By MH Staff - Posted on 18th November 2013
The MH Cover Guy coaches everyone from MMA superstars to injured weekend warriors. Here are his training tips.
Paul “The Terror” Terblanche, 34, part-time trainer and professional MMA fighter contracted to EFC Africa. Weight before and after: 96kg – 84kg | Body fat before and after: 12.5% – 8%“. I come from a background of bodybuilding, bodyguard work, Muay Thai and personal training. I started MMA while in London, turned pro and joined EFC in 2010. I’ve been on training camps in the UK (Wolfslair) and Thailand (Sinbi Muay Thai). I’m addicted to training and live an extremely healthy life. I don’t drink and have never smoked a cigarette in my life. I met Gregor Weichman and joined Bulldog Gym at the end of 2009 – Gregor has been my manager, trainer and friend ever since. We’ve changed camps a few times and now we are very happy at Rico Hattingh MMA Academy. In 2012 Gregor introduced me to Johry Batt from Huba Fitness and Johry became my strength and conditioning coach.”
Johry Batt, 28 GYM: HUBA | Facebook | @JohryBatt LOCATION: Unit 8, Frazzitta Business Park, Milnerton, Cape Town VITAL STATS: BA Human Movement Science from North West University, Potchefstroom and a Post Grad Certificate in Higher Education and Training SPECIALITY: Strength and conditioning, sport specific training for athletes
1. Incorrect breathing technique while training. People need to learn to breathe properly and efficiently. 2. Uncontrolled movement and posture during training. It affects the technique and it can lead to injury. 3. Inability to regulate pace and tempo during training and workouts. People go out too hard and then can’t finish.
1. Focusing on solely isolated, passive training and not paying attention to muscle functionality as a whole. 2. The use of banned and dangerous substances to achieve results. 3. Uncontrolled movements while trying to lift heavy weights.
“When I met Johry I was a light heavyweight fighter and weighed 96kg. I had just signed on for my next EFC fight – but my opponent insisted on it being a middleweight fight which is less than or equal to 84kg. Johry helped me to lose weight without losing any of my strength. Although I normally train and motivate other people to train, it’s great to finally have someone who can push me! The great thing about Johry is that he trains with me, every step of the way. We do a lot of beach runs, steps, carrying sand bags, doing bodyweight exercises and other MMA related stuff. I’m fitter than I’ve ever been and in particular my shoulders have become much stronger and the explosive power in my legs has improved a great deal. I also consulted a dietician and got a diet designed which helped me to get to 84 kilos for my fight.”
My interval timer “It’s a must for any coach who wants results. How you vary the work and rest intervals and training intensity during exercise is important for the outcome you want to achieve for your clients. Time is important to measure performance and improvement and it allows you to challenge yourself.”
“You can never know everything there is to know about training. We need to constantly adapt and change our methods. You need to keep researching the latest science to improve your overall understanding of training and how it can benefit your clients.”
Clean and Jerk “You don’t need to be an Olympic athlete or CrossFit fanatic to benefit from this full body exercise. It can also be modified by using a variety of equipment (sandbags, kettlebells, medicine balls and more). Whether you’re doing the complex movement or a simplified version it consists of two main weightlifting movements; the clean and the jerk. The clean is where the weight is moved from the floor to a racked position across the deltoids and clavicles and the jerk involves lifting the weight above your head until the arms are straight and the weight is stationary. The best way to learn this movement is by breaking the movement up into combos and “posture checkpoints”. The basic movements for this exercise to be achieved are the hang clean, power clean, front squat, power and split jerk. Once you’ve mastered these movements, you can move on to the full competition style clean and jerk.”