It's a full-time job with overtime every week. Eating, training, recovering, and resting is all I do during camp. Usually 15 hours plus per day, 6 days a week. A typical training day for me includes a morning session with my strength and conditioning coach Darren Drabin. We do stretches and anaerobic work. Our primary goals are to build strength and remain explosive, but not build mass. When we do heavy lifting, we make sure to maintain long rests between reps. We always super set the morning session with some explosive movements or plyo (exercises in which muscles exert maximum force in short intervals of time) in order to remain explosive and powerful. We finish off with sprints or tabata (high-intensity interval training that involves fast-paced exercises) to try and emulate a fight scenario.
After the morning session, I work with my wrestling MMA coach, Danny Castillo. Doing high-intensity drills mixing in Jiu-Jitsu and wrestling for about an hour. I'm using my wrestling to look for submissions and ground-and-pound. Depending on my opponent, the drills will include some of the tactics that they may use in the fight.
After the morning sessions, I typically do some recovery work. Depending on how banged up or how I’m feeling, I will get a massage at CMT Sports Therapy, do some cryotherapy at US Cryotherapy in Roseville, see my chiropractor at Elite Spinal or do a floating session at Capitol Floats. These are my go to recovery spots. I also use Josh Manuel as my mind coach to help me visualize and prepare my mind for battle.
Monitoring heart rate is also an important part of my training. When sparring and getting into exchanges like a take down, a scramble, or a flurry - monitoring my heart rate helps optimize my performance at different beats-per-minute (BPM). My heart rate can spike up to high 170 BPMs, or like today, I got up to 183 BPM. This helps me develop the proper pace to remain optimal for the entire fight. There are a lot of energy systems that guys use and in order to be successful, you have to have one.
Not every day is the same, but we try to stay consistent. We will mix in Jiu-Jitsu with my coach Chris Holdsworth, as well as organized practices. I’lI do some MMA sparring in the middle of the week with the great fighters from Team Alpha Male and on the weekend some box sparring with pro boxer Ruben Torres.
After a long day I head home to eat and rest. I might do an epsom salt soak to get some magnesium and/or red light therapy treatment before going to bed. I’m typically out before 10pm and I wake up and do it all over again the next day.
Well, since I have to make weight, my diet is very strict. I get up around the same time every day and have a light breakfast. Every day I make sure I have all my meals and snacks that I'm going to need between training sessions. Everything from my food, my clothes, and all my gear is packed and ready to go so I can maximize my training time.
In between training sessions, I eat some snacks to gain a little energy. Then for lunch I have protein, veggies, and carbs. Once done training, I head home and have a small dinner. Yeah. That’s pretty much it.