?GROUND CONTROL ON SALE NOW – BJJ TRAINING PROGRAM?
Free MMA Series –
Fight Ready Program:
MMA Bodyweight Workout:
Lactic System training – lactic capacity
Focus points-
•use large muscle groups: recruit fast twitch fibers with moderate tempo
•use a mix of strength exercises, ballistics, and MMA style Drills
Improving lactic capacity can increase your ability to buffer lactate giving you a larger threshold to perform in the cage
Producing a fast rate of ATP turnover with increased levels of blood lactate which will develop more overall work capacity inside the fight.
1-2 minutes of work
Use explosive exercises
Frequency 2-3 times per week
3 reps per series
Series 1
1. Jump squats x 30s
2. Push up sit outs x 30s
3. Leg Raises x 30s
Rest 1 minute
Series 2
1. Sprawl to broad jump x 30s
2. Push up to Groiners x30s
3. Russian twist x30s
Rest 1 minute
Series 3
1. Jump lunges x 30s
2. Pike up pushups x 30s
3. V-sit ups x 30s
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Bio –
Phil Daru is the Head Performance Coach of American Top Team owner and creator of Daru Strong Training Systems and founder of Daru Strong Performance Center. Daru has degrees in sports medicine and exercise science from Alabama State University where he played division 1 football. Holding certifications with Certified Strength and Conditioning Specialist (CSCS) Certified Functional Strength Coach (CFSC) Functional Range Movement Specialist (FRCms) and Kabuki Movement Specialist (NSCA-KMS).
Daru then began a career in MMA and turned professional at 21 years old where he then developed his own systems for training fighters. Daru has also competed in strongman, bodybuilding, and Bjj Gi and No Gi and currently competes in powerlifting. He has worked with well over 200 plus fighters including world champions like Joanna Jedrzejczyk, Dustin Poirier, Edson Barboza, Junior Dos Santos, Frankie Edgar, Tecia Torres, King Mo Lawal, Andrei Arlovski and many others. Coach Daru is a two time award winning Trainer of the Year for the Florida MMA Awards and Nominated for the Trainer of the Year for the World MMA Awards. He has been globally recognized for his contributions in combat sports performance and has traveled to over 10 countries teaching and mentoring. We want to welcome you to this channel and hope you enjoy the content!
