Article

UFC Fit: Gilbert's Guide to Pushing Yourself

Hoping to achieve new fitness goals? Follow these steps from The Ultimate Fighter season 20 coach Gilbert Melendez, who's also the former Strikeforce lightweight champion and head coach at San Francisco's El Nino MMA Training Center.
Gilbert “El Nino” Melendez is a veteran of mixed martial arts, a top UFC lightweight contender and the last man to hold Strikeforce's 155-pound title. Now getting ready for his coaching stint on season 20 of The Ultimate Fighter against the man he will fight next - UFC lightweight champ Anthony Pettis, the California native has a few tips for you to achieve your personal fitness goals.

GET YOUR MIND IN THE GAME

That “win or go home” mentality is what pushes top-tier athletes like El Nino to reach — and retain — success in such a competitive arena. For MMA newcomers and hopefuls, simply tapping into the type of unwavering self-motivation Melendez displays is an ideal starting point.

“Self-motivation is an important part of reaching new limits in training," adds Andy Hennebelle, NASM-CPT, CSCS, USAW, a strength coach at the UFC Gym in Corona, Calif. “Our bodies adapt to the resistances we put upon them. The most important aspect of training is pushing limits, going beyond the last benchmark, and setting new personal bests.”

BUDDY UP
“Anxiety builds and things break — mentally and physically — if [a fighter] is not in shape. Get a partner and run. Run stairs. Run sprints. People who don't train with a partner tend to slip out easier. That extra push a partner gives helps. Like, I can't say no to Jake Shields when he tells me to do extra [drills]. Or I'm not going to say no when my standup coach tells me to run. I just do it.”

ROTATE YOUR EXPERTISE
“Get on a 12-week cycle where you’re working on your strength, power, and speed. Do four weeks of Olympic lifts. Then do four weeks of kettle bell Olympic lift training with lighter weights and higher reps. And finally, do four weeks of agility training to work on speed. That’s a good start.”

HIT IT UP

“It’s too simple to say you should work on just one thing, but when you’re getting started, work the [heavy] bag. Get your punch count up and focus on your form. A habit I sometimes see in younger fighters is that they put too much stress on sparring and grappling.”
 
FUEL THE MACHINE
“Make it easy on yourself by shopping at places like Whole Foods, or somewhere that offers high-quality foods. Also, maximize food with calories. Think about it — a slice of bread is 100 calories, but so is a bowl of beans. I’m going with the beans as the healthier and more filling option.”

Media

Recent
Welterweight champion Johny Hendricks and heavy-handed UFC veteran Robbie Lawler face off in one of the most anticipated rematches in UFC history, and Anthony Pettis puts his title on the line against Gilbert Melendez at UFC 181 on December 6.
22/11/2014
UFC welterweight champion Johny Hendricks speaks to UFC correspondent Megan Olivi about his upcoming title defense against No. 1 contender Robbie Lawler at UFC 181.
22/11/2014
Go outside the Octagon to learn more about Frankie Edgar. The former lightweight champ talks about growing up in New Jersey and how the blue collar atmosphere back home made him a better fighter.
19/11/2014
UFC weigh-in at The Frank Erwin Center on November 21, 2014 in Austin, Texas. (Photo by Josh Hedges/Zuffa LLC/Zuffa LLC via Getty Images)
21/11/2014