Getting Started

Beginning a new training regimen can be difficult, or it can be fun. Let's aim for the latter and make this an exciting experience. But in order to really enjoy yourself, you have to be sure you're not charging in hard, only to be too drained to continue later on.

First, I want to explain how this training system works. We will be working through the four phases of the Nesta fitness pyramid, with an emphasis on MMA-related conditioning. This means that, if the exercise doesn't help you fight better, it won't be utilized. Everything about this fitness system is based on the concept of "transfer," meaning that our workouts must develop the body to accomplish a goal. An example would be strengthening the trapezius muscles to enhance your grappling capability.

Each phase of the Nesta pyramid builds upon the work of the one before it. We begin with the foundation, teaching the body to move correctly, and developing endurance in the muscles. Basically, you're teaching the muscles what will be expected of them, and once they get the picture, you can move on.

We then build upon that strength, helping the muscles to grow and the joints and ligaments to strengthen, before finally getting into a 4-week cycle filled with circuit training that is entirely related to MMA, with each week focusing on different aspects of MMA fitness (strength, hypertrophy, skill, and strength endurance).

Coping with Life Changes

Before proceeding with the actual training system, I'd like to let you in on some methods we use to help people stick to a program, and love every minute of it. You see, people live their lives stuck on a pendulum. And every time you push in one direction, the pendulum will soon swing back the other way. This is caused by our subconscious, which tries to maintain a balance in order to spare us from insanity. Of course this part of the psyche can't differentiate between what is pisutuve change and what is negative change. Only what is normal change. So how do we bypass this? Actually, we don't. We alter it.

The Mirror

This trick worked for me when I got lazy and needed to get back to fighter shape in a quick hurry, and it has helped every client that has tried it. I'll warn you, though, it can be a bit akward. And quite embarrassing if someone sees you.

I call this method "The Man - or Woman - in the Mirror." I first learned a version of this, where one would always greet their own mirror image in the morning with a smile and kind words to help change their sense of life.

I figured it could work for getting into a daily training routine, as well. So, I set a mirror up near my home work out area, and as I completed a set of every exercise, I would quickly look in the mirror, smile, and say, "you're doing great!" Did it work? You bet! I soon was working out 4-times every day and got into the best shape I had ever been in.

It's very simple. By telling your mirror image that you're doing great, and smiling, it sends a message to the subconscious that this is a good thing, which should be continued, and the result will be feelings of satisfaction combined with a new direction in your life. Such a simple trick, yet it can be life changing. Don't knock it before you've tried it!

Getting Started

When you first begin a training regimen, it can seem as though you have to go all in, or not at all. After all, to get results you need to train hard, right? Stop thinking that way!! You'll never see any major results if you don't make the subtle changes first.

Find something you can do daily. Jumping rope, a 50 yard jog, power walking around town, or what ever you can do that doesn't put too much stress on your body. You have to teach your mind and body that exercise is a good thing, but at first, they'll panic. So, keep it subtle.

What works for me may not work for you, so this is where you have to get creative, and possibly go through a process of trial and error. Timing can be improtant, as well. For instance, say you've been getting bored on your lunch break. There you go! Take a jump rope to work. Just make sure you are doing it at the same time each day. Consistency is everything.

The Rubber Band Method

This is an old therapy technique. Whenever unwanted thoughts enter the mind, snap a rubber band on your wrist in response. The mind will begin to associate such thoughts with feelings of discomfort. This method works for exercise, as well. When it's time to work out, you might start thinking of excuses, feeling lazy, and deciding you don't have time. Snap that rubber band and do something. By snapping it, your mind begins to associate excuses and laziness with pain. Before you know it, you're deep into a work out program, with no tollerance for excuses.

Surya Namaskar: Saluting the Sun

A short and simple Yoga practice can work wonders for your well-being, and especially your love of daily exercise. We'll use a set pattern of movements called "Sun Salutation," which comes to us from Hatha Yoga, and was traditionally performed just as the sun appeared over the hills in the morning (hence the name). Move at your own pace. Don't worry about getting it perfect right away.

A tip I should offer is that, when stepping a foot forward, between your hands, it can help to throw your foot forward, and maybe even lift your hand to allow it space. That was a trick my own Yoga instructor told the class, and it helped several people who were struggling to step their foot all the way forward.