Mark's secret:

Mate, congratulation on your come back fight and well done for winning!!

Now, having read lots of posts from you and seeing that you have a very individual way to train, no sparring, hardly any pads, no bags....
so here is my question, how much do you think it was experience and how did your special training influence your fight.
what would you you do differently next time?

Thanks first off :)

Energy levels were not where I hoped...

But there are many factors I'm looking at with that.

Running is one as I wasn't where I want to be yet with the running.

Ring rust is another..

I think one of the biggest factors was I didn't fight till around 11pm!!!

My circadian rythems are strong and I am very insinc with winding down and asleep by 10pm. I think this is one of the biggest factors.

I didn't warm up enough either.

I am not trying to make excuses I am trying to look at how to improve.

I have never kicked so hard in my life, been so strong or fast.

But I was blind in there.. I was one shotting.. It was like a bigginer fight in that I don't remember much at all, didn't hear corner hardly, and didn't 'see' in the fight..

I did get sparring this one for the record, quite a bit, though mostly with punchers.

I also did get to work bag.

I'm still trying to build my running up (but no NOT distance).

I emailed a teacher of mine thats worked with big name athletes (DLH) about competing late at night when my circadian rythem is set for sleep...at about $65US for 15min(this is not a guy the works with strength/conditioning..a different one). My strength coach had some ideas (also to contact this guy) and I emailed another teacher who had some ideas and I have made an phone consultation appointment to go over this.

Hopefully more pads next time(my training partner is starting to train again). Build the running more... I started looking for fights just to force me to start training.

I need to work combos and following it up more as well.

My skill and experienced played alot but my strength, mental, speed, power etc etc etc are not compareable with before I think.

I think conditioning, had we fought at 5pm would have been the best it has ever been. That said my running and conditioning work isn't where I want it.

So I think energy levels are from some of the other factors more so..

I also think I over trained a little week before so I have to pay attention to that better. More is NOT better IMO

I'm not sure if that answers you exactly but it should cover it :)

Basically I believe that with out this training I would not be able to compete and don't even think I'd \be able to do much more than shadow boxing.

Thats the real evidance in the system. Some peoples genetics let them be in dept for years and they get away with stuff...after the crash (oh it comes-most just stop fighting) the system will shine or fail IMO

If I can go from hardly being able to work, tough time with 4 rnds shadow and then a day break to the best shape (and more importantly happiest and healthiest) of my life.. I'd say something is working.

But a couple fights and I should be able to be more of an example in performance as well (win or loose). My strength, power, speed, stamina, reflexes etc etc

Thats my goal. Cause why not be healthy and an athlete? That would be great for the next generation.

If I keep fighting this will be a top goal. Be an example of not opver training and health and still able to perform the best, at least, that I ever have.

Not sure how clear the circadian help was..

I e-mailed two teacher sna talked to my strength coach

All had ideas (some over lapped)

One of my teachers that I e-mailed (he charges $65US 15min) has worked with the likes of DLH (not on strength and conditioning) said some of the same as my strength coach and more. I have made an appointment to go over it in more detail.

One of my other teachers had some great ideas also (he has not worked with fighters but he knows his shit). Both him and my strength coach recommend my other teacher too..

We go back to the drawing board. Look at where I was weakest and ajust :) Same same every time?? No f'in way.

There is one other thing I did in training that I think played a role (I can't let on till later fight though lol)

I hope not to fight at 11pm again however I will be more prepared for it that late..

If anyone is interested in one of the ones for fighting late its a zone exercise from "How To Eat, Move and Be Healthy" lol

Actually the zone exercises make part of the warm up (or pre-warm up).

There is a secret most will scoff at :)

some of zone 6 exercises link the left and right sides of the brain for example... we perform better when they are working together. Most of us are dominant in one side.

wow, man you are loosing me on the left/right side of brain but i understood the first part.
Care to elaborate about the sides of the brain working together? sounds very interesting.
NB. if any of this is stuff you want to keep for yourself i totally understand :)

lol note how crazy some of the stuff is (seems to some). Imagine what I'm not saying!! lol

Well, quite frankly I don't think many people will take it to the extream. I am also happy if I can change one or two peoples methods of training in that health is considered as well as fittness so part of my goal is to share.

Of course most people can push push push in the gym but won't have the dedication to live it IMO

I also mostly talk concepts and ideas and one really would have to go out and figure things out for self.

Left and right hemispheres of the brain... Most people are dominant in one side. We work best when they work together (many things-like music can promote imbalance).

Working both sides of the body for example generally works both sides of the brain..

I don't know a ton of details on this but I believe balancing both in general is good and promoting the use of the none dominant side is good. Say we are very analitical it would be very benifitial to our whole lives to develop and work on the intuitive side and visa versa

But for our brain and body to work best at any time and performance as an athlete is no exception, nor if its a fighter, both sides working in balance will promote the best results.

Not just on co-ordination of the left and right sides of the body but getting in the moment also (for the record I didn't do most of the zone exercises-I did something a little different-I messed up lol)

Any athletic performance wilol be enhanced with balance of all kinds IMO and I believe balancing the brain (like its suppose to be to start) will help.


Crawling is an example of an exercise that is very important for brain development in babies (besides, balance, primal movement patterns*, co-ordination) but even in brain development. Yet, like everything else we are promoted to walk sooner (how many parents are happy if thier kid walks sooner than most??) Let them crawl and let them crawl lots. In fact they can learn to stand alone. Crawling is SOO big-please let them crawl..thier lives as they grow, even as adults will be effected by it.

Many athletes can't even crawl properly (though garbage food is often a factor)

secrets?-living healthy, food, water, sleep, thought/beliefs

they found that cutting the corpus callosum (connection between two sides) screws people up alot, with both sides not being able to work togeher

like blind folded subjects given an object in right hand they can discribe it verbally but not when given in left hand. But after holding in left they could pick out from a group but not so with right showing they knew it but could not talk about it...

but these people with seperated brain hemispheres are difficult to distiguish from controle as most people are so dominant in one side and the brain doesn't work together well to start!!

Some good speed reading teachings utilize some exercises that promote balance of both hemispheres. Actually I know of one who uses one of the zone 6 exercises (though I believe it comes from a different source). I know people that have doubled thier reading speed with that training as well (whole thing I mean).

Actually I sometimes do some exercises before class to help balance both sides and have seen improvement RIGHT AWAY in a couple students that are very unco-ordinated. I'd forgotten about that :)

I think I'm gonna make at least one zone 6 part of warm up for class.. Thanks dude :)

I htink I'll start putting it back in my warm ups too :) Though certainly my fight warm up!!

but parents, please let the kids crawl!!!!!!!!!!!!!!!!!!!!!!! Hell they'll stand when they are ready even if you didn't promote it at all!

I have heard of race car driver using these before going on the track. I do not know alot about them and they seem quite simplistic in nature. I have notice some may reselble movements from traditional Martial Arts.

The quest for balance!

mark have you ever seen a good powerful mantra for developing the corpus callosum and the right and left sides of brain? There's a number code that vibrates the potential cells to develop....if u wanna see...I'll send u an email...but first you have to let everyone know what the caramilk secret is(cuz i don't know and I have a feeling you are concealing it!LOL:P )so caramilk secret first- then we'll talk!!!

lindsay-Whats a caramilk secret!? lol Or do you mean I have a bigger secret?

If you are reffering to the gong I think that helps and zone exercises are like a type of gong.

I think the olympic lifting and med ball/tornado ball training made a big differance but only after rehabbing core and building stages etc

I think food, water, sleep, thoughts/belief etc are a foundation to work from.

frankly I didn't perform that great but I do expect improvements..


Donald-yeah, easy stuff if you want to take the time. It would help with anything as most of us aren't balanced. I mean we're designed to use both sides togeher not predominantly one right? :)

oh and please e-mail as I am deffinatly interested!!

not bad for 31 though :)

Hi Mark,
Thanks for sharing what/how you did for some of your training. Alof of it i reckonise with Paul Chek, who as we all know has some great info for performance of life and sport!

My first question is; Why such a 'issue' around running? I realise you said not distance so as a trainer to fighters I'm "assumming" interval work? If so what kind or am I off track?

I do have some other questions but well start with this,

thanks dude and congrats on your new journey! Good on ya brudda!!

Spida-Your welcome. I simply want to challange ingrained thoughts. I also want to challange myself and show through performance that my method works (not saying only way). Ihaven't fully done this yet. Posting is partly to keep myself on it :)

Train the energy system you want to use in the fight. If you want to be working out of the aerobic energy system then run distance. If you want to be working with the short and intermediate energy systems in a fight then train those.

The thing is, as I understand it, they are on a sea saw to a degree... Sure both are good for health and performance etc but the more you get into one the more the other gets lower (not being scientific here but you get the point).

An extream ultra distance runner will have very poor anaerobic energy system. One goes uyp and the other goes down.

Both are good-yes and you can never work one without the other. When you focus (ahhhh focus on what the sport needs) you automatically work all systems. If you run for 1sec the aerobic system IS being used. We think of it kicking in later but they all start together.

The thing with going distance is you get into predominantly the aerobic system. In a 5x3 2min break you DON'T get that predominantly into it. So unless you have energy to burn and train and time out the yin yang and unless you want to limit the systems you want to use in the ring it make sense to me NOT to focus training in a system that is not dominant in the fight.

You cannot do sprints and intervals without training the aerobic system.

A question that should be asked is what systems and to what degree are they used in a fight? Then simply train those systems... makes sense to me.

(has apllications for burning muscle to keep weight down of course)

There are a few threads on running..

Paul gets results with top athletes thats for sure. The thing is one can't simply look at how top athletes train. Many top athletes are top athletes because they are very gifted.

Take someone with an amazing nervous system train him to be slow and he is likely to be faster than someone who has a sluggish nervous system training to be fast.

Many of the top athletes are very very gifted... American football players, in general, seem to have shitty training (strength/conditioning/nutrition etc etc) yet perform like Gods...

The truth in the method comes in when the sluggish guy can improve or when the gisted guy improves IMO When you can take someone and get them to step up a level then there is something in that that works, at least more than what one was doing before.

How many Thais do you think train that are slow and not skillful to the point where they are trying to compete top level?? They don't really... you find another job..

Here we do it for fun or we like it...

Many sports take the cream, the smallest percent of the population...the best.

Our sport (though it has some very gifted people) is generally made up of anyone with an interest and desire...

I tell you-I have NEVER kicked so hard or fast as that fight and like I posted there were some things I need to change and I am not yet training to level I want to be...still progressing..

The thing is what can YOU, the individual, do? Can YOU (me) do better? Be faster? Stronger? More Powerful? Better Conditioned? than before?????

I'm 31, I had health issues so that I couldn't even train... You know somehting is working when you can't even train for fun and you want to be pro...and make head way...

Of course there are always multiple paths :)

Completly understand the energy systems. Sorry what i really meant was what kind of energy work did you do i.e. did you do sprints or other things?

Here's a 1 paradigm shift for most fighters I train when I first take them on! I don't get them to run for their event from a "fitness" point of veiw. Those that know how to condtion fighters know the energy systems required to prepare a fighter for 3x3 or there abouts. By training the anearobic system you automatically train the aerobic system however this rule does not apply the other way round!!!

I will get them the strength/power/fitness required for their event through metabolic protocols rather then pounding the pavement. Some trainers will say you need to develop the aerobic system to create a "base"! As stated above, the aerobic system has almost no impact on your metabolic demands in the ring!

Therefore I kill 2 birds with one stone by doing metabolic conditioning that not only increase the lactate system of the lungs and improve aerobic capacity but also improves the lactate tolerance of the particular event. I.e. MMA, BJJ, Thai, Boxing.

I say to the fighters you have to "experience it, to get it"!

How well does this work? If all "other" things are in place, I have said to, 2 of NZ's best K1 & S1 fighters that if what I do doesn't make you faster,stronger,more powerful & with more gas in the tank than previous fights I will walk away and you don't owe me nothing ($$)!!

Keep up the progressing brudda,

Spida!!! Nice.. sounds like you could explain it to me better :) I am learning a bunch of this but I also get direction from a coach. So I am learning slowly, I am doing and experiencing but I don't quite get all the details yet. :)

Beware-you may get an email once in a while with thoughts or questions lol

Origionally my weights including circuit training, through pre-fight conditioning left only one circuit a week.

Running was basic. My coach wants me to add and do other things but I'm not quite ready yet... still building.

I've been running rnds and breaking in the break.. With in the rnd I vary the speed, fast to faster to sprint. My break is training for my break :) Though once my recovery is there I plan to shorten but only IF recovery is there.

I want to build my running days to 3 a week close to fight.. For this one I built to 2 a week once and a few weeks before that was twice once too (had a pulled muscle I took a break on-pulled causer I didn't warm up properly like I was told -didn't have a light enough med ball lol)

Idealy I think a combination of this kind of running and pads are probably the best conditioning-I'll try to get a little more pads and running is still building.

Of course who knows what my strength coach will throw at me next :)

That said my energy was alright..better than its ever been and like I said I had some issues that I think effected it that I can work on next time... cool thing is they probbaly effected power and speed etc as well... and those were the best they have ever been by far!! :)

Looking at your site etc Spida.. pretty cool stuff :)

For interest sake I see my strength coach rarely. I can't afford to see him all the time and I have studied enough and trained with him enough that he can give me a program and I can train myself. Ideal no... But still damn good IMO

If I could afford to pay a trainer to be there for all my work outs... wow that would be cool.. Though I'd take a pad man first lol

The first few months my training partner and I went more often. We had a lot of rehabbing the core and correcting body function. We saw him alot more but we went together so we could learn and be able to watch each other. Down the road we'd go to our coach, learn a prgram over a session or two...maybe go in for some touch ups but just gfo to the gym together and watch each other (learned loads this way)..

Now we are on different programs though as I am looking for fights and he is not..

So yeah, I get great programs and great instruction but i'm also on my own basically..

The details of "training" is a learn as you go for the most part anyway. Mark feel free to subscribe to my combat newsletter in that I give my philosphy's/methodolgoy around combat conditioning and what has worked for my fighters. http://www.postback.co.nz/ehp_register
Yes they have lost sometimes but never on conditioning!!!

It may provide some useful info for you, from what you have stated you are on a good track. I could see area's of improvement from a conditioning side but so can you so that's great!

I'm not anti running as it has it's place however, the question that NEEDS to be asked of all S & C coaches; Is there something better then what I'm doing and can I do it with what I've got (equipment/facility/$$/training age etc..)
If not cool keep doing what I know and learn as you go! If YES then do it and measure your success from it to determine how to progress again!

The fighters that I train for the last K1 Oceana fight in NZ and S1 8man tournament, didn't have me there by their side it was pretty much how you have it. Taught them the programme and they went and did it with tweaks here and there through phone. I live 90min flight away from them!

I live in the real world where "ideal" more often than not doesn't excist!!

Here's something to ponder about your running: If build your running up to what ever you are after e.g. 3x per week at varing intenities for 3min like a round. As you know this will increase your anearobic threshold and lactate tolerance. However while this may work those energy systems and is a great supplement to a overall programme the "real" training is metabolic circuits for the area e.g. you run improves lactate tolerance in running but how much of that transfers over to striking with the legs?

In my experience very little, therefore what lactate tolerance can i impose upon my legs that will improve my VO2, Lactate tolerance etc.. which will have direct impact upon the specific requirment of my sport i.e. kicking!

Does that make sense? While running is great espically at varied intensities, I have found that while it's great, metabolic circuits are better for the demands of fighting as they are close to battle you can get without fighting/sparring!

Ok enough of already before we lose everyone else :-), anyway dude i cover some of this stuff in my combat newsletter http://www.postback.co.nz/ehp_register hey if it sucks then just unsubscribe :-)

I totally agree that the carry over is limited. I am interested to read you letter too. Thanks for the points and thoughts!

I'm interested in what you mean by metabolic circuits... without too much detail can you give me a pic of what you mean?

So I'm not the only one out to lunch huh??? lol

Registered :) better be good lol just kidding

Mark thanks for signing up; Try this

Do warm up as per normal before a resistance session then perform this for the legs all in bodyweight and perform as fast as possible with 'good' form! Don't get caught up in how far are feet should my toe be in out blah blah blah just do bro, optimization comes after doing not before!

24 Squats (in 25sec)
24 Alternating lunges (in 35sec)
24 Split jumps (in 30sec)
12 Squat jumps (in 15sec)

total time = 1min and 45sec!

When performing it don't focus on your time just push start on the stop watch and when you are done if you can push stop :-)

Let me know how you go brudda, Hurt in Practice so you don't Bleed in Battle cuz!

oh ok follow you know. :) Thanks..

Gonna look into that.

My strength coach thinks thats a good work out (though he did add one thing). It was just a quick email so I'm not sure why he doesn't have me doing something along those lines at present. My guess is I still need to get stronger...? I'm not even training 5 times a week yet (MuayThai) so I'm guessing as my body gets use to training again we can ajust, change, etc a few things.

I trust him so fomr what you've said that I understand and his comments on that work out sounds to me like I'll be looking forward to your news letter .:)

"...probably not what you need at this moment but if you need to loose weight in a hurry that would be the way to go."

Haven't had an appointment but this was his e-mail response after asking about doing a metabolic circuit..

He's a busy man and short with words on e-mail but next appointment we might talk about it.

Mark I hope I'm not creating 'tension' with you guys. I'm not into that, all i'm doing is providing you a little of what we do. It's not the be all and end all.

I would still go with what ever advice he gives as he doing what he believes is the best thing for you at this point and time!

Meatabolic cicuits is just a name given to a sh$t load of work in a small period of time to give you strength, power, lactate tolerance and a iron will :-)

I will say however while he has given a 'suggestion' for them I would be reluctant to take it because it's an "experience of doing" form of learning if that makes sense.

Knowing them is not the important part it's putting it all together that's the IMPORTANT part :-)

Hurt in Practice so you Don't Bleed in Battle

Spida

Spida- hell no. No worries :). I'm happy to hear ideas and learn more. :)

My guys pretty cool.. you can either do it or not... he doesn't mind lol No he's cool and confidant in his stuff so that I can question and ask etc :) Shit, how else to learn... its nice when you can ask someone questions... I give him the odd email and phone call and sometimes just keep writing down questions and have an appointment with nothing but talk :)

I'm all about learning and very interested in hearing some ideas and methods... especially besides running 100miles a day every day with hands weights lol

:) I think he thinks metabolic circuits are great... it just 'prescribing the right exercise' and for me personally I don't think its the right exercise program.

I've seen this type of training and its good to start thinking about and look into more and learn more about :)

My focus on learning right now is more in the areas of health and nutrition so the exercise stuff is slightly on the back burner and more learned through doing.. (which for the most part I try to do with all my learning...applying it) But i'm not actually studying it right now.

You obviously have got the experience thier and I am quite interested in hearing more. I am looking forward to reading more. :)

Mon I have an appointment with a naturopath to talk about fighting when I am normally sleeping :) Next time I think my hormones will be in awake mode at least lol

Thanks Spida.. I'm always open to learning and getting ideas..

I'm eager to try the metabolic circuits... if and when its the right time for me... I'm not a fan of interval/sprints even... though way way more fun than distance :)

Its good to have you on here!

Sounds good to me Mark, good to hear you are visiting a natruopath I'm a bigger believer in what we call alternative medicine even though it was here well before western medicine :-)

Keep up the learning brudda, it never stops that's for sure!!!

My whole life is alternative lol :) Yeah he is good!! Funny funny guy. He's in the States though so its a phone session. I am working with him on parasite testing and then dealing with them depending what we find (I'm 90% sure I have some little critters visiting my insides). His specialties are hormones, parasites, toxins, digestion etc etc He was one of my teachers too. Great guy! (spent 2 years as a monk in Thailand and three years in Japan for that matter-real interesting man).

Get those little visitors sorted out. Hopefully get jaw sorted out (had assessment finally!) and things should progress to a whole new level..

Chek figures gettig jaw sorted out can make a 10-15% differance in performance with athletes. 10-15%!!!!!!

Dude your in deep with health! Good on you, i'm not as committed as you are I have gone done the road you are and thought shit this never ends. And choose to ensure I continually work on my 'health' as we all should but in a more less intense way.

Cop out? Maybe. I just found that we aren't perfect and as long as my 'bigger' health issues are managable I will make the most of what I've got and learn to except the rest.

Please don't take this as i don't care as I do, I just make adjustments in my lifestyle/health in my life as I choose to live in lifestyle!

After all what is "better" health? In my mind being able to do the things you CHOOSE to do with the RESOURCES you have TODAY!! I have the same philosphy with training!

No cop out at all. Sounds good to me :)

No comparrison needed.

Its up to each person to choose what and how far to go.

I do go pretty far and of course I have my weaknesses or choices that aren't as conducive to improving health.

I don't expect anyone to do anything or even think they should. However IF people want change I want to be able to say I changed and here,s how!

On a deeper note. Not being able to train, barely work even, having fit into the diagnostics for ME (chronic fatigue) and having denervative atrophy with NOT ONE conventional 'expert' being able to explain, help or even know why is the absolute best thing that ever happened to me, without question!!!!!

I enjoy living as 'strictly' as I do. For the most part I don't miss out on much and I get more out of just being than I ever have in my life.

I strongly believe that ALL aspects of health have strong effects (or is it affects?) on ALL other areas of health.

At least that was what I was taught and that is now what I am experiencing.


---
A good friend and I were talking about my last fight.. Being the analizer and wanting to improve I was mentioning things that I think can be better... Amoung other good and insightful points he mentioned I didn't crash (some of you know how I've struggled with energy issues).. I've left behind that part of me by becoming healthy and didn't even consider it really... A very good reminder I think... (that was my frist 5 rnd fight in 5 or more years I think...vs Wanchanna-I'll have to ask Flame when that was..) That fight I would do a weak 3 rnds on the bag and then take a day or two off to recover...

Good on me for coming back...??? Not really.. I just did what I wanted.. thats all we ever do as humans.. Putting a good and bad on it is all illusion..

All I'm trying to say is.. it CAN be done and there is more than the medical system out there for anyone who is interested in health and living as opposed to disease and prolonging death. (of course time and place for everything)

Just my opinions and part of the reason that I have to fight well and be strong and healhy...that and hopefully promote NOT over training and speeding up the decay of our bodies...

:)

I believe everyone is exactly where they should be.. but that doesn't mean you can't choose where you want to be tomorrow.. cause when you're there, why its exactly where you are suppose to be :)