HOW TO TRAIN FOR DUMMIES

The fitness landscape is littered with half truths and all out lies. And charlatans. And phonies. And fakes. And jerks. Anyway, back on topic. There are no shortcuts but if you follow these not so easy steps you will be well on your way towards being strong and probably better looking.

Step #1: Study up. Learn how to train. Do a simple internet search here. If you followed the jump you should be good and confused by now. Fear not and proceed. 

Step #2: Assess yourself. Take a long look into the mirror and ask yourself if you are the best version of yourself. Are you weak or strong? Are you stable or unstable? Can you run, jump, and crawl? Are your muscles tight or loose? Any injuries or other health concerns? The answers to the above questions will inform your training plan.

Now get some baseline numbers. Measure your waist, arms, legs, chest, and neck. Weigh and measure yourself to get your Body Mass Index (BMI). Get your resting heart rate. Write everything down in a log and date it. This is your baseline self-assessment.

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Step #3: Get a second opinion. Go to a trusted professional with a background in health and sports. Make sure that person is up-to-date in their information. Professionals assess hundreds if not thousands of people over the many years of their careers and they are likely to have better information than you or the muscle magazines. Ignore everything you read in Men's Health, Maxim, or The Yoga Journal.

Start by going to see a medical doctor. Get a physical exam to make sure you are cleared for exercise and diet.

Stick to the basics. Exercise, rest, ingest minimal sugar and alcohol (ahem). Avoid stress. Experts currently advocate Mediterranean-style cuisine as the most balanced and healthful diet. 

Step #4: Get tested. Accurate biological and physical data requires testing. Five basic things may be assessed. They include your general health (including blood work and EKG/stress test), flexibility and function of your joints and muscles, body composition, resting metabolic rate (RMR), and maximal oxygen uptake (VO2). A simple blood test analyzed by a medical doctor can reveal many things from a simple vitamin deficiency to life threatening disorders. By doctor I mean one that has a certified medical degree. A doctor who's practice is rooted in science. Your psychic nutritionist/chiropractor is not qualified to analyze a blood panel. 

Okay, back to the numbers. Knowing these values provides information against which to compare future testing. This builds a longitudinal record of your training. Testing over a period of months can reveal if you are improving. These numbers should inform a science-based training plan, one designed by a experienced coach. Yes, many coaches disagree on what the data means and how to use it. That's why the benchmarks are important.

Step #5: Set goals. Work on your own or with your coach to assess attainable short term and long term goals. Build muscle, lose weight, get toned, increase skills, improve your vert jump. Whatever, but you should have a goal. A plan is a plan because it has definable goals. In other words, your training is pointing towards a finish. 

Pro tip: WRITE YOUR PLAN DOWN IN A LOG AND DATE IT. 

Step #6: Go shopping. This is part two of Step #1. Start with Robert Forster’s book Healthy Running Step by Step to acquire a basic understanding of body mechanics, injury prevention, strength and stability training, interval training, and training structure. Buy it in GOODS or in the gym's pro shop. From there you may want to check out online resources like Training Peaks. Buy a heart rate monitor strap or watch/strap combo. The least expensive route to go is to use a free app on your smart phone coupled with a Bluetooth-supported heart rate strap. We have the Scosche RHYTHM+ online and in the store. Buy a bike, some sweet shorts, new Sabas boxing gloves, boxing/wrestling or weightlifting shoes. You need the tools of the trade. Using ratty old equipment provides little incentive to train. New equipment will give you wings. Trust me on this one. 

Pro Tip: Try Strava, MyFitnessPal, MapMyFitness, Wahoo Fitness, etc.  to log your training information. 

Step #7: Make a plan. You should build a program to achieve your goals, no matter how modest or lofty, with or without a coach. The simplest plans are just a combination of ideas. Maybe it's to train 30 minutes a day or take three classes a week. Maybe add nutritional and weight loss ideas like eliminating sugar and alcohol from your diet. A general rule of thumb is that frequency trumps all. Working out daily (including active rest like stretching, foam rolling, walking, etc.) is the most important first step. Get your diet right. Doing something physical every day is much better than killing yourself on Saturday by taking four back-to-back classes.  

If you want to get more specific, an experienced and sensible coach and concrete data will go a long way to making your training plan usable, progressive, and effective. Our coaches start by dividing your year into units of time and work using a framework called Periodization. Using this framework, each three to four month period is divided into weeks and days with specific activities called out to help you move forward. Your plan should develop in the following areas and in specific order, from endurance to strength to power to speed. 

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The structure works like this. Each three week period of work is followed by one week of rest, and each of period is greater (in duration or workload) than the period before it until you begin to taper and peak. Then there's a period of rest before you start it all over again, but scaled slightly higher as your baseline fitness grows. Older athletes or those with limited time or mobility will have to make adjustments. 

Sounds complicated? It is complicated. That’s why you use a coach or other resource to help develop your plan. 

Step #8: Stick to the plan. Sounds intimidating? Complicated? Well, simple goals are good as well. Changing your diet or increasing the frequency of training can be the plan. The important part is to not do too much too soon. Just build better habits.

Step #9: Rest. I know we dealt with this earlier, but rest is so important it deserves it's own section. Rest is just as important, if not more important than hard work. Rest occurs weekly, between periods, and sometimes in what athletes refer to the "off season," a time when the athlete takes a physical and mental break from training. What constitutes rest? In some cases it's the elimination of any intensity. In others it's a simple reduction in overall volume. 

Pro Tip: Over-training is the leading cause of injury and burn out. We have a saying, “It’s better to suck from under-training than over-training."

Step #11: Reassess. Retest, run through the listed steps and repeat.  

Okay, so you're off to the races. Let us know if you need help with this. Coaches standing by. 

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FRANK TRIGG: AMERICAN HUSTLER

Matt Hughes v. Frank Trigg II was the first fight to be inducted into the UFC Hall of Fame. It’s widely known that UFC president Dana White considers this fight one of his all-time favorites- not just in MMA, but all of sport. According to White, the roughly four minutes of that fight “showed everything that is great about the UFC.”

Why honor this fight above all others as the first pick? It wasn’t to recognize Hughes, already inducted into the UFC Hall of Fame. This honor requires that we look at the heel of the fight. One of the first bad guys in MMA. The heel who came before other notables like Josh Koscheck, Chael Sonnen, and the current heel du jour, Conor McGregor.

Who is Frank Trigg?

No word comes to mind more in Frank Trigg’s presence than "hustle."

There was a time when the word "hustle" wasn't pejorative - it was used to describe hard work and the mental fortitude consistent hard work required. It was an intangible quality that was hard to quantify but nonetheless was easily spotted by those who had an eye for it. It's time to reclaim that word from the shadows and give it its due as a badge of honor.

In that spirit, Frank Trigg is the consummate hustler.

One of seven brothers raised in Rochester, New York, Trigg was hustling for attention from the get go. The brothers were physically competitive and achieving on their own was a necessity and encouraged. All were considered good athletes in high school yet none save Frank thought about doing anything with their talent. Of the siblings, Frank was the most determined. Picture a 10-year-old walking three miles one way for a kung-fu lesson.

This determination defined Trigg’s fighting style. When asked about it, Trigg responds in succinct, staccato soundbites: “I'm the gas pedal. I go harder than the other guy. He'll want to quit. 100 miles an hour. As fast as you can go. Constant pressure - a berserker kind of style.” When a comparison is brought up between that style and that of Wanderlei Silva in Silva's prime, he welcomes it, just making the distinction that they had different tools they brought to achieve their objective. Silva had Muay Thai and BJJ. Trigg had wrestling and boxing.

His approach to marketing as an MMA fighter demonstrated similar verve. He launched his own brand - Triggonomics, opting to promote himself alongside anyone who would throw him extra cash to supplement the meagre payout from the UFC and their competitors. This was in the early 2000s and Trigg’s two title fights paid less than $15,000 apiece; a far cry from the six to seven figures awarded to headliners today.

Trigg credits a summer from his youth when he was grounded for missing curfew as the time he began to understand self-promotion. Barred from the outdoors, Trigg read voraciously including a biography of Muhammad Ali. He read that Ali was tutored by none other than genius promotor Aileen Eaton of Olympic Auditorium fame. Eaton put Ali together with Gorgeous George and Freddie Blassie, two huge wrestling personalities that inspired Ali’s “I am the greatest” shtick. What Ali went on to achieve is legend. Trigg modeled Ali and sat opposite Matt Hughes’s equally manufactured country boy persona. Most fans hated "Twinkle Toes" Trigg and that’s the way he planned it.

The fights that defined Trigg’s career are also the ones that ended it. He fought and lost to Hughes twice for the UFC Welterweight Championship. On paper Hughes was no match for Trigg, a superior wrestler and striker. Yet as with most combat sports (and sports in general), just because entity A defeats entity B, and entity B defeats entity C, entity A does not automatically beat entity C. To wit - Trigg beat fighter Dennis Hallman twice. Dennis Hallman beat Matt Hughes twice. Snatching defeat from the jaws of victory in both, Trigg’s hustle failed and he was never to test for the UFC championship again.

Trigg’s transition from professional fighting to professional non-fighting life was nothing short or incredible. Name an MMA promotion and it's likely that Trigg has fought for it, provided commentary for or about it, or both. He's famed for fighting early on a PRIDE card so he could provide commentary during the rest of the show. Trigg is MMA's perpetual motion machine. Go ahead. Use that search engine at your fingertips. Type “Frank Trigg” into the little box and press enter. Hours later, if you listen to every interview, read every article, watch every available clip on YouTube, you'll still only have scratched the surface.

The transition wasn’t easy. Trigg found himself outside the inner circle of the UFC after working and fighting for rival PRIDE in Japan. A natural born shit talker, Trigg pushed himself further and further away from the organization that was to come to control the sport. Things peaked when Lorenzo Fertitta, casino owner, entrepreneur, and co-owner of the UFC, showed up at the wedding of a mutual friend. Trigg describes how the crowd parted “like the Red Sea.” Fertitta directly called Trigg out on the trash talk. Trigg explained that it was all part of his job - he had a mortgage and PRIDE was writing the paychecks. The path to peace was laid.

Just when things started to warm up again with the UFC, an altercation with UFC announcer Bruce Buffer deepened the divide. Buffer made the error of getting between Trigg and Dana White just as Trigg was speaking to the UFC president about getting back into the organization. As the story goes, Trigg's hand flew out and delivered Buffer a blow. This popped off as the elevator doors were closing. For 10 floors, White, White's bodyguard, and UFC commentator Mike Goldberg were wide-eyed witnesses to the surreal spectacle of Trigg and Buffer exchanging blows. When the elevator doors opened, the action stopped, and both Trigg and Buffer (friendly then and friendly now, by the way) stopped. Buffer looked down and his thumb was a wreck. His shirt was stained with blood. After a quick trip to a Vegas ER for some stitching, Buffer has claimed, he was back on the town, ending the night successfully by retiring for the evening with a "beautiful woman." Stories like this are the legends of MMA, the oral history - not televised, photographed, packaged, and produced - that will equally cause fan, fellow fighter, and journalist alike to question the story's veracity. Like the "Judo" Gene LeBell - Steven Seagal story that ends with LeBell standing over an unconscious (and soiled) Seagal.

Over the years, the UFC has warmed to Trigg yet again, culminating with the Hughes v. Trigg II induction into the UFC Hall of Fame. Today, you can find Trigg hosting regular interviews on a show called "Toe to Toe with Trigg" at mmaoddsbreaker.com, interviewing popular fighter after popular fighter. His fighting history and extensive network of friends insures a constant flow of top talent: Randy Couture, Gilbert Melendez, Michele Watterson, Johnny Hendricks, etcetera. When Trigg speaks, it's with his patented no-nonsense, take-it-or-leave-it directness that’s become Trigg’s hallmark. A more circumspect personality, given to nuance, affectations of politeness, or being "nice" will likely find him abrasive. MMA fighters have themselves been so rattled by his cutting commentary that they've publicly confronted him. Remember, though, that "niceness" is a strategy- a form of manipulation, a mask of harmlessness and pleasantry. Trigg may paint his toenails, but he certainly doesn't gloss over what he says. Conor McGregor felt so burned by Trigg’s analysis that he won’t let Trigg interview him for anything. Ever.

Currently, Trigg coaches at Strong Sports Gym in downtown LA, alongside fellow former UFC fighters Mac Danzig and Vladimir Matyushenko. He's actively involved in work as a stuntman and is working as a referee in the major fighting organizations save the UFC, where his debut there is imminent. His interview show is well received and he stays involved and active in all aspects of social media, regularly speaking his mind on issues both inside and outside the cage.

Trigg muses: “Every morning when I wake up, I think ‘How can I win today?’ I’m still very competitive in everything I do.”

The hustle.

~ Michael Martin

 

Frank Trigg started wrestling when he was 12, eventually competing in NCAA's Division I, and was an Olympic trials wrestling finalist. He also holds a 2nd degree black belt in judo. An original member of Rico Chiparelli's RAW (Real American Wrestling) team, Trigg trained with the likes of Randy Couture, Dan Henderson, Vladimir Matyushenko, and Matt Lindland, becoming one of the first MMA fighters to excel at all aspects of the game- striking, clinching, and groundwork. Connect with Trigg on Twitter, Facebook, or visit his website at http://www.franktrigg.com/. Trigg can also be found on IMDB, YouTube, Instagram, and LinkedIn. His Acting Resume and Stunt Profile are available by clicking on the links provided.

WELCOME TO STRONG SPORTS GYM

Strong Sports Gym (SSG) is a modern gym facility featuring group and individual instruction in sports performance, boxing, wrestling, mixed martial arts, and conditioning. 

In a world of fitness fads, SSG focuses on the basic building blocks of strength, conditioning, nutrition, and mastery of essential and proven skills. With sports science at its base, classes stress awareness, preparedness, and health to ready students for competition, self-defense, and general well-being.

We take great pride in the quality and experience of our in-house coaches and visiting experts. The legendary Mac Danzig, Frank Trigg, and Vladimir Matyushenko head up the Mixed Martial Arts, Submission Grappling, and Wrestling programs with visiting athletes like Kengo Ura and Seiko Yamamoto filling out the roster. Coach Moe heads up the Boxing program, a coach much sought after for his prodigious talents inside and outside the ring. Assistant coaches Howard Liu, Maynard Ancheta, Benjamin Lee, Adrian Gonzalez, and Matt Aguila bring great experience and expertise to a program focused on fundamental skills and self-defense. SSG founder Willard Ford assists with all classes and coordinates the schedule, conditioning program, and sparring practice throughout the week.

SSG is an ultra-clean, friendly, and professionally maintained facility that is welcome to all.

THE CASE FOR WESTERN MARTIAL ARTS

My name is Willard Ford and I am the owner and one of the coaches at Strong Sports Gym. My introduction to martial arts was through Paul Le Mat (John Milner in American Graffiti) who held mitts for me and took me through the basic punches of boxing. Jab, straight right, left hook, and uppercut. To be honest, it didn't really hold my interest.

To my young mind, boxing could not compete with the pull, complexity, and mystery of kung fu. The 1970s were awash in Orientalism: we watched Godzilla and ate sushi, Bruce Lee was cool, and kung fu was real. A small but pugnacious kid, I chased the black belt and built myself up into my image of a tough guy, complete with a bad ass uniform and hundreds of deadly techniques at my disposal. David Carradine reminded me daily that nothing more deadly than the splashing hands of China.

Then it happened. I went to a Brazilian Jiu-Jitsu (BJJ) class and was thoroughly exposed. I was choked, locked, and smothered into submission. Despite years of what I believed was hard and realistic training, I was beaten after only a few seconds on the mat. So back to the drawing board as I explored BJJ, judo, Thai boxing, and more realistic kung fu styles, all in the quest to redeem myself.  After years immersed in eastern methodologies, I regained my confidence and thought I had it all worked out.

Ironically, it took going to Japan to begin to understand western martial arts. In 2002, I went to interview and train with Kazushi Sakuraba, the shining star of the Pride Fighting Championships, then the world's premier mixed martial arts (MMA) organization. The few hours I spent at Takada Dojo watching and working out set me on a new path that informed my study ever since. I was deeply committed to the study of BJJ and believed it the ultimate martial art, having proven itself almighty in the MMA competition. But five minutes on the mat with Sakuraba told me a different story. His movement was foreign, more complete than anything I'd felt before, and every move a setup or trap that led to a finish. From standing to rolling I was completely helpless. So once again I was humbled by my single-minded focus on looking eastward for answers. The irony was not lost on me that a Japanese guy doing western wrestling was beating an American obsessed with Brazilians dressed in Japanese kimono and doing judo.  

I returned to the States determined to find a place to train that captured both the spirit and movement I experienced that day. I read about Frank Trigg and Rico Chiapparelli in the now defunct Grappling Magazine. It detailed their methods and training at the R.A.W. (Real American Wrestling) Training Facility in El Segundo, California (now called R1 Gym and located in nearby Inglewood). The article described a style with wrestling as its base and Chiapparelli as the maestro who had figured out how to apply wrestling to the emerging MMA game. A mere 20 minutes away, I grabbed my gear and drove to the gym. At R.A.W. wrestling connected the space between striking and ground fighting so it was elevated, not avoided. Each movement was designed to achieve dominance. While all techniques were considered, they had to fit into the wrestling and vice versa, and they had to represent the most current and informed practices.

So this all begs a question. Were my failures mine or was my training inadequate? After a few months at R.A.W. things started to click. I could go into any school and participate and even beat some guys. I’m no great athlete or competitor, but I could see it was working. And I could see the R.A.W. fighters prove the methods in front of me, taking on all comers from all styles. These guys were real martial artists who lived the gym maxim, “Anyone, Anytime, Anywhere.”

When I opened Strong Sports Gymnasium in 2009, it was to provide the most informed and expert training possible. I brought in professional coaches and ex-fighters like R.A.W. alumnus Frank Trigg, Vladimir Matyushenko, and Kengo Ura. I also partnered with key striking coaches in western boxing and Dutch-style kickboxing, as well as subject matter experts in physical therapy, sports performance, and diet and nutrition. With the integration of western wrestling and boxing as its base, the curriculum of Strong Sports Gymnasium is committed to the best and most effective practices and how they fit together.