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ATHLETIC METRICS & PERFORMANCE INDICATORS – ARE YOU READY TO FIGHT?

ATHLETIC METRICS & PERFORMANCE INDICATORS – ARE YOU READY TO FIGHT?


[Vulgar language is used in this video] Hey guys! I’m coming to you from Global Fitness, which is LA’s premier athletic training facility. Today, I want to talk about How Do You Know When You’re Ready to Fight? Now, I’m not talking about your first amateur
fight. If you’re an amateur and you’re having your first fight, that is strictly your coach’s job. And have a good coach. What I’m talking about are professional fighters. And you got a fight coming up. And you have fight camp. How do you know if you’re ready to fight or not? I’ve worked with hundreds of fighters and they all say the same thing: “Oh well, you know, how I feel. I feel pretty…I feel good.” That’s it? That’s… You know like- That’s your metric? That’s… Okay, so… Yes, obviously how you feel, if you feel like shit, well, uungh… if you’re a fighter, and you feel like shit, you’re going to fight through it anyway. What I’m talking about, I call them Fight Metrics. So, metrics is just a word for units of measure. Or systems of measurment. So what are your fight metrics? What are the attributes that are relevant
to fighting? Strength. Speed. Endurance. Mental Acquity. If you have a way of marking or measuring what your abilities are, then you’ll be able to create a baseline, and say, “Well, I’m this strong, and have this much endurance, and I have this much mental acuity. I’m ready to go!” So, let’s talk about that. Strength. There’s different types of strengths.
There’s: Absolute Strength: which is how much strength you can muster, regardless of time or circumstance. It’s just how much strength can you generate. That’s called Absolute Strength. And the best indicators, the best representation of that, is powerlifting. And the traditional lifts for powerlifting
are: Deadlift. Squat. Benchpress. So, if you have those in your arsenal, and, honestly, I see no reason why you wouldn’t, with the exception of the Deadlift. Deadlift is the greatest of all exercises, and the worst of all exercises. [chuckle] If you are built to Deadlift, it’s phenomenal! But, if you are, meh… not built for Deadlifting, lever-lengths are incompatible, ah, long legs, short torso, things like that. Or long legs, long torso with short arms. You’re not going to be very good at Deadlifting! [chuckle] But, my personal favorite is the Deadlift. It’s pretty much a whole body exercise. And a one rep, two rep, at most 3 rep max gives you a good indication of what your maximum strength is. I personally would recommend using either the Deadlift, Benchpress, or Squat for…one of them, or all of them, eh [shrug], eh, that’s your personal preference, for an indicator of your strength. And again, not more than 3 reps. Pretty much a one or two, on the high end
3 rep max, is going to give you an indicator of, of,
your max strength. Or Absolute Strength. It doesn’t have to be those 3 exercises. Those are just what I recommend because there is so much knowledge available that is not contaminated, that is not, skewed, screwy or… There’s a lot of good references and resources and it has a good history. So, and (I’m referring to powerlifting). So, I… I can safely recommend that. But, the reason you can’t choose some random exercise that is specific to you, your favorite exercise, your favorite lift, whatever. The other reason that those are used is because they are multi-joint lifts. So, your one rep max of a Deadlift, or let’s say a Benchpress, is going to have less risk than a one rep max of a Bicep Curl, because the force is spread out throughout your whole body, rather than isolated at one joint. So, anyway, that’s your choice. But, let’s, let’s have an indicator for Absolute Strength. Strength Endurance. Well… Most of your Hypertrophy Training is actually Strength Endurance Training. So, that just, rather than having a test, just have an awareness of when you’re doing your weight-lifting, are you lifting relatively heavy for relatively high reps? That’s going to give you an idea of Strength
Endurance. If you’re doing any kind of weight training
for your auxiliary strength training, Then, you’ll have an indicator. Now, as I said, there’s many different kinds of strength. And there’s Strength Endurance, there’s Power Endurance. What’s the difference between Strength and Power? Well, Power has the element of time. And Power is the most important attribute as a fighter. And many people are going to disagree with me. And that’s fine. Let them fight my fighters and get knocked
the fuck out, that’s fine. I believe there’s nothing more important than Power and Power Endurance. So, what’s, what is your best indicator of
Power? Now, traditionally, the Power to Weight ratio test is Vertical Jump. And that’s a full-body movement. You’re not just jumping with your legs, you’re using your whole body. And it’s, it’s a pretty straightforward, simple
test. And the higher you jump, the better your power to weight, your Power to Weight ratio. So, I, I would recommend that. Also, if you’re doing plyometrics. And [chuckle] I can pretty much bet, if you’re doing plyometrics, y’all are doing ’em wrong! “Y’all are on steroids!” “hashtag freenickdiaz” [#freenickdiaz] All right. Sorry [chuckle] No, plyometrics… few people do them. Most people that do do them do them wrong. That’s going to be a whole ‘nother video;
how to do it right. But, let’s give you…let’s give you the benefit of the doubt. And let’s say that you are doing your plyometrics right. Your plyometrics are: Power to Weight ratio! So the higher you get in your rebound push-ups, the higher you get in [SMACK] your bounding, the more powerful you’re going to be! So, that’s another, that’s another indicator. And even if you don’t have a comprehesive
schedule or a comprehensive auxillary strength training program, with a strength coach, who… [chuckle] knows fighting [chuckle], and knows how to tailor it for you specifically, If you’re kind of making it up on your own, or working with another strength coach from another sport, at least, hopefully this information will be useful, and, and you can start putting together just a baseline test of: “okay, well, when I’m at my peak, this is my Absolute Strength or my Max Strength. And my Power to Weight is high because my Vertical Jump is at 45 inches
or 50 inches.” Again, arbitrary numbers. And remember: You are only comparing you, to you, Right? You’re not comparing your benchpress to the world record benchpress holder. You don’t need to bench 850lbs to be ready
to fight. You just need to able to bench what you bench at your high end, [Ringing alarm starts in background] to know, okay, these are some quantifiable metrics that tell me I’m ready to go! I set off an alarm. [Ringing alarm stops] Sorry, it happens. Absolute Strength is one, one metric that you can use. And Power to Weight, extremely important! Now, Cardiovascular Endurance. Or cardiovascular “fitness”, maybe, gets way too much fucking attention, gets way too much focus. People think that fighting is an aerobic sport. No! LOSING is an aerobic sport. Or BITCHING OUT and TAKING IT TO THE JUDGES IS AN AEROBIC SPORT! But FIGHTING IS ANAEROBIC!!! And it’s me taking my max and making sure it’s more than what you got. And beating the fuck out of you as soon as fuckin’ possible. Now, if you [sub]scribe to a different style… If you think going bell to bell and setting a number…setting… “Oh, most rounds won,” and most judges fellated… [sarcasm] Great! Wonderful! You should probably stop fuckin’ watching my channel. If you want to learn how to get: bigger, stronger, better, faster, hit harder
and destroy people… Stay here! Sorry, forgive me. My little rant about
cardivascular training. Cardiovascular is important. But, it’s only important to support the recovery of your anaerobic systems. If your fight lasts for 20 minutes, you fucking suck! I don’t care who you are! Fuck you! [Fist smack!] Knock people out! [Hand clap] Finish people! [Hand clap] Get!
[Hand clap] The! [Hand clap] Job!
[Hand clap] Done! ONE BELL!! Okay? (#1bell) So, the only way to fight that way, is anaerobically. And to push your opponent past his anaerobic threshold. And have your anaerobic system recover faster than his, assuming you go to a second round. Which… why are you doing that? Again, let’s give the aerobic system it’s importance. But, the easiest indicator for your aerobic health, your aerobic fitness, is your Resting Heart Rate (RHR). Keep track of it: Once a week, twice a week, first thing when you wake up, take your Resting Heart Rate (RHR). Take your pulse for a minute. You count, okay? Now, you need to be for [stutter] any fight, you need to be below 70 bpm (RHR), mid 60’s bpm (RHR)… acceptable. You really want to be somewhere in between 55 bpm (RHR) and 65 bpm (RHR). Going less than 55 bpm (RHR), there are guys that are,”Oh yeah!”, you’re getting into Bell-to-Bell fighting. You’re getting into… putting your aerobic capacity against my anaerobic capacity. Hey… that’s a dangerous, dangerous gamble. But, these are the numbers I’m giving you
for a reason. If, if, you are doing too much aerobic training, too much Long Steady Distance training (LSD), you’re heart rate, you’re resting heart rate (RHR), is going to go lower and lower. And if it gets much lower than mid 50s, you’re, I GUARANTEE You are damaging your Explosivity. You’re losing Strength! You’re losing Speed! You’re losing Power! So, if you’re going to be a destroyer, an explosive killer, a MARS fighter, your aerobic capacity is not going to be that of a grinder. And especially not that of a Bell-to-Bell
fighter. Fuck them! They’re our fodder! We destroy them! We break shit! THAT’S WHAT WE DO!! So, you need enough aerobic capacity to fuel your anaerobic systems. So, so far, we have: Absolute Strength or Maximum Strength. We have Power:Weight (ratio). And we have Cardiovascular. Simple tests that I gave you: Multi-joint lift. Deadlift. Benchpress. Or Squat. Or some other maximal lift, that we will hope you’re well-educated enough to pick. Power:Weight. Some ballistic-type movement. Whether it’s a Rebound Push-up a Backflip or Vertical Jump. [chuckles] Again, hopefully, you can figure it out. I recommend Vertical Jump; it’s the simplest, easiest. And it’s consistent, again, across all
platforms of athletics. And then Resting Heart Rate (RHR). But, Resting Heart Rate cannot just be taken once. It fluctuates. And you can also use it to tell if you’re overtraining. If you’re at 60 bpm (beats per minute) consistently for 3 weeks in a row, and then then next week, all of a sudden your heart rate shoots, your Resting Heart Rate is in the high 70’s, something’s wrong! So, it’s a useful metric. Now, we’ve got Speed: incredibly important. And speed is actually part of power. But, it can… it can also be tested separate
from power. The reality is… The metrics I’ve given you so far are objective. They’re quantifiable. They are or they are not. There’s no room for personal opinion. So there’s Objective Metrics, and there’s Subjective Metrics. “How do you feel?” “I feel good!” That’s subjective. Okay, now, Subjective Metrics have their place. Most people rely on them too heavily though. Because they’re way too… there’s too great a variance, and they’re way too easily manipulated with your own mental bullshit. And your “Yes Men.” And your manager. And your pressure from your family to make the fuckin’ mortgage payment. Subjective shit is too easily manipulated
by the rest of life. [chuckle] So, we want objective, quantifiable metrics. So far, I’ve given you 3: Maximal Strength. Power:Weight ratio. And Resting Heart Rate (RHR). Now, a subjective measure would be Endurance. Speed and Endurance. For this you need a good pad holder, and/or a great coach who can be honest with you. Right? And what happens a lot is your coach is relying on your fucking paycheck as much as you are. And that’s a bad situation. Right? So, they might… I don’t want to say, you know, “with ill intent,” but, they might be invested in the fight the same way you are, so, they might be influenced with their Subjective Metrics, to…”Ah, yah, you’re ready to fight!” when, meh… you know you’re not really ready to fight. So, take that for what it’s worth. As a grain of salt. Subjective Metrics: Speed, Endurance. Both…that’s padwork. You got a good coach doing mit work with you;
padwork. Your coach will be able to tell within the time limit allotted, whether it’s 3 minutes or 5 minutes, or whatever, specific to your sport, if you’re hitting as hard, fast, fluidly…. Right? At the beginning of the round as the end of the round. So that is important communication between you and your coach. And why coaches are REALLY FUCKIN’ IMPORTANT! Now, another quick test, for kickboxing and MMA, that I like to use, is: roundkicks per minute. So, I’m going to hold the pads, for my fighter, and they’re going to throw as many roundkicks as they can, in a minute. Now, depending on individual choice, coach’s choice, fighter’s choice [gestures], I usually leave it up to the fighter, are we just doing the power leg? Are we doing the rear leg round kick? [fast tongue sound] 60 seconds. Are we going left kick, right kick? Or right kick, left kick? Or left leg only? Whatever it is, decide what it is, and use it as a test. And that’s going to be a test of Speed Endurance. Right? The more kicks you do, the better your endurance is, the better your speed is. However, what qualifies as a kick? And that’s the subjective part that you need a coach or a pad holder that can be honest with you: “That last kick was bullshit. It doesn’t count.” Right? And for me: if it doesn’t break somthin’ it doesn’t count. Right? So if it’s not carrying enough heat on it, if it’s not carrying enough force, if it’s not… 7xx, 8xx 900lbs of force, “Boom!” then it’s not a kick! Then you’re just slapping with your foot and…you should NEVER do that. And trained it out of you. So, how many real full blast, full speed roundkicks can you do in one minute? And then another important distinction: if your using the rear leg, when you throw the round kick: Does it come back to the original point of
origin? Or do you go here and then bounce it…? Either way is perfectly acceptable. And the better you are at kickboxing, the better you are at Thai boxing, you’re going to know what you do, when to do it, and they’re both… 2 valid options. Just make sure you do it consistently! Whatever test you’re doing. So, if it’s a full roundkick: Boom! Boom! Then, do that! If it’s a partial roundkick bouncing off the
floor… Do that! Whichever it is, just be consistent! Roundkicks per minute is a good subjective test for endurance. It’s skill specific. It’s going to tell you speed, endurance and it’s a good metric to say “Okay, yeah, you’re performing well.” The last one is Mental Acuity. Now, this is completely subjective. And there are some tests that, that are available. In Southern California, Doctor Gluckman, is pretty much “the” neurologist that the State Athletic Commission sends everybody to for their testing. But, he, when you have a concussion, he has these tests that…you go on a computer and they’re different each time. And they rate your Mental Acuity! That would be awesome! However, it’s not realistic for most fighters to utilize that metric every fight camp. Or really any fight camp. Especially MMA. I’m, I’m kinda… miffed. I’m a little pissed off that MMA fighters
aren’t making more money yet! It’s, it’s ridiculous. It’s unacceptable. And I really hope that we get a fighters’ union soon. And start taking care of our fighters…because…[exasperated sound] Same thing with kickboxing. Does anyone take more damage than a Thai fighter or a kickboxer? And they’re making the least amount?! It’s fucking ridiculous. Sorry, got off topic. So, the likelihood of being ably to use a medical Mental Acuity test designed for concussion detection, The financial likelihood, or the financial feasibility is not high. So, again, that means your coach, or your padholder or your sparring partners, or your people around you need to know that it’s important! And not just talk through it! And so, are you missing words? Are you misplacing your car keys more than usual? So, these are warning signs. These are red flags. But, then Mental Acuity [finger snaps
3x]. How sharp are you? And you gotta police yourself. And you gotta have a circle around you of… So, your, your focusing mits, your pad work, your sparring. The people who you work with should be aware enough and honest enough to say, “Yo’, Bro” [chuckle]. Or sis or gal or…
[chuckle]” “You’re not, you’re not on point.” And I know a handful of coaches that they’ll fucking tell you, “Listen. I don’t care how much money you got
coming in…” “You’re not on point. So, we gotta change
something”. So, Mental Acuity. I wish we all had access. And, hey, shop around, look around on Google. Maybe, maybe there’s something there that
I haven’t seen! But, it would be great if we had tests that
just [finger snaps 3x] told you, “Yeah, uh. You’re sharp! You’re mentally sharp!” Or “You’re a fucking idiot”. Anyways, so, take that and compile your own set of baseline tests, or Baseline Metrics, that you know: I’m strong enough! I’m sharp enough! I have the endurance! And I’m ready to fight! All right. Hey, guys, listen. We are making the world a better place. We’re saving lives. SUBSCRIBE to my YOUTUBE page. If you’re not on YouTube, if you’re coming across this through another venue, Facebook, whatever, LOGIN to YouTube and SUBSCRIBE! Thank you 🙂 SUBTITLES BY: JEFFREY NAKAMURA & TARYN WAYNE

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