Sweet Science Of Fighting Podcast

Join the SSOF Underground Community Waitlist: https://sweetscienceoffighting.com/ssof-underground/  Timestamps  0:00 - Dustin's background & research  12:51 -  Why use isometric exercise over other modes of contractions?  15:30 - Applications for short and long muscle length isometrics  19:54 - Typical set/rep schemes for isometrics  25:15 - Isometrics in a complex pairing for potentiation  28:15 - Eccentric quasi-isometrics: How, what, when & why?  37:00 - Exercise applications of eccentric quasi-isometrics for fighters  38:15 - How long is too long for an eccentric quasi-isometric?  41:05 - More exercise examples  50:13 - Loaded jumps vs. Olympic Weightlifting for power development  Dustin's Instagram: https://www.instagram.com/dustin.oranchuk.phd/ Iron Neck Discount - Code "JDLACEY": https://sweetscienceoffighting.com/ironneck  Yokkao Discount - Code "SSOF": https://sweetscienceoffighting.com/yokkao ★  ★  FREE Stuff! ★  ★ For The Strikers - 5 Powerful Tips For Developing Devastating KO Power! https://sweetscienceoffighting.com/devastating-ko-power-yt/  For The Grapplers - 9 Tricks To Build Specific BJJ Strength Without The Rampant Steroid Abuse! https://sweetscienceoffighting.com/7-awesome-ways-to-get-stronger-for-grappling-bjj/  For The MMA Athlete - 6 Secrets From The Pros To Never Gas Out https://sweetscienceoffighting.com/6-secrets-from-the-pros-to-never-gas-out/ Online Training Programs: 🥊 Strength Train Like A Professional Boxer: https://sweetscienceoffighting.com/professional-boxing-training-program/ 👊 Underground Boxing Conditioning System: https://sweetscienceoffighting.com/underground-boxing-conditioning-system/ 💪 Dominate The Mats Strength Training For Grappling: https://sweetscienceoffighting.com/bjj-grappling-strength-training-program/ 🥋 Underground Grappling Conditioning System: https://sweetscienceoffighting.com/underground-grappling-conditioning-system/ 👊 Dominate The Cage MMA Strength Program: https://sweetscienceoffighting.com/dominate-the-cage/ 😤 Underground MMA Conditioning System: https://sweetscienceoffighting.com/underground-mma-conditioning-system/ 

Join the SSOF Underground Community Waitlist: https://sweetscienceoffighting.com/ssof-underground/  Mike T. Nelson, PhD, MSME, CSCS, CISSN, is a research fanatic who specializes in metabolic flexibility and heart rate variability, as well as an online trainer, adjunct professor, Associate Professor at the Carrick Institute, presenter, creator of the Flex Diet Cert, kiteboarder, and (somewhat incongruously) heavy-metal enthusiast. He has a PhD in Exercise Physiology, and a MS in Mechanical Engineering (biomechanics).   Timestamps  0:00 - Mike's background  7:00 -  Reflexive performance reset (RPR): What does it do?  18:07 - Optimizing hormones: does sauna work?  25:42 - Testosterone higher in physiological range = better performance?  25:56 - How to increase testosterone naturally if it's low?  32:00 - HRV: How to use it effectively  37:54 - Static stretching: Should you do it?  50:10 - Skin rolling: Is it legit?  56:06 - Peptide therapy: The good, bad, and the ugly   Mike's Website: https://miketnelson.com Instagram: https://www.instagram.com/drmiketnelson/ Iron Neck Discount - Code "JDLACEY": https://sweetscienceoffighting.com/ironneck  Yokkao Discount - Code "SSOF": https://sweetscienceoffighting.com/yokkao ★  ★  FREE Stuff! ★  ★ For The Strikers - 5 Powerful Tips For Developing Devastating KO Power! https://sweetscienceoffighting.com/devastating-ko-power-yt/  For The Grapplers - 9 Tricks To Build Specific BJJ Strength Without The Rampant Steroid Abuse! https://sweetscienceoffighting.com/7-awesome-ways-to-get-stronger-for-grappling-bjj/  For The MMA Athlete - 6 Secrets From The Pros To Never Gas Out https://sweetscienceoffighting.com/6-secrets-from-the-pros-to-never-gas-out/ Online Training Programs: 🥊 Strength Train Like A Professional Boxer: https://sweetscienceoffighting.com/professional-boxing-training-program/ 👊 Underground Boxing Conditioning System: https://sweetscienceoffighting.com/underground-boxing-conditioning-system/ 💪 Dominate The Mats Strength Training For Grappling: https://sweetscienceoffighting.com/bjj-grappling-strength-training-program/ 🥋 Underground Grappling Conditioning System: https://sweetscienceoffighting.com/underground-grappling-conditioning-system/ 👊 Dominate The Cage MMA Strength Program: https://sweetscienceoffighting.com/dominate-the-cage/ 😤 Underground MMA Conditioning System: https://sweetscienceoffighting.com/underground-mma-conditioning-system/ 

William Wayland owns his private gym Powering Through where he trains athletes from all walks of life. He's most well known for being the long-time strength & conditioning coach for UFC fighters Arnold Allen & Cory Mckenna.    Timestamps  0:00 - William's background  6:05 -  What to focus on in the gym as a young fighter  11:45 - A case against the landmine punch  17:00 - Where to start your S&C journey as an established fighter  20:40 - How much extra high-intensity conditioning can you do leading to a fight?  30:22 - How to cycle intensity and volume in the gym?  33:15 - How to implement triphasic training for fighters 38:10 - When to implement supramaximal eccentrics  41:50 - Oscillatory isometrics: What, why, and how.  51:40 - Retraining speed for older athletes with oscillatory isometrics  57:44 - How William balances his strength training with BJJ as a black belt   William's Twitter: https://twitter.com/WSWayland  Instagram: https://www.instagram.com/poweringthrough/   Iron Neck Discount - Code "JDLACEY": https://sweetscienceoffighting.com/ironneck   Yokkao Discount - Code "SSOF": https://sweetscienceoffighting.com/yokkao ★  ★  FREE Stuff! ★  ★ For The Strikers - 5 Powerful Tips For Developing Devastating KO Power! https://sweetscienceoffighting.com/devastating-ko-power-yt/  For The Grapplers - 9 Tricks To Build Specific BJJ Strength Without The Rampant Steroid Abuse! https://sweetscienceoffighting.com/7-awesome-ways-to-get-stronger-for-grappling-bjj/  For The MMA Athlete - 6 Secrets From The Pros To Never Gas Out https://sweetscienceoffighting.com/6-secrets-from-the-pros-to-never-gas-out/ Online Training Programs: 🥊 Strength Train Like A Professional Boxer: https://sweetscienceoffighting.com/professional-boxing-training-program/ 👊 Underground Boxing Conditioning System: https://sweetscienceoffighting.com/underground-boxing-conditioning-system/ 💪 Dominate The Mats Strength Training For Grappling: https://sweetscienceoffighting.com/bjj-grappling-strength-training-program/ 🥋 Underground Grappling Conditioning System: https://sweetscienceoffighting.com/underground-grappling-conditioning-system/ 👊 Dominate The Cage MMA Strength Program: https://sweetscienceoffighting.com/dominate-the-cage/ 😤 Underground MMA Conditioning System: https://sweetscienceoffighting.com/underground-mma-conditioning-system/ 

Jon Mackey currently coaches the Ireland National Kickboxing team and has a wealth of experience in multiple sports, including being the Performance Director of Ireland Canoe.  He's gone down the rabbit hole of endurance training from his Master's studies and we dive into it all!   Timestamps  0:00 - Jon's background  4:10 -  Jon's philosophy of conditioning for kickboxing  15:27 - Is technical training enough to cover low-intensity conditioning?  18:54 - How the 80/20 conditioning ratio changes  20:40 - How much extra high-intensity conditioning can you do leading to a fight?  22:48 - Does specificity matter for conditioning?  25:08 - Can you do small blocks of aerobic conditioning?  32:42 - Can you do too much low-intensity training?  36:30 - How does a week schedule look blending technical & S&C?  38:16 - Case study week schedule of a World Champion  39:38 - Where does strength training fit?  41:00 - How do the days look before and after a sparring day?  43:08 - Constraints led approach to sparring  53:00 - Mitochondrial development  1:01:45 - Lactate pills the new endurance hack?   Jon's Twitter: https://twitter.com/JonMackey14 Instagram: https://www.instagram.com/jon_mackey_/ Iron Neck 15% Discount - Code "JDLACEY": https://sweetscienceoffighting.com/ironneck Yokkao 10% Discount - Code "SWEETSCIENCE102022: https://sweetscienceoffighting.com/yokkao ★  ★  FREE Stuff! ★  ★ For The Strikers - 5 Powerful Tips For Developing Devastating KO Power! https://sweetscienceoffighting.com/devastating-ko-power-yt/  For The Grapplers - 7 Awesome Ways To Get Stronger For Grappling/BJJ, Without Being Tired & Sore! https://sweetscienceoffighting.com/7-awesome-ways-to-get-stronger-for-grappling-bjj/  For The MMA Athlete - 6 Secrets From The Pros To Never Gas Out https://sweetscienceoffighting.com/6-secrets-from-the-pros-to-never-gas-out/ Online Training Programs: 🥊 Strength Train Like A Professional Boxer: https://sweetscienceoffighting.com/professional-boxing-training-program/ 👊 Underground Boxing Conditioning System: https://sweetscienceoffighting.com/underground-boxing-conditioning-system/ 💪 Dominate The Mats Strength Training For Grappling: https://sweetscienceoffighting.com/bjj-grappling-strength-training-program/ 🥋 Underground Grappling Conditioning System: https://sweetscienceoffighting.com/underground-grappling-conditioning-system/ 👊 Dominate The Cage MMA Strength Program: https://sweetscienceoffighting.com/dominate-the-cage/ 😤 Underground MMA Conditioning System: https://sweetscienceoffighting.com/underground-mma-conditioning-system/ 

Carl Langan-Evans is a making weight and weight cutting wizard in the area of combat sports. Having gone through many horrible weight cuts himself, he undertook his PhD titled "Making Weight In Combat Sports."  Since then, he's been working with many fighters, including current UFC fan favorite Paddy Pimblett.   Timestamps  0:00 - Carl's background  3:54 - Alex Pereira's huge weight cut. What are the long-term implications?  12:23 - The perfect making weight/weight cut  26:40 - How to refuel after the weigh-in with the perfect meal!  41:35 - How to cut weight if you compete regularly?  44:35 - What to eat after a fight? Can you pig out?  51:48 - Macrobreakdown for making weight and losing body fat gradually  58:26 - Water loading. Yes or no?   Carl's Twitter: https://twitter.com/clesposci Iron Neck 15% Discount - Code "JDLACEY": https://sweetscienceoffighting.com/ironneck Yokkao 10% Discount - Code "SWEETSCIENCE: https://sweetscienceoffighting.com/yokkao ★  ★  FREE Stuff! ★  ★ For The Strikers - 5 Powerful Tips For Developing Devastating KO Power! https://sweetscienceoffighting.com/devastating-ko-power-yt/  For The Grapplers - 7 Awesome Ways To Get Stronger For Grappling/BJJ, Without Being Tired & Sore! https://sweetscienceoffighting.com/7-awesome-ways-to-get-stronger-for-grappling-bjj/  For The MMA Athlete - 6 Secrets From The Pros To Never Gas Out https://sweetscienceoffighting.com/6-secrets-from-the-pros-to-never-gas-out/ Online Training Programs: 🥊 Strength Train Like A Professional Boxer: https://sweetscienceoffighting.com/professional-boxing-training-program/ 👊 Underground Boxing Conditioning System: https://sweetscienceoffighting.com/underground-boxing-conditioning-system/ 💪 Dominate The Mats Strength Training For Grappling: https://sweetscienceoffighting.com/bjj-grappling-strength-training-program/ 🥋 Underground Grappling Conditioning System: https://sweetscienceoffighting.com/underground-grappling-conditioning-system/ 👊 Dominate The Cage MMA Strength Program: https://sweetscienceoffighting.com/dominate-the-cage/ 😤 Underground MMA Conditioning System: https://sweetscienceoffighting.com/underground-mma-conditioning-system/ 

Dr. Chris Kirk is a PhD graduate from Liverpool John Moores University and is now lecturing sports science at Sheffield Hallam University. He has published a range of scientific studies within MMA which we dive deeper into with this podcast!   Timestamps  0:00 - Chris' background  1:20 - How anthropometry affects MMA performance  7:58 - Is there a fighting style that suits your body type?  11:29 - How to find your weight class  14:12 - Structuring a training week for MMA  19:55 - Ideal week structure for MMA  27:47 - Quantifying training load in MMA  36:50 - The perfect MMA training schedule  42:35 - How to taper into a fight   Chris Twitter: https://twitter.com/ChrisKirk_ASP  Chris Email: c.kirk@shu.ac.uk Iron Neck 15% Discount - Code "JDLACEY": https://sweetscienceoffighting.com/ironneck Yokkao 10% Discount - Code "SWEETSCIENCE: https://sweetscienceoffighting.com/yokkao ★  ★  FREE Stuff! ★  ★ For The Strikers - 5 Powerful Tips For Developing Devastating KO Power! https://sweetscienceoffighting.com/devastating-ko-power-yt/  For The Grapplers - 7 Awesome Ways To Get Stronger For Grappling/BJJ, Without Being Tired & Sore! https://sweetscienceoffighting.com/7-awesome-ways-to-get-stronger-for-grappling-bjj/  For The MMA Athlete - 6 Secrets From The Pros To Never Gas Out https://sweetscienceoffighting.com/6-secrets-from-the-pros-to-never-gas-out/ Online Training Programs: 🥊 Strength Train Like A Professional Boxer: https://sweetscienceoffighting.com/professional-boxing-training-program/ 👊 Underground Boxing Conditioning System: https://sweetscienceoffighting.com/underground-boxing-conditioning-system/ 💪 Dominate The Mats Strength Training For Grappling: https://sweetscienceoffighting.com/bjj-grappling-strength-training-program/ 🥋 Underground Grappling Conditioning System: https://sweetscienceoffighting.com/underground-grappling-conditioning-system/ 👊 Dominate The Cage MMA Strength Program: https://sweetscienceoffighting.com/dominate-the-cage/ 😤 Underground MMA Conditioning System: https://sweetscienceoffighting.com/underground-mma-conditioning-system/ 

Haoson Nian is the sports scientist at Ethos Performance out of Sydney, Australia. Sports scientists within combat sports are rare, which made this podcast an epic insight into the data behind combat sports training.  We also dive into specific strength and conditioning for BJJ, which isn't as common as boxing, MMA, Judo, etc, due to the professionalism of the sports.   Timestamps 0:00 - Haoson's background 3:15 - Correlation data between exercises and level of fighter  8:30 - Optimizing training without sports technology  11:29 - Is it a bodyweight or speed issue?  15:19 - Methods to develop reactive strength  19:35 - Should grapplers still train reactive strength & power?  22:13 - Designing strength training programs for BJJ  38:20 - How to schedule training when you compete often in BJJ?  41:40 - Balancing gym and weight training? 49:16 - Tests that don't correlate Haoson's Instagram: https://www.instagram.com/coach_hao/  Iron Neck Discount - Code "JDLACEY": https://sweetscienceoffighting.com/ironneck Yokkao Discount - Code "SWEETSCIENCE: https://sweetscienceoffighting.com/yokkao ★  ★  FREE Stuff! ★  ★ For The Strikers - 5 Powerful Tips For Developing Devastating KO Power! https://sweetscienceoffighting.com/devastating-ko-power-yt/  For The Grapplers - 7 Awesome Ways To Get Stronger For Grappling/BJJ, Without Being Tired & Sore! https://sweetscienceoffighting.com/7-awesome-ways-to-get-stronger-for-grappling-bjj/  For The MMA Athlete - 6 Secrets From The Pros To Never Gas Out https://sweetscienceoffighting.com/6-secrets-from-the-pros-to-never-gas-out/ Online Training Programs: 🥊 Strength Train Like A Professional Boxer: https://sweetscienceoffighting.com/professional-boxing-training-program/ 👊 Underground Boxing Conditioning System: https://sweetscienceoffighting.com/underground-boxing-conditioning-system/ 💪 Dominate The Mats Strength Training For Grappling: https://sweetscienceoffighting.com/bjj-grappling-strength-training-program/ 🥋 Underground Grappling Conditioning System: https://sweetscienceoffighting.com/underground-grappling-conditioning-system/ 👊 Dominate The Cage MMA Strength Program: https://sweetscienceoffighting.com/dominate-the-cage/ 😤 Underground MMA Conditioning System: https://sweetscienceoffighting.com/underground-mma-conditioning-system/ 

Cody Roberts is currently a strength & conditioning coach at the University of Iowa responsible for Track & Field and rowing. He's well versed in physical preparation for many sports and we dive into how he's using equipment that hasn't made its way into the combat sports world to maximize power development!   Timestamps  0:00 - Cody's background  3:18 - USA college sports system  7:45 - Secrets of flywheel training  26:30 - When to use flywheel training?  35:30 - Keiser machines for maximizing power development  54:00 - Periodization models for fighters   Cody's Twitter: https://twitter.com/Cody__Roberts Iron Neck Discount - Code "JDLACEY": https://sweetscienceoffighting.com/ironneck  Yokkao Discount - Code "SWEETSCIENCE: https://sweetscienceoffighting.com/yokkao ★  ★  FREE Stuff! ★  ★ For The Strikers - 5 Powerful Tips For Developing Devastating KO Power! https://sweetscienceoffighting.com/devastating-ko-power-yt/  For The Grapplers - 7 Awesome Ways To Get Stronger For Grappling/BJJ, Without Being Tired & Sore! https://sweetscienceoffighting.com/7-awesome-ways-to-get-stronger-for-grappling-bjj/  For The MMA Athlete - 6 Secrets From The Pros To Never Gas Out https://sweetscienceoffighting.com/6-secrets-from-the-pros-to-never-gas-out/ Online Training Programs: 🥊 Strength Train Like A Professional Boxer: https://sweetscienceoffighting.com/professional-boxing-training-program/ 👊 Underground Boxing Conditioning System: https://sweetscienceoffighting.com/underground-boxing-conditioning-system/ 💪 Dominate The Mats Strength Training For Grappling: https://sweetscienceoffighting.com/bjj-grappling-strength-training-program/ 🥋 Underground Grappling Conditioning System: https://sweetscienceoffighting.com/underground-grappling-conditioning-system/ 👊 Dominate The Cage MMA Strength Program: https://sweetscienceoffighting.com/dominate-the-cage/ 😤 Underground MMA Conditioning System: https://sweetscienceoffighting.com/underground-mma-conditioning-system/ 

Terrence Kennell, aka TK, is a strength & conditioning coach at the UFC Performance Institute in Las Vegas. He has a strong background in coaching many sports such as rugby, soccer, basketball, and baseball. We cover a range of topics in this podcast, focusing on strength and power development for MMA.   Timestamps  0:00 - TK's background  2:49 - Rotational strength & power development  6:15 - How to know if you need rotational or lower body strength?  8:13 - Anti-rotation vs. rotation training  9:28 - Special strength rotation exercises  11:00 - How to decipher what you need to train  17:30 - Tests you can use with minimal equipment  20:00 - Velocity-based training insights  26:20 - Out of camp vs. fight camp strength training  33:00 - Plyometric training philosophy for fighters  36:20 - Oscillatory isometrics: what, why, and how?  41:50 - TKs personal Muay Thai journey and advice for anyone starting   TK's Instagram: https://www.instagram.com/tkennellphysprep/ Twitter: https://twitter.com/TKPhysPrep Iron Neck Discount - Code "JDLACEY": https://sweetscienceoffighting.com/ironneck  Yokkao Discount - Code "SWEETSCIENCE: https://sweetscienceoffighting.com/yokkao ★  ★  FREE Stuff! ★  ★ For The Strikers - 5 Powerful Tips For Developing Devastating KO Power! https://sweetscienceoffighting.com/devastating-ko-power-yt/  For The Grapplers - 7 Awesome Ways To Get Stronger For Grappling/BJJ, Without Being Tired & Sore! https://sweetscienceoffighting.com/7-awesome-ways-to-get-stronger-for-grappling-bjj/  For The MMA Athlete - 6 Secrets From The Pros To Never Gas Out https://sweetscienceoffighting.com/6-secrets-from-the-pros-to-never-gas-out/ Online Training Programs: 🥊 Strength Train Like A Professional Boxer: https://sweetscienceoffighting.com/professional-boxing-training-program/ 👊 Underground Boxing Conditioning System: https://sweetscienceoffighting.com/underground-boxing-conditioning-system/ 💪 Dominate The Mats Strength Training For Grappling: https://sweetscienceoffighting.com/bjj-grappling-strength-training-program/ 🥋 Underground Grappling Conditioning System: https://sweetscienceoffighting.com/underground-grappling-conditioning-system/ 👊 Dominate The Cage MMA Strength Program: https://sweetscienceoffighting.com/dominate-the-cage/ 😤 Underground MMA Conditioning System: https://sweetscienceoffighting.com/underground-mma-conditioning-system/ 

My Birthday Sale!  https://sweetscienceoffighting.com/courses/   SSOFBDAY = 40% OFF Any Course  BDAYBUNDLE = 20% OFF Course Bundle   Andrew Usher is a PhD researcher out of Abertay University and coaches a myriad of combat athletes. Most notably, training Hannah Rankin, who is the WBA female super-welterweight.  Andrew is a beast in the space of conditioning boxers and covers his sprint protocols that his boxers thrive from.   Timestamps  0:00 - Birthday Sale  2:36 - Andrew's background  5:25 - Explaining his PhD research on oxygen uptake  8:40 - Does sparring prepare you for a boxing match?  19:17 - Andrew's sprint protocols for boxing  23:25 - When to use the sprint protocols  26:53 - Running with intensity and letting technical sessions take care of low-intensity conditioning  33:30 - How to measure max heart rate and how quickly you recover  39:30 - Sprint protocols for amateurs that aren't doing much boxing?  43:58 - Mechanisms behind creating new mitochondria  46:30 - Can we do too much with sprints?  49:37 - How to decide whether to do power or endurance sprint protocols?  57:40 - Do we need to increase the volume of sprints?  1:01:45 - Where do they fit in a week training structure?  Free Sprint Protocols: https://combatsportperformance.com/sprints/ Iron Neck Discount - Code "JDLACEY": https://sweetscienceoffighting.com/ironneck  Yokkao Discount - Code "SWEETSCIENCE: https://sweetscienceoffighting.com/yokkao ★  ★  FREE Stuff! ★  ★ For The Strikers - 5 Powerful Tips For Developing Devastating KO Power! https://sweetscienceoffighting.com/devastating-ko-power-yt/  For The Grapplers - 7 Awesome Ways To Get Stronger For Grappling/BJJ, Without Being Tired & Sore! https://sweetscienceoffighting.com/7-awesome-ways-to-get-stronger-for-grappling-bjj/  For The MMA Athlete - 6 Secrets From The Pros To Never Gas Out https://sweetscienceoffighting.com/6-secrets-from-the-pros-to-never-gas-out/