Description
OTA – Fight Ready
I’m Chris Barnard. I’m a strength and conditioning coach, the man behind the OvertimeAthletes YouTube Channel, and I have been training high level athletes for over a decade.
As a guy who knows how to make the most physically inept person become an explosive athlete, I could have success with creating POWERFUL MMA Fighters.
They don’t
His name is Phil Daru, and he’s coached everyone under the sun, including names like:
In fact, he told me that, “if you’ve seen them in the cage, he’s probably trained them in some capacity.”
Being involved with the sport for so long (as a fighter and coach), Phil has paved a new path when it comes to training a fighter.
Whether you’re a fighter getting ready for camp, or an average guy wanting to train like the fighters he sees on TV, Phil’s basic philosophy when it comes to training is this: Use general physical preparedness to get better at specifics.
Many MMA programs that you find out there are very cookie-cutter. You can do a quick search on a forum and find people recommending bodybuilding or powerlifting splits for MMA training.
- A fight is a full body encounter. Training the body as a whole is the most specific way we can train for a fight.
- Creates more awareness of how the body moves through space resulting in more body control, balance, and stability.
- You develop better movement qualities when training the body in its entirety in an integrated way.
- You avoid muscle imbalances that occur from training a specific muscle group too much
- Developing maximal strength which will then carry over into Power AND Endurance (both qualities necessary for ELITE fighters).
To be successful as an athlete AND in a fight, you need a strong core. Most MMA fighters have a set of armor for their midsection, and it’s strong, durable, and functional.
- Anti-flexion and anti-rotation movements
- Stabilization movements
- Diaphragmatic breathing
- Bracing techniques
- And learning to seamlessly transfer power through the body
As stated above, a fight is a full body encounter. To be successful in that encounter, we have to develop a strong, stable base. This is where structure becomes imperative.
- Managing stressors from training and life using a simple, usually underutilized, training variable that also helps ensure steady progress
- Sound programming (Full Body Training actually limits the stress you put on the body and prevents imbalances)
- Corrective exercises
- Focusing on joint centration and biomechanics (bringing balance to the body)
Phil and I talked for hours about the right and wrong ways to train fighters and many of our methodologies of coaching athletes lined up.
And bring you one of the most unique and effective MMA Strength and Conditioning Programs out there. Avoiding all the pitfalls of those cookie-cutter, ill-informed, programs on the market, and taking the best knowledge from both Phil and myself.
Together, we sat down and drew up an MMA Strength and Conditioning program that would be used by a UFC Fighter. Phil and I labored over each workout, getting every minute detail just right. The reps, sets, and exercises are perfectly suited to work towards the physical focus of each phase.
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