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Muscular Endurance: Why You Need It and How To Get It
Have you ever looked at an elite athlete and wondered how he developed his attributes? Take a guy like Jeff Monson. This dude has got some of the gnarliest muscles this side of Arnold. You may have seen him on PPV at some MMA event or from a distance at some submission grappling tournament, but you couldn't ask him how he went from Point A to Point B in his muscular development. Well, now you can.
In Training With the Pros, we're going to let the big boys speak for themselves. They will explain various specifics of their training routine, so you can incorporate their ideas into your regimen. In one issue, you might get some stretching tips. In another, a killer cardio routine. Someone else might talk about developing accurate strikes, and we could delve into mental training, as well.
Here is "The Snowman," Mr. Jeff Monson. He's going to fill you in on muscular endurance. -Editor
Is Strength Important in Grappling?
 Jeff Monson (right,) preparing to tangle with Rhadi Ferguson, says every fighter needs strength, if he aspires to be an elite competitor.
Explosive strength is good, but endurance strength or muscular endurance is the best. Before I knew any grappling techniques, my strength saved me because I could get out of bad positions, such as triangles and armbars. If I did not have that strength, I would have been submitted a lot more. Now that I have both, I have doubled my weapons.
Strength also enables you to wear down your opponent. It's like another weapon. An example of explosive strength is when you pick up an opponent and slam him. That, obviously, is all right, but for grappling, grip strength and the ability to push and pull or grab an opponent and maintain that hold is more important than explosive strength.
Why Is That Important?
Muscular endurance [strength] is important because it enables you to last longer during a match, and it puts pressure on your opponent. When you grab his wrist or feet, he has to use energy to extricate himself and he is not getting out of that unless he uses perfect technique ... and that puts pressure on him.
Plus, when you grab an opponent's wrist and apply pressure, he will make mistakes. When that happens, good technique is not enough to get out of that situation. Therefore, you might force your opponent to do something he does not want to do, and he will not be able to execute his technique as well as he should.
Who Can Benefit From Strength?
Across the board, it can help anyone. The younger generation not only has unquestioned technique, but they are strong. No one can ever be elite or beat an elite opponent without some strength. Even [BJJ stylist] Marcelo Garcia has strength.
How Do You Get It?
The best way to develop endurance strength is to "pyramid" the weights so you shock your body. You can't do 5 sets of 5 or 5 sets of 10 and expect to get strong. It's critical to make your body adapt. That is why I like to do sets of 15 with lighter weight. Then, in each subsequent set I add weight and do fewer reps. So, I might do a set of 15, 12, 10, 8 and 6. This type of routine generates strength, power and endurance. Of course, your body can get used to that, so you have to change things up. In general, people don't do enough to change their routine. If you don't make any changes, your body gets used to the routine and you will plateau.
When I pyramid my sets (15, 12, etc.), I rest enough between the sets that I feel completely recovered from the previous set. My objective is to successfully lift all the reps. Each time I lift I increase the weight from the previous set. For example, let's say that I'm doing cleans. In one week, I completed 175 pounds for 15 reps. For the second week, I would start at a heavier weight, such as 185 pounds for 15 reps. Eventually, I want to do 15 reps with the weight that I was originally only doing 6 to 8 reps. Then I know it's time to stimulate the muscles by changing exercises.
Exercises
I combine traditional weight lifting exercises with the drills I have learned from Carlos Santana at IntoCombat, which is based in Boca Raton, Florida.
Thus, for the chest, I'll do incline press or dumbbell press. During competition, you want to control your opponent's weight. So, if you use a bar to lift, it gives you a false sense of security when you get into competition. The bar just stays there for you. I use the dumbbells because they provide specificity of training. I want to control the weight like I would control my opponent's arms.
For the back, I do pull-ups with a weight around my waist, and I'll also do some one-arm cleans, snatches, lunges and military press. For these, I stay away from the barbells because they will not simulate the movements I will use in competition.
Also, I do not use weight machines because they do not simulate the athletic moves I'll use in competition.
I do use a lot of the exercises that Carlos does. To work my core, for example, I will use the stability ball. You can have strong legs and a strong upper body and look good, but if you do not have a strong core, you won't be able to transition or use that power effectively. [For core exercises, see the story on Stability Ball Training in the April issue. -Editor]
Lifting Frequency
 Changing your routine is one of the keys for muscle growth, says Jeff Monson
I have a seven-day schedule. Five of the days are for lifting, and the other two are for running. When I run, I do sprints on a football field. The running gives my muscles a break from lifting.
When Do You Lift?
I split things up during the day. Otherwise, if I lift close to the time I am going to train in MMA, I won't be at my best. I'll be fatigued because lifting wears down the muscles. For example, I may not be able to pass the guard because I don't have enough oomph. Therefore, I try to separate the two workouts by at least five hours, if possible.
The Role of Nutrition
I eat clean, and I get lots of complex carbohydrates, such as whole grains, cereal, fruits and vegetables. I also eat a lot of tuna, fish, chicken and red meat. I do not really stay away from fat, but I do avoid sugar. Sugar makes my system go up and down, and I don't know what I am going to bring to the gym in those circumstances. When I do protein and complex carbs, my energy level will be stable, especially when I eat frequent meals. I do not want to go into the gym wondering how I am going to be.
Supplements
I do use whey protein, but I don't use creatine because the muscles are saturated with it already. Thus, you are taking something of which you already have an abundance. In between meals, I take the whey protein two or three times a day.
Fluids
I drink tons of water. I never use Gatorade or sugary energy drinks. They might provide some energy quick, but you can get that through a normal complex carbohydrate and protein meal. I drink lots of water before I lift. I may not always feel thirsty, but I will force myself to drink. When you are dehydrated, your energy will be depleted.
Meet the Snowman
Name: Jeff Monson
Nickname: The Snowman
Age: 32
Height: 5 feet 9
Weight: 238
Residence: Seattle, Washington
Occupation: Co-owner of the American Top Team in Olympia, Washington
MMA Record: 21-5
The Role of Goals
Before starting any lifting or physical-preparation program, it is essential to first have a purpose. Establish your goals. This is the key to staying motivated on any program. Some people just want to look good for the summer, some want to get bigger and others may want to compete in fitness shows.
As far as I am concerned, the only reason to lift is to get stronger for MMA fights and grappling competitions. Period. I really don't care what I look like at all. Being big is just a side effect of lifting heavy weights. My specific exercises are geared around trying to have the muscular strength and endurance that I will need when I compete. If you have a goal, such as being tone and lean, your program would look very different.
In conjunction with having a purpose, you really need to be honest and realistic about the amount of time you are willing to spend training. If you want to look like a Mr. Olympia competitor and you can only dedicate three days a week to training, that is not very realistic, but it may work just fine to get into shape and tone up. -Jeff Monson
Keys to Success and Growth
You could take a guy who has never lifted a day in his life, give him the worst workout ever with the least effective exercises with the worst combination of sets and reps and he will grow because you are going to shock his muscles. When you get a high-caliber athlete, however, you are going to have to change the workout because the muscles will not respond to the same thing all the time. You have to trick your muscles or stimulate them in a way to which they are not accustomed. If you use the same weight every time, your muscles will get used to it and will not grow or respond. Therefore, change your routine. -JM Show comments (0) - Add comments to this article: |
