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"Food as Fuel" Nutrition lecture and seminar

Posted by SICFIT on January 23, 2015 at 9:25am

"Running humbles everyone."

Posted by SICFIT on January 2, 2015 at 4:30pm

Breaking Muscle

What I Learned From Deadlifting 500 Pounds

A journey to big PRs isn't about the perfect program or expensive equipment - it's about consistency and effort.

I’ve never been a natural athlete. Most of my genetic gifts were intellectual rather than physical. Maybe that’s why I’ve always been fascinated by the way people move.


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Build Strength and Increase Work Capacity in the MMA Off-Season

Build a good base of work capacity and strength by manipulating volume and intensity in the early off-season.

Week 1, Day 1

mike marcinek MMA and BJJ fitness workouts

*Chin ups and presses are performed as a ladder. For example: perform 2 reps of chin-ups and 1 press each side, then perform 3 reps of chin ups and 2 reps of presses each side.  


This twelve-week cycle of MMA/BJJ workouts will be delivered weekly in three four-week phases:


  1. Work capacity and strength
  2. Conditioning
  3. Combination of phases one and two


Phase one is designed to build a good base of work capacity and strength by manipulating volume and intensity in the early off-season, away from important competition.


There are three workouts per week, each preceded by a movement prep session which remains the same throughout the twelve-week cycle.


Post your results, comments, and questions to the Breaking Muscle forum.


mike marcinek movement prep for MMA and BJJ fitness workouts

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Upgrade Your Grappling With Natural Movement Principles

There are specific patterns to fighting that cross cultural boundaries. Familiarizing yourself with your natural reactions can help.

This article is for people new to grappling arts or thinking of taking the first step through the door of a gym. The purpose is to not only give you technical insight, but also to put grappling into the larger perspective of human fighting interaction, whether it's based in play or real-life violence.


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