10 Week Mma Training Program

7/30/2019 10 Week Mma Training Program

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Week 1-2:

Monday:Aerobic-Lactate threshold training. Heart Rate at 105% of Lactate threshold

(determined from MAX VO2 test). One 15 minute interval. Performed on treadmill, track or

trails. 105% of Lactate Threshold Hear Rate_______.

Total time 15 minutes.

Fight Circuit:

Round #1: 30 second intervals.

Heavy bag lift

Ground & pound bag punch

Heavy bag lift and throw

Kick bag low kicks

Ground & pound bag knees

Punch bag

Ground and pound bag elbows

Kick bag high kicksSpinning on ground and pound bag

Back crawling

Rest 5 minutes.

Round #2: 1 min intervals.

Pummeling with partner

Punch with partner holding punch bags

Clinch with partner

Kick with partner holding bags

Sprawling with partner

Rest 4 minutes.


Stand up punch/kick sparing- Rest 3 minutes

Stand-up takedowns- Rest 3 minutes

Ground grappling


10 WEEK PRE FIGHT MMA CONDITIONING

TRAINING PROGRAM


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Live Sparing:

15 minutes stand up

15 minutes ground

Total time: 30 minutes

Drilling

10 minutes kicking and knees techniques

10 minutes punching stand-up and ground techniques

10 minutes grappling-submission techniques

20 minutes opponent strategic techniques


Tuesday: Muscular Power- Maximum number of repetitions that can be performed in 20seconds. Each set must contain the same number of repetitions as the first set. Rest intervals 4

minutes between sets. Repeat each exercise 3 times.

Cleans

Explosive Squats

Explosive Bench

Explosive Two Hand Dumbbell Curls

Polymetric Jumps

Polymetric push-ups

Core: Medicine ball throws to a partner while sitting up. Continue for 2 minutes.


Live Sparing:

15 minutes stand up

15 minutes ground


Drilling







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Wednesday: Tabata Circuits. Anaerobic/Aerobic- Upper Body. Performed on arm ergometer at

3.5% body weight in KG. 5 minute warm up. 20 seconds all-out effort followed by 10 seconds

rest. Repeat 4 times. 5 minute cool down.

Lower Body. Performed on a treadmill at 25% grade. 5 minute warm-up. 20 seconds all-out

effort followed by 10 seconds rest. Repeat 4 times. 5 minute cool down.


Fight Circuit:


Heavy bag lift



Kick bag low kicks


Punch bag


Kick bag high kicks

Spinning on ground and pound bag

Back crawling

Rest 5 minutes.




Clinch with partner

Kick with partner holding bagsSprawling with partner

Rest 4 minutes.




Ground grappling


Live Sparing:

15 minutes stand up

15 minutes ground



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Drilling






Thursday: Aerobic- 20 minutes at steady state heart rate at 80% max. Treadmill or trails.

80% Heart Rate______________.


Integrated Concurrent Exercise Circuit. 75% Heart Rate___________

3 minutes Arm Ergometer at 75% max heart rate followed by 1 minute heavy bag lift and turn

3 minutes on Airdyne Bike at 75% max heart rate followed by 1 minute heavy tire lift3 minutes on Treadmill at 75% max heart rate followed by 1 minute lunges holding barbells

3 minutes Rowing Machine at 75% max heart rate followed by 1 minute rope climbing

3 minutes on Versa Climber at 75% max heart rate followed by 1 minute pull-up hold

3 minutes on Arm Ergometer at 75% max heart rate followed by 1 minute kettle bell overhead

press

Total time 24 minutes

Friday: Tabata Circuits. Anaerobic/Aerobic- Upper Body. Performed on arm ergometer at 3.5%

body weight in KG. 5 minute warm up. 20 seconds all-out effort followed by 10 seconds rest.

Repeat 4 times. 5 minute cool down.Lower Body. Performed on a Treadmill 25% grade 5 minute warm-up. 20 seconds all-out effort

followed by 10 seconds rest. Repeat 4 times. 5 minute cool down.


Muscular Endurance- Round 1: Dumbbell Bench Press- 25 reps (use a weight that will allow 25

reps performed with easy intensity). Two hand dumbbell curls- 25 reps, Bar dips-25 reps, pull-

ups 25 reps (if cant reach 25 pull-ups switch to box jump pull-ups), squats-25 reps and

Dumbbell seated press-25 reps. Rest for 4 minutes. Repeat 3 more times.

Core: Static L-seat hold on dip bar. 4 sets of 30 second hold.


Live Sparing:

15 minutes stand up

15 minutes ground



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Drilling




20 minutes opponent strategic techniquesTotal time: 50 minutes

Saturday- Tabata Circuits. Anaerobic/Aerobic- Upper Body. Performed on arm ergometer at



Lower Body. Performed on a treadmill 25% grade. 5 minute warm-up. 20 seconds all-out effort

followed by 10 seconds rest. Repeat 4times. 5 minute cool down.


Fight Circuit:


Heavy bag lift



Kick bag low kicks


Punch bag


Kick bag high kicks


Back crawlingRest 5 minutes.




Clinch with partner



Rest 4 minutes.




Ground grappling



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Live Sparing:

15 minutes stand up

15 minutes ground


Drilling






Sunday-Rest


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Week 3-5:


(determined from MAX VO2 test). Two 15 minute intervals with 5 minutes rest. Performed on

treadmill, track or trails. 105% of Lactate Threshold Hear Rate_______.


Fight Circuit:


Heavy bag lift



Kick bag low kicks


Punch bagGround and pound bag elbows

Kick bag high kicks


Back crawling

Rest 4 minutes.




Clinch with partnerKick with partner holding bags


Rest 3 minutes.




Ground grappling


Live Sparing:

15 minutes stand up

15 minutes ground



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Drilling






Tuesday: Muscular Power- Maximum number of repetitions that can be performed in 20

seconds. Each set must contain the same number of repetitions as the first set. Rest intervals 3

minutes between sets. Repeat each exercise 3 times.

Cleans

Explosive Squats

Explosive BenchExplosive Two Hand Dumbbell Curls

Polymetric Jumps

Polymetric push-ups



Live Sparing:

15 minutes stand up

15 minutes ground


Drilling







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Wednesday: Tabata Circuits. Anaerobic/Aerobic- Upper Body. Performed on arm ergometer at






Fight Circuit:


Heavy bag lift



Kick bag low kicks


Punch bag


Kick bag high kicks


Back crawling

Rest 4 minutes.




Clinch with partner

Kick with partner holding bagsSprawling with partner

Rest 3 minutes.




Ground grappling


Live Sparing:

15 minutes stand up

15 minutes ground



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Drilling






Thursday: Aerobic- 25 minutes at steady state heart rate at 85% max. Treadmill or trails.

85% Heart Rate______________.


Integrated Concurrent Exercise Circuit. 80% Heart Rate___________

3 minutes Arm Ergometer at 80% max heart rate followed by 1 minute heavy bag lift and turn3 minutes on Airdyne Bike at 80% max heart rate followed by 1 minute heavy tire lift

3 minutes on Treadmill at 80% max heart rate followed by 1 minute lunges holding barbells




press


Live Sparing:

15 minutes stand up

15 minutes ground


Drilling







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Friday: Tabata Circuits. Anaerobic/Aerobic- Upper Body. Performed arm ergometer at 3.5%


Repeat 6 times. 5 minute cool down.





reps performed with moderate intensity). Two hand dumbbell curls- 25 reps, Bar dips-25 reps,

pull-ups 25 reps (if cant reach 25 pull-ups switch to box jump pull-ups), squats-25 reps and

Dumbbell seated press-25 reps. Rest for 4 minutes. Repeat 3 more times.



Saturday- Tabata Circuits. Anaerobic/Aerobic- Upper Body. Performed on arm ergometer.

5 minute warm up. 20 seconds all-out effort followed by 10 seconds rest. Repeat 6 times. 5

minute cool down.

Lower Body. Performed on treadmill at 25% grade. 5 minute warm-up. 20 seconds all-out effort

followed by 10 seconds rest. Repeat 6 times. 5 minute cool down.


Fight Circuit:


Heavy bag lift


Heavy bag lift and throwKick bag low kicks


Punch bag


Kick bag high kicks


Back crawling

Rest 4 minutes.




Clinch with partner



Rest 3 minutes.


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Round #3: 5 min intervals.Stand up punch/kick sparing- Rest 2 minutes


Ground grappling


Live Sparing:

15 minutes stand up

15 minutes ground


Drilling

10 minutes kicking and knees techniques10 minutes punching stand-up and ground techniques




Sunday-Rest


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Week 6-8:


(determined from MAX VO2 test). Three 15 minute intervals with 5 minutes rest. Performed on

treadmill, track or trails. Heart Rate at 105% of Lactate Threshold______________.


Live Sparing:

15 minutes stand up

15 minutes ground


Drilling






Tuesday: Muscular Power- Maximum number of repetitions that can be performed in 20

seconds. Each set must contain the same number of repetitions as the first set. Rest 2 minutes.

Repeat each exercise 3 times.

Cleans

Explosive Squats

Explosive Bench

Explosive Two Hand Dumbbell Curls

Polymetric Jumps

Polymetric push-ups



Live Sparing:

15 minutes stand up

15 minutes ground



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Drilling



10 minutes grappling-submission techniques20 minutes opponent strategic techniques


Wednesday: Tabata Circuit. Anaerobic/Aerobic- Upper Body. Performed on arm ergometer at



Lower Body. Performed on treadmill at 25% grade. 5 minute warm-up. 20 seconds all-out effort

followed by 10 seconds rest. Repeat 8 times. 5 minute cool down. Total time 28 minutes.

Fight Circuit:

Round #1: 30 second intervals.Heavy bag lift



Kick bag low kicks


Punch bag


Kick bag high kicks






Clinch with partner


Clinch and pummeling with partner against cage

Rest 2 minutes.


Stand up punch/kick sparing- Rest 1 minute

Stand-up takedowns- Rest 1 minute

Ground grappling



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Live Sparing:

15 minutes stand up

15 minutes ground


Drilling






Thursday: Aerobic- 30 minutes at steady state heart rate at 90% max. Treadmill or trails.90% Heart Rate_________________


Integrated Concurrent Exercise Circuit

3 minutes Arm Ergometer at 90% max heart rate followed by 1 minute heavy bag lift and turn

3 minutes on Airdyne Bike at 90% max heart rate followed by 1 minute heavy tire lift

3 minutes on Treadmill at 90% max heart rate followed by 1 minute lunges holding barbells




press


Live Sparing:

15 minutes stand up

15 minutes ground


Drilling







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Friday: Tabata Circuit. Anaerobic/Aerobic- Upper Body. Performed on arm ergometer at 3.5%


Repeat 8 times. 5 minute cool down.





reps at maximum intensity). Two hand dumbbell curls- 25 reps, Bar dips-25 reps, pull-ups 25

reps (if cant reach 25 pull-ups switch to box jump pull-ups), squats-25 reps and Dumbbell

seated press-25 reps. Rest for 4 minutes. Repeat 3 more times.



Live Sparing:

15 minutes stand up

15 minutes ground


Drilling






Saturday- Tabata Circuit. Anaerobic/Aerobic- Upper Body. Performed on arm ergometer.

5 minute warm up. 20 seconds all-out effort followed by 10 seconds rest. Repeat 8 times. 5

minute cool down.





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Fight Circuit:


Heavy bag lift



Kick bag low kicksGround & pound bag knees

Punch bag


Kick bag high kicks


Back crawling

Rest 3 minutes.




Clinch with partner



Rest 2 minutes.




Ground grappling


Live Sparing:

15 minutes stand up

15 minutes ground


Drilling


10 minutes punching stand-up and ground techniques10 minutes grappling-submission techniques



Sunday- Rest.


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Week 9:

Monday: Aerobic Training. 30 minutes at steady state heart rate at 80% of Max Heart Rate.

Performed on treadmill, track or trails. Heart Rate at 80%_____________.


Fight Circuit:


Heavy bag lift



Kick bag low kicks


Punch bag


Kick bag high kicks


Back crawling

Rest 3 minutes.




Clinch with partner


Clinch and pummeling with partner against cageRest 2 minutes.

Round #3: 5 min intervals.Stand up punch/kick sparing- Rest 1 minuteStand-up takedowns- Rest 1 minute

Ground grappling

Round #4: 5 min intervals.MMA Simulated Fight- Rest 1 minute-new partner

MMA Simulated fight- Rest 1 minute-new partner

MMA Simulated Fight-


MMA Simulated Fight- Rest 1 minute-new partner





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Drilling






Tuesday: Tabata Circuit. Anaerobic/Aerobic- Upper Body. Performed on arm ergometer at






Fight Circuit:

Round #1: 30 second intervals.Heavy bag lift



Kick bag low kicks


Punch bag


Kick bag high kicks






Clinch with partner



Rest 2 minutes.




Ground grappling


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Round #5: 5 min intervals.MMA Simulated Fight- Rest 1 minute-new partner




Drilling



10 minutes grappling-submission techniques20 minutes opponent strategic techniques


Wednesday: Tabata Circuit. Anaerobic/Aerobic- Upper Body. Performed on arm ergometer at

3.5% body weight in KG 5 minute warm up. 20 seconds all-out effort followed by 10 seconds





Fight Circuit:Round #1: 30 second intervals.Heavy bag lift



Kick bag low kicks


Punch bag


Kick bag high kicksSpinning on ground and pound bag

Back crawling

Rest 3 minutes.


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Clinch with partner


Clinch and pummeling with partner against cageRest 2 minutes.




Ground grappling








MMA Simulated Fight


Drilling

10 minutes kicking and knees techniques10 minutes punching stand-up and ground techniques




Thursday: Tabata Circuit. Anaerobic/Aerobic- Upper Body. Performed on arm ergometer at







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Fight Circuit:


Heavy bag lift




Punch bag


Kick bag high kicks


Back crawling

Rest 3 minutes.




Clinch with partner



Rest 2 minutes.




Ground grappling








MMA Simulated Fight


Drilling







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Friday: Fight Circuit:


Heavy bag lift




Punch bag


Kick bag high kicks


Back crawling

Rest 3 minutes.




Clinch with partner



Rest 2 minutes.




Ground grappling








MMA Simulated Fight


Drilling







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Saturday-

Fight Circuit:


Heavy bag lift

Ground & pound bag punchHeavy bag lift and throw

Kick bag low kicks


Punch bag


Kick bag high kicks


Back crawling

Rest 3 minutes.




Clinch with partner



Rest 2 minutes.



MMA Simulated fight- Rest 1 minute-new partnerMMA Simulated Fight-




MMA Simulated Fight


Drilling






Sunday-Rest


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Week 10

Monday:Aerobic Training. 30 minutes at steady state heart rate at 70% of Max Heart Rate.

Performed on treadmill, track or trails. Heart Rate at 70%_____________.



Heavy bag lift



Kick bag low kicks


Punch bag


Kick bag high kicks


Back crawling

Rest 3 minutes.




Clinch with partner



Rest 2 minutes.




MMA Simulated Fight


Drilling


10 minutes punching stand-up and ground techniques10 minutes grappling-submission techniques




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Tuesday


Heavy bag lift


Heavy bag lift and throwKick bag low kicks


Punch bag


Kick bag high kicks


Back crawling

Rest 3 minutes.




Clinch with partner



Rest 2 minutes.




MMA Simulated FightTotal time 32 minutes

Drilling






Wednesday-Drilling







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Thursday-Rest

Friday- Weigh-in

Saturday- Fight


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10 WEEK NUTRITION PLAN

Increase Iron

First, Vitamin C is said to help the absorption of iron. Second, since the introduction of

iron in your body can promote the stimulation of free radicals, Vitamin C has a knownrole of combating those free radicals. How much C? Some take it to tolerancetheamount they can handle before getting too-soft stools. Others are in the 1000-2000 mgrange. At the very least, drink down your iron tablets with orange juice or a drink likeEmergen-C. Also taking a mineral supplement can assist the absorption, as can B-vitamins. Caffeine also prevents the absorption of iron.

Iron-Rich Foods

Approximate Iron Content (mg)

Oysters 3 ounces 13.2Beef liver 3 ounces 7.5Prune juice 1/2 cup 5.2Chickpeas 1/2 cup 3.0Bran flakes 1/2 cup 2.8Raisins 1/2 cup 2.55Sardines 3 ounces 2.5Spinach 1/2 cup 2.4Lima beans 1/2 cup 2.3Kidney beans 1/2 cup 2.2Prunes 1/2 cup 1.9

Green peas 1/2 cup 1.5Potato 1 1.1Sweet potato 1/2 cup 1.0Green beans 1/2 cup 1.0


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BALANCE BODY PH LEVELS

Note that a food's acid or alkaline-forming tendency in the body has nothing to do with the

actual pH of the food itself. It is important that your daily dietary intake of food naturally acts to

balance your body pH. To maintain health, the diet should consist of at least 60% alkaline

forming foods and at most 40% acid forming foods. To restore health, the diet should consist of80% alkaline forming foods and 20% acid forming foods.

FOOD

CATEGORYHigh Alkaline Alkaline Low Alkaline Low Acid Acid High Acid

BEANS,

VEGETABLES,

LEGUMES

Vegetable

Juices, Parsley,Raw Spinach,

Broccoli,

Celery, Garlic,

Barley Grass

Carrots, Green

Beans, Lima

Beans, Beets,

Lettuce,

Zucchini, Carob

Squash,

Asparagus,

Tomato,

Rhubarb, Fresh

Corn,

Mushrooms,

Onions,

Cabbage, Peas,

Cauliflower,

Turnip,

Beetroot,

Potato, Olives,

Soybeans, Tofu

Sweet

Potato,

Cooked

Spinach,

Kidney Beans

Pinto Beans,

Navy Beans

Pickled

Vegetables

FRUITDried Figs,

Raisins

Dates,

Blackcurrant,

Grapes,

Papaya, Kiwi,

Berries, Apples,

Pears

Coconut, Sour

Cherries,Oranges,

Cherries,

Pineapple,

Peaches,

Avocados,

Grapefruit,

Mangoes,

Strawberries,

Papayas,

Lemons,

Watermelon,Limes

Blueberries,

Cranberries,

Bananas,

Plums,

Processed

Fruit Juices

Canned Fruit

GRAINS,

CEREALS

Amaranth,

Lentils,

Sweetcorn,

Wild Rice,

Rye Bread,

Whole Grain

Bread, Oats,

Brown Rice

White Rice,

White Bread,

Pastries,

Biscuits,


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Quinoa, Millet,

Buckwheat

Pasta

MEAT

Liver,

Oysters,

Organ Meat

Fish, Turkey,

Chicken,

Lamb

Beef, Pork,

Veal,

Shellfish,

Canned Tuna

& Sardines

EGGS & DAIRY Breast Milk

Soy Cheese,

Soy Milk, Goat

Milk, Goat

Cheese,

Buttermilk,

Whey

Whole Milk,

Butter,

Yogurt,

Cottage

Cheese,

Cream, Ice

Cream

Eggs,

Camembert,

Hard Cheese

Parmasan,

Processed

Cheese

NUTS & SEEDSHazelnuts,

Almonds

Chestnuts,

Brazils,

Coconut

Pumpkin,

Sesame,

Sunflower

Seeds

Pecans,

Cashews,

Pistachios

Peanuts,

Walnuts

OILS

Flax Seed Oil,

Olive Oil,

Canola Oil

Corn Oil,

Sunflower

Oil,

Margarine,

Lard

BEVERAGESHerb Teas,

Lemon WaterGreen Tea Ginger Tea Cocoa

Wine,

Soda/Pop

Tea (black),

Coffee, Beer,

Liquor

SWEETENERS,

CONDIMENTS SteviaMaple Syrup,

Rice Syrup

Raw Honey,

Raw Sugar

White Sugar,

ProcessedHoney

Milk

Chocolate,

Brown Sugar,

Molasses,

Jam,Ketchup,

Mayonnaise,

Mustard,

Vinegar

Artificial

Sweeteners


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Nevertheless, the principles are clear: eat plenty of vegetables, some fruit daily, and don't eat

too muchof dairy products, grain products, and direct protein from eggs, meat and fish (as is

typically the case in Western diet). But remember... you don't have to cut out allacid-forming

foods - some are necessary, typically 40% - otherwise you probably wouldn't get enough protein

and variety of nutrients, yet alone make interesting meals that you enjoy. But you DO want to

shift the overall balance of your diet over toward the alkaline, and away from the excessivelyacid-forming diet of a quick-food culture.

Free range eggs, fish, beans, unsaturated oils - these are healthy foods, low glycemic and

nutritious, and even if marginally acid-forming (or alkaline or between the two depending on

how you measure or what chart you read). They are NOT the culprits in an acid-forming diet.

The real culprits are highly sweetened foods, pastries, red meat, colas and highly processed

foods - these are the ones to reduce to a sensible amount or cut out of your diet if they also

contain stimulants and undesirable chemical additives.

Similarly, be sure to include your share of the high alkaline-forming foods to balance those low-

acid foods you eat for their overall nutritional value.

Phosphorus

Phosphorus is an essential mineral that is required by every cell in the body for normal function

(1). The majority of the phosphorus in the body is found as phosphate (PO4). Approximately

85% of the body's phosphorus is found in bone (2).

Phosphorus is a major structural component of bone in the form of a calcium phosphate salt

called hydroxyapatite. Phospholipids (e.g., phosphatidylcholine) are major structural

components of cell membranes. All energy production and storage are dependent on

phosphorylated compounds, such as adenosine triphosphate (ATP) and creatine phosphate.Nucleic acids (DNA and RNA), which are responsible for the storage and transmission of

genetic information, are long chains of phosphate-containing molecules. A number of enzymes,

hormones, and cell-signaling molecules depend on phosphorylation for their activation.

Phosphorus also helps to maintain normal acid-base balance (pH) by acting as one of the

body's most important buffers. Additionally, the phosphorus-containing molecule 2,3-

diphosphoglycerate (2,3-DPG) binds to hemoglobin in red blood cells and affects oxygen

delivery to the tissues of the body (1).


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Food Serving Phosphorus (mg)

Milk, skim 8 ounces 247

Yogurt, plain nonfat 8 ounces 385

Cheese, mozzarella; part skim 1 ounce 131

Fish, halibut 3 ounces, cooked* 242

Fish, salmon 3 ounces, cooked* 252

Bread, whole wheat 1 slice 57

Almonds 1 ounce (23 nuts) 134

Lentils 1/2 cup, cooked 178

SUPPLEMENTS RECOMMENDATIONS

100 mg of B6 a day. 1000 mcg of B12 a day.

HMB- 3 grams a day.

5 grams of Vitamin C a day.

Whey Protein. 21 grams before and after weight training.


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Caffeine and Athletic Performance

How does caffeine affect athletic performance?

Equivalent in urine

Product Amount/Dose within 2 to 3 hours-----------------------------------------------------------

1 cup of 100 mg 1.50 mcg/mL

coffee

3-6MG/KG BW. BW__________/2.2_____________ X 3___________=mg Caffeine.

No not consume caffeine 7 days prior to competition.

Growing interest in the impact of caffeine on athletic performance started in the 1970s after studies

from the Human Performance Laboratory at Ball State University suggested, that 200 mg of caffeineexerted a significant effect on an athletes endurance (Bealer, 288). Results from research were

inconsistent because of the physical condition of subject, dosage of caffeine, energy output, and

endurance factors. There are many variables in any study, but researchers have come to the conclusion

that caffeine does show some effect on the physical and mental aspects of the bodys ability to do work.

Caffeine improves athletic performance. The basic theory is based on three allegations: the ability for

caffeine to act as an ergogenic aid, the ability to reduce the rate of glycogen consumption, and the

capability to reduce the sense of fatigue (Bealer). The ability to act as an ergogenic aid causes an

increase in the ability for endurance exercise by increasing free fatty acid mobilization and delaying the

depletion of glycogen (Bealer). Since, caffeine allows a reduction in the rate of glycogen consumption in

the first fifteen minutes of exercise it allows the body to spare energy for the latter part of the workout,

thus, making the athletes ability to continue longer without exhaustion (Bealer). Finally, caffeine can

lower the rate of our perceived exertion. Researchers asked athletes how hard they were working

during certain exercises and the subjects reported less difficulty when caffeine had been consumed

(Bealer).

More recently, researchers have suggested that caffeine effects human physiology by blocking a

neuromodulator, adenosine, in the brain (Burreson). Adenosine is a molecule that decreases

spontaneous nerve firing and thus slows the release of neurotransmitters (Burreson, 261). When

caffeine occupies adenosine, it causes an increase in heart rate, blood vessels to constrict, and muscles

to easily contract.

Researchers believe that if athletes use/abuse caffeine it is enhancing performance; therefore, it should

be illegal for use. The U.S. Olympic Committee and the NCAA have considered caffeine as a

performance enhancer and at certain amounts caffeine is illegal for athletes.


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Caffeine could impair athletic performance. Too much caffeine can cause jitters, irritability, light-

headedness, anxiety, and nervousness (Debendette, 30). In addition to these side effects, caffeine

increases digestive secretions. Too much caffeine can cause diarrhea because it speeds the action of

the lower intestine (Debendette, 33). Caffeine also acts as a diuretic, which would dehydrate the

athlete and impair performance. These side effects could become bothersome during an athletic event.

Researchers have shown caffeine to improve athletic performance through many studies. These claims

have caused a stir in the athletic world and many sport organizations, such as the International Olympic

Committee and the NCAA, which have banned caffeine for athletic use. Caffeine also has many side

effects that could disrupt ones athletic performance. Researchers state that caffeine does have

physiological effects on the body during exercise, especially endurance activities.

Sodium Bicarbonate

Sodium bicarbonate is currently a LEGAL supplement recommended by some, forathletes participating in high intensity exercise lasting between 1 and 10 minutes(400m-3000m running). In these events the gradual build up of lactic acid causedby substantial anaerobic work is believed to inhibit a wide range of physiologicalprocesses through out the muscles. This is thought to be one of the major factorsleading to fatigue in such events which prevents the athlete from maintainingexercise at the same high intensity for a longer period.

As it is this increase in blood and muscle acidity that impedes our performance,then theoretically by increasing blood and muscle ph (making it more alkaline) byingesting substances such as sodium bicarbonate we may delay this fatigue, thushaving a performance enhancing effect.

A study by Wilkes et al (1983) investigated the effects of sodium bicarbonate on 6competitive male 800m runners. These runners were placed in three conditionsinvolved completing a competitive 800m race following either a dose equivalent to0.3 g of sodium bicarbonate per kg of body weight 2 hours before competition,ingestion of a placebo or no treatment (control). Findings showed the average

800m performance was 2% faster in the bicarbonate condition than both theplacebo and the control condition. The finding that sodium bicarbonate is aperformance enhancing substance is supported by around 52% of all studies.However the beneficial effects reported in these studies varied in magnitude fromaround 2% to 60%. It would therefore seem that the effects may vary substantiallybetween individuals and should be tested in training to determine any performanceenhancing effects before trying in a race.


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To achieve the possible benefits of sodium bicarbonate consumption the athleteshould ingest around 0.3g of sodium bicarbonate per kg of body weight. Forexample a 50 kilogram runner would consume 15 grams of sodium bicarbonate. Itis suspected that a peak effect will occur between 1 and 2 hours with the generaleffect lasting up to 3 hours. However please note that sodium bicarbonate has been

known to give quite severe stomach crams along side diarrhea for around half of itsusers. Therefore any ergogenic effects may be minimized due to its negativequalities. Consequentially your use of sodium bicarbonate will probably bedependant upon how you react to sodium bicarbonate.

Each teaspoon contains .655gm of sodium.

1/8 tsp=.6 gm. 145 pound person would need 4 teaspoon of sodium bicarbonate(5240mg sodium, 2500mg RDA).

DIRECTIONS ON HOW TO TAKE SODIUM BICARBONATE

An adequate dose would be about 300mg per kg of body weight mixed with around 400ml

of liquid, eg a 90kg bodybuilder would take 27 grams on an empty stomach approximately

30-60 minutes before exercise. The bi-carb can be mixed with water or other beverages.

In a nutshell, the theory behind soda loading is that by neutralising the acid (lactic)

produced by muscle cells during anaerobic exercise, the pH level of the working muscle will

be kept in an optimal range for peak performance longer.

If gastro troubles are experienced, then the bicarb could be taken on future occasions as

such:

3 hours before event 4 grams bicarb soda

2 hrs 40 min before event 4 grams bicarb soda

2 hrs 20 min before event 4 grams bicarb soda

2 hrs before event 4 grams bicarb soda

1 hr 40 min before event 4 grams bicarb soda

1 hr 20 min before event 4 grams bicarb soda

1 hr before event 3 grams bicarb soda


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Creatine

ATP (Adenosine Triphosphate) known as the energy currency of the body, is a substance stored

in our muscle cells and is used to provide the body with energy. ATP consists of one molecule of

adenosine bonded to three phosphate molecules. The three phosphates are attached to the

component Adenosine through High-energy bonds. Upon these bonds being broken or splitthey release energy which is used as fuel through out the body, generally in the skeletal

muscles which allow movement. There is only a limited amount of this energy in the body

(around 50 grams) therefore it must be constantly recycled. Phosphocreatine is a LEGAL

chemical compound stored in muscle, which assists in the rapid resynthesis of ATP (adenosine

triphosphate). There is only a limited amount of phosphocreatine in the muscles, which lasts for

a few seconds of high intensity exercise. So theoretically if we could increase our muscle levels

of creatine we could increase the duration of our highest level of intensity exercise.

Research has shown that muscle creatine stores can be increased by around 20% when correct

supplementation occurs. Studies have generally suggested that this increase in muscle creatine

levels can be of benefit to power athletes and athletes participating in high intensity interval

training. Although research seems to show creatine can actually impair endurance performance

by leading to unwanted muscle bulk.

A further point in regards to creatine supplementation is that around 25% of the population are

regarded as non responders to creatine supplementation and therefore would gain no benefits

from this often expensive ergogenic aid.

In summary it would seem that creatine may be of benefit to those participating in high

intensity, short duration exercise while hindering endurance performance.

Please also be aware that there is growing speculation as to the legality of many of these

creatine supplements as many have been found to possess banned anabolic agents!!

Therapeutic Dosages

For bodybuilding and exercise enhancement, a typical dosage schedule starts with a "loading dose" of 15

to 30 grams daily (divided into two or three separate doses) for three to four days, followed by two to

five grams daily. Some authorities recommend skipping the loading dose. (By comparison, we typically

get only aboutv one gram of creatine in the daily diet.)

Creatine's ability to enter muscle cells can be increased by combining it with glucose, fructose, or other

simple carbohydrates. In addition, prior use of creatine might enhance the sports benefits of carbo-

loading.

Caffeine may block the effects of creatine

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