Article

UFC Fit: Gilbert's Guide to Pushing Yourself

Hoping to achieve new fitness goals? Follow these steps from The Ultimate Fighter season 20 coach Gilbert Melendez, who's also the former Strikeforce lightweight champion and head coach at San Francisco's El Nino MMA Training Center.
Gilbert “El Nino” Melendez is a veteran of mixed martial arts, a top UFC lightweight contender and the last man to hold Strikeforce's 155-pound title. Now getting ready for his coaching stint on season 20 of The Ultimate Fighter against the man he will fight next - UFC lightweight champ Anthony Pettis, the California native has a few tips for you to achieve your personal fitness goals.

GET YOUR MIND IN THE GAME

That “win or go home” mentality is what pushes top-tier athletes like El Nino to reach — and retain — success in such a competitive arena. For MMA newcomers and hopefuls, simply tapping into the type of unwavering self-motivation Melendez displays is an ideal starting point.

“Self-motivation is an important part of reaching new limits in training," adds Andy Hennebelle, NASM-CPT, CSCS, USAW, a strength coach at the UFC Gym in Corona, Calif. “Our bodies adapt to the resistances we put upon them. The most important aspect of training is pushing limits, going beyond the last benchmark, and setting new personal bests.”

BUDDY UP
“Anxiety builds and things break — mentally and physically — if [a fighter] is not in shape. Get a partner and run. Run stairs. Run sprints. People who don't train with a partner tend to slip out easier. That extra push a partner gives helps. Like, I can't say no to Jake Shields when he tells me to do extra [drills]. Or I'm not going to say no when my standup coach tells me to run. I just do it.”

ROTATE YOUR EXPERTISE
“Get on a 12-week cycle where you’re working on your strength, power, and speed. Do four weeks of Olympic lifts. Then do four weeks of kettle bell Olympic lift training with lighter weights and higher reps. And finally, do four weeks of agility training to work on speed. That’s a good start.”

HIT IT UP

“It’s too simple to say you should work on just one thing, but when you’re getting started, work the [heavy] bag. Get your punch count up and focus on your form. A habit I sometimes see in younger fighters is that they put too much stress on sparring and grappling.”
 
FUEL THE MACHINE
“Make it easy on yourself by shopping at places like Whole Foods, or somewhere that offers high-quality foods. Also, maximize food with calories. Think about it — a slice of bread is 100 calories, but so is a bowl of beans. I’m going with the beans as the healthier and more filling option.”
Saturday, September 20
8AM
BST
Saitama, Japan

Media

Recent
In this MetroPCS Move of the Week; Ultimate Fighter winner Amir Sadollah taps Damarques Johnson after a series of vicious strikes.
Sep 18, 2014
Miesha Tate talks about her opponent Rin Nakai and their history making fight at Fight Night Japan.
Sep 18, 2014
UFC women's bantamweight champion made a special media tour through Brazil recently and she also attended Fight Night Brasilia. The UFC.com Brazilian team caught up with Rousey for an exclusive interview.
Sep 18, 2014
As Mark Hunt prepares for his headlining fight against Roy Nelson at UFC Fight Night Japan, we follow him to his home in New Zealand where he trades the gym for some good old fashioned video games with his kids.
Sep 18, 2014