When reflexes are usually talked about, the reference is often to the knee-jerk reaction we have when the doctor hits your knee with that small, rubber hammer. Or the startle reflex - hearing a blast of loud noise - which affects the nervous system the same way. All these responses are beyond our control. 

In the world of MMA, we care about those reflexes that can be conditioned. This is what we rely on to gain a competitive advantage. It’s always interesting to watch a fight between one man who relies on reflexes going against another who relies on strength. 

Athletes and wild animals rely on sudden movement, on instant acceleration, for survival. The MMA practitioner needs plenty of tough hours in the gym, getting out of the way of flying fists, elbows, feet, legs and knees. Then he’s ready to be locked in the octagon with his opponent

A lot of professional fighters have a deep reservoir of anger. Perhaps it’s related to experiences that happened to them while they were growing up. The smart ones channel that powerful energy to push themselves harder, to work out more fiercely, in order to take their mma skills to another level. 

I am quick to get irritated about small things, but slow to anger. I try to use my anger as a kind of psychological fuel, so that it promotes my life. Unfocused, undisciplined anger often compromises lives - and sometimes ruins them.

Now that I’m more seasoned, I welcome the time off between fights. Downtime is a good thing, allowing my body time to heal and rest. I mix up my life now with heavy training days, light training days, and some days when I do nothing. 

Mentally I have to shift gears, or I’d have burned out long ago. There are some days when I take my mind off training completely. I welcome being able to spend some hours at an amusement park or wilderness area – something. 

Ideally I like to fight about 3 times a year. This spaces out visits to the octagon every four months. This allows me a few weeks off, a month of training light, and 2 months of very serious fight preparation. 

If fights are closer I don’t get any downtime, and if they’re further apart I get a bit antsy.

I continue to train, even when I am not actively preparing for a fight. During these less-focused phases, I like to concentrate on explosive movements. An example is sprinting while pulling weighted sleds. My short sprints focus on my being able to quickly fire off the line – and then making a full recovery back to a relaxed state. 

Recovery is essential in order to create maximum explosion for each rep or set. Because recovery is so important, these workouts are more relaxed than the endurance ones. 

Strength Workouts 

Strength workouts use heavier weight – usually with lower reps. But, as always, recovery is important towards the goal of maximizing output. 

The focus in not explosiveness, but weight. 

Endurance Workouts 

As I get closer to the fight, lifting phases shift towards endurance workouts. I may use heavy weights at times, but the workout is much faster paced. It is impossible to maximize strength or explosion in these workouts, and often times I use lighter weights. 

My goal is to feel as strong at minute 15 of the fight as I do at minute 1.

There are 2 reasons for this. When I train in phases I can cut back on the amount of abuse I put on my body. But I can do this while also focusing on improving my fighting techniques. 

Although this is my downtime, I still engage in some amount of sparring and grappling. This helps me to keep my timing on track while enabling me to test new fighting techniques. 

There is a delicate balance we all have to achieve. We don’t want to punish our bodies to the point of abuse, yet we can’t let our fitness deteriorate. Because I try hard to maintain that balance, I only need 8 weeks to prepare for a specific opponent.

Do fight clubs really exist? I’ve been asked and I say I really don’t know. Likely, if there’s money to be minted, they must exist somewhere. 

If I ever happen upon one I’ll bolt in the opposite direction – of that I’m sure. Even bars have more illegal violence than I care to be around. I don’t need to have my career in jeopardy at a crazy fight club with no rules, referees or law enforcement. That’s not sport. 

If fight clubs really are around, the fighters and spectators must know what they’re getting into. Hollywood cannot be fairly blamed for causing any raw violence, because people know right from wrong. Responsibility flows out of that awareness – and most everyone accepts this. A teaspoon of sense is all it takes

I never use the stare down as a psychological tactic. Fighters have to deal with tremendous mental stress for weeks leading up to the fight. By the time of the weigh in, a fighter is either mentally prepared for what’s coming or he’s not. Staring isn’t going to make any difference. 

Whenever I’m on stage I do make a point of presenting a confident look. I want my opponent to know that I’m prepared for combat. If he is unsettled by that, then it’s only because he’s in a weak mental state. Some fighters appear cocky, but that can be a cover for lack of confidence. 

By the time a fighter heads to the arena, it’s way too late to have mind games add up to anything.

Your body needs salt to function. If you’re dehydrated, sick or injured, the first thing they give you in the hospital is a saline solution IV. 

Refined table salt is not very good for you. Most of it comes from mines, and is so heavily processed that many minerals are depleted. 

If you’re cooking, try using sea salt if your recipe calls for it. This is a healthier alternative. Sea salt has greater nutrient value.

This mission was planned by American Fighter, and I appreciate the efforts of the hard-working staffers who devoted themselves to setting everything up. Tim Sylvia will be joining me in supporting our military men and women. 

These trips mean so much to me. I’m always honored to be in the presence of our national warriors. They don’t fight for sport - but to keep our nation strong, our people free, and our values sacred.

Having lost my father this year, I know how hard it is to have a parent die. The condolences of others mean so much at a stressful time. 

My thoughts go out to Evan’s family and friends, especially knowing they are losing him at such a young age.