THE FIRST

Ok, so this is the first guest post on my blog. It came from a young breastfeeding mother and I'm very happy about her progress. Not only because she is my dear sister :) but also because she is very diligent and allaronund excellent trainee!

 

The post consist of two parts. First one is in slovenian language and the second is in english. So here it is..

 

 

REZULTATI TRENINGA POD VODSTVOM TRENERJA IVANA

Moje ime je Marija in sem mati dveh otrok. Po drugi nosečnosti in porodu mi je ostalo kar nekaj odvečnih kilogramov. Odvisno od izhodiščnega stanja (pred prvo ali pred drugo nosečnostjo) 10-15 kilogramov viška. Pred seboj sem imela cilj: obleči prednosečniško garderobo še preden se po porodniški odsotnosti vrnem nazaj v službo.

Za pomoč sem prosila trenerja Ivana. 6 tednov po porodu sem začela trenirati pod njegovim vodstvom. Sprva je bil izziv vriniti uro treninga trikrat na teden v pester urnik dneva. Kasneje sem ugotovila, da gredo otroški voziček in igranje starejšega otroka v peskovniku ali z najljubšimi igračami medtem ko mamica slabo uro trenira, prav lepo skupaj.

Prehrano nismo pretirano spreminjali, ker sem še polno dojila in zato nisem želela eksperimentirati. Spremenila sem zgolj dve stvari: iz prehrane sem izločila sladkorje (sladkarije, sladkani sokovi…) in zmanjšala vnos ogljikovih hidratov (manj kruha, testenin, čim manj nezdravih prigrizkov…). Še posebej mi je bilo všeč, da se je trener Ivan časovno in lokacijsko popolnoma prilagodil meni (kar je za mamico dveh malih otrok nujno). Treningi pa so bili zasnovani tako, da sem lahko vse odvadila doma. Ni mi bilo treba hoditi nikamor, iskati varstva ali celo plačevati dodatno članarino za vadbene klube ali fitnese, da bi vadila tam. V tednu dni sem morala najti le 3x po 1 uro časa, da sem vadila po planu treningov, ki jih je pripravil trener.

Treningi pod budnim očesom trenerja in vadba po njegovih skrbno pripravljenih individualiziranih programih je hitro pokazala rezultate. Tudi na tehtnici. Ker sem analitičen tip sem izgubo kilogramov tedensko beležila. Vsak teden je tehtnica pokazala v povprečju dobrega 0,5 kg manj. Kar je po štirih mesecih vadbe pomenilo kar 10 kg manj kot sem jih imela preden sem začela trenirati s trenerjem Ivanom.

 

A s časoma sem ugotovila, da glavni in najpomembnejši rezultati niti približno niso številke na tehtnici. Od kar treniram je počutje veliko boljše, imam veliko več energije, več moči, veliko manjšo konfekcijsko številko, bolj zdrav in kakovosten življenjski slog. In še bi lahko naštevala. 

Večino kosov prednosečniške garderobe lahko oblečem, nekateri so mi celo preveliki. Kilogrami so se stopili. A zdaj imam drugi cilj, ki ni povezan s številkami, ki jih pokaže tehtnica. Cilj je postal, kot je trener Ivan povedal že na začetku, premičen. Konstantno skrbeti za vedno boljšo psiho fizično pripravljenost. Pri tem pa je izguba odvečnih kilogramov in maščobnih oblog ter bolj čvrsto telo zgolj nujen postranski učinek.

Vztrajam pri vadbi pod strokovnim vodstvom trenerja Ivana in ga priporočam. Tehtnico pa lahko pospravim.

RESULTS OF TRAINING WITH COACH IVAN

My name is Marija and I am mother of two. After second pregnancy and childbirth I had a few extra pounds to lose. Depending on the initial situation (before the first or before the second pregnancy) there were 22-33 too much. I had a goal: to wear before pregnancy wardrobe again and before the maternity leave ends and I get back to work.

I asked coach Ivan to help me. 6 weeks after giving birth I started to train under his leadership. At first it was a challenge to squeeze an hour of training three times a week in a diverse schedule of the day. Later I found out that my training go very nice together with stroller and older child playing in the sandbox or with favorite toys while mommy is practicing.

We did not change food much, because I was still full breastfeeding my baby and so I was not prepared to experiment much with food. I changed only two things: I eliminated sugars from the diet (candy, sweetened juices ...) and decreased carbohydrate intake (less bread, pasta, minimize unhealthy snacks ...). I especially liked that the trainer Ivan completely adjusted timing and location to me (which is for mother of two small children necessary). Trainings were designed in such a way that I could do them completely all at home. I did not need to go anywhere; I did not have to seek for babysitting during my training, or even pay extra fees for fitness clubs to practice there. I just have to find a 3 times a week 1 hour of time to train according to plan, prepared by the coach.

Training under the watchful eye of Coach Ivan and exercise in his carefully prepared individualized programs quickly showed results. Results were seen also on the scales. Because I'm an analytical type, I recorded my weight loss per week. Each week the scales showed an average one pound less. This, after four months of training, resulted in 22 pounds less than I had before I started to train with Coach Ivan.

But eventually I realized that the main and most important results are not merely numbers on the scales. As I started to train I feel much better, I have a lot more energy, more strength, much smaller wardrobe size, the more healthy and quality lifestyle. And the list goes on.

Most of the pieces before pregnancy wardrobe, I can wear. Some pieces are even too big now. Pounds have melted. But now I have another goal that is not associated with numbers that scales show. The aim is, as coach Ivan said at the beginning, constantly changing. Goal is gaining better and better psycho-physical condition. In this context, the loss of weigh, loss of body fat and gaining firmer muscles are only necessary secondary effect.

I continue on training under the expert guidance of Coach Ivan and recommend it.

Septembra

As you can see, the title of this post is not exactly written in English. That is because this post is mostly intended for Slovenian readers. So the rest of it is written in Slovenian language. It is basically promo article for MMA CONDITIONING training that is coming up this September in BTC, Ljubljana, Slovenia.

 

Zgornje pojasnilo sem napisal za angleško govoreče bralce tega bloga. Le teh pa ni malo, saj so ZDA na drugem mestu po številu obiskov.

V glavnem, sporočam vam odlično novico, da se bo septembra v BTC-ju v Ljubljani odprl nov gym za borilne veščine. Gre za cca 160 kvadratov velik, na novo opremljen dojo. Poleg standardne opreme (tatami, vreče, fokuserji...) bo ponujal tudi ring, uteži in opremo za funkcionalno vadbo. Tam bodo potekali treningi kikboksa, boksa in MMA-ja. Izvajala pa se bosta tudi boot camp in MMA conditioning.

 

Slednji je sestavljen iz borilno specifičnih vaj, vadbe za moč, eksplozivnost, zdržljivost, agilnost idr. Spodaj si lahko ogledate kratek predstavitveni video.

 

 

 

; )

 

MMA CONDITIONING

Have you ever been to the MMA event? Watched fighters as they came to the cage? Seen their muscled physiques? Or maybe you have been in some MMA gym and seen similarly fit bodies. Well that was not exception. Almost all fighters have athletic look and most of them look better than your average fitness junkie. And that is not just "in season". I mean few of them could easily enter some fitness competitions and possibly win. All year around! Perfect examples are GSP, Tyrone Woodley and Tim Kennedy.
 

GSP

Tim Kennedy

 

Tyrone Woodley

 
Offcourse there are exemptions but they are just confirming the rule. And they are mostly heavyweight fighters that really like to eat a bit more than they should.
 

Left: Roy Nelson, Right: Mark Hunt

 
 As for others, they got really great looking bodies. If you are questioning yourself how did they got them? What they do? And what do you need to do to be more like them? First, I can tell you what you need not to do. You don't need to closely watch your carbohydrate and fat intake. Or even protein intake for that matter. You don't need to go and workout hours on end in your fancy local gym.You don't need to do endless cardio routines on treadmill, stationary bike or rowing machine. You even don't have to jog. And surely you don't need to use performance enhancing drugs! Now I can almost hear you saying: Ok Ivan, but what I need to do?!"

..................you just need to relax...........close your eyes................imagine that your body look like you want it to look.................and let the Law of Attraction do rest of the job...............
Right?

NO MAN! (or woman)  (:
You really need to put in the work and train like you are preparing for a fight. Your aim is to become stronger, faster, more explosive and more endurable version of yourself. As you do that your body kinda take care of itself. And result is athletic body that is ready for action. The easiest and safest way to obtain that kind of body is to train with MMA Conditioning coach that creates your workouts and monitor your progress. And looky look :) I happen to be the one (and maybe only) NESTA certified MMA CONDITIONING coach in Slovenia. So If you want to get busy and train like MMA fighter, you can contact me on karacic.ivan@gmail.com or on 040 300 304. I will gladly assist.

BAD INTENTIONS

It pisses me off of when I hear that someone is carelessly hurting others in training. Or when someone is trying to prove himself when he has a chance to sparr with known fighter. By going EXTRA hard on him. Injuring him in the process...

 

We train and sparr in the gym. But we fight in the ring or cage. Not the other way around! If you want to fight, sign up for a competition and fight. The diference between sparring and fighting is in BAD INTENTIONS. You see, when we sparr we do not try to hurt eachother. But we try to push eachother beyond our limits. So we can then adapt to the stimulus and become better. I am all for hard sparring. But I am also for soft technical sparring. There is time and place for both. Regardless the style of sparring, there must not be any of bad intentions. You must take care of your sparring partners and try to avoid injuries as much as possible. However, that does not mean that you should not throw hard punches and kicks. Or that you should not try hard to get that takedown, improve your position and secure a submission. It simply means that you do not go for the KO. You do not try to 100% blast your sparring partner. You do not try to subbmit him at all costs... Remember he is your training partner, not your enemy. And the aim of sparring is to learn. Not to win. 

 

PAIN IS TEMPORARY...

Well not really. If you ask me, pain is permanent. Especially if you train in competitive sport and more so in fighting sport. And especially if you are trying your best to be the best that you can be. I don't know if there is an athlete that is pain free. But for sure I know that I don't know one. Personally I can't remember time that something wasn't hurting me. It could be sore legs from low stances back in my Karate days. It could be mild pain from punching and kicking the heavy bag in Kickboxing classes. Sometimes I would wake up and my whole body would be in pain from strength and conditioning session the other day. Now I train in MMA and I can tell you that plethora of different pains haha just got a little bigger. There is always something. Muscles hurt more often because of weight lifting and sprinting. Neck is almost always sore because of all the neck wrestling. Whole body is banged up because of sparring. There is always pain, but it is almost all good pain.

"Good pain, what are you talking about Ivan?"

Yes, good pain. You see, not every pain is bad. When you push yourself to reach new levels of strength, endurance, power... Essentially you are breaking your body down to build it back up stronger. And it hurts! But it only hurts a little. Most of the time. Sometimes it really hurts like mother#uck3r  (:
But you go through it and become even stronger. Bad pain is when you injure yourself and you feel this horible sensation of pain. But even that pain is arguably good. Because it tells you that something is wrong. That you are injured and you need to rest and take care of it. You know good, old RICE protocol. But too much of the good thing can become bad thing. So don't overdoo it. I think that resting after injury is overrated and overused. And that is because as a society we are afraid of pain. And we do everything to avoid it. Even the good one! Just think about it, every time people feel something close to pain they pop the pill and hope for relief. No, I'm not saying that you should play your sport injured. But you shouldn't wait idle for all the pain to go away before you resume your activity. Last year I pulled my hamstring and it was 2nd degree tear.

I have been told that recovery after that kind of injury usualy lasts 3 to 6 months. But after only four weeks I did some deadlifts with 100kg and felt great. That is because I'm not afraid of pain so I worked through it litle by litle. Instead of just lying down and do nothing. Ok, first two days after injury was just RICE because I couldn't even walk. But then it was time to move. And I did move, first by limping around like my leg was broken. Than every day a litle bit better but all the time through pain. Pain dictated the pace and showed me reachable range of motion. And I listened.

Remember that pain is only weakness leaving the body! Or as living legend Bas Rutten once said: "It's only pain, it can't hurt you." So don't be afraid of it. Deal with it.

English

Today I decided that from now on I will write posts only in English. That is because I want to reach as many readers as possible. My grammar is not very good so I apologize in advance. Anyway, for those who do not know yet. My name is Ivan Karačić and I am MMA and strenght & conditioning coach from Slovenia. My fighter is Marko "Lionheart" Drmonjič. One among the best in Slovenia. This is link of his Sherdog profile. http://www.sherdog.com/fighter/Marko-Drmonjic-25469
 

As a result of our work he won his last two fights with stoppage in first round. This is link of his last fight. http://www.youtube.com/watch?v=T6QJSuh9_PU

And this is link of some training video. http://www.youtube.com/watch?v=b6CJmK90m3A

If you happen to own MMA fighting organization and you are interested in having him on your card, please let me know.

Currently we are getting him ready for a fight that is scheduled for 29. march in Croatia.

 

PRIPRAVA 2. del

V zadnjem tednu ti gre zelo dobro. Na treningu ti nikoli ne zmanjka sape, z veliko močjo rušiš in dominiraš sparing partnerje. Vreča in fokusi pokajo pod težkimi udarci, ki jih precizno izvajaš z veliko hitrostjo... Veš, da si naredil vse kar je bilo potrebno. Veš, da v trenutni situaciji in danih okoliščinah nebi mogel biti bolje pripravljen. Nimaš poškodb, popolnoma zdrav si in komaj čakaš borbo. Pripravljen si na vse! Pa si res? Kaj  če te organizator ob koncu priprav pokliče in ti sporoči, da borba odpade? Da so odpovedali celoten dogodek. Tudi take stvari se dogajajo in na njih moraš biti pripravljen.

 

V današnjih časih ni nič gotovega zato pogosto napovedani dogodki odpadejo. Tako ves trud katerega v zadnjih 6ih do 8ih tednih vložiš v pripravo za borbo propade. Zato se postavlja vprašanje ali je sploh smiselno tempirati formo  za določen dogodek kateri se mogoče sploh ne bo zgodil? Oziroma ali je bolj smiselno trenirati tako, da si vedno pripravljen? Odgovora sta ne in da. Ne, zato ker nima smisla dva meseca natančno slediti določenemu programu vadbe, ki te bo pripeljal v najboljšo formo za dogodek ki lahko odpade. Medtem pa po možnosti odbiješ drugo ponudbo za borbo, ker seveda še nisi pripravljen. In se naprej pripravljaš za borbo, ki je ne bo. Da pa zato ker v trenutni situaciji ne moreš računati na nič. Tako je bolje biti vedno pripravljen in po možnosti sprejeti tudi druge ponudbe. Sicer na takšen način mogoče res ne boš v življenjski top formi, boš pa vedno pripravljen za fajt.

 

V glavnem Marko se ne bo boril 15ega v Sarajevu, ker je celoten dogodek odpadel. Predvidevamo, da bo imel naslednjo borbo šele konec marca. Je pa že sedaj fight ready.