Sarah Long (MMA S&C Coach)
MMA strength and conditioning coach; posts on nervous system fatigue, recovery, assessment, and injury risk management.
Hip Thrusts: Glute‑Focused, Safer Alternative to Deadlifts
Hip thrusts are KILLER. They’re a posterior chain exercise that you can load up. They’re generally easier than deadlifts, for the people with lacking hip mobility. Cues to focus on: Our ribs and hips shouldn’t get further away from each other and then close again, as we move. Our torso moves as a solid unit. This allows our hips to do the driving. Position your feet right under your knees when you hips are up. Too tucked under and we feel quads. This is a glute exercise. Make sure
Distinguish Training Laws From Principles to Cut BS
Helping you cut through the BS. Understand there are laws and principles to training. Laws are non-debatable. They happen every time without fail. Arguing a law is for content creators. Principles are close to laws. They’re a general rule or pattern...
Simple, High‑intensity Combos Build Fight‑ready Grit
I just trained a fighter who said, “Just when I think something’s ‘the worst’, you come up with a new thing. This is now ‘the worst’.” 😂 Here’s the workout: Favorite 3 strike combo (include one kick) x10 each side Sit...
Blocked After Influencer Dismisses Sleep, Hormones for Recovery
I just got blocked. A guy on gear said that sleep and hormones don’t matter for muscle damage recovery. He had 52k followers. Thats rough. 😭
Fighters Need Expert Guidance for Concussion Recovery
Second Impact Syndrome. A lot of fighters don’t understand how to properly recover after a concussion. Aspiring fighters don’t often have access to experts. They trust the governing bodies to keep them safe. One of our speakers at Fight Camp...
Injured Fighters Can’t Train Hard on Low Calories
So many fighters get injured a week or two out from their fight. We can’t train 100% with 75% of our normal calorie intake. The math isn’t mathing.
Nervous System Fatigue Undermines Performance and Increases Injury Risk
Understand that our nervous system fatigues. If we don’t recover well, the dude just forgets how to operate our body. Which is a problem. If we do hard live rounds or blast a workout, we’re at an extreme risk of...
Simplify: Adjust Grip Instead of Adding Grip Workouts
I had a fighter say his forearms were blasted after a night of heavy grappling. A good indication that that’s one of his weaker links. Forearms are tiny muscles anyway, comparatively speaking. They’re going to give out first no...