Former UFC light-heavyweight champion Rashad Evans will fight in arguably the biggest fight of his career on Saturday, when he faces another former champion in Quinton “Rampage” Jackson in the main event of UFC 114.
Thanks to some newly-adopted training principles, Evans might also deliver the performance of his career.
Both have been in title fights, but the build-up and anticipation for this particular fight – one that has been littered with all kinds of memorable trash talk – has put a bigger spotlight on Evans and Jackson than at any point in their respective careers.
But in the midst of the needling and constant barbing, Evans took his training to a different level. Relying on the expertise of trainer and former NCAA champion wrestler Mike Van Arsdale, Evans transformed his strength base by focusing on two important lifts.
“I implemented some basic lifts in order to help establish his power base and core strength. Those lifts were the power clean and deadlift,” said Van Arsdale, a three-time All-American and 1988 wrestling champion at Iowa State.
“We only performed each lift once a week and these workouts were 3-4 days apart. When training a fighter during his 8-week training camp, it is very important to put most of your focus on the fight and not get caught up in too much lifting.”
Still, lifting and strength training took on more of a focus than Evans’ previous fights.
Part of that is because of Evans’ opponent. Jackson cut down from nearly 250 pounds for the 205-pound bout that will determine the number one contender to Shogun Rua’s belt, and “Rampage” has always been considered one of the stronger fighters in the class.
Evans doesn’t cut nearly as much weight, meaning the former standout wrestler from Michigan State will be at a size disadvantage come Saturday night.
That’s where the increased strength training came into play.
“If all other factors are constant, there may be one attribute which creates a degree of separation (in the match),” Van Arsdale said. “Added strength and/or power may serve as that deciding factor in who wins the bout.
“Rashad is a more capable fighter after having performed these lifts and he may continue to make improvements as he has only scratched the surface when it comes to this type of training. The gains that he has made from these workouts seem to transfer over to his ability to both wrestle and strike at an improved level.”
Evans has developed surprising striking power in addition to his wrestling base, and sports a 14-1-1 overall record, with all but five of those fights coming in the UFC.
Thanks to the deadlift and power clean, though, Evans’ wrestling may be at all-time high.
“We wanted Rashad to be able to wrestle on a world-class level. Techniques can be learned, but it takes exceptional power and strength to perform maneuvers on another of similar size and strength in a competitive setting,” Van Arsdale said. “We sought to take a quantum leap with Rashad, and his ability to perform wrestling techniques.”
Van Arsdale also said the combination of strength training – utilizing lifts like the deadlift – and conditioning led to impressive results
“Although Rashad has always maintained good conditioning, I wanted him to combine that with a higher level of sheer power which would enable him to win pivotal moments during the fight,” Van Arsdale said. “The gains he made from this program have given him better access to a power base capable of ‘horsing’ his opponent into poor positions which will give Rashad the upper hand.”
The addition of strength training into workouts has been a major factor in the continuing evolution of MMA and UFC fighters.
It had a major impact on Evans’ fight preparation for this mega-bout and it also had important roles in the rise and improvement of several other notable fighters.
But Van Arsdale said a beginning MMA fighter shouldn’t jump right into an intense and heavy workout routine that focuses on the deadlift and power clean.
“I would recommend that a beginner use a strength and conditioning coach who can teach them proper technique while allowing them to ramp-up their training over time,” Van Arsdale said. “Light weight should be used at first, and increases in weight must happen at appropriate times.”
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Thats all well and good until Rampage knocks him out
I’m a huge Rampage fan, friend and his former S&C coach, that being said when I saw the weigh-in’s today Rampage looked more depleted than I’ve ever seen and as far as being the bigger of the two, well let me just say Rampage HATES lifting weights and did very little for this fight as opposed to Rashad but my prediction he’s still going to knock Rashad OUT.
BTW, I thought Rashad’s S&C coach was jon chaimberg?
rampage is gonna drop him
so what kind of numbers was he able to get on the lifts?
I wouldn’t be so sure about that, I think Evans is a better fighter, this will be a good fight.
That is one hell of a plate tree in that last picture, anybody know where to get one?
LOL, I thought the same thing of the weight tree. It caught my attention more than the article!
Glad to see the deadlift is no longer the villian, it is finally getting it’s proper seat at the head of the table.
joe m, i agree that rampage looked smaller than evans yesterday. this should be a good bout
It’s gonna be one good fight, can’t wait to watch it.
And he just dominated.
rampage lost.
evan’s hard work payed off.
i’m glad rashad did so well. glad to see some focus come back to solid strength training for mma fighters.
Cool article. I wondered how much time he actually spent lifting weights. Those movements make a lot of sense too. Brute for and explosive power. Nice combo.
It is great to see this.
Athletes are starting to finally realize that lfiting for your sport is not complicated. Basics always trump standing on Bosus, etc.
Great job Mike!
This article became so much more relevant after that fight. Especially since all people talked about was his speed and explosiveness. Awesome
to think heavy weight training would help a fighter, jeesh. Who would of thunk it. I would buy that weight tree in a heartbeat if I could find one
I wish I had seen the fight so i could see the training effect on Evans. But really, is it surprising that the stronger fighter won? Why do you think fighting sports have weight classes?
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