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.”

Multimedia

Kürzlich
UFC 179 weigh-in at the Maracanãzinho Gymnasium on October 24, 2014 in Rio de Janeiro, Brazil. (Photos by Josh Hedges/Zuffa LLC/Zuffa LLC via Getty Images)
24.10.2014
Catch up with featherweight contender Conor McGregor on the beaches of Brazil and UFC 179 stars Jose Aldo, Chad Mendes, Phil Davis and Glover Teixeira in the days leading up to their bouts in an all-new episode of UFC Embedded.
24.10.2014
Megan Olivi sits down with UFC light heavyweight Phil Davis for an extended interview. Hear Davis discuss life growing up, his famous pink shorts and his bout against Glover Teixeira at UFC 179.
24.10.2014
Fan favorite Conor McGregor meets with the media following his UFC 179 Q&A in Brazil
24.10.2014