Coach Branden’s Training

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Tell us what you are trying to accomplish with your training and nutrition right now.  What are your goals?

My goals, as always, are to improve my overall movements and health. As most people know I am heavy into different styles of martial arts which each present a different challenge as I get older. Through training I am able to achieve personal challenges that I once thought would be impossible to achieve. I am a very driven individual, working out and training serve as my opportunity to escape from the real world and it serves as my relaxation time. This may seem crazy to some, but to me there is nothing better than a good training session when I am physically exhausted and covered in a healthy layer of sweat!! Also, I understand that my training routine is not for everyone, but it works for me and allows me to not be as strict with my nutrition plan.

Why did you choose this goal?  What motivated you?

I have an internal drive that pushes me to be the best that I can be. I developed this through two areas of influence; one being my older brother and the other my mentor growing up in my martial arts path. My older brother, in my eyes, was good at everything and very athletic. This meant in order to keep up and participate in the activities that my big brother was in, I would practice at home and even though I was six years younger, I could still keep up with him. My brother helped motivate me by teaching me, that no matter how many times you get knocked down you have to keep getting back up. In life there will not always be someone to help so I learned that determination is a skill that must be mastered early on.

The second person to influence me was and still is to this day my martial arts mentor, whom I have had since I was 9 years old. I was not the best when I started, but I was taught that dedication and discipline would yield the results I desired. There were many training sessions I wanted to quit and give up but he would not let me. Each time I felt I failed he would illustrate the areas I had improved in the technique than give me ten pushups. The pushups were explained to push the weakness from the body, (Pain is weakness leaving the body!). When I was younger I did a lot of pushups in order to reach the level I am at today. I learned that it was not the weakness of the body that I was trying to displace it was instead the weakness of the doubt in my mind. I have used the skills that I acquired and have applied them to all aspects of my life.

Tell us a bit about your training program and why you set it up that way?

I train hard in the gym in order to be able to compete in my martial art competitions at a high level. In order to do this, I have a complex workout program that I use. During the week I do intense metabolic interval training in order to increase my cardio vascular breathing and fast response abilities. It does no good to be strong in martial arts if you cannot move efficiently and with a degree of speed! To help develop the muscles and increase muscle tone, I work in some strength training days into my plan. These sessions allow me to work on the areas that I am weaker in and allow me to gain a balanced core.

As with most athletes in a sport there are certain movements I am great at performing and some that I need a bit of improvement.  In my strength program I balance my movements out by really focusing on the total body movements that improve my overall strength. In regards to my performance levels I have seen tremendous improvements in all areas of my performance. I put in about 5 to 6 days at Force with either metabolic intervals or strength training.

Outside of the gym, I continue my training my doing three to four days of Brazilian jujitsu training and three days of doing target striking drills to ensure I am still maintaining the flexibility and speed that I need to perform in my arts. This means that I normally workout twice a day but with different areas of concentration, and also one workout is dedicated to technique development in my martial arts.

Do you use a coach or accountability system to help you?

In order to achieve my best results I depend on Ryan to assist me. Ryan was the coach I had when I first started at Force as a client. Ryan has helped me reach levels in my training that I never thought possible. With the my addition of my new training for martial arts competitions I have really leaned on Ryan to help assist me in designing an effective program to help me preform at an elite level. I am good at designing programs but even a coach needs a coach!

I also feel that the clients (family) at Force help hold me accountable as they always check in on how my martial art training is going and when my next competition is. The support that I have received through Force helps me train day in and day out!

Tell us about your nutrition program and why you are following that strategy.

I follow the nutrition guidelines as presented in the programs supported by Force. I try and balance my food intake with the degree of my workouts. I am hungry all the time, and have really learned how important it is for me to get a protein in every time that I eat throughout the day. I was never a huge fan on vegetables growing up, and I have been able to try some new things and incorporate these more and more into my nutrition plan and have noticed a huge difference in adding the vegetables and protein more frequently in my plan.

What supplements do you take?

For my supplements I take the Prograde VGF 25+ Men’s multivitamin and EFA icon every day. I also take the Biotest Metabolic Drive Chocolate Protein as a recovery drink and snack sometimes. I also take the Biotest Superfoods daily to help with getting an extra serving of fruit and vegetables.

What is your daily routine like?

I am very much a creature of habit which helps keep me very accountable on my training sessions. When I miss a workout it seems to throw off my day. In order to keep my world in harmony I rarely deviate from my rigorous training routine. Lucky for me, I work for an incredible gym and am able to get my workout sessions in pretty much around my work schedule. I teach at my martial arts school, Lee’s Martial Arts, which can make getting my training sessions in a bit more challenging.  To remedy this problem I luckily co-own the school so I am able to go in and get a hearty workout in before my afternoon work shifts.

An example of a day for me is:

5:00am – Get ready for work and grab breakfast

5:30am – Arrive at Force for Metabolic Resistance Training Sessions

6am to 8am – Coach Sessions

8:15am to 9:15am – Get in my Strength or Metabolic Training Session

9:30am to 10:45am – Coach Session and clean up training area

11am to noon – Get in a quick nap to recharge mid-day

12pm – Lunch (normally looking at training materials and such during lunch)

1pm to 3pm – Program design, research and continue my training education

3pm to 7pm – Coach Sessions

7pm to 9:30pm – Brazilian Juijitsu Training

10pm – bed

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  • Jan

    Branden, you are truly an inspiration – and a great trainer! Your daily routine is pretty amazing – I’m somewhat exhausted reading it!

    Thank you for bringing your very best to all of the clients at Force!

    Oh, and congratulations on your graduate degree – with honors, no less!

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