Article Video - Building a Champion, Phase 4: Power

This is the fourth and final installment of a four part series on our unique and proven system for producing the very best athletes.

Four Phase Approach for Elite Athletes
Phase 1: Structural Phase
Phase 2: Functional Hypertrophy
Phase 3: Maximal Strength
Phase 4: Power

The final installment will be focused on maximizing force application dependent on time also known as power, Phase 4 - Power. This phase will focus on the components of applying the greatest amount of force in the quickest amount of time maximizing lower body power. It is important to follow the strict guidelines for the technique and rest intervals. Nutrition and supplementation, especially pre & post workout nutrition, plays a large role in building muscle. In this article we will be focusing on the exercise portion.

Power
At the end of the 12-week plan the focus is on developing power. Power is a product of both strength and speed. As most athletes, especially football players, need to make quick first moves or plow through defenders, this power component proves to be very useful. We accomplish the desired effect by using movements in the gym that focus on accelerating the weight as fast as possible and minimizing ground contact time. This is best achieved with Olympic Weightlifting movements, such as the power snatch or power clean and their derivatives and specific plyometric (jump training) drills. With this type of lifting the quality of the movement is of paramount importance, therefore we feel that it is necessary to take extra time to learn the technique of the lifts properly. Following many years of world-class competition as a weightlifter Chad Ikei has witnessed countless injuries caused by poor mechanics and inexperienced coaching of these highly technical movements. The coaches at Ikei Performance urge you to please consult with an experienced lifting coach if you plan on using these movements to help you evolve as an athlete.

Basic Guidelines
Don’t forget the importance of Tempo, Rest, Sets & Repetition. Please refer to Part 1 of this installment from the last issue. During the Power Phase the emphasis is on moving the weight as fast as possible while maintaining proper form. For the heavier athletes, the volume or reps may have to be lowered or adjust the number of sets due to the natural loads of body weight. This workout is not meant for conditioning so please allow for the proper length in rest intervals.

An individualized Program
This program is focused on improving hip extensor strength (lower back, glutes and hamstrings). Please note that the workout below is only 1 of 2 lower body programs our athletes perform in the weight room during the week and the entire program changes every 3 weeks. Our athletes will also be performing 2-4 days of energy system training through sprinting, agility drills, stadium stairs or strongman training to name a few, to enhance lower body conditioning and speed.

During this phase it is important for each athlete to choose the appropriate weight for each lift. These lifts require proper technique and can lead to injury if inappropriate weight selection and poor coaching is made. Before attempting this program it is advised to consult with a qualified professional. However, those of you who are qualified to perform these exercises remember this one phrase: “you will only get stronger when you lift heavier weights.” Select the appropriate weights and your goals should be to break your personal bests each time you workout.

A1) Power Clean & Split Jerk
Tempo = XXXX, rest = 0 sec, sets = 5, reps 2+2 (2+1 means perform 1 clean and 1 split jerk then repeat)
A2) Penta Jump
Tempo = XXXX, rest = 120 sec, sets = 5, reps 1 (5 consecutive broad jumps with minimal ground contact time, cover distance)

B1) Paused Db Squat Jumps
Tempo = X2XX, rest = 0 sec, sets = 4, reps 3
B2) Side-Side Knee Tuck Jumps
Tempo = XXXX, rest = 105 sec, sets = 4, reps 6 (jump for height each jump with 3 feet lateral distance)

C1) Backwards Mb Keg Toss
Tempo = XXXX, rest = 60 sec, sets = 3, reps 6 (use a mb approx 10% of bodyweight)
C2) Eccentric Floor Glute-Ham Raise
Tempo = 6-0-X-0, rest = 60 sec, sets = 3, reps 6

Note: The above exercises that are paired with an A1/A2 represents performing one exercise (A1) followed by the second exercise (A2) with the designated rest interval between each exercise. For more information on training programs, log onto www.ikeiperformance.com or email questions to info@ikeiperformance.com.

Article Video - Building a Champion, Phase 3: Maximal Strength

This is the third installment of a four part series on our unique and proven system for producing the very best athletes.

Four Phase Approach for Elite Athletes
Phase 1: Structural Phase
Phase 2: Functional Hypertrophy
Phase 3: Maximal Strength
Phase 4: Power

This third installment will be focused on increasing the athlete’s strength, Phase 3 – Maximal Strength. This phase will focus on increasing lower body strength with an introduction to improving lower body power. It is important to follow the strict guidelines for the technique and rest intervals. Nutrition and supplementation, especially pre & post workout nutrition, plays a large role in building muscle. In this article we will be focusing on the exercise portion.

Maximal Strength
If you were following our programs closely, you should now be in a stage where your lower body function is prepared for greater loading parameters. At the same time, you should have packed on a few pounds of lean muscle mass on your lower body (assuming you have been following proper nutritional guidelines). By manipulating key variables and selecting the proper exercises we are able to increase strength in the major muscle groups within a very short period of time. This phase is critical and is the foundation for the last phase in this 12-week plan in preparation for the power phase. Our athletes tend to put on an average of 40 lbs on their bench press, 80 lbs on their squat and 30 lbs in their power snatch. Please note that we are training our athletes to be the best in their particular sport, therefore, how much they lift in the gym is not our primary goal but as they improve their gym strength overall performance in the game is maximized.

Basic Guidelines
Don’t forget the importance of Tempo, Rest, Sets & Repetition. Please refer to Part 1 of this installment from the last issue. However, please note that the tempo of several exercises is designed to be explosive in nature with minimal or no eccentric loading. Also note that the rest intervals are longer which may seem more then one needs but the realization of neurological recuperation is our goal. It is also important during this phase to challenge the loading parameters by continuing to progressively overload the bar if you complete all the designated repetitions for the designated exercise.

An individualized Program
This program is focused on improving hip extensor strength (lower back, glutes and hamstrings). Please note that the workout below is only 1 of 2 lower body programs our athletes perform in the weight room during the week and the entire program changes every 3 weeks. Our athletes will also be performing 2-4 days of energy system training through sprinting, agility drills, stadium stairs or strongman training to name a few, to enhance lower body conditioning and speed.

During this phase it is important for each athlete to choose the appropriate weight for each lift. These lifts require proper technique and can lead to injury if inappropriate weight selection and poor coaching is made. Before attempting this program it is advised to consult with a qualified professional. However, those of you who are qualified to perform these exercises remember this one phrase: “you will only get stronger when you lift heavier weights.” Select the appropriate weights and your goals should be to break your personal bests each time you workout.

A) Power Snatch Tempo = XXXX, rest = 120 sec, sets = 5, reps 4

B) Inertia Half Squat Tempo = 3-2-1-0, rest = 120 sec, sets = 5, reps 3

C1) Barbell Low Box Step-up Tempo = 2-0-1-0, rest = 90 sec, sets = 3, reps 6
C2) Glut-Ham Raise Tempo = 3-0-1-0, rest = 90 sec, sets = 3, reps 6

D) Pendulum Db RDL Tempo = 3-0-1-0, rest = 90 sec, sets = 2, reps 8

Note: The above exercises that are paired with an C1/C2 represents performing one exercise (C1) followed by the second exercise (C2) with the designated rest interval between each exercise. For more information on training programs, log onto www.ikeiperformance.com or email questions to info@ikeiperformance.com. Our next installment will cover Phase 4: Power.

A Look Behind the Scenes of an MMA Fighter - Day 4-5 (Weigh-in)

Thursday July 17, 2008
Up early as usual, but today is a great eating day for Edwin as this is his “carb loading day.” We’ve nailed his body down to a science where he feels “flat” after 3 days, so we timed his nutritional plan to carb load Thursday & Friday, so all his glycogen stores will be maximize by the time he steps into the ring. Ed’s body weight is right on point so he’ll heat a nice high carbohydrate breakfast followed with lot’s of water.

After breakfast we walked across the street to Best Buy to kill some time before the licensing briefing. Edwin spent extra time analyzing the big screen plasma’s while I looked at the tempting laptops. But after an hour of walking around we decided to head back to the hotel to prepare for the meeting.

Once again we sat in a room filled with MMA’s top fighters and the energy in the room greatly intensified from yesterday’s press conference. Guys that are cutting weight were getting impatient as we all sat in the room waiting one-by-one for the California Boxing Commission to brief each athlete and license every corner men. They obviously started from the top down with the main event fighters first then down to the swing bouts. Edwin is listed as bout number 5 so we had to wait for about 45 minutes before we were called up to certify. Once we got done it was time to go and put more carbs into Ed’s body so we headed upstairs and ordered room service as Ed took the time to take a quick power nap to revitalize before our last training session of the week.

After lunch and a nap Ed spent some quality time with his wife and son. “This is the best way for me to relax,” says Ed about spending time with his family. “Preparation for this fight is my priority, but my life is my family. I have the greatest wife and have been blessed with the pride of my life, Tycen (17 month old son). She understands exactly what I need and supports me in everything I do. There are many times that she keeps me on track and motivated when I lose my focus. Having them here is a way for me to get my mind of the fight and allow my body, mind and spirit be free.” Edwin & his family spent a brief time at the pool and Jacuzzi. “This is perfect, I get to spend time with my son, relax my muscles in the hot tub and my wife get’s to hang out by the pool. But we can’t be out here to long because Chad doesn’t want me in the sun for to long so I don’t get drained and my son get’s sunburned easily so it all works out.”

To see a young man have so much pride and unconditional love for his wife an family shows the maturity, strength and character behind this young man. As a coach this type of balance is necessary when developing a champion. Sometimes a coach has to cross that line and ask the question regarding the distractions a family can have on competition. I took that road with Edwin as soon as we started our game plan for the fight and realized that his strength comes from his family. Therefore we made sure that his family was going to be there for every workout possible up to the day he fights. However, Edwin also knows the importance of recovery and focus, therefore, although he is a true family man he and his family sleep in separate rooms until after the fight is done. This is a sign of discipline and will ensure success.

After family time, all fighters were scheduled to board the bus and head over to the Honda Center for a dress rehearsal for the media. We all met in the lobby and sat on the bus for about 30 minutes then the promoter came on the bus to notify us that the media was not ready for the dress rehearsal and would have to do it immediately after the weigh-ins tomorrow. So we jumped in the limo and had them take us to the No Limits MMA & Fitness Center for our last and final training session.

We had Ed do five six-minute rounds, 3 round of striking and 2 rounds of mat work. Edwin looked phenomenal, punches sharp, kicks hard and ground work is always exceptional. Some of the veteran fighters at the gym noticed Edwin in the gym and commented to me on how good he looked in every way. One fighter mentioned to me that he never new how explosive Edwin was and how fast his hands were. But almost every fighter I spoke to was impressed with how big and lean Edwin looked…he’s no longer a middleweight, look out light heavyweights because Edwin Dewees is going to be a name to be reckoned with in the near future.

After training we got back to the hotel and Edwin had to do 2 media interviews. The first was a radio interview which Edwin was joined by training partner Joe Riggs. This was by far the highlight of the day. Both these guys had everyone in the room balling with tears with stories upon stories. After about 25 minutes, we headed to the Television Talent Interview which was running behind so we decide to grab dinner first then return later.

We had the limo take us to Olive Garden, but right next to Olive Garden was a California Pizza Kitchen…one of Edwin’s favorites. So after asking permission from his coach (me) we headed to CPK for his carb loading dinner. Pizza? Yep, pizza. This was a huge boost for Edwin’s confidence for several reasons. First, usually during this time of the fight preparation Edwin would be barely moving from lack of nutrients from cutting all the weight he would usually lose. Secondly, pizza is a great cheat meal and to carb load (we experimented with this weeks before hand to see how his body would react and the response was very good). Finally, the emotional component of feeling satisfied through one of his senses, taste, is extremely gratifying and a good stress reliever. Although most scientific theory would consider this bad, the practical application of this results are unarguable.

Once we were done with dinner and Edwin was feeling happy with his meal selection we headed back to the hotel for the TV Talent interview. There we sat with legendary MMA Referee “Big” John McCarthy, MMA Fighter Frank Trigg (who Ed fought) and Jay Glazer. They asked Edwin question after question regarding his training, game plan, opponent, his thoughts on the organization and the fight. After 15 minutes of joking, laughing and serious talk we called it a night and headed back to the room. By this time it was 9:30 pm and time to settle down.

We headed to my room to review the training session today and go over the game plan for tomorrow’s weigh-in. We are right on track with weight and should only have to spend minimal time in the sauna tomorrow to make weight, but we won’t have to starve himself nor completely dehydrate his body. Edwin has been extremely disciplined and making weight should not be an issue.

Tomorrow is the big day, we have less than 2 days until the fight and preparation is almost over…then comes competition…battle…WAR! I hope Nogueira is ready for the fight of his life, because Dewees is going to be bringing it.


Friday July 18, 2008
I allowed Edwin sleep in a little longer than usual to minimize the time that he would have to starve & dehydrate himself through out the day. However, he is only 10 pounds overweight (215 lbs) from the night before so he should wake-up at around 5-6 pounds over first thing in the morning. After his wake-up call, we head downstairs to the weight check room and he weighs in at exactly 210 lbs. This is at 9:00 am which means he has enough time to eat breakfast and drink a little water before we head over to the sauna to drop the remaining weight.

Unfortunately the hotel does not have a sauna so we had to head over to a nearby LA Fitness to use their sauna. As we started to head over to LA Fitness by foot-mobile, Mike Whitehead and his entourage was heading that way as well so they offered us a ride and we all piled into his pick-up truck all 10 of us. The entire back of the truck was full of training equipment and luggage so 3 people had to sit on the open tailgate of the truck as we drove along the road. Luckily we didn’t get stopped by law enforcement or lose anyone to a quick turn or bump in the road…but hey, their tough guys so I’m sure they’d be alright if they fell out onto the road.

We got to LA Fitness in one piece but realized they only had a wet sauna (steam room). This is not the best method to lose the water weight necessary as compared to a dry sauna, but this is all they had so we made due. After an hour and a half of shadow boxing in the sauna and being wrapped up in blankets and towels like a mummy, we got down to our desired weight, but wasn’t exactly sure if we were accurate because they didn’t have a calibrated scale so we had to use a home bathroom scale that we had approximated the difference between the official scale and the bathroom scale. By this time it was 12:45 pm and we had to head back over to the hotel to get ready to board the bus for the Honda Center for the official weigh-ins that was scheduled to leave at 1:30 pm.

Well, Edwin was feeling a little exhausted and the walk back to the hotel wasn’t going to happen because he felt like passing out, so I had to waive down some people to hitch a ride back to the hotel. We tried calling a cab but it was a 30 minute wait which would be cutting it close. So after a few shutdowns from not so friendly people, one helpful young man agreed to give us a ride. He looked a little worried at first because there were 6 of us that stoop up when he said he’ll give me a ride back, but he only had room for 3 so Edwin, myself and Joe Riggs jumped in the car while the other guys walked back to the hotel. The guy was still a little edgy but who wouldn’t be when you got 2 scary guys in the back seat that beat people up for a living.

When we got back to the hotel, someone removed the scale for us to recheck Edwin’s weight with the calibrated scale so I was a little upset but could do nothing about it so we just cleaned Edwin up and then got into the bus which took us to the Honda Center. Once we got to the Honda Center, there were over a thousand fans on hand to witness these warriors weigh-in for their respective weight divisions.

First we checked in and was escorted to the waiting room where all athletes hung out waiting for the pre-fight medical evaluation and anti-doping testing. This was a long waiting process for Edwin and all fighters that had to cut weight. We sat around for about 2 hours before finally being called out to weigh-in.

Once Edwin’s name was called by the usher, we were escorted to the main stage where the official scale stood in front of the media and thousand screaming fans. This was it, all the hard work to get down to 205 is now going to be official. It was amazing, the voice of Michael Buffer called out “Babyface Edwin Dewees of Scottsdale, Arizona.” The crowed went crazy people screaming as Edwin stepped forward onto the scale. Edwin stood still as flashes from camera’s went off. Man he looked chiseled, a lean muscular fighter stood in front of the MMA world to show them that he is not to small to fight at 205, in fact he dwarfed Nogueira in muscularity. Buffer loudly spoke out the official weight of Edwin “205 pounds.” After Nogueira was called up to weigh which he weighed in at 205 pounds as well, both fighters stood at a face off which you could see a slight height difference going to Nogueira but Edwin looked much more muscular and leaner of the two. He did it, we were right on point and half the battle was done. I have to admit, as his coach a sigh of relief was let out as I could feel a bit of the pressure as well.

Check out the video of Edwin’s weigh in click on the links here:

http://www.afflictionclothing.com/banned_july19/

http://www.mma-core.com/videos/_Affliction__Banned_Weight_In__2_2_?vid=10000878&tid=107

As soon as Edwin walked off the stage he already had a water bottle in hand and gulped it up with out a breath. Bottle after bottle with some electrolytes and amino acids helped rehydrate and revitalize Edwin’s depleted body. He also didn’t waste time stuffing down a turkey sandwich in a blink of an eye. With a big smile on Edwin’s face he turned to me and says “thanks coach, we did it.” Words to my ears, but in reality it was Edwin that did it and I’m very proud of his accomplishment.

We had a huge surprise at the weigh-ins. Donald Trump stopped by the weigh-ins to help announce the main event fighters. Mr. Trump is involved with Affliction and will be a huge impact on the sport with his presence. It was pretty cool to see the business man himself at an MMA Fight weigh-in, but the man came straight off the golf course ( he still had his spikes on) to take part in the event. To me it was a huge treat as Mr. Trump has accomplished so much as an entrepreneur and business man, and has helped motive myself to pursue my business goals.

After a long and drawn out weigh-in the fighters had to perform a dress rehearsal of how the event is going to run for television. By the time we got out of the Honda Center it was time for dinner but Edwin was behind on meals so it was basically a late lunch. So we headed to TGI Fridays where he got to eat a satisfying meal of his choice…buffalo boneless chicken with fries. Well, he didn’t eat one serving…he ate 2 plates full. Once again a smile on his face from ear to ear. We headed back to the hotel to settle down and watch more video’s. Next thing we know it was time to eat dinner and back to a high carb meal to prepare for tomorrow.

What a long day for a fighter, but once it’s over now the real battle is only a “sleep away.” Tomorrow we prepare for battle, from the time we wake up until Michael Buffer calls out to Edwin “Let’s get ready to RUMMMMMMMMMBLE!”

A Look Behind the Scenes of an MMA Fighter - Day 1-3

Professional Strength & Conditioning Coach Chad Ikei goes behind the scenes with Mixed Martial Arts Fighter Edwin “Bam Bam” Dewees at the Affliction-Banned event in Anaheim, CA. Coach Ikei will periodically report on the daily events a fighter goes through the week leading up to the fight.

Introduction
I’ve been a strength coach for over 10 years and have worked with all forms of athletes from the professional to the beginner. But never have I witnessed such intense individuals as MMA fighters. The hours of work needed to put into developing their skills is astronomical, but then you have to add in their strength training, conditioning and recuperative training…now you’re talking about training as a lifestyle. As this sport continues to grow you will see less and less of the old school mentality of running miles and miles to get in shape and performing thousands and thousands of kicks and punches to build fighting endurance. The game is changing and you will see more explosive, stronger and conditioned athletes that can go round after round, making the world of fighting sports exciting and wanting more.

When I was asked by Edwin to travel with him and help work his corner during the fight it was an honor and privilege for me to accompany him. As I drove home after our final training session that evening I thought about how exciting this moment would be for Edwin and myself, being a part of one of the biggest MMA fight cards ever, so I called Edwin and said if it was alright with him I’d like to keep a simple journal of the events that go on behind the scenes of an MMA fight. Edwin agreed and thought it would be fun to educate the fans on the challenge during the week of the fight. So we begin our journey 5 days before the actual fight takes place and I’ll keep updates on each day. Hope our readers enjoy “A Look Behind the scenes of an MMA Fighter.”

Sunday July 13, 2008
All the training has been done and now we have the toughest battle ahead…the waiting game. This is the hardest part of the training program, mental preparation. Insecurities can haunt an athlete during this period of the program. Questions like “Have I done enough cardio? Did I work my ground game enough? Are my hands quick enough? Am I strong enough?” the list can go on and on if you are not confident in your preparation. Even when you are confident in your training, the down time can drive an athlete crazy because you go from training 4-6 hours a day to 1-3 hours tops, the week of competition. Then you have the battle of making weight for those athletes that have to cut to their respective weight classes, which majority of the fighters have to do if they are not in the heavyweight division. Some athletes will drop 40 pounds to make a specific weight class and some of them will do it with minimal time (2-3 weeks).

I have instructed Edwin to wake up at his usual time 6:30 am to keep his internal clock consistent as his daily training routine. This is a day for him to spend with his family and try to focus as much as possible on being a husband and father. However, I did request that he take 90 minutes to roll around, break a sweat, get loose and perform his visualization training. He also has a scheduled power nap between 30-50 minutes sometime after lunch. I think he must have called me between 8-10 times that day and exchanged countless text messages in anticipation for an early morning flight from Phoenix to LA.

As night fall comes around, Edwin once again is instructed to keep on his sleeping pattern and go to bed no later then 10:30 pm. He is reminded to pack all his fighting essentials, as it is common for an athlete to be “in the zone” during the week of the fight and completely forget what to pack and were they need to be. In fact, Edwin calls me at 9:30 pm at night and tells me that he had to run to the store to purchase some groceries for his wife and doesn’t remember what store he went and how he got there and back, as his mind was focused on his fight and his strategies. This is a good sign…thankful he got home safely, but inspiring to know how focused he is going into the fight.



Monday July 14, 2008
Edwin and I are scheduled for an early flight leaving Phoenix at 7:20 am, therefore, Edwin needs to leave his house at 5:30 am to get him there in time for check-in as his commute is 30 minutes away from the airport. That means he had to wake up at 5:00 am in order to make breakfast and eat it in the car ride to the airport.

Edwin and I meet up at the airport and are given VIP treatment through one of his teammates wife who works with the airlines. Our bags are checked and we get to the gate with plenty of time to spare. During the flight several MMA fans come up to Edwin to ask for autographs and pictures which he kindly oblige.

From the moment we arrive (8:45 am), we are greeted by an Affliction representative who takes our bags and brings us directly from the airport to the medical facilities where Edwin will go through a comprehensive medical evaluation. This was a long day for Edwin and myself.



We drive for 45 minutes through LA traffic to San Pedro Medical Center to visit with Affliction’s medical team. Edwin checks in and has to fill out a ton of medical papers, not the normal medical visit paperwork the average person fills out, but pages upon pages of documents. We then are sent on a wild goose hunt from one office to another to get his blood drawn, we literally had to walk from one building past 4 other buildings to another complex up the stairs just to get his blood drawn, then walk back to the main office. Then we were sent to another building where Edwin had to have an eye screening, which included getting his eyes dilated. It was back to the main office and then sent to a third building to have a physical and neurological screening. Finally, we went to the fourth building to perform an EKG to ensure his heart was in functional condition…which it was with a pulse rate of 41 beats per minute after a brief warm-up.

By the time we were done with all the medical evaluations it was 2:30 pm and all Edwin had to eat was breakfast. We were then shuttled to the Affliction Clothing warehouse where we were like 2 kids in a candy store. Boxes and boxes of Affliction Clothing was everywhere stacked to the ceiling. The executive staff came out to introduce themselves to Edwin and then one of the owners came down to show Edwin around and made sure Edwin and myself were taken care of with Affliction Clothing. This was incredible, all the new Affliction gear and we could pick out what we wanted…it was like Christmas in July. The people here were incredibly nice.

After we stocked ourselves up with Affliction gear, we were taken to the hotel (Doubletree) where Edwin had to check-in and pick-up his perdiem money along with his information welcome packet. By this time we were starving and went to eat a late lunch at 4:30 pm. Edwin’s weight is right on target so he will continue to refeul his body as needed. After our late lunch we return to the hotel for a quick power nap, 20 minutes tops. At 8:00 pm we grap a snack for Edwin and head over to LA Fitness to get a quick strength training workout in before the night is over. We then grab some dinner on the way back to the hotel and shut it down a little late at 11:30 pm.

Tuesday July 15, 2008
Edwin receives my wake up call at 7:30 am an hour later then usual since we went to bed a little late. We get downstairs and check his weight before we head to the hotel restaurant. As we enter the restaurant we see Pedro Rizzo eating with his corner men. Edwin and I try to keep to ourselves as he is not here to socialize and make friends but to go to battle, so we get a table in the corner and quietly eat breakfast. We head back upstairs to our room and go over his sparring the weeks before to review his game plan and prepare for his training session in the afternoon.

After 2 hours of watching film, we take a walk over to the mall to take a mental break from the fight. We have fun people watching and enjoy a nice sushi lunch at The Block at Orange Mall. We then spend some time reading some books at Borders before we head back to the hotel to meet up with teammate and corner man Joe Riggs.



At 5:30 pm we head over to No Limits MMA & Fitness Center to do some mitt work and grappling. Edwin and Joe go at it for 75 minutes. Edwin’s hands are looking crisp and powerful and his ground game is explosive. On the way back to the hotel we stop to get some dinner. Back at the hotel we head down to the Jacuzzi and pool to do some contrast heat and cold training. By this time Edwin is relaxed and ready for bed. Tomorrow we have a long day with the media as a press conference is scheduled for 9-12 pm for all fighters and corner men. That means we need to be up early eat breakfast and get loose before we leave for the hotel.

Wednesday July 16, 2008
We were up and eating breakfast by 7:45 am. Edwin’s weight is right on track and he can eat consistently without starving himself like his usual fights at 185. All fighters and corner men were in the lobby to board the bus by 9:15am. It was a typical LA traffic driving experience as we rode in the bus for over an hour and a half to get to the Century Plaza Hotel in Beverly Hills. However, it was very entertaining as we got to sit and exchange stories with Tim Sylvia and Mike Whitehead during the commute. Both guys were hilarious and nice people.



Upon arrival at Century Plaza it was a media frenzy for all the MMA fighters. Photographers, TV cameras and fans were there to greet the fighters. As both buses were unloaded, many of them were stopped by fans for autographs and pictures which everyone seemed to enjoy.

A first class press conference was held and what an amazing event this fight is going to be. There sat some of the best MMA fighters in history and they all will be fighting on one card. All 22 fighters were introduced and one by one they came up and gave a brief speech in front of the cameras. Every single athlete new this was a special event and gave thanks and praise to the Affliction family for putting together such a great event and stated that they each will put on a performance like no other event has done before. The excitement and anticipation was deep and could feel the energy building with each athlete that approached the podium. By the time Fedor and Sylvia approached the microphone every media person in there jumped up and started snapping picture after picture.



After this long yet exciting press conference was over, we took our starving bodies to eat a late lunch at 2:45 pm. We then headed back to No Limit MMA & Fitness Center for an hour long training session for Edwin. Joe Riggs who is Edwin’s long time training partner and close friend helped put Edwin through some mitt work as well as focused on explosive kicks. Ed and Joe finished up their workout with some grappling and submission techniques. At the end, I took Edwin through 30 minutes of some flexibility work, opening his hips and posterior chain. By the end of the session it was time to head back to the hotel for a shower and then off to dinner.



We had planned to go to the movie theatre but after dinner Edwin didn’t feel like going as he felt his body was feeling a little flat, so we decided to stay in the hotel and go over his strategy and review footage of his training and opponent. After an hour’s worth of analyzing film, Edwin wanted to settle down and watch one of the movies on TV, so we tuned in and watched Will Smith’s “I am Legend.” A great movie and a nice way to end the evening.

Tune if for more updates as the week continues…the show is only 3 days away with weigh-ins 2 days and counting.

ARTICLE VIDEO - Building a Champion, Phase 2: Functional Hypertrophy

Building a Champion one Phase at a time Part 2 – Functional Hypertrophy Phase

This is the second installment of a 4 part series on our unique and proven system for producing the very best athletes.

Four Phase Approach for Elite Athletes
Phase 1: Structural Phase
Phase 2: Functional Hypertrophy
Phase 3: Maximal Strength
Phase 4: Power

In this second installment we will be focusing on increasing lean muscle mass, Phase 2 - The Functional Hypertrophy Phase. This phase will focus on increasing lower body mass (specifically hip extensors) with an introduction to improving leg strength. It is important to follow the strict guidelines for the technique and rest intervals. Nutrition and supplementation, especially pre & post workout nutrition, plays a large role in building muscle. In this article we will be focusing on the exercise portion.

Phase 2 - Functional Hypertrophy The increase in functional lean muscle mass and strength will help you to minimize injuries later in the season, due to the more solid structure surrounding joints, tendons, and other tissues. Most athletes fear gaining too much muscle mass because they believe that they will lose range of motion (flexibility/mobility) and speed. By executing optimal range of motion with each exercise and supplementing strength training with an intelligent stretching protocol as well as sports specific practices, we have found that this misconception is irrelevant. At the same time, as we prepare our athletes through each phase their relative strength improves which allows every athlete to generate a greater amount of force with each stride, actually improving an athletes speed, even at a heavier body weight.

Basic Guidelines Don’t forget the importance of Tempo, Rest, Sets & Repetition. Please refer to Part 1 of this installment.

An individualized Program
This program is focused on improving hip extensor strength (lower back, glutes and hamstrings). Please note that the workout below is only 1 of 2 lower body programs our athletes perform in the weight room during the week and the entire program changes every 3 weeks. Our athletes will also be performing 2-4 days of energy system training through sprinting, agility drills, stadium stairs or strongman training to name a few, to enhance lower body conditioning and speed.

A1) 1 ¼ Back Squat Tempo = 4-0-1-0, rest = 90 sec, sets = 4, reps 6-8
A2) Lying Leg Curl Tempo = 4-0-1-0, rest = 90 sec, sets = 4, reps 6-8

B1) Snatch Grip High Pull Tempo = XXXX, rest = 10 sec, sets = 3, reps 4-6
B2) Dynamic Barbell Lunges Tempo = 2-0-1-0, rest = 90 sec, sets = 3, reps 6-8 (alternating each leg)

C) Weighted Back Extension Tempo = 3-0-1-2, rest = 90 sec, sets = 3, reps 8-10

Note: The above exercises that are paired with an A1/A2 represents performing one exercise (A1) followed by the second exercise (A2) with the designated rest interval between each exercise. For more information on training programs, log onto www.ikeiperformance.com or email questions to info@ikeiperformance.com. Our next installment will cover Phase 3: Maximal Strength.

Running Back Covaughn Deboskie Honored at 17th Annual Watkins Trophy Award Dinner

Ikei Performance Athlete, Covaughn Deboskie, was honored at the 17th Annual Watkins Trophy Award Dinner as a finalist at Oscar Taylor Restaurant in Phoenix, Arizona. This award exemplifies academic success, athletic accomplishments and community service among young African-American Males, all of which Deboskie has accomplished during his high school years at Chandler Hamilton High School in Arizona. Through his hard work, discipline and initiative Deboskie became one of Arizona’s premier running backs (maintaining a 4.16 GPA) and recently joined the California Golden Bears as an early commit participating in Spring Football.

“It was a great honor and quite emotional for me to be invited to this special dinner. As his personal strength and conditioning coach I’ve been able to watch Covaughn grow both as an athlete and a young man. To train an athlete like Covaughn and help prepare him for the battle he faces on the gridiron is a lot of fun, but to see a young man be rewarded and recognized for his accomplishments on and off-the-field is priceless,” says Ikei Performance Owner Chad Ikei.

Congratulations Covaughn, the Ikei Performance Family wishes you much success at your academic and athletic future at Cal.

To learn more about the Watkins Memorial Trophy Award or The National Alliance of African American Athletes visit their website at www.NAAAA.com.


Covaughn with the National Alliance of African American Athletes recognition plaque


Covaughn with his greatest fans and supporters...FAMILY


Ikei Performance Owner Chad Ikei shared this memorable experience with his 10 year old son Chance, along with "Mommy" and the Deboskie Boys

Ikei Sports Chandler Opens New Elite Training Center in Arizona

Ikei Performance is proud to announce the Grand Opening of their Chandler, AZ facility. Since the doors of Ikei Performance Scottsdale opened back in 2004, it was always a goal for owner Chad Ikei to expand his elite training system to the Chandler area: “Many of our Professional Athletes live in the Chandler area and have been commuting back and forth to workout with us. In fact, some of our players drive over an hour at times to get in an intense training session and later have to turn around and drive home an additional hour. That type of dedication from our clients has motivated me to expand our services to that part of the city. It’s an honor when you have loyal and committed clients that believe in your product and services, especially when your miles and miles away.”

With the growing population of youth sports in the Chandler area, Ikei Sports Chandler will have an impact on shaping the future of many young developing athletes. “I’ve had the privilege to work with some of the best High School Athletes in the State and many of them came out of the Chandler area. These dedicated young individuals would sacrifice their summer to be dropped off in the morning to workout at our facility and then be either picked up or dropped off at home many hours later because they would not have a ride. Now that’s dedication on their part and has led to motivation on my part. The opportunity to share our elite training system and mentorship as coaches with these young athletes is truly what we are about. To provide structure, passion, integrity, intensity, discipline, motivation, inspiration and most importantly education to young men and women seeking to improve their performance in sports, that’s what we do, teach life skills necessary to succeed both on and off the field.”

Ikei Sports Chandler is located at 2223 W. Pecos Road, Suite 10, Chandler, AZ 85224. The exclusive 3400 s.f. training center is equipped with top of the line strength training equipment, indoor turf speed & agility area, functional strongman equipment, shower facility and cardio equipment.

Ikei Sports Chandler offers One-on-one personal training, partner and group sessions, adult fitness classes, youth training, speed & agility classes, sports camps and their Elite Intensive Training program.

Special Pre-Sale Offer of 20% off any new training package will continue until May 31, 2008.

Call 480.899.2094 to sign up today or email info@ikeiperformance.com.


Ikei Performance Athletes Aaron Francisco (Arizona Cardinals Safety), Kindred Payne (Cal D-lineman), Covaughn Deboskie (Cal Running Back) and JT Dixon (Wake Forest Tight End) breaking in the new training center under direction of Owner Chad Ikei.


A lot of sweat and hard work went into putting the facility together. Many thanks to Anthony Arceneaux, Garrett Shinoskie, Kenny King and Chance Ikei (pictured above). Also a very special thank you to Adam Mathis, Kamalei Magnani, Jonas Kanahele, Tom Perrin, Tim Ungacta, Anthony Williams, Ryan Maes and Nimesh Patel for the muscles needed to move the equipment around.


Special Fat Grip Dumbbells for training grip strength


"Olympic Weightlifting Platforms, Power Racks and Bumper Plates is a staple for every Ikei Performance," says Owner Chad Ikei a 5-time National Weightlifting Champion.

Indoor speed and agility turf training area

Walk-in shower available for business clients to freshen up before meetings

Ikei Sports Chandler 2223 W. Pecos Road Suite 10 Chandler, AZ 85224 480.899.2094 www.ikeiperformance.com

This is Ikei

This is a compilation of clips filmed over the past five years at Ikei Sports Performance - the premier sports training facility in the Southwest.

The Athlete Within - Episode 3

Covaughn and Caleve Deboskie Get Ready for 2008

Covaughn Deboskie named to U.S. Army All-American Bowl

Congratulations to Ikei Performance Athlete Covaughn Deboskie for being selected to the 2008 U.S. Army All-American Bowl in San Antonio, TX. Covaughn, a senior Running Back at Chandler Hamilton High School (Arizona), was selected amongst the best High School Football Players from across the nation to compete in the prestigious All-star game scheduled for January 5, 2008. Covaughn will showcase his skills in front of top NCAA Football programs. Wearing his high school number #33, Covaughn will be one of three running backs on the West Team that will carry the ball in front of millions of viewers on the nationally televised game (12:00pm CST on NBC). Covaughn is also one of four finalist in the EAS Speed & Strength Award which will be announced on January 4, prior to the game. With the top performance of a 4.4 sec 40-yard dash along with his other top finishes in the combine skills, Covaughn has proven to be a phenomenal athlete. The announcement on which school Covaughn has committed to will be done live on television during the game.

Covaughn has been training at Ikei Performance the past three years along with his younger brother Caleve, who will be joining Covaughn at the U.S. Army National Combine designated to showcase talented high school underclassmen. Caleve, a junior Wide Receiver at Hamilton, accompanied his older brother at every training session and has looked up to Covaughn and is now developing into a well groomed future D1 prospect. The determined champions dedicated their summer to prepare themselves during the off-season for the elite level of play that has awarded them with this honor. Covaughn, along with the support and help of his mother (Wakena) would travel 45 minutes every day 5-6 days a week to workout at Ikei Performance. They would sometimes spend the entire day at the training center to avoid traveling back and forth to attend twice-a-day workouts.

Through sacrifice, discipline and hard work comes great rewards. Today, Ikei Performance is proud to announce the success of 2 young men whom exemplify the meaning of sacrifice, discipline and hard work. These important life skills that both Covaughn and Caleve has learned through the years have built them into great athletes, but more importantly extraordinary young men. Ikei Performance Congratulates Covaughn and Caleve for their achievements and wish them to exceed all expectations. We love you both and thank you for being a part of the Ikei Performance Family.

The Athlete Within - Episode 1

Put a regular guy through a professional athlete training program? Simple right? Think again. This is The Athlete Within.

Olympic Weightlifting for Sports Performance Clinic - Saturday, December 8, 2007

Free Clinic for Arizona High School Coaches and Athletes

Ikei Performance, Scottsdale’s exclusive sports performance and fitness training center for professional athletes and serious fitness enthusiasts, will be hosting Monthly Olympic Weightlifting clinics for Enhanced Athletic Performance on the first Saturday of the month beginning December 8, 2007. Led by 5-time U.S. National Weightlifting Champion, Chad Ikei, this program is being offered FREE to all Arizona High School coaches and athletes with the goal of improving the performance and safety of strength programs in Arizona High Schools. The clinic will be held at Ikei Performance, 9525 E. Doubletree Ranch Road, Suite 104, Scottsdale, AZ 85258 between 1:00-3:00 pm.

Olympic Weightlifting (Olympic sport since 1896), not to be confused with weight-training, comprises of two competitive lifts: Snatch and Clean & Jerk. Both these movements require a tremendous amount of athleticism including speed, strength, flexibility, mobility and mental focus. The proper implementation and execution of these lifts and the derivatives has proven to improve strength, power and speed, three important aspects of athletic performance for athletes.

Through the years, Olympic Weightlifting has gained popularity among high school strength training programs. Sports such as soccer, volleyball, football, baseball, basketball and even tennis require an athlete to be explosive in nature. Young athletes can benefit from proper Olympic Weightlifting movements during their preparation for the fall, winter or spring sports. However, although many coaches and athletes are aware of the benefits from Weightlifting movements, very few have the experience and/or confidence to properly teach the mechanics and techniques of the lifts.

This is an opportunity to learn from one of the best Weightlifters in the country and it’s FREE. To reserve a spot for the next clinic contact Garrett at Ikei Performance 480-657-6937 or via email garrett@ikeiperformance.com.

Educational Nights at Ikei Performance - "Let's Talk Hormones"

Ikei Performance will be holding their monthly Educational Seminar on Tuesday evening, November 13, 2007 from 6:30-7:30 pm. The seminar is open to the public and on a first come first served basis, space is limited. There is no fee as the seminar is a service to the community to provide education and awareness to healthy living and optimal performance.

The topic of the month is "Let's Talk Hormones." Dr. Mark Rudderham will address personal hormonal concerns for both MEN & WOMEN. Learn alternative methods for taking control of your inner youth and get back on track to a healthy and productive living.

Feeling Fatigued?

Having trouble sleeping?

Experiencing emotional instability?

Feeling an increased level of stress or anxiety?

Noticing signs of hairloss?

Struggling with weightloss?

Can't put on any muscle mass?

Storing fat in unwanted places?

If you have experienced any of the above symptoms or know anyone that has, bring them with you and get the answers to the problem. Join us for an informative and educational seminar that will blow your mind. Call 480.657.6937 or email info@ikeiperformance.com.