MMA UK’s resident Strength and Conditioning Guru discusses the power of squats!


By Ian Frood CSC dip


I remember a conversation I had with two PT colleagues of mine, one a Kick boxer and the other a Free-runner. We were talking (well they were talking, I just butted in) about how to improve their performance in their chosen sports. I asked them what they did in their workouts (hoping to find something there and Bingo.) The Free-runner reeled off a Body-building upper body workout and the Kick boxer a corrective posture workout. My first bit of advice was where is the squats? Their responses had me flabbergasted (that’s right you heard it flabbergasted) they both said they didn‘t want bulky thighs as this would slow them down (Hello Mayfly anybody in there, think Mayfly think.) Clearly they have never seen Mike Tyson, Michael MacDonald or any of New Zealand All Blacks, big bulky thighed guys who were/are fast and agile and more importantly powerful. What worried me the most was that this was coming from fitness professionals.

            Sorry had to get that off my chest it has been eating away at me for months. As you can guess I hold the Squat in quite high esteem, this was not always the case. I used to avoid them like the plague, but over time and with a little more education I don‘t think I have trained unless I bust out some heavy squats.

What is the squat?

“   In Strength training the squat is an exercise that trains primarily the muscles of the thighs, hips and buttocks, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. Squats are considered a vital exercise for increasing the strength and size of the legs and buttocks


What should you lift?


A well respected strength coach once told me when I asked him how much you should lift, and I quote “A decently strong athlete should be able to squat ………………………………………..    (note I added the pause for dramatic effect) twice their Bodyweight!)

That’s right twice your bodyweight.

Why Squat?


If you want a more powerful punch or kick, stronger shots and take downs, then you better get squatting. Experts recommend before you do any kind of power work or plyometrics, a base level of squat strength is required of at least 1.5 times your bodyweight. Power is developed in the lower body and is transferred where it is required. So having strong quads and hamstrings is a must.




The movement begins from a standing position. Weights are often used, either in the hand or as a bar braced across the trapezius muscle in the upper back.[2] The movement involves bending the knees and hips to lower the torso and accompanying weight, then returning to the upright position. The squat can continue to a number of depths. Quarter squats do not bring the thighs parallel to the ground, while parallel squats do. Most training occurs between a parallel and a quarter squat, but depends on training level, skill, and purpose of the exercise. Squatting below parallel qualifies a squat as deep while squatting above it qualifies as shallow.[2]

As the body descends, the hips and knees undergo flexion, the ankle dorsiflexes and muscles around the joint contract eccentrically, reaching maximal contraction at the bottom of the movement while slowing and reversing descent. The muscles around the ankle work to provide stability. Returning to vertical contracts the muscles concentrically, and the hips and knees undergo extension while the ankle plantarflexes.[2]

  • Taken from Wikipedia


So there you have it folks if you want to improve performance, a good starting point is to get squatting.

Ian Frood CSC Dip

“Train hard, Train Smart”


Wanderlei Silva Punks Chael Sonnen

I’m sure most fans have seen this video of Wanderlei “Axe Murderer” Silva really making sure Chael Sonnen knows whose boss and that some of the things that he said during he build up to his fight wth Anderson Silva weren’t cool. This is definitey a must see video as it’s pretty hilarious to see Chael look intimidated.

During an interview with Fighters Only, Wanderlei had this to say about encounter with Chael.

“I sat in the car and I was looking at him, I saw him and I remembered he had been talking some things…”

“We’re going to have to finish it in the Octagon. I want to make my next fight with Leben and then maybe after Leben I fight with him, no problem. I’ll wait for him too.”


That’s certainly a fight I’d pay to watch…

Fighter Of The Week – Chan Sung Jung, The Korean Zombie

We decided to have a little change with the fighter of the week and have an up and coming fighter. Chan Sung Jung is one of the most exciting fighters in any division to the day. His care-free style is incredibly admirable and in a sports where recent critics have complained about fighters not trying to finish fights, there’s no doubt that this guy gives it his all to try and finish fights. Will Chan Sung Jung ever win a title, I’m not sure. However, if he keeps on with these performances he’ll become a huge draw and a fan favourite for the rest of is career

Fight Music with one of the baddest 135 pound female fighters on the planet, Miesha Tate

Some people say “Hell hath no fury with a woman scorned” and they would be completely correct. The great thing about Miesha Tate is that you don’t have to scorn her for her to want to smash your face in with hammerfists or tap you out via triangle choke.

One of the best in her division and still only 24 years old, she still has plenty of time to work on her skills and get better. It’s truly a case of skys the limit for this young lady.  MMA UK recently got in touch with Miesha and persuaded her to take some time out of her busy schedule to contribute to Fight Music with us. Hopefully, look for an interview in the future, but until then, check out some the tracks she enjoys.

Nelly – Heart Of A Champion

Survivor – Eye Of The Tiger

Young Jeezy feat Kanye West

Christina Aguilera – Fighter

Linkin Park – In The End

Linkin Park – Breaking The Hait

Michael Jackson – Thriller

Jewel – Who Will Save Your Soul

Black Eyed Peas – I Got A Feeling

Palace Revolt – Feeling Me

UFC 119 Predictions with MMA Analyst Kris Mentor

As we quickly approach the next UFC Pay Per View, MMA UK’s resident MMA analyst, Kris Mentor shares his predictions on who he believes will win their fights tonight.

Melvin Guilliard Vs Jeremy Stephens

This is another potential contender for Fight of The Night as these two proficient strikers look to go toe to toe against each other. I certainly expect bother fighters to throw caution to the wind and throw some heavy hands. I certainly believe that it’s a case of who has the better chin. Personally, I think it’s Jeremy Stephens

Stephens Via TKO 2nd round

Matt Serra vs Chris Lytle

This is a battle between to very solid BJJ black belts. However, expect this fight to stay on its feet with haymakers being swung on demand. This is my choice for fight of the night. I think that Lytle will use his reach better this time round and grind out a decision. This fight will be close as fuck.


Chris Lytle via decision


Evan Dunham vs Sean Sherk

Sean Sherk, has done it all before and plans to do it all again. However, he has no chance in hell. Evan Dunham is in the top 3 best prospects in the sport as well as one of the top 10 in the division. He will finish this fight.

Evan Dunham by submission 3rd round


Antonio Rogerio Nogueira vs Ryan Bader

Both fighters are more than happy to stand up and bang. I believe that’s the way this fight will stay for the 1st round. I think Nogueira’s experience will be the defining point as he fights an opponent that is probably better than him.

Lil Nog via 2nd round submission

Frank Mir Vs Mirko Cro Cop

Mir 1st round KO. . . . Enough said

Submission Of The Week – Mirko Cro Cop Chokes Out Pat Barry

As everyone knows that I’m a huge Frank Mir fan, I’m sure many wouldn’t be too surprised if I did a knockout and submission of the week with Mir. However, I’m going to do a Mirko Cro Cop special and use him for both Knockout and Submission of the week – no one can call me bias

MMA UK mentioned in another mainstream newspaper

Another step up for the blog as we were mentioned in “This is Gloucestershire” online site. I wrote a little bit for British Featherweight Ronnie Mann for them and we got a nice little mention.

Check out the article here

Thanks for all the support guys!