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The Unknown

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25.01.2022 Cooper Burnham - BJJ Athlete is preparing for IBJJF Nogi World Championships in December. It is our job to make sure he is physically and mentally primed for the challenge ahead of him. So, with 4 weeks to work with we have chosen to peak Cooper Burnham in high velocity movements which reinforce his fast-paced, top heavy Jiu jitsu game. For this lower body session, our newest recruit @sam wong and I coached Cooper through jumping/landing mechanics at the beginning of the ses...sion. We then moved on to horizontal jumping, heavy low-bar back squats contrasted with trap bar vertical jumps for 3x5 reps on each exercise. This contrast style of training really taps into the high threshold motor units, and creates neural pathways for more efficient rate of force development and power. For the accessory exercises we chose single leg deadlifts paired with a single leg triple extension drill to reinforce the stability required to generate the highest amounts of force through the triple extension movement patterns. We finished of the session with one of the legend Dan Baker's aerobic power interval sequences on the Wattbike. The protocol is 15 seconds @ 150% MAS (maximal aerobic speed), 45 seconds @ 50-70% MAS x 5. This is a fantastic 5 minute interval sequence to introduce the athlete to higher intensities while not pushing beyond their capabilities. We repeated this 5 min sequence twice to finish off the session. For more info on Cooper's prep for nogi worlds please DM us, or stay tuned for more updates!!

22.01.2022 The only thing missing from this video is a 1980's training montage soundtrack... Fitline/Unknown sponsored athlete Cooper Burnham - BJJ Athlete has shown nothing but grit and determination in his last few weeks of preparation for the International Brazilian Jiu-Jitsu Federation NoGi World Championships in Anaheim, California this coming weekend. We could not be more proud of your efforts and attitude, buddy. The hard work is done, and things couldn't have gone any better in ...the strength room. We hope you have an all-time best performance, and have some fun along the way. Bring home that GOLD, my man!! Respect, Mac.

22.01.2022 Shout out to my man Phil Daru and his latest product, Fight Ready: Combat Sports Strength Program. Today we literally took a page out of Phil Daru's program (with Phil’s permission, of course) and put one of our BJJ superstar athletes Cooper Burnham - BJJ Athlete through a similar training protocol from phase 3 of the Fight Ready program. --------------------------------------------------------------------- The purpose of this training protocol is to enhance explosive stre...ngth and power using a variety of techniques including post activation potentiation, explosive power movements, heavy isometric contractions and anaerobic conditioning intervals. We have modified this workout for another layer of specificity to BJJ, since the workout was originally designer for MMA fighters. --------------------------------------------------------------------- Cooper is in the final weeks of his preparation for IBJJF Nogi World Championships in December, therefore we are focusing on high velocity, explosive movements and anaerobic conditioning. We do this by targeting high threshold motor unit (fast twitch) contractions, and using post activation potentiation to prime the muscles and nervous system for the explosive/high velocity movements to follow. You will see the heavy rack pull (deadlifts) used to potentiate high velocity output in the medicine ball throws, and thick implement isometric-hold rows to potentiate explosive output in the banded snap-downs. --------------------------------------------------------------------- The session plan is as follows: A) Lateral & Vertical Jumping/Landing Drills B1) Rack Deadlift (above the knee) 3x2 @20X0 tempo B2) Explosive Medicine Ball Throws 3x5 (per side) C1) Cable Row (Fat Gripz - The Ultimate Arm Builder - FatGripz.com) Isometric 3x1 @10sec iso-hold C2) Banded Snapdowns 3x30sec (15sec per side) D) Anaerobic Sprint (Wattbike) 2x[5x 15sec @150% MAS, 45sec @75% MAS] --------------------------------------------------------------------- Check out http://fightreadyprogram.com/ to purchase the full program. DM Macgregor or Phil Daru for more info! Enjoy, Mac.

15.01.2022 This absolute legend, Tim!!! In just under 4 months with us, he lost 9kg, built a significant amount of strength in the squat/bench/deadlift/military press, and changed up his nutritional/lifestyle habits to support his athletic goals. Tim is a testament to the fact that it doesn't take much to get started on the right track, but when you actually enjoy the process - that's when the magic really happens! Massive respect, Tim! We look forward to seeing you back again in a few... weeks! Mac. ---------------------------------------------------------------------------------- "After a couple of seasons off the rugby pitch, my exercise and diet was unfocused; I needed to get out of a rut and back in shape. That’s where fitline came in. With exceptional programming and nutrition advice, and some intelligent, focussed personal training with Mac, I’m fitter, stronger and faster. I thoroughly recommend Mac and his team to anyone, be they an athlete, novice or so someone who just needs that momentum to get going. They are totally invested in helping you achieve your goals, and experts in doing so." See more

14.01.2022 Massive congratulations to our main man Kamaru Usman MMA and Dr. Corey Peacock for the world class efforts leading up to UFC 235 That was one of the most one-sided title victories by a contender in UFC history. Hard work and SCIENCE pays off! Kamaru outworked, out-wrestled, out-muscled and out-struck possibly one of the greatest welterweight champions of all time.... Congratulations Kamaru Usman MMA and all of your coaching staff on such a thrilling performance. We all can't wait to see what the future holds!

13.01.2022 Body Composition is the name of the game here. While Yvonne Molala Chow has no fight booked, we are working specifically on losing fat to bring her bodyweight down closer to her competition weight. Since Yvonne is an amateur MMA fighter, it will not serve her to rely on drastic weight cutting techniques for a 'same day weigh-in'. What we are trying to do in this phase of training is create as much metabolic disturbance as possible and utilise the body's fat burning processes ...to our advantage. We do this by stimulating as much muscle fibre as possible with high rep ranges, compound movements, slow(ish) tempos, lots of variety of exercises, anaerobic sprint intervals, and plenty of density in every session. All the while we are calculating the tonnage for each compound set off percentage of Yvonne's actual 1RMs. Today's session looked like this: A) Bench 15-12-10-10 @3010 tempo B1) Neutral Grip Chin Up 3x AMAP @30X0 tempo B2) 60 Incline DB Press 3x10-12 @4010 tempo B3) Flat Bench DB Flye 3x12-15 @4110 tempo C1) Sumo Deadlift 15-12-10 @3010 tempo C2) Walking Lunge (KB) 3x12-15 @2010 tempo D) "Baker 5" Aerobic Power Intervals (Wattbike) You'll notice after the 'giant set' B series, Yvonne is using rubber bands in a finger extension exercise. I worked this into her session because she was commenting on her forearms blowing up from the Chin Ups. Resisted finger extension is a great way to counter the excessive gripping and finger flexion associated with fight training. I hope that is helpful, if you want any more info or have any questions please DM me or comment below. Enjoy! Mac.

12.01.2022 Now that the dust has settled (pardon the pun), words simply cannot express the elation I have right now for Dustin Poirier in winning the UFC lightweight interim championship against Max "Blessed" Holloway There are so many things about this narrative that I take a huge amount of joy from. First and foremost, my business partner Phil Daru has done the most incredibly inspiring job in coaching Dustin Poirier for strength & conditioning over the last 4 years or so, there are ...a couple of factors I use to judge this on (being a coach myself). The first and possibly most important factor is the close relationship between Dustin and Phil. Unknown to many casual UFC fans, Phil was a pro MMA fighter and actually headlined a Florida local MMA fight card on which Dustin was fighting on the undercard. I'm sorry, but when it comes to building trust with an athlete, as a coach, being an athlete yourself (whom your athlete looked up to as an up-and-comer) not too many other factors can equally bolster your chances of gaining trust with your athlete. Secondly, the tenure of this coaching relationship between Dustin and Phil spans over 4 years. These guys know each other better than the regular coach/athlete relationship, these guys are close friends. One thing I pride myself on in the culture I've helped build in my businesses is the relationship we can build with our clients, the closer we are, the more we can help and understand the person under our care. Phil and Dustin are 100% in each others' corner. Thirdly, the strength of character in Dustin. I've watched all the hype and promo videos for each and every fight in Dustin's career. He's had his highs and he's has his lower points, but he has consistently given a solid representation and accounting of himself as a fighter, and why he does what he does - not giving in to the trash-talking and money-grubbing trend we keep seeing. In more recent times we've seen a charity Dustin and his family have set up called The Good Fight Foundation, this is a very admirable factor. Fourthly, Dustin did this the old fashioned way, he "journeyed" and kept his values centered, and achieved ufc gold. Only Michael Bisping had fought more times in the UFC before his first title shot. He uses the hashtag #paidinfull in reference to his journey to UFC gold, and I have to agree. He has lost just 2 times in his last 12 UFC fights, and one of those losses was to Conor McGregor. Dustin is now in my top 5 "Greatest of all time" list. I have thoroughly enjoyed watching his career develop, and now finally realise his goal of UFC gold. As much as I respect Khabib "the Eagle" Nurmagomedov as the UFC lightweight champion, every cell in my body will be cheering for Dustin in their unification fight later this year. Congratulations, champ. Mac. @ American Top Team

11.01.2022 What a crying shame, my main man Phil Daru has had his Instagram account blocked due to an unwarranted copyright infringement imposed by the UFC. This is getting ridiculous, please like, share, repost, regrann (or whatever) to help stop this rubbish from happening in the future. Guys like Phil are the ones leading the way in our field, the amount of hard work he puts into sharing top quality content should be rewarded - not penalised!! Respect always! Mac. "I’m very saddened ...to write that the UFC has filed a copyright infringement for my posts on Instagram for posting fighters I coach and for shows I’ve been on that are associated with the UFC. They have disabled my account and I can no longer post for the time being. With your help I hope we can get this resolved. For all that have supported my content in the past I ask please spread the word and ask Instagram on your posts to bring me back to the platform so I can continue to produce content for all of you. As far as for now please follow me on Twitter @darustrong for more posts and my Facebook coaches page @coachdaru thanks again for all of your support. Daru Strong!!"

09.01.2022 New episode available NOW on: iTunes -> https://apple.co/2SKC3RA SoundCloud -> http://bit.ly/2IpxMyg Stitcher -> http://bit.ly/2SNkNv1 ---------------------------------------------------------------------... On episode #24 we had the honour of being joined by the high-level nutrition specialist, Mr. Dan Garner. Currently in Melbourne with the Australian leg of his Seminar tour, Dan Garner was able to join your host Macgregor McNair in studio for an incredibly insightful chat about all things related to nutrition and supplementation for fighters. Having coached the likes of UFC superstar Ronda Rousey, former UFC middleweight champion Michael Bisping, as well as a year-round stable of clientele within the UFC, MLB, NHL, NFL, and Olympians, Coach Dan Garner has a lot to say about the science behind nutrition and evidence-based-practice in athletic development. --------------------------------------------------------------------- Some of the topics covered in this episode: * Some of Dan's finest achievements in his career * Myths, fallacies and worst practices in the fight game * weight cutting for fighters * pre/intra/post workout nutrition for fighters * hydration and electrolyte balance for optimal performance * nutrient timing * the truth about carbohydrates and fat gain * keto & intermittent fasting are sub-optimal for fight performance * Dan's upcoming Sydney seminar on the 22nd-24th Feb 2019 at the Rendezvous Hotel in Sydney Central * mastering the basics of nutrition - getting great at being average, then working towards being great at being great * common signs of overtraining heading into fight week --------------------------------------------------------------------- ** Please like/share/subscribe/rate/review this episode ** Special thanks to our sponsors: -> MMA Fight Store -> GripedoTrainer -> Jiugo -> Killed By Technology --------------------------------------------------------------------- Please check out Dan Garner's website for more info about his coaching business and coaching mentorship programs at www.coachgarner.com

08.01.2022 It's great to have this young superstar with us, every session we are seeing a decent amount of progress. Unknown sponsored BJJ athlete Seth Crossman is currently in a 'structural balance' training phase. The purpose of structural balance is to iron out any strength discrepancies between left & right sides of the body, as well as the upper and lower body, as well as the agonist/antagonist muscle groups. In this workout, we are in the beginning stages of teaching Seth the Dead...lift, hitting the 'front foot elevated split squats' for unilateral quad dominant structural balance, dead bugs and ab wheel rollouts to strengthen Seth against lumbar hyperextension, and standing calf raises to strengthen Seth's ankles and increase their range of motion. Every great athlete has to start somewhere, and although Seth is still in the early stages of his strength & conditioning training we can see huge potential - and we're already seeing massive development in a very short period of time. This is otherwise referred to a 'newbie gainz'. Call it what you want, the sky is the limit for this young killer!

03.01.2022 Seriously IG, let's start talking realistically about these things. Mac. @captdavidgithens - @instagram please restore the following account @darustrong . I am very aware of the reasons the account was closed. However I am also aware of your policy of closing accounts (based on someone’s accusations) and not asking questions. The posts in this persons account met your guidelines. If there was an exception (s) it was not intentional AND they were totally of benefit to that party. Let’s do this the fair way, reactivate the account then explore if there were any damaging violations. Let’s show some holiday spirit here. #befair #doitright #instagram #darustrong #poorpolicy @dsp_training_center #favoritism #discrimination #unfair #poorcustomerservice #igappeal

01.01.2022 Another example of a body composition training session, Tina Trinh is working hard to lose fat in between her GPP and 'more' SPP phases. --------------------------------------------------------------------- We have designed a training program to bridge the gap between fight camps for Tina, as well as shed some fat to take stress of weight cutting out of the equation come fight day. --------------------------------------------------------------------- As is the case with amate...ur MMA fighters in Australia, there is not the luxury of a 24 hour weigh-in a lot of the time - we want our amateur fighters walking around as close as possible to their competition weight to avoid extreme weight cuts and de/rehydration. --------------------------------------------------------------------- With Tina having just come out of a very heavy SPP training phase, these high volume, high density, high metabolic demand phases serve as a great deload from RFD, power, relative and maximal strength phases. --------------------------------------------------------------------- Today's session went like this: A) High Bar Squat 15-12-10-10 @4010 tempo B1) Safety Bar Good Morning 3x12-15 @3010 tempo B2) FFE Split Squat 3x12-15 @3010 tempo B3) Standing Calf Press 3x20-25 @2010 tempo C1) Military Press 15-12-10 @3010 tempo C2) Neutral Grip Pulldown 3x12-15 @3010 tempo D) Aerobic Power Intervals --------------------------------------------------------------------- All of the loads for the compound lifts are calculated off a percentage of the actual 1RM to ensure we are applying optimal amounts of mechanical stress on the body. --------------------------------------------------------------------- For more info, shoot me a DM. Be sure to follow us to stay up to date with our videos! Mac. See more

01.01.2022 Happy 2019 everyone!! To bring in the new year, Brenton Mc and Macgregor McNair welcome back the founder of Muscle Nerds , Luke Leaman (see episodes #2 & #3) and the founder of Mach Performance/Aussie Powerlifting superstar Ben Machar (see episode #13). ---------------------------------------------------------------------Listen NOW on: iTunes -> https://goo.gl/6t2gK3 SoundCloud -> https://goo.gl/c5h87x Stitcher -> https://goo.gl/Yq859t... ---------------------------------------------------------------------In a very NSFW episode, the boys crack open a bottle of blended Scotch Whiskey and let the conversation flow. The range of topics covered in this broad conversation include: ---------------------------------------------------------------------* Autoregulation and recovery in training * Trauma and emotional considerations in coaching general population * Incorporating "Least Mode" in your training * The biochemistry of fat-loss * The nuances of coaching for general population * Nervous, emotional, muscular, cellular recovery * "The Lactate Scout" * Metabolic flexibility * Poop health, PM Isaac Davidson * Fight/Flight/Freeze/Facade * Modern medicine in strength/health training * Ben Machar's approach to coaching general population * Minimum recoverable volume * Lifting technique as a priority * Ben's theory of autoregulation * Sympathetic/Parasympathetic drive * The 'Coach's eye" * The state of the Personal Training Industry.... * The Muscle Nerds Education Program * Paying homage to your source of information * Paying respect and homage to Charles R. Poliquin (RIP) * The future for Strength Sensei * Luke Leaman NOW DOES BJJ ! * Luke's experience with BJJ, white belt philosophies * Ben Machar's powerlifting journey * Online coaching and the "personal" element of coaching * Working with stressed out/overwhelmed clients * Being transparent on social media about wins and losses * BJJ philosophy .... and much, much more! ---------------------------------------------------------------------Special thanks to our sponsors: MMA Fight Store GripedoTrainer Jiugo Killed By Technology We sincerely hope you enjoy the episode, Cheers. Brenton & Mac. See more