begin to utilize the body’s stored fat as energy.

The reference to the heart rate max is essential in maintaining the proper intensity during the cardiovascular working sets. To calculate the needed percentage, please follow this equation:

HR Max = 220 – age - For Example: A 20 year old fighter would possess a HR Max of 200 - (220 – 20 = 200 beats per minute, or bpm)

To calculate a percentage: Multiply the HR Max by required intensity

- For Example: To calculate the same 20 year old fighter working at 70%

HR Max, multiply 0.70 X 200. - (220 – 20) X 0.70 = 140 bpm

It is best to calculate the various intensities prior to beginning your workout. To achieve the various intensities, simply increase the treadmill speed at the designated elevation and your heart rate will ultimately achieve the necessary percentage. Instructions for following the resistance training program are detailed on each week’s workout. Please review the “Key” at the bottom of each page to understand the needed sets, repetitions, and intensity of weight lifted. Strive to be your best outside of the cage, and your physical gains will dominate the opposition inside the Octagon!

MMA Footwork, Agility, Plyometrics

Program Explanation Footwork is defined as “the manner in which the feet are used or maneuvered, as in boxing” (www.thefreedictionary.com/footwork, December 24, 2011).

Footwork is essential in mixed martial arts. A fighter’s base establishes the foundation for all offensive striking maneuvers, potential take-downs, defensive capability and movement within the cage. UFC bantamweight champion Dominick Cruz excels with his footwork inside the Octagon. Known for his movement during his fights, Cruz is constantly changing his stance and keeping his opponent off-balance with his excellent footwork. Establishing proper footwork aids in a fighter’s speed inside the Octagon and improves on their overall ability as a fighter. Combine the necessary footwork drills with agility movements, and the ability to attack at various angles is enhanced. Whereas footwork is specific to the feet, agility inter-relates not only just the feet, but an individual’s complete body. Agility is defined as, “the ability to move and change direction and position of the body quickly and effectively while under control,” (sportsmedicine.about.com/od/glossary/g/Agility_def.htm, December 24, 2011). Enhanced agility allows a fighter to attack at various angles and various planes quickly. Think of the movement of Georges St-Pierre and Jon Jones. Both champions strike from a multitude of angles because of their tremendous agility and footwork. The combination of these two essential traits inside the cage makes a fighter that much more skilled. The marriage of footwork and agility aids in a fighter’s movement. Exploding into strikes is the result of sports specific power training including plyometrics. Plyometrics develop a fighter’s explosive ability. The combination of enhanced footwork, agility and power creates a dynamic fighter with unlimited offensive weapons and enhanced defensive movement.

Former UFC heavyweight champion Brock Lesnar is the epitome of explosive power. The quintessential wrestler, Lesnar can explode through an opponent without hesitation changing the complexion of a fight instantly. Beginner MMA practitioners should add these movements to their strength and conditioning program one time per week. Advanced MMA fighters should add these movements to their exercise regimen twice per week.

WATER: THE MOST IMPORTANT NUTRIENT IN MMA The human body is estimated to be 60-70% water. Vital organs including the brain, lungs and kidneys are dependent on an adequate water supply to survive. Additionally, water is needed for temperature regulation and to transport nutrients to all cells within the body.

Every function within the human body is dependent upon and is regulated by water. Water transports vital elements, oxygen, hormones and chemical messengers to all areas

of the body.

Proper hydration is essential in the transformation of a lean, healthy physique. Adequate amounts of water daily speed up metabolism, allow for cellular regeneration, aid in proper protein synthesize resulting in an increase in lean muscle mass and a decrease in stored body fat, and so much more.

The intense training associated with mixed martial arts depletes the body of necessary fluid. This decrease in water can have a catabolic effect on the fighter directly impacting performance as well as affecting a practitioner’s ability to drop the necessary weight prior to weigh-ins.

Without water, the body digresses into a drought state which is a shock to the system. This shock results in a histamine release which causes the absorption of any and all fluid that is ingested. Fighters will become a sponge and hold on to fluids instead of excreting them to make the necessary weight cut. This drought state results in an imbalance within the water regulation system within the

human body. Off-setting this system makes it difficult for fighters to manage their water weight.

How much water should an individual fighter drink daily? This number varies on the person; their body size, how much that individual sweats during exercise, overall goals, etc.

A quick rule of thumb is that a mixed martial artist should drink at least three liters of water daily, which equals 13 cups. On active days when weight loss is recorded as a result of sweating, that individual should add 16 ounces of water for each pound lost due to sweat in addition to the three liters consumed daily.

Water is the most essential nutrient needed by the human body. Maintaining proper hydration levels increases metabolism, decreases body fat, and improves an individual's lean muscle mass as well as overall MMA performance.

Cutting Weight in MMA Wrestlers and boxers have practiced cutting weight for decades. Robert DeNiro brought this practice to the big screen in 1980 as Jake LaMotta in Raging Bull as he sipped on Ginger Ale to make weight for his next big fight. Most recently, with the explosion of mixed martial arts into mainstream America with the popularity of the Ultimate Fighter reality series, fight fans everywhere were witness to this masochistic process as fighters spent hours in hot saunas wearing plastic suits to shed their final few pounds. Cutting weight is more than a practice; it is an art form that requires considerable experience and dedication to perfect. With this practice so common in MMA, why do fighters even cut weight? And more importantly, does dropping a weight class provide the fighter with an advantage in the octagon? Nearly all bio-chemical reactions in our bodies rely on water. Water makes up 60%+ of the human body. It is not only vital to maintaining life, but also directly impacts physical and mental performance as well.

Even mild dehydration, 1% of our body weight or as little as one liter of water can negatively impact athletic performance. Physiologically, dehydration reduces your body’s ability to deliver oxygenated blood throughout your body due to a reduced blood volume. This reduction in volume inhibits a person’s aerobic endurance, muscular strength and lactate threshold. For a sport such as ultimate fighting, any impact on cardiovascular conditioning can limit a fighter’s ability in the octagon. As a former fighter and someone who has practiced cutting weight since middle school wrestling, I am very familiar with this process. Theoretically, a fighter who “walks around” at a heavier weight compared to their opponent should have a strength and power advantage over their competition when body weights are equal at weigh in.

Former UFC Middleweight champion Rich Franklin would cut roughly 20 – 25 pounds to make the 185 pound ceiling for his fights. I had the distinct pleasure of training with Rich prior to his weight cuts and was in awe over his physical prowess as he trained at an

incredibly strong 210 pounds. The ability to maximize your strength and power at a heavier “walking weight” should provide an advantage over an opponent who does not possess as much muscle mass. A weight cut of 20 pounds is not uncommon. So how does a fighter achieve this weight loss in such a short period of time? There are various measures for a fighter to cut their desired weight. The most popular practice is to exercise in hot environments. MMA competitors typically train 2 – 3hours daily. Every liter lost through sweat is equivalent to a two pound loss in body weight. Exercise can be as simple as running and skipping rope or as complex as fight circuits

including punching, kicks, takedowns, jiu jitsu rolling and sprinting. To enhance the weight loss during exercise, most athletes will wear plastic suits and heavy clothing to increase their body temperature and promote added sweating. In addition to exercise and elevating the body’s temperature, fluid restriction is a simple and extremely effective practice. This process requires no additional energy by the fighter and a 5 – 6 pound loss can be expected within 24 hours of beginning to dehydrate oneself. Another popular technique utilized is to spend time in a sauna or hot bath. A dry sauna is the most powerful of these tools and will elevate a fighter’s core temperature and consequently increase fluid loss substantially. Personally, I have spent hours in the dry sauna to help with my weight loss. I have experienced a 10 pound loss in body weight in just a few short hours in the dry sauna.

Fluid restriction causes fatigue and only so much exercise can be performed in a dehydrated state. Therefore, a fighter will reap tremendous weight loss rewards by incorporating in this technique. The dry sauna is more “mind over body” and a dedicated focus will achieve desired results.

Another effective practice to lose excess pounds is to empty the bowels the day before the weigh in. A human body contains 5 – 7 pounds of waste at all times passing through the stomach and intestines. Taking a gentle, natural laxative the night before the weigh in should result in an additional 5 pound loss without any negative impact on performance to the fighter. Often combined with a laxative, diuretics will assist a fighter in losing up to 10 pounds. Diuretics signal the body to urinate constantly and an incredible amount of fluid is lost.

With that said, diuretics can be extremely dangerous and may result in an electrolyte imbalance within the system negatively impacting performance including cramping, muscle weakness and potentially heart arrhythmia or neurological symptoms. Therefore, diuretics should be used sparingly and with caution. The final measure to reduce body weight utilized by MMA competitors is to reduce their daily caloric intake. A fighter must make sure that some food is consumed to maintain a level blood sugar. A reduced blood sugar, known as hypoglycemia, can cause irritability, lethargy, a lack of energy and even much worse health risks which will all negatively impact the fighter’s ability to compete or just survive. Due to the fact that most fighters train until the day prior to their fights, calories are necessary to function. The reduction in calories needed to aid in the weight loss is an individual process. Each fighter reacts differently to a self-induced starvation process. My recommendation is to begin to cut calories three weeks out from the date of the fight. By reducing 500 calories per day, one pound of body weight per week will be lost by a decreased caloric intake. After three weeks, a three pound deficit will be achieved. A more drastic calorie reduction may be necessary, but should only be exercised within two days of weigh-ins. This will have no impact on a fighter’s training ability.

Calorie reduction combined with fluid restriction, increasing the core temperature through exercise or hot sauna as well as the use of a gentle laxative will provide the necessary weight loss needed to be successful on the scale.

Pay-per-view promotions including UFC and Strikeforce hold weigh-ins for the fighters the day prior to the event date. This ensures that proper hydration can be administered increasing a fighter’s body weight, strength, stamina and fighting performance. Even with a day to administer fluids, the substantial weight cut can lead to poor performances in the octagon. Jake Shields stated at the UFC 121 post-fight press conference that he “cut 20 pounds in a day…I don’t think it was my best performance, but this is a learning experience.” Jake’s performance against Dutch kickboxer, Martin Kampmann, was not stellar and he was fortunate to escape with a decision victory. Unfortunately, lesser promotions typically hold weigh-ins within hours of the actual event. This practice is performed as a cost cutting measure for the promotion but does not provide the fighters ample time necessary to replenish lost fluids and electrolytes. In short, performance is definitely impacted if a substantial weight cut has been performed without the necessary recovery time. Believe it or not, the weight loss is the easy part. Re-hydrating and properly preparing the body for the fight is the challenging aspect and the area in which mistakes are commonly made damaging the fighter’s performance in the cage. The body takes from 4 to 48 hours to fully recover from moderate dehydration, which means time is of the essence to ensure peak performance and health. Again, as weight is cut, blood volume is decreased. Additionally, both heart rate and blood pressure can elevate. Electrolyte imbalance may have occurred and both psychological and physical fatigue may set in. Reversing all these contraindications is critical in establishing a solid foundation for competition. To counteract these effects, a fighter should consume small, balanced meals at 30 minute intervals. A balance of protein, complex carbohydrates and simple sugars in the form of fruits and vegetables is imperative.

Avoid high fat, high processed sugar foods. Additionally, consuming too much food to quickly will leave the fighter bloated and feeling sick. Small meals will be absorbed and clear the system quicker. So please exercise some patience and control. More important than replacing calories, fluid is necessary to re-establish balance within the human body.

Remember, a severe dehydration coupled with a calorie restriction has just occurred. This body is starving for nourishment. Re-hydration should occur immediately after a fighter concludes the weigh-ins. To do this, 3 – 5 gallons of fluid may be necessary. Best fluid choices include water and an electrolyte replenishment drink, such as Pedialyte. Soda, dairy products and high sugar drinks including Gatorade and PowerAde should be avoided. An indicator of proper re-hydration is clear urine. Consume fluids until this point is visibly present to ensure proper hydration necessary for a grueling fight in the cage. Now that you have become familiar with the reasons behind cutting so much weight and how it is accomplished, please keep in mind the reality of this process. Physiologically, a drastic weight cut is trauma to the human body. The body responds to this trauma by increasing fat storage to eliminate the risk of depleted calories again in the future. In addition to storing calories as a means of self-preservation, the body will also store fluids and act as a sponge to absorb as much water as possible to prevent the chance of dehydration from occurring again. Evidence of this physiological process is Chuck Liddell’s physique at fight time. His stomach typically looks bloated and distended. In short, he looks chubby. In

reality, however, he is not out of shape. Rather, his body is physiologically responding to the weight cut he just endured.

The human body is extremely adaptive and will store calories and fluid when it believes that its survival is at risk. Additionally, an extreme weight reduction can be damaging to the kidneys as well as other vital organs. This damage can be acute or long-term. Regardless, cutting weight has its risks and each and every fighter should exercise caution when performing this necessary component of

competition. For each pay-per-view witnessed by millions of fans, the fighters competing in the octagon have not only trained their skills to the highest level, they have most likely put their bodies through a self-imposed masochistic process to successfully compete at a lower weight class. This drastic weight cut is performed so that the bigger, stronger fighter will have a strength and power advantage over the opponent when weigh in is equal. Promotions such as the UFC and Strikeforce provide their fighters the necessary time to re-establish nourishment before they step foot in the octagon. However, lesser promotions typically do not extend this courtesy. Because most fighters weigh in and fight within the same day for feeder league promotions, the body does not have the needed time to achieve balance within the system. Therefore, performance can be impaired and success in the cage may be in jeopardy. Some elite level fighters will not perform a weight cut. Fedor Emelienenko, perhaps the greatest fighter on the planet, competes at a light 220 pounds within the heavyweight division. He refuses to cut to the necessary 205 pounds to compete in the light heavyweight division. Even though Fedor is undersized, he is tremendously explosive and has an amazing endurance capacity which benefits him tremendously against his bigger opponents.

Therefore, cutting weight does not guarantee victory. It may, however, provide an advantage for some against weaker competition. The process of depleting so many pounds within a short period of time is one that takes learning and practice. Errors during the weight cut and after weigh-ins can impede performance. Therefore, just as a fighter would practice his stand up skills, a fighter should also practice cutting weight and the affects in one’s game.

MMA Nutrition Plan Nutrition is an integral aspect of any complete strength and conditioning program. Fueling the body with the proper macronutrients allows a fighter to compete at a higher intensity, for a greater period of time. Many fighters train twice daily. This non-stop work ethic taxes the body and energy is needed to allow for the ability to train repeatedly in one day. The correct combination of fats, proteins and carbohydrates will allow a fighter to rebound in between workout sessions and put their greatest energy towards each training period. A balanced approach to your nutrition plan will not only aid in your specific workouts, but the recovery will be enhanced which in turn provides for less injury and the ability to perform more work. Injuries are all to common within mixed martial arts. Whether they are a sprain, a strain or a break, the time needed to recover can be reduced if that individual is following a sound nutrition plan. A diet rich in anti-oxidants, the necessary calcium for bone growth, and adequate levels of water intake will all aid in the recovery of an injury. Nutrient timing is critical in jump-starting an individual’s metabolism. An increase in metabolism allows for an increase in fat burning. Balancing your meals throughout the day with the necessary protein, essential fats, and non-processed carbohydrates are essential in achieving these goals. Additionally, a nutrition plan that is not grounded in carbohydrate comsumption combined with the physiologically based strength and conditioning program will force the body to utilize fat as fuel.

Utilizing fat as energy is the most efficient and most abundant source of calories within the human body. With an unlimited supply of energy in the form of stored body fat, the ability to tap into this reservoir will assist any fighter throughout the duration of a practice or competition. The demands placed on the human body as a mixed martial artist are greater in this sport than in any other. Fueling the system with high quality nutrients provides high quality results. Conversely, fueling the body will inadequate energy will result in the culmination of stored body fat, loss of exercise intensity and duration, as well as the inability to recover from injuries as efficiently. Please implement the information below into your nutrition program. One statement, however, I am not a registered dietician. Therefore, the nutrition information I am providing is a recommendation. Please consult your physician prior to beginning any advised nutrition and training program.

MMA NUTRITION PLAN

♦ LEAN MASS IS GAINED BY EATING COMPLEX CARBOHYDRATES (CHO) AND PROTEIN!

♦ YOU ARE REPLACING PROCESSED FOODS WITH NATURAL, UNPROCESSED

AND/OR ORGANIC FOODS ♦

♦ EAT AT LEAST 3 SOLID MEALS AND 3 SNACKS DAILY

♦ ORGANIC AND WHOLE FOODS ARE BEST

♦ MODERATE DAIRY PRODUCTS. USE ORGANIC DAIRY PRODUCTS INSTEAD

♦ ELIMINATE POP AND DRINK AT LEAST 12, 8 OZ. GLASSES OF WATER THROUGHOUT THE DAY!

*Add at least 6 servings of these “POWERFOODS” to

your diet!*

A B S D I E T P O W E R almonds beans spinach dairy instant eggs turkey peanut olive whole extra berries oatmeal butter oil grains protein powder

**EAT 3 MEALS AND 3 SNACKS DAILY SPREAD OUT EVERY 3 HOURS** (THIS WILL BOOST METABOLISM!)

3 MEALS DAILY: EACH MEAL SHOULD CONTAIN:

1. 6 OUNCES OF 93% LEAN PROTEIN (size of fist) 2. 1 CUP / SERVING OF FRUIT OR VEGETABLES 3. ½ CUP OF WHOLE GRAINS (1/4 of plate): eaten

only at breakfast and lunch ● 93% Lean protein:

● Tuna, salmon or other cold water fish ● Lean cuts of pork, including: ● Skinless chicken or turkey breast - tenderloin ● Lean cuts of beef, including: - center loin - round - ham - sirloin ● Eggs and egg whites - loin

● Turkey burger ● Cottage Cheese ● Organic milk is best ● Almonds

● Non – fat, sugar – free yogurt ● Black, red, kidney beans ● 1 cup / serving of fruit and / or vegetables

WHOLE FRUIT: ● Any and all fresh fruits ● If using canned fruit, make sure it is packed in its own juice and not heavy syrup ● Fruit juices ARE NOT included in this group

VEGETABLES: ● carrots ● green beans ● asparagus ● celery ● broccoli ● cauliflower ● cabbage ● yams

● sweet potatoes ● spinach ● all green, leafy veggies

TRY TO MINIMIZE THE FOLLOWING VEGETABLES: ● white potatoes ● corn

● ½ Cup of whole grains ● Brown rice and / or wild rice

● Whole wheat and multi-grain breads ● Whole wheat pasta ● Oatmeal ● Anything whole grain or organic would qualify

3 Snacks Daily (Eat ONE Serving): Snack Options Include:

● Whole grain cereals (combine with soymilk) ● Granola bars, nutrition bars or breakfast bars ● Whole – grain, whole – wheat or rye crackers or bread sticks ● Whole – grain bagels, breads or rolls ● Whole – wheat pitas ● Fresh fruit ● Baby carrots, cherry tomatoes, celery, red or green peppers, zucchini ● Dried fruit like raisins, apricots, prunes, apples ● Low – fat, low –sugar or natural peanut butter for bagels, crackers, or fruit ● Foil – packed or single – serve cans of chicken or tuna ● Soup cups (keep sodium level low) ● Nuts, soy nuts, seeds ● Air – popped popcorn ● Whole – wheat pretzels ● Low – fat and low - sugar yogurt ● Low – fat sliced cheese, small wrapped cheese wedges or string cheese ● Hard – boiled eggs ● Low – fat frozen meals (with fewer than 10 grams of fat and less than 500 milligrams of sodium per serving) ● Hummus ● Low – fat salad dressing cups for veggies ● Meal – replacement shakes or supplement bars JUNK: Try to minimize these foods: ● ice cream ● candy ● chocolate ● pastries ● ALCOHOLIC BEVERAGES! ● cakes ● pizza ● processed white-flour bakery products ● sugary cereals ● fried foods ● soda (non-diet) ● cheese ● whole-fat dairy foods ● chips ● high – fat meats like bacon, sausage, some lunch meat, all beef hot dogs, etc.

SAMPLE MEAL PLANS

(this is nothing more than a combination of the different foods in the respective food groups from above. YOU DON’T NEED TO FOLLOW THIS EXACT MENU!

PICK AND CHOOSE FROM THE FOODS ABOVE!)

Breakfast ● 2 egg omelet

- 1 egg whites, 1 whole eggs - spray pan with Pam ● ½ cup of plain oatmeal ● sweeten with brown sugar or oganic sugar 1 piece of fruit - or – ● 1 bowl of grapenuts (or other low sugar bran cereal) ● sweeten with organic sugar ● 2 pieces of whole wheat toast with low fat peanut butter 1 piece of fruit Mid – morning snack ● ½ cup of chicken, tuna, or egg salad 1 piece of fruit - or – handful of almonds 1 piece of fruit Lunch ● 1 sandwich - use whole wheat bread - good lunch meat choices: turkey, roast beef, or chicken - low fat mayonnaise, dressings, or mustard is o.k. - tuna fish or egg salad is o.k. - can top with lettuce, pickles, tomatoes, or sprouts (any vegetable) ● 1 orange or apple ● bag of pretzels Mid – afternoon snack ● ½ cup of wheat or spinach pasta ● top with low simple sugar spaghetti sauce ● can add chicken or other lean meat Dinner

● 4 oz. of 93% lean meat ● 1 cup of steamed vegetables ● ½ cup of whole wheat pasta drizzled with olive oil ● one serving of sugar free jello or pudding Pre – bed snack ● 1 cup of frozen fruit ● peanut butter on wheat crackers or wheat thins Post workout ● 1 Protein shake or slim-fast ● 1 banana

MMA Supplement Plan

Supplements are a billion dollar business. The UFC has joined forces with a variety of very reputable supplement companies including MusclePharm and Xyience that provide high quality supplements to the talented fighters competing under the UFC banner as well as the masses. When choosing the proper supplement for your needs, please research the reputation of the manufacturer. Keep in mind that supplements are not regulated by the government. And the purity and quality of their products solely lies in their company’s reputation. Performing a simple Google search prior to a purchase may save you money and further complications in the future. As with nutrition advice, please consult a physician prior to utilizing any supplement sold over the counter. Additionally, please perform your due diligence and research each and every product prior to beginning their use. Remember, your body is a temple, do not infect your hard work and dedication with an unsafe product. Because mixed martial arts is so demanding on the human body, supplements are needed to aid in recovery, increase lean muscle mass and prepare the body for exercise. Please understand that supplements do not replace a sound nutrition plan and proper rest. Supplements aid in this process by assisting the physiology of each person. Do not replace proper nutrition and the necessary recovery agents with

supplements. A fighter may end up injured or dealing with overtraining complications if that practice is followed. Below you will find a variety of products that can be used to assist in your training for mixed martial arts. These products are provided with an explanation of the physiological benefits of each supplement as well as a broader understanding of its use. 1. Ribose Ribose "is a 5-carbon sugar readily synthesized in the body and provided in small amounts by the diet from ripe fruits and vegetables. Ribose serves as an energy substrate for the resynthesis of ATP." Why is Ribose important for an MMA fighter? ATP is the compound in the human body that provides all muscular contraction, and thus, all exercise. An individual with the ability to re-synthesize ATP at a higher rate will theoretically be able to perform more exercise and thus achieve their MMA goals in a more efficient manner. Therefore, as a mixed martial artist, the capability to perform more exercise with an increase in Ribose allows for greater ATP production which yields more energy! 2. Sci-Fit Kre-Alkalyn First, what does creatine supplementation do physiologically for the human body? The human body relies on one specific molecule to perform all muscular contraction. That molecule is Adenosine Tri-Phosphate, or ATP for short. When ATP is broken down within the cells, energy is released to allow for any and all

muscular contraction to occur. The replenishment of this ATP pool relies heavily on available Phosphocreatine (PCr) stores within the human body. The abundant supply of PCr replenishes the ATP pool creating an environment for prolonged muscular contraction. How does this physiological process assist in MMA performance? Because ATP is needed for all muscular contraction; from lifting weights, to sprinting, to performing yoga, to fighting, supplemental creatine elevates the pool of ATP available for all these movements. Additional creatine within the body will ultimately provide a greater pool of ATP, which in turn provides more muscular contraction and therefore, more exercise is performed assisting in an individual's ability to achieve their fighting goals. Will creatine get me big? Creatine itself provides no guarantee of increased size. What ultimately determines a person's increase in size is their cardiovascular conditioning and nutrition. In all actuality, an increase in strength is not synonymous with an increase in size. Supplemental creatine will only allow the user to perform more exercise. Therefore, even if an individual wants to increase lean muscle mass and decrease body fat, supplementing with a proven creatine source is highly recommended. 3. Inner-Armour Nitro Peak Whey Protein

I use Inner-Armour Nitro Peak [cookies 'n cream] religiously. This whey protein is a staple in my daily nutrition plan to increase lean muscle mass. I also utilize this whey protein as my post-workout recovery shake. Additionally, I have recommended the Inner-Armour Nitro Peak to clients and friends alike.

Inner-Armour Nitro Peak is an engineering marvel. Loaded with potent amino acids creating the necessary protein needed in your diet along with a generous amount of l-glutamine, Nitro Peak is my only choice for whey protein for those who would like to increase lean muscle mass and decrease body fat.

4. SportPharma Multi-Vitamin

Multi-Vitamins are essential building blocks for all people. The high levels of antioxidants and essential vitamins and minerals is crucial for the development of the human body at the cellular level.

A reputable and complete multi-vitamin is necessary for any MMA fighter. Compound the demands of exercise, and the benefits of a time-released effective multi-vitamin will aid in an increase in lean muscle mass, a decrease in body fat, and the ability to boost metabolism and achieve an individual's MMA goals.

YOUR FUTURE IS IN YOUR HANDS I would like to thank you for placing your faith into this program for the development of your physical traits inside the cage. This program will increase your lean muscle mass, decrease your body fat, improve your strength, power, and endurance, as well as boost your cardiovascular conditioning and flexibility. Couple the developments in the weight-room with your improvements as an MMA practitioner, and your future is in your hands. Remember, champions are made, they are not born.

Georges St-Pierre, Jon Jones, Frankie Edgar and the remaining extremely talented champions within the UFC have worked diligently at their craft to become the very best. Championships are not simply given, they are earned through years of hard work, dedication, blood, sweat, and constant devotion to not only themselves, but to their futures. Follow in the footsteps of these great champions and carve a path for your future. Dedicate yourself to becoming the greatest mixed martial artist on the planet, take no shortcuts along your route, and see your success unfold before your eyes. I wish you the very best in your pursuit of championship glory. One day, I will watch as you deservedly adorn the UFC championship belt. Good luck!!! Todd Seyler

“I'd be more frightened by not using whatever abilities I'd been given. I'd be more frightened by procrastination and laziness.”

Denzel Washington

Other Sources www.centralhome.com/ballroomcountry/hydration.htm, October 28, 2010. www.bloodyelbow.com/2010/15/1311633/the-negative-health-effects-of, October 28, 2010. www.sherdog.com, October 28, 2010. www.grapplearts.com/Making-Weight-by-Dehydration.htm, October 28, 2010.