UFC 142 and Weight Problems

Being a strength and conditioning coach, I am reasonably aware of the strategies and methods for dropping water weight. In particular I've helped powerlifters do this over the years.

The general idea is that you want to gain an advantage by dipping into a lower weight class, and rehydrating back to where you were before the cut, or more. Higher bodyweight in powerlifting usually improves leverages, so for many, it is worth doing.

Anthony Johnson has a history of not making weight. This was the third time he failed to make weight in varying degrees. It cost him endurance, strength, and ultimately his UFC contract. He may be back if he works the minor leagues and demonstrates he can cut weight correctly and actually shows up in the right shape.

There are a few simple ways to avoid these problems. Stay within 10% of your fighting weight year round. Basically that would mean that AJ wouldn't have gone above about 202lbs. The general consensus is that anything over a 5% weight loss has the potential to effect performance. If AJ had started at 202, trained himself down to 195 over the training cycle. Then the week before @ 195, if he depleted, he would have easily made weight and not suffered in performance.

Fighters and coaches seem to confuse weight with strength and being prepared. Being heavy simpliciter is not necessarily better. The ideal situation is to be in the best shape possible.

The UFC could simply institute a policy of weigh-ins at 12 weeks, 6 weeks and 3 weeks out from a fight. If you are fighting at 185, 12 weeks out, you cannot be heavier than 215; 6 weeks out 205, and 3 weeks out 195. Make the weigh-ins surprises, on the spot. There would better fights due to improved conditioning and body acclimation to that weight. Fighters wouldn't be gassing, etc...and the UFC would have a much better product.

Today, Conditioning, 1/14/12

My conditioning is effecting my BJJ training significantly, so I need to get that up to speed ASAP. There is truly nothing like body-on-body training, it is exhausting.

Jogged for about 5 minutes in my complex, heartrate and breathing were screaming. Did some circuits.

1st Circuit, 4 times.
Sled Pulls, 150 feet x 100lbs, 145, 190, 200.
Hurricane Press, 55 each side x 5, shoulder press
Blast Straps, 5 each way: Face Pull, Rear Raises, Rows
Ab Blast Strap Isometric Holds, 20 seconds
Band Punches, 5 each arm, average green band

Circuit 2: 2 times
Chins, BW + chain x 5
Shrugs Fat Bar, 225 x 10
Neck Harness, 45lbs x 10
Band Bicep Curls, 25 reps quickly

Yesterday...No Gi 1/13/12

We learned a sequence of moves: over/under standing grapple, to a throw, side control, full mount, arm triangle from mount, back to side control, opposite of where we started.

Notes to self: remember hand on tricep side you are throwing to, sit back and drive arm up, knee high to the shoulder in side control, knee to belly--slide, walk the arm up in a C, sink choke, and then to the side to finish.

Neck is sore, right toe bruised, probably broken, second one in as many sessions.