Undefeated in the past four years, at 13-1 Ryan Jimmo is one of Canada’s most promising MMA prospects.
The Big Deal is in the thick of training camp for a championship bout with fellow Canadian Dwayne Lewis at MFC 28 on February 25 in Edmonton Alberta and has offered to write about his preparations for the biggest fight of his career via a weekly training blog published every week leading up to the fight here at CagePotato.com.
Check out Ryan’s latest entry after the jump.
This week I’ve decided to use a bit of a different format than I did in the previous weeks. I’m going to be outlining my optimum training schedule as well as my nutritional philosophies and some of the principles that govern both systems.
So here, in all its glory is my weekly training schedule:
AN-Athletes Nation HB – Hayabusa FL-Frank Lee’s UA -University of Alberta
Mon (am) AN – Sprints & Weights (2 hrs) (pm) FL – Stand-Up (1.5 hrs)
HB - Wrestling (1.5 hrs)
Tues (am) AN - Tempo Run & Core (1.5 hrs) (pm) UA - Wrestling (1.5 hrs)
HB – Jiu-Jitsu (1.5 hrs) HB - Teaching (1 hr)
HB – Sparring (1 hr)
Wed (am) AN – Weights, Med Ball Throws (pm) FL - Stand-Up (1.5 hrs)
& Box Jumps (1.5 hrs)
Thurs (am) AN - (1.5 hrs) (pm) UA - Wrestling (1.5 hrs)
HB - (1.5 hrs)
*Repeat of Tues
Fri (am) AN - (1.5 hrs) (pm) FL - Stand-Up (1.5 hrs)
*Repeat of Wednesday
Sat (am) AN - Weights (1 hr) (am) HB - Jiu-Jitsu (1 hr)
Sun R&R (Rest and Recovery)
Mon (am) Wash, Rinse and Repeat…
This the training program and volume I undertake each week – or at least I make my best attempt to undertake. Basically, I wake up every morning, train, take a two-hour nap and resume my training in the evening.
One thing I hear people complaining about a lot is time management. "I don’t have time,” or “I wish there were more hours in the day," or "time management is so hard with my schedule," to which I say BULLSHIT!!!! Time is easy to manage, in its present form as we understand it, it’s a rather stable constant. There are 24 hours in a day. The only variables are the activities you plan on doing, and you’re in control of them. You have 24 hours in a day, X amount of activities and Y amount of time for those activities. A few simple calculations and your time is managed.
Now energy, THAT is the most difficult thing to manage.
Time has one constant and a few simple variables. Energy is almost always in a constant flux. The formula that decides up how much energy you have is made up of mostly variables that are hard to quantify. From physical activity, stress, sleep, motivation, rest and recovery, nutrition and supplementation – and these are just the basics – all of these factors affect how much energy you have available. To make things even more difficult, they all function synergistically with one another, constantly changing their base value. For instance, if you have too much stress in your life, it affects your sleep, which usually affects how much energy you can put into physical activity and so on and so forth. On the other side of the coin, if you are good at dealing with stress you sleep well, which makes it easier to eat well and gives you more energy to train, which motivates you.
Of all the variables I listed, there is only one that we have complete control over and can treat as a constant as long as you’re mindful of it and that’s nutrition.
I’m very proud to call myself a natural, drug-free athlete but I know in MMA there are some competitors that cannot say the same. When one is natural, nutrition becomes a more important factor than the others. I eat 5-7 meals a day and each of those meals consist of 40-60 grams of protein, as well as additional complex carbohydrates in the meals I eat prior to training. I eat a moderate amount of fruit in the morning to raise my blood sugar levels and I also consume simple carbohydrates right after more intense workouts to aid my body’s recovery.
There’s a bit of a trick to eating for MMA. Fighters must consume enough fuel to give them energy for their high demands and increased workload, but at the same time, most must try to maintain a state of calorie deprivation in order to sustain or cut weight. This is tricky. If you don’t eat enough and you become over-trained and burnt out, eat too much and you don’t lose weight.
I use two philosophies to circumvent these problems.
One idea I borrowed from physics; it’s called “the contrasting principles paradigm.” The other is a bodybuilding/fitness theory that I employ that deals with diminishing return.
The Contrasting Principal Paradigm states several things but the info I take from it is the part that says that “a stimulant will have a greater response depending on the extremity of the system or environment it’s affecting.” I use this principle to put spikes in my metabolism when I’m in a calorie-deprived
Diminishing returns occur after you’ve been dieting for a while and you stop losing as much weight. If someone is eating 5000 calories a day and drops to 3000 a day, they will shed a lot of weight initially, but then the body won’t respond in the same manner again. If someone is eating 5000 calories a day and drops to 4500, they will shed some weight, then when they stop responding to that caloric intake and drop down to 4000, the body will respond again and so on and so forth. The trick to weight loss is to cause miniature paradigm shifts in the body on a regular basis so your body can continue to lose weight.
Well, that’s it for now.
This week I let my inner nerd come out a bit, but next week I promise to get back to the nuts and bolts of my day-to-day training.
As Albert Einstein once said, "Great minds have always encountered resistance from mediocre ones."
Ryan "The Big Deal" Jimmo