Advanced Sports Performance D'Angelo Kinard

w/ Team Lloyd Irvin’s Strength & Conditioning Coach D’Angelo Kinard. -Advanced Sports Performance ASP!

Mixed martial arts is an extremely demanding sport. Technique is king in the realm of gladiators, but conditioning is often what separates the chumps from the champs. MMA workouts must combine cardiovascular endurance, muscular power,  endurance and mental conditioning. Any good MMA preparation program will include each of these elements. Through my work with top MMA and Brazilian jiu-jitsu athletes, I have discovered a regimen that both physically and mentally challenges them.

MMA workouts should start from the ground up. Prioritizing leg conditioning will ensure you are strong in both your “stand-up” and “ground” games, and that you will stay fresh in the later rounds. Another important tip: devote ample time to the muscles that you don’t see when looking in the mirror—hamstrings, glutes, back and triceps. It makes little sense to focus on “show” muscles when what you need most are “go” muscles.

Conditioning Program

Simplicity is important when beginning a conditioning program. Confusing or highly technical exercises can negatively impact workout intensity, at least in the beginning. The intensity level must match your training experience, then grow increasingly more demanding over time. With that in mind, the following program is designed to produce a quality, effective full-body workout regardless of your individual training experience.

D'Angelo Kinard

Big 100

• 100 Squats
• 100 Push-Ups
• 100 Hip Bridges
• 100 Fire Hydrants (50 reps per leg)
• 100 Pull-Ups
• 100 Crunches

Complete one full circuit of each exercise. Take a 60-second break. Then break the workout into three supersets (Squats and Push-Ups; Hip Bridges and Fire Hydrants; Pull-Ups and Crunches). During a three-minute round, complete one superset, then take a 60-second break. Move onto the next superset and take a break; then finish the last superset. For best results, use a clock to maintain precise work and rest intervals.

The goal during the first week is simply to complete the entire workout. Yes, the workout has a lot of repetitions, but this is intentional. Your first objective in

Strength & Conditioning Coach D'Angelo Kinard

becoming a highly conditioned competitor is to overcome the mental obstacle. The prospect of performing 1,200 reps of exercises may seem impossible. But once you have completed the workout, you will be amazed how much stronger you feel both mentally and physically. As you continue to perform this workout, your conditioning levels will increase greatly as well.

Who is Coach D?

D’Angelo Kinard is the founder of Advanced Sports Performance (Washington, D.C. Metro Area). He is a certified personal trainer, and he also has a certification in sports nutrition. He has worked with a variety of clients—including MMA fighters, professional athletes, SWAT teams, collegiate and professional football players and champion natural bodybuilders—as well as several sports teams. Kinard has personally trained five Brazilian jiu-jitsu World Champions. He has a bachelor’s degree from Trinity University and a master’s degree from the University of Maryland University College. To learn more about his training methods, visit advancedsportsperformance.com.

HE IS THE MAN!! Thanks Coach D!!!!

“Your Workout is Our Warmup!”

http://www.youtube.com/watch?v=1_-6oiR7Rjg

Nate Diaz vs Jim Miller UFC FOX 3 Wins via Guillotine Choke 2nd Round

Awesome weekend of FIGHTS!

The UFC on FOX 3 wasn’t a let down at all. It was a SICK A%$ FIGHT CARD!

Alan Belcher beat the mess out of Palahares! Well… the end of the round Alan ended beating the mess outa him, after fighting off all those freaken leg lock attempts. (I almost had anxiety hoping Palahares didn’t get a hold of a limb and splash ligaments all over the arena)

Anywhoo!

How was that Nate Diaz vs Jim Miller fight? SICK HUH?!?!

Im a huge Diaz brothers fan! They dont care what anyone says or thinks about them. They are all about their TEAM! I really admire that about them.

Nate Diaz choked out Jim Miller in the 2nd round of their UFC FOX 3 MMA fight via Guillotine choke.

Since the guillotine is one of my favorite moves I broke it down step-by-step in the video below!

ENJOY!

http://www.youtube.com/watch?v=nkrt5vz79c0

Frank The Crank Camacho & Michael Chandler Bellator Lightweight Champion

Congratulations to Bellator’s Lightweight Champion Michael Chandler in his recent win over Akihiro Gono!

Michael Chandler is one of the toughest and hardest working dudes I know!

A very giving guy with a big heart! He runs a non-profit organization Blessed Threads

Blessed Threads is a company that cares and wants to give back. Blessed Threads cares about bringing happiness and hope and blessings to the less fortunate. And they’re betting that you care too – and want to make a difference in the world. For every T-shirt you purchase, Blessed Threads will make a monetary donation to Friends of Kids with Cancer.

Bellators Lightweight Champion Michael Chandler Helping Children Blessed Threads

Go Chandler! Got your back brother! Train harder! Go Get It Mang!

Heres his QUICK FIGHT against MMA Veteran Akihiro Gono!

http://www.youtube.com/watch?v=HA7O3gfJ0DQ

Getting awesome training with these guys as well as a bunch of other World Class MMA Fighters.

Ross has an awesome fight ahead of him, Cub Swanson, in his next UFC bout on FX in Atlantic City NJ! GO GET EM ROSS!!!!

Check out the video below to see Ross and I get some boxing drilling in. OUUSSS!!!

CRANK OUT!

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Article By: MMAJunkie.com

Ross "The Real Deal" Pearson UFC

A featherweight matchup between Ross Pearson (13-5 MMA, 5-2 UFC) and Cub Swanson (16-5 MMA, 1-1 UFC) is the latest addition to June’s UFC on FX 4 event.

The bout was first reported by ESPN and later made official by UFC execs.

UFC on FX 4 takes place June 22 in Atlantic City, N.J., likely at the new Revel Atlantic City resort, with a Clay Guida vs. Gray Maynard headliner.

UFC on FX 4′s main card airs on FX. It’s not clear where the Pearson vs. Swanson bout will be positioned on the night’s lineup.

Pearson fights for the second time at 145 pounds. The former lightweight and winner of “The Ultimate Fighter 9″ was 4-2 in the octagon before electing to drop to 145 pounds. In his first appearance at the weight, he earned a UFC 141 win over Junior Assuncao. Prior to the move, Pearson had gone just 1-2 in three bouts, slipping a win over Spencer Fisher in between losses to Edson Barboza and Cole Miller.

Meanwhile, Swanson also looks to build on the strength of a win after downing George Roop via TKO at this past January’s UFC on FOX 2 event. In fact, both of Swanson’s UFC fights have come at UFC on FOX events, though neither has appeared on the main card.

Swanson, a three-time “Fight of the Night” winner during his eight-fight WEC tenure is 3-3 in his past six fights and looks to win consecutive bouts for the first time since 2008.

Additionally, a previously reported matchup between C.J. Keith and Ramsey Nijem is now official.

For more on UFC on FX 4, stay tuned to the UFC Rumors section of the site.

ROSS & I TRAINING!

http://www.youtube.com/watch?v=yu-taJJyVcE

Frank Camacho Dune Buggy

http://www.youtube.com/watch?v=Hk_u_gPZT8g

What do crickets taste like?

These crickets Jimmy and I ate kinda tasted like sunflower seeds… YUM YUM! LOL

http://www.youtube.com/watch?v=XC3XGROcdNY

2012 ibjjf Pan Ams Irvine CA

2012 Pan American JiuJitsu Championships Bronze Medalist

This past weekend at the 2012 ibjj Pan American Jiu Jitsu Championships reenforces being a student.

I am! & Always will be a student of Martial Arts. (The beauty of it!)

2012 ibjjf Pan Ams Bronze Medal

recap:
Anticipation:
This has to be most favorite and least favorite part of every fight. Some days you get butterflies. Some days you get a cold sweat. Some days you’re pumped and ready to rock. Some days you have anxiety. Some days you’re scared. Some days you’re sick. Some days you’re out of it. But no matter how you feel, it still doesn’t change the fact that you’re gonna have someone in front of you trying to beat your a$&! The more you compete, the better you get at learning how to deal with these feelings to perform at your best.

Matches:
You’re in the bullpen. Everyone around you is warming up. People have earphones playing their playlist of competition music. You start separating the people that are focus from the ones that aren’t. The the infamous sizing up comes along… You start looking at belt colors then start checking body size if they are in the same weight class.
The ring coordinator then calls out your name and assigns you your mat. You wait side by side your opponent as the referee calls you forward on the mat. I pay respects to the art and to the ways of competition by bowing and humbling myself before stepping on the mats. As I make my way towards the center of the competition mats and the referee, I bow and pay my respects. I bow and pay respects to my opponent. Some people don’t, I do, I do because my opponent  honors and dedicates a part of his life to the art that makes me and many others a better person. Character building. Goal oriented. Disciplined, overall better human being. The more I train and push my body, I learn more about my body physically. “When my body cannot go any further, it is when you can truly train the mind.” [Rhadi Ferguson] & that is when you learn about yourself mentally and in most cases spiritually.

When the referee says “fight!” That is when all the fun begins

Air Sprawl Closed Guard Defense Standing

I am disappointed in my performance. The goal is always Gold! WIN!

I ended up losing in the semi finals via clock choke. The match was one I enjoyed most. Straight off the guard pull, my opponent got straight to work. As he pulled, I attempted to steal the 2 points by going for a takedown. He immediately got his grips and started tilting me, sweep attempts, solidifying position, switching from dela riva to X Guard to butterfly to dela riva. By this point I was fighting his fight. I was in defend mode the whole time. I was fighting to get back into MY position instead of fighting to advance my position while looking for a submission. It was a fight! 5 minutes in he ended up taking my back with one hook, I scrambled out and he sat clock choke finishing me off.
That night I spoke to Master Lloyd about my match. I was thinking the whole time how I was defending the WHOLE time and he was in control of the fight. I thought, ‘why couldn’t I just popped a grip and jumped for a kimura?’ Master Lloyd said if I did, that would be considered the “pivot” of the match. My opponent was always a step ahead and needed a “pivot” point so that I would be in control. If I had jumped the kimura and caught the grip, the whole match would of changed and he would be fighting to defend my kimura, therefore “pivot” the match and Im in control now.

It was an overall fun match. Results needed for the future. Im still marinating on it and soaking in the details.

NOTES:
- Stay in control of the match
- Always attacking
- Be aware of match “pivots”
- Have fun!

Thanks for droppin in! Till next time!

I leave you with this quote from multiple time BJJ World Champion Marcelo Garcia: 

“The more you attack, the more your opponent will make mistakes. The more you attack the more he will have to defend. You shouldn’t be defending all the time. Any time you defend, you are losing the fight, losing time to attack.” 

CRANK OUT!

Uriah Faber Chokes on The Ultimate Fighter Show Episode 2

http://www.youtube.com/watch?v=P-KAzuPez1o

SUNBUGGY Dune Buggy Rental Las Vegas NV

Have you ever done something that made you feel like a kid again??

DUNE BUGGIES definitely did that for me and the whole team that went!

Thank you Monster Energy for hooking it up for Team Lloyd Irvin / Aliiance MMA at SUNBUGGY Dune Buggy Rentals in Las Vegas NV. IT WAS A GOOD ASS TIME!!!!!

Driving these machines through the 15,000 acre desert was AWESOME!

Taking turns, jumping, flying, EVERYTHING!!! It was an amazing experience.

If you ever have the chance to hit the dunes with buggies… I suggest you do it 110%!

Check out the video below!

http://www.youtube.com/watch?v=_oUrUbihSzI

Drysdale JiuJitsu Training Las Vegas NV

Another great day of grappling and wrestling drills here in Vegas!

For an hour and a half we drilled a series of how to recompose position from bottom side control. Robert Drysdale broke down the positions from being on bottom and the different movements to get out and better your position.

The class finished off with positional sparring and cage takedowns.

Intensely Awesome!

Till next time! stay posted…

CRANK OUT!

http://www.youtube.com/watch?v=FUSd-E8PAkY