CUTTING WEIGHT UFC FIGHTER LINK INTEGRATED HEALTH

Cutting Weight – 3 Nutrition Tips For Combat Athletes

The weight cutting process can be difficult and sometimes even dangerous, depending on how much the athlete needs to lose in order to make a weight class. There are a few important steps a combat athlete needs to do in order to make a weight cut successful and achieve it safely;Decreasing InflammationNutrient (Carbohydrate) TimingDepleting Excess Water / SodiumPlanning Ahead   Forecasting your training and nutrition in advance will allow you to line up dates and phases effectively, that way you [...]

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NOONEN LATERAL RAISE LINK INTEGRATED HEALTH

Strength Training Periodization for MMA & Combat Athletes

As a combat athlete, how do you program different phases of training leading up to a fight? Do you organize it all in advance? Do you download them off of a website or google search? Do you buy them off a trainer who can help you properly plan and execute your training? Most importantly do you know why you are doing those exercises in that particular order for that amount of reps or sets? In this article we outline [...]

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The Best Split Squat Variations and How to Program in Your Workout

Add these exercises to improve performance and eliminate back pain! Split squats are one of the only ways to work the rectus femoris in the lengthened position. This is crucial for structural balance and performance. Most people have weakness in the lengthen position and in return have issues with lower abdominal and low back pain. FRONT FOOT ELEVATED CABLE SPLIT SQUAT Elevating the front foot de-loads the quad. Great for people who have range of motion and strength issues. Coaching Tip – Have the [...]

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Question Marks And Man Showing Confusion Or Unsure Link Integrated Health

Exercise Programming 101 – Understanding the Basics for Optimal Results!

Exercise programming can be confusing so we’ve summarized key points to begin with. Use this as a reference guide for how to better understand our programs. Goals A goal is reached in an exercise program by changing exercise variables. Changing exercise variables focuses on a specific goal. You must focus on one goal for a period of 4-12 weeks for best results. Exercise Variables in Programs Repetitions – Number of times a weight is lifted consecutively in one set Sets – Number of consecutive [...]

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YOUTH TRAINING SHOULDER PRESS LINK INTEGRATED HEALTH

4 Reasons Youths Must Strength Train

Protection against injuries If you play competitive sports- you will get injured. Injuries do happen in low impact, non-collision sports such as swimming often due to heavy volume with poor technique while having weak muscles/tendons. Injury rates increase with land/ice based collision sports such as hockey, lacrosse and soccer. One’s ability to create proximal ‘stiffness’ in the torso prior to contact can be protective against injuries including reducing the incidence of concussions. Stiffness is enhanced by resistance training. Strength training also improves [...]

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