❓You had questions, we have answers!
↪️Changing lives through science and innovation. Join the #ASPI movement.➕
This is a great question! The answer to this question will depend on the stage of the training and the current abilities of the athlete. For instance, if strength or power needs to be developed in an athlete, strength and power training should be prioritized. A good guideline to follow is to perform strength and power training before endurance training. If possible, training should be separated by a minimum of 6 hours, with 24 hours between the two different training sessions being ideal.
As competition approaches training should become more and more specific. Therefore, for an MMA athlete, it will almost always be important to improve strength and power qualities, while improving aerobic and anaerobic qualities at the same time. By doing so, there is an increased risk for overtraining and the possible reduction of power or strength (due to interference between strength and endurance adaptations). However, by understanding potential conflicts between different training stimuli (I.e differences between low-intensity endurance vs. high-intensity endurance training), appropriate periodization models for the MMA athlete can be built with success.
Progression from training will depend on the training status of the athlete(s) that you are dealing with. A goal of most training plans is to increase volume over time. Thereby, increasing the athlete’s capacity to do work; and, in this case, speed. However, every athlete will come to a point in time when volume must be lowered (I.e. a taper), so that recovery can occur and adaptations can ensue. In this case, increased training frequency with lower volume (and maintained intensity) is one possible way to implement a taper into an athlete’s programming to ensure continued progression. As always, the answer to the question will be relative to the type of athlete, the event they are training for, and their current state of training.
"What if you’re not the only one that wants what you want? What if there are thousand of other people who want what you want? You have to outwork them. You gotta out grind them. And you gotta get up earlier."
This. 👌🏼 This is what should motivate TF out of you. You are not the only one who wants what you want. So you better make sure that you are the hardest worker in the room. Every. Single. Day.
I will bring not only my best, but the best package in 2018. And this mindset, a champion mindset, is what will get me there. Plus, I am so BLESSED with the best team of people in my corner. ❤️
Today's workout fueled by @warriorfuel_supps shredded pump and @warhammer_gym_gear for the gymwear strength. 💪🏼😜
I was so damn nervous but prelims are done! Even though I didn't get first call outs, I did get moved to the center for second calls outs in both my classes (and they were stacked!) and for this being my first show, I'm damn frikking proud of that. Time to eat and then finals tonight! I definitely see how this sport is addicting 💪🏻 Hair, makeup, posing: @wendyfortino Coaching: @cyberbodyshop Bling: @blingcompetitionjewelry Heels & leopard sandals: @theshoefairy_ Bikini: @toxicangelzbikinis
I spent a few minutes this morning assessing my goals. 📒CONFESSION: I gave up on myself this past year and I have no one to blame for that but me. 🙋🏻♀️ But I’ve still been putting the work in every day and little by little I’m starting to believe in myself again. ✨ A true champion takes a set back and learns from it, makes adjustments, improvements, and uses it as fuel to come back better. 2017 taught me a lot and I can’t wait to apply what I’ve learned and come back at my new best. 💕 Thank you to all of my IG friends who have supported and picked me up this year . We still in this friends. 🔥
First time for everything. Hubby helped record a couple of my exercises from today's training and abs hams, quads and glutes today. I'm not familiar with these video editing apps for Samsung so I'll look into that for future videos. The quality is so much better on my note 8 than it shows up in the app and Instagram so ill have to look into that too. I use Amazon music so I couldn't figure out a way to attach music so no sound for now. I want to start sharing my journey for this prep for my next show so everyone can see the struggle and the work that is put in before hitting the stage. It's not easy and a lot of the time isn't pretty.. but I love it 😊💪🏋️♀️ #girlsthatlift#sweat#letthegainsbegin#npcbikini
Real talk here:
So, I've had some hiccups this year. I went through a prep at the beginning of 2017 and just couldn't get lean enough for the stage. Then, I maintained for three months pretty decently. In June, I started prepping again. I went from 137lbs to about 120lbs and stayed there. About a month out from show day, I just couldn't get my body to budge. I don't believe in starvation and I refuse to eat less than 1,300 calories per day because, a healthy competitor is a happy competitor. Anyways, I just couldn't get those last few pounds of fat off to be stage ready. I did one show regardless, because I was itching for some stage time although, deep down, I knew something was off with my body. I've never struggled with weight before. It was always hard for me to lose or gain weight and now, gaining tends to be the easiest. With that in mind, I decided to get my hormones checked. Turns out, I have slightly low Thyroid levels. We aren't sure exactly why or what that means to me just yet but, I go in Monday for more blood work and I'm praying for a solution and good news -------------------------------------------- moral of the story: listen to your body!! I knew something was off and I respected myself enough to NOT FORCE myself into a competition I knew I wasn't ready for. I would have done more damage than progress and that would have gotten me nowhere. This year hasn't been an easy one in terms of reaching my competition goals but, I've discovered and learned a lot about my body and the proper prep style that works for me. You need all of the tools in line to be successful so, I'm ready to tackle whatever life throws and continue to take steps forward. ------------------------------------
Got that little booty pump going today 🖤💪🏼 do this and end it with some baby pulses at the top. The BOOTY BURN Is real! exercise props go to @jessiepalmerifbb, her stories and posts always give me motivation and great tips and workouts to try! 💕 and she’s a beaut so I highly recommend you go follow her 🤗
Swipe 👈 to see what Michael thinks of taking my photo this morning. #HeAsked4It
Anywayyyyyyy morning smoothie has consisted of:
🌱Handful ice cubes
🌱1/2 cup coconut milk
🌱1 banana 🌱1 scoop Chocolate Phormula-1
🌱1 scoop @1stphorm Opti-Greens 50
🌱1T almond butter
Had been working @1stphorm Opti-Greens 50 into my daily routing but recently switched to adding it in my morning smoothie! Let's be honest, it's tough to get a daily greens supplement down with just water... 😅
What is Opti-Greens 50? It's everything. It's essentially 11+ servings of veggies/superfoods/probiotic/digestive enzyme to increase immune function and improve digestion. It's my favorite.
As always, free shipping at www.1stphorm.com/fran (I put the link in my bio if you're interested in this specific product!) 🌱👏
Miami has definitely been an emotional rollercoaster...I think for everyone 😂 but I feel beyond blessed to have this group of girls by my side as we support and cheer each other on ❤️ Only others that go through It with you will ever understand what this life is like and luckily...my girls are amazing! But guys....I’M OFF SEASON!!!! It’s been soooo long since I’ve been able to say that...time for these baby shoulders to growwwwwwwwwwwww 😈
One Lucky Winner will get BOTH of these crop sweaters pictured above. -
Rules are easy peasy:
1) Follow @ceciliagloverfit
2) Like this picture
3) Tag yo friends who would love these! The more separate friends you tag, the more entries. 🙌🏼
Don't love these sweaters? More giveaways coming your way 👀💕
Winner will be announced Monday by 10pm PST. US ENTRIES ONLY
Watching all the competitors at Nationals has got me feeling ready to get on stage again 😫 Sticking to Gods timing for my life and know that waiting until next year will be best 🙏🏼 Congrats to everyone who won their pro cards yesterday 🤗❤️🏆 HUGE accomplishment!!! 👏🏼
Now, time to prep my food for the week and get back on track 💯