#115: Phil Daru - Strength Requirements for MMA, BJJ, and How Winners Breathe
Dec 19, 2023
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Renowned strength and conditioning coach Phil Daru discusses core principles for improving athletic ability, approaches to recovery for grappling, building punch power and endurance, the impact of psychological and tactical stress, and his future and growth mindset. He also explores the importance of breath control and anxiety management for fighters, while emphasizing the significance of taking risks and pursuing passions.
Strength and power training provide an additional advantage in combat sports, acting as an X factor.
Balancing strength training and skill development is crucial in combat sports, with a focus on identifying and addressing limiters.
Proper breathing techniques, personalized training, and a resilient mindset are key for success in combat sports and tactical training.
Deep dives
Importance of Strength and Conditioning in Combat Sports
In this podcast episode, the guest, Phil Daru, emphasizes the importance of strength and conditioning training for combat sports athletes. He explains that while skill acquisition is crucial, strength and power training provides an additional advantage and acts as an X factor in the sport. Daru focuses on getting athletes as strong as possible while still maintaining their skills and techniques. He also discusses the importance of producing force quickly and absorbing force effectively. Daru mentions specific metrics for strength training, such as squatting two times body weight, pressing one times body weight, and pulling two and a half times body weight. He also considers weight classes and individual needs when designing training programs to optimize performance.
Balancing Strength Training and Sport-Specific Skills
Daru explains that in combat sports, there is a ongoing trade-off between strength training and practicing the sport itself. He emphasizes the importance of managing time and training intensity to ensure athletes have enough strength without sacrificing their skill development. He mentions the significance of identifying limiters, such as energy system demands and technical deficiencies, and tailoring training to address these areas. He also highlights the value of developing repeatable power, especially in striking, by incorporating specific exercises with short rest intervals. Daru states that the ultimate goal is to prepare athletes to confidently and effectively perform in the sport.
The Role of Breathing and General Training Principles
Daru discusses the significance of breathing techniques and their impact on combat sports performance. He explains how specific breathing exercises can improve control, reduce anxiety, and increase power production. Daru emphasizes the importance of proper breathing mechanics, including nasal breathing and diaphragmatic breathing. He also shares the importance of foundational movement patterns, such as squats, hinges, presses, pulls, and rotations, for overall functional strength and longevity. Daru stresses the individualized approach in training, where factors like mobility, stability, and grip strength are addressed based on specific needs. He encourages trainers to focus on movement quality and finding effective tools rather than sticking to one-dimensional training methods.
The Importance of Technique and Recovery in Training
In this podcast episode, the speaker emphasizes the importance of focusing on technique and timing in training, whether it's for combat sports or strength training. They highlight the need to find the optimal volume and intensity to cause adaptation, rather than always pushing to the maximum. Additionally, the speaker discusses the significance of recovery and how dedicating time to improving recovery can be a game-changer. They mention the value of quality sleep, nasal breathing, nutrition, and various recovery modalities like sauna sessions, contrast baths, meditation, and massage. The key takeaway is that proper technique, targeted training volume, and adequate recovery are crucial for long-term success in training.
The Mental Aspect of Training and the Power of Breathing
The podcast delves into the psychological demands and mindset necessary for combat sports and tactical training. The speaker explains that success in these fields goes beyond physical strength and skill. It requires a resilient mindset, confidence, and the ability to cope with stress and discomfort. They also discuss the significant role breathing plays in training and performance. The speaker shares their experience with incorporating breath holds, nasal breathing, and meditative breathing techniques into training sessions. They highlight how focused breathing can calm the central nervous system and enhance performance. The main message is that mindset, breathing techniques, and mental endurance are essential components for athletes and fighters to excel in their respective fields.
Phil Daru is a world-renowned strength and conditioning coach and Founder of Daru Strong. He has worked with some of the most elite combat sports athletes from Dustin Porter and Junior Dos Santos to Edson Barboza and Joanna Jedrzejczyk.
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