3 Things You Need For Putting Together An MMA Conditioning Plan

Mixed Martial Arts, or MMA, is one of the toughest, most rigorous sports around, requiring combatants to be their top fitness levels. All-around strength, agility, and skill are needed to be competitive. So, how exactly does one formulate a quality MMA workout?

Simply getting stronger is first in order, which means basic strength training. Multi-joint exercises like squats, deadlifts, cleans, rows and push-presses are preferred. Heavy squats and deadlifts are some of the best leg and full-body exercises that a combat athlete can do, allowing you to build overall body strength and tremendous power. Make sure vary your routines. Some days heavy (1-3 reps with 10-15 sets or the classic 5x5), and other days, higher repetition and lower sets (6-10 reps of 3-4 sets). Squats give you the base strength and speed for takedowns and kicking. Deadlifts develop your overall pulling power, core and grip strength.

Cleans and push-presses are good overall explosive exercises. Perform them together (a clean and press) with dumbbells, barbells, kettlebells and sandbags for arguably the very best single resistance exercise which develops punching, pushing and driving power.

Plyometrics

Plyometrics are exercises in which a eccentric muscle contraction (like the lowering portion from a chin-up) is quickly followed by a concentric muscle contraction (like in the raising portion into a chin-up). So, to sum up, when a muscle is rapidly contracted and lengthened, and then immediately followed with a further contraction and shortening, that is a plyometic motion.

Plyometric exercises are used to generate a large amount of force quickly and plyometric training acts on the nerves, muscles, and tendons to increase an athlete's power output. All of this is typically done without necessarily increasing their maximum strength. Additionally, plyometrics are helpful to injury prevention since they force the muscle to contract rapidly from a full stretch position where muscles tend to be at their weakest point. By conditioning in this way, the athlete is better prepared to handle the varied stress in a real or game environment.

Standing vertical jumps or box jumps are example lower body plyometric exercises. Explosive push-ups (pushups with a clap, for example) and throwing a medicine ball up to 10-ft. target on the wall are good upper-body examples.

Aerobic and Anaerobic Exercise

Aerobics increases general fitness. Anaerobics, too, are needed for top performance in am MMA fight because anaerobic training will allow you to avoid muscle tiring, or more accurately, work through fatigue. Muscle fatigue occurs when too much lactic acid builds up in the muscles. Building up a tolerance for this natural occurrence is key to outlasting your opponents. Circuits, complexes or sprints will expand your lactic threshold.

Sample MMA Workout Routine

You will need to have a varied protocol for putting together a quality MMA workout, incorporating both strength training with plyometric and aerobic training as well.

The following is the weight routine made popular by Team Quest a la Randy Couture. It is a "complex" and is an example of functional strength training with a good cardio component.

Here it is:

Bent rows x 8
Upright rows x 8
Military press x 8
Good morning x 8
Lunges x 8 (each leg)
Squat push press x 8 (squat, then perform a push-press)
Deadlift x 8


The trick is that you use one bar, not changing the weight, but never stopping during the set. Rest 1 minute between each set. Perform 3-5 sets. Try starting out with a 95-lbs. loaded Olympic bar and see how it goes. Sounds light, doesn''t it? Try it and tell me how you fared.

Parenting skills needed to give daughters positive body image

Though he may not be a father himself, singer-songwriter John Mayer had the right idea when he sang the chorus for his song Daughters.

"Fathers, be good to your daughters/ Daughters will love like you do."

This is especially true given that many women have issues with their body image or weight, which some have blamed on the media and how certain women are portrayed.

In a recent study from Temple University, researchers found that one in five women between the ages of 18 and 24 smoked as a way to keep a certain body image.

"A lot of college-age women report smoking to keep their weight down and for body image reasons," said Melissa Napolitano, a clinical psychologist at Temple's Center for Obesity Research and Education.

Though the study examined older women, some psychologists have suggested that a positive body image for women can start when they are younger.

Dr Claudia Rappl told About.com that girls usually struggle with their body image more than boys and that a way to combat this is for fathers to be aware about what they say to their daughters as well as how they react to their bodies.

"Anything, such as a comment a parent makes, can set a child in the wrong direction," Rappl said.

The psychiatrist added that fathers should focus on things other than their daughter's physical appearance, such as character, personality and talents.

Fathers who want to foster healthy development in their teenage daughters may want to encourage them to play sports while in high school. Studies have shown that girls who participate in sports are more likely to develop a positive body image when compared to girls who don't.

In terms of a teen that is overweight, fathers should employ their a TARGET="_new" href="http://www.greatdad.com/tertiary/334/2799/five-parenting-skills-necessary-for-new-dads.html">parenting skills and handle the situation carefully. One way could be to instigate a family diet where everyone starts eating healthier and exercising.

Street Fighting Secrets: Training On Another Level

In boxing, MMA, Full-Contact Karate and other combat sports there are a number of safety precautions that are implemented with the intention of avoiding serious injury to the participants: protective gear is worn, time limits are set, referees monitor proper conduct/overall safety, particularly dangerous techniques are outlawed/regulated, and fighters are matched according to size, skill, and experience.

In a violent encounter on the streets (or at the home, office, bar, monster truck show, ballet recital...), there are no such courtesies extended. Anything goes. For example:

1. there may be multiple attackers 2. the attacker(s) may be bigger and stronger than you 3. the attacker(s) may be armed 4. the attacker(s) may be willing to do WHATEVER it takes to get what they want from you.

When training for real violent conflicts we have to keep all of these in mind, and structure our training accordingly. Some important principles to follow:

• Whenever possible, train with partners who are larger, stronger, and/or more skillful than you.
• Train to defend yourself unarmed against opponents who are armed. Make use of training knives, guns, sticks - get creative
• Practice defending yourself against multiple attackers. Get a few friends together and take turns playing the "victim"
• Always be open to learn new techniques that are simple and effective. Don't reject techniques just because they are from a certain style or system.

• Train like you would fight. Always keep safety in mind, but go hands on and get rough. This gets the adrenaline pumping and helps you get in touch with the "animal aggression" that is essential for survival in a street fight.
• Keep it respectful and have fun. Like one of my training partners always says, "When it stops being fun, it's time to go home."

Do you want to receive the best self defense training available today? Would you like to train under some of the most respected martial artists, combat specialists and street fighters on the planet?

You can start now by visiting http://www.squidoo.com/streetfightingtraining

Street Fighting Training In High Demand

Worldwide interest in martial arts is perhaps stronger than ever.

The rise of MMA has done wonders for general public interest in martial arts.

There have also been many prominent martial arts films over the last few years - Kung Fu Panda, Never Back Down, and Forbidden Kingdom, to name a few.

New martial arts gyms, organizations, and clubs are springing up all over the place. The internet is rich with training programs and forums, and almost any aspect of martial arts that you can think of will have several books and DVDs dedicated to it.

One of the greatest things about this martial arts explosion is the emphasis that is being place on reality based techniques, close combat, and street fighting secrets.

People want to know what REALLY works on the street. They want to know how to ACTUALLY defend themselves in a violent encounter.

The public is beginning to recognize that years and years of practicing traditional forms and postures - even if one achieves the coveted black belt status - does not guarantee the ability to effectively stop a violent aggressor.

People also acknowledge that, while training for combat sports like MMA and boxing is extremely beneficial and develops valuable combat skills, it does not prepare one completely for real-life violence.

In real violent conflicts we have concerns that are not present in organized sports:

1. multiple attackers 2.attackers that are much larger or stronger than you 3. weapons, concealed weapons, and improvised weapons 4. the influence of drugs and/or alcohol 5. the use of "dirty" fighting like strikes to the groin, eyes, and throat

There is a recognized need for training that focuses specifically on street fighting, that encompasses all the variables of violence on the street.

Martial artists around the world are responding to this need with valuable training courses, books, and DVDs on street-practical, reality based self defense.

Do you want to receive the best self defense training available today?

Would you like to train under some of the most respected martial artists, combat specialists and street fighters on the planet?

You can start now by visiting http://www.squidoo.com/streetfightingmartialarts

Street Fighting Secrets: Elbow Strikes

USING YOUR ELBOWS

One of the most devastating close-range tools in our street fighting arsenal is the elbow strike.

Elbow strikes are commonly associated with Thai Boxing. In the martial arts tradition of Muay Thai, the use of the elbows as weapons has been scrutinized and perfected over the centuries. Many other traditional martial arts incorporate elbow strikes, and the destructive effect of proper elbow blows is certainly acknowledged by modern practitioners of Reality Based Self Defense.

In combat sports like MMA and Kickboxing, the danger of elbow strikes is regarded with care, and the use of elbows is regulated - sometimes even outlawed. Actually, there are several variations of elbow strikes, and different areas that can be targeted. It is important that we learn which type of elbow strike is best applied to a specific target area.

5 KEY TARGET AREAS

1. MOUTH/NOSE: best targeted with a front elbow strike (an upward elbow that resembles an uppercut done with a bent arm).
2. EYE/TEMPLE: targeted with a diagonal(almost horizontal)elbow strike. This is a tight, smooth, motion that looks kind of like you are punching yourself in the opposite shoulder. This blow often results in cuts over the eye, or even a knockout.
3. CHIN/JAW: targeted using a back-tip strike (a short poke that travels straight up and into the bottom of your opponents chin or jaw).
4. FOREHEAD: this target can also be attacked with a front-tip strike.
5. NOSE: a different strike from #1, when you are slightly to the side of your opponent, you can strike with the back tip of your arm.

NOTE: In all elbow strikes, the aim is to contact the target with your bone.

Elbow strikes are best practiced on a heavy bag. It's also helpful to incorporate elbows into combination drills when training with focus mitts. As with all street fighting techniques, I recommend that you seek out experienced instructors who can train you in the proper use of elbow strikes, and their practical application in self defense.

Do you want to receive the best self defense training available today? Would you like to train under some of the most respected martial artists, combat specialists and street fighters on the planet?

You can start now by visiting http://www.squidoo.com/streetfightingmartialarts

Have a Field Day with Fun Fathers Day Gifts

Have you ever found yourself guilty of getting someone else a Christmas or birthday present which you really wanted for yourself? You might have bought a book for a brother or sister knowing that you could read it after them or got a box of your favourite chocolates for a partner knowing you'd be able to share them. If you're that type of person, you'll love this article because we're going to tell you how to 'share' Father's Day with your dad. Father's Day is one time when doing something together is a good idea. Activities together will help rekindle the bond between you both and can make certain Father's Day gifts even more special. You should focus on your father's interests and consider activities you would both enjoy doing together, that way you could both, very literally have a field day!

Depending on your budget and your fitness levels, you could give your father some pretty exciting Father's Day presents. Does he like water sports? Has he always wanted to fly? What about culture or wildlife? You can tailor an activity present to almost any hobby! The best and most simple way to do activities together is probably by purchasing your father an experience day, these come as a special pack containing gift tickets and all the information you'll need to arrange a special day (or several days) of fun.

Affordable Surprises

Some people think that experience days must be expensive but they can actually be quite cheap Father's Day gifts if you have something specific in mind. For example, there are loads of experience days out there for under 60 and some are even under 30. A paintballing for two experience day usually costs in the region of 28.99 and that includes combat clothing hire, face mask, a 400 shot battle pack and lunch is even thrown in!

If playing soldiers with your dad doesn't sound like it is your style there are plenty of other affordable experience days on offer which make superb Father's Day gifts. For the same price as the paintballing day you and your dad could spend the day at a top motorsport venue, or even go to a fun, colourful and professional photo shoot. If you were happy to spend a little bit more money, however, the Father's Day gifts get even better.

Gifts Galore

You could take your daddy white-water rafting, take photos of tigers at a national Wildlife Park or even visit Vinopolis (a wine related attraction) in the trendy London Bridge area of the UK's capital. There are tours at Vinopolis which educate visitors on the history and appeal of world wines, also: you could both taste 7 delicious wines and enjoy a Bombay Sapphire cocktail too.

To really impress your dad there are some Father's Day gifts which are ultimate experience days and if you're happy to splash some serious cash you can do a few really extraordinary activities together. You could spend the day having an exhilarating and impressive balloon flight for two, or take your dad sky diving or off-road driving! There is even a ghost hunting trip for two with a three course meal and breakfast included which is perfect for anyone interested in spooky goings-on or the paranormal.

Making Memories

Remember all the times your dad picked you up when you were down? Or told you a silly dad-joke? Or gave you a bit of extra cash to tide you by? If your dad played a starring role in your upbringing he's a jewel and worthy of some serious celebration. Some studies have shown that trends in fatherhood are changing and more and more dads are taking a hands-on approach to caring for and raising their kids. That means more fun with dad than ever before. However, if your dad has always been there for you (and he's been leading the trend for better fathers!) it's essential that you let your father know how grateful you are for all his help throughout the years and help him to have fun on Father's Day. As we grow up our parents can have less involvement in our lives but they are always there for us when we need them.

Don't forget to buy some Father's Day gifts or misguidedly think that he doesn't really care about the tradition, because by making an effort and showing him you love him you'll really make him happy. Everyone loves surprises and everyone likes to be thanked for their hard work. Your dad is no exception. Take your dad somewhere special; do something healthy and exciting and you'll both reap the rewards!

Colors of Economy

Weight lifters can lift more in a blue room; dangerous criminals are more subdued in pink prison cells; red makes our heart beat faster.

Before we even understand lines and object definition, we see color. Whether we're aware of it or not, color has a profound affect on our emotions. That's why we've created a color list--to get entrepreneurs thinking about what colors mean and how they affect consumers.

The color of 2009? Pantone Inc. says orange, we say no. We vote blue and gray. While Pantone predicts consumers will be drawn to the optimism and enthusiasm of orange, we think consumers will go the other way. Why will blue and gray be the colors of 2009?

Black: Always the New Classic

Emotional Value Fear, Depression, Anger

Spin • Black is a multi-dimensional color that can mean classic or new. • It has an ominous characteristic, symbolizing death. Particularly Western cultures use black for funerals. • It has an air of intelligence (graduation robes), marked with rebellion (the bad guy), shrouded in mystery (space). • Black's evil symbolism, compliments the good in the world. Whatever the social, economic, political environment, black will always be a popular color in all industries.

Key Words Classic, New, Death, Intelligence, Rebellion, Mystery,

Blue: The Color of Recession/Progression

Emotional Value Peace, Calm, Security

Spin

• The best color to wear to an interview is blue. Blue is non-threatening, yet confident, stable and loyal. No wonder it's the color for the "power suit."
• Many police uniforms are blue because the color says confident, security, while being non-threatening.
• As we aim to maximize our every minute, blue will become a more popular color because it enhances productivity. Weightlifters have proven to lift heavier weights in blue rooms.
• Security is very important today. As we face difficult times, knowing that it'll be OK is crucial.
• With the good there's the bad. Blue can also signify depression. "You've got the blues" is a nod to this attribute.
• It is also the color of corporate and technology. As corporate entities recede into the background, technology will take center stage--keeping blue in the forefront.

Key Words Confident, Loyal, Stability, Security, Productive, Depression, Technology

Brown: Simple Comfort

Emotional Value Comfort

Spin • Chocolate… what a perfect indulgence. It's small, sweet and delicious. Though it's the bane of many dieters, it still has a seductive, yet comforting quality that makes us, even for a minute, feel like everything is OK.

• It's also the color of dirt, giving it an earthy, environmental quality popularly coupled with green. Companies seeking to align their company with eco-friendly causes could benefit from brown.
• For businesses that are going Back to Basics, brown is the color of choice. Its nature qualities give it a simple, outdoorsy feel.

Key Words Comfort, Earthy, Eco, Simplicity, Nature

Green: Business Renewal

Emotional Value Envy, Jealousy, Calm

Spin

• Green will continue its rise in eco-conscious businesses. Green says nature as well as initiative, or go--particularly for western cultures (i.e. traffic lights).
• It's also the color of spring, a time of rebirth and renewal. For companies providing a pampered escape, green is a color that will signify rejuvenation and energy for your brand.
• Spring implies youth and adolescents. Though green will continue to be the color of eco-friendly businesses, its uses in other industries will decline--as other connotations of the color are for personal gratification and envy.

Key Words Eco, Nature, Go/Initiative, Rebirth, Renewal, Escape, Youth, Envy

Orange: Optimism in a Time of Pessimism

Emotional Value Enthusiasm

Spin

• America's attitude is orange. Orange is energy, enthusiasm, get-it-done and balance. Though these are flattering attributes, the tradition of enthusiasm has been dampened by the current economic condition.
• Orange, though very inspirational, is not going to be favored in general. The somber national tone desperately wants orange, but is struggling to stay optimistic.

Key Words Optimism, Enthusiasm, Balance

Pink: The Innocent Tranquilizer Dart

Emotional Value Tranquilizing

Spin

• Pink, a sister of red, but could not be more different than if they were complimentary.
• Pink is a tranquilizing color. Often times, prisons will paint the cells of their most dangerous residents the color pink.
• Pink symbolizes innocence and child-like flirtatiousness.
• Pink, not even highlights of the color, will not be a popular pick for many businesses. Of course, it will continue to win the favor of pre-teen and baby companies, but areas outside this demographic might find it difficult to sell pink.

Key Words Innocence, Flirtatiousness, Calming

Purple: High-Class

Emotional Value Courageous

Spin

• Thailand considers purple to be the color of mourning. Not so in western cultures. Quite the opposite in fact. Purple is the color of royalty and wisdom. The Purple Heart, a high military honor for those wounded or killed in enemy combat with America, embodies both purple attributes.
• Purple will continue to play its part in the upper echelons of society, while being a footnote in many brand colors.

Key Words Wisdom, Royalty

Red: Accent of Bold

Emotional Value Love, Infatuation, Danger, Intensifier of Emotions, Strength, Aggression, Sexuality

Spin

• It's said, red makes the heart beat faster. No wonder sports cars are typically red.
• Red strikes a chord with more cultures than many other colors because it's intense, passionate and invokes an inherent physiological response.
• Red is the color of celebration and good luck (China), purity and integrity (India), mourning (S. Africa) or communism (Russia).
• Red, when used with a wide brush, typically makes whatever it's painted on look larger--whether it's your torso or a wingback chair.
• It is so bold and audacious; it usually dilutes the colors around it. That's why it's used to accent and highlight objects of importance.
• Red is a color that will never leave the color palette. It's an integral part of human emotion. No matter what the economy outlook might be, red will always be accented in the landscape.

Key Words Aggression, Celebration, Purity, Mourning, Communism, Bold

Silver/Grey: Reliably Boring, Yet Essential

Emotional Value Boredom, Security

Spin

• Grey, somewhere between white (good) and black (evil), is a blasé color.
• Grey says security and reliability--two important features businesses will need to adopt in the future.
• However, grey is very gloomy. Though nothing says depressing and blah like a cold, cloudy, grey day, the color can be a brand asset--as is very relevant in today's economic climate.

Key Words Reliability, Security

White: The "Color" Behind the Color

Emotional Value Humility

Spin

• White is the color (or lack thereof) that represents purity, neutrality, sterility and youth.
• Often associated with white is cleanliness or sterility. Doctors wear white to convey these attributes of white (also, white is easier to bleach).
• White is also associated with neutrality--hence a white flag for surrender. White is a neutral color that will continue to be the preferred backdrop on websites and the "color" behind the color.

Key Words Purity, Neutrality, Sterility, Youth, Neutrality

Yellow: Bite-Size Happiness

Emotional Value Joy, Optimism, Happiness, Idealism, Anger

Spin

• Yellow echoes the duality nature of red. Though yellow evokes feelings of happiness, when we are confronted with too much yellow, we become annoyed or angered.
• Fun, interesting companies will capitalize on the jocular characteristics of yellow in product and brand development.

Key Words Aggression, Happiness