Issue 013
May 2006
A light heavyweight fighter from Norway, Jakob Løvstad is a veteran of one of the last true NHB events in the world, Finn Fight. Having had to prepare for gruelling contests that can last up to half an hour, Jakob is well versed in conditioning for MMA.
“For fitness, I use techniques for increasing oxygen uptake and heart volume based on the newest research done on how the heart and respiratory system works. The research is being conducted here at NTNU in Trondheim (where I work, although I'm into computer research, not medicine). It's also being used in cross-country skiing on our national team.”
For his evening training, Jakob does specific sessions at the Trondheim Fight Gym. Sessions are structured differently, but with inspiration drawn from the many places Jakob has travelled to, as he describes. “They are set up similar to a lot of the places I've trained at (American Top Team, Miletich Fighting Systems, Team Elite, Golden Glory, Amherst Athletic Club, Jitti's Gym in Bangkok and more). I've picked up ways of setting up training and various good drills, and then there's some of my own stuff. I hope to go to Brazil and Las Vegas this summer to pick up new inspiration. Last summer I got stuck doing all the work at the gym instead of travelling and working out.”
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Weekly training schedule
Monday
Jakob describes this as a “tough day”!
AM- Cardio session based around various forms of running. Will be interval training either running outside, on a treadmill or doing hill sprints etc). Jakob looks to get his heart rate to around 95% of maximum and really push himself.
PM- Padwork and skill-based drills
Tuesday
AM- Strength training. Jakob will use basic weight lifting exercises, mostly multi-joint exercises and big compound movements such as bench press, squat, deadlifts. The weight lifting is designed to prevent injury as well as build and maintain strength.
PM- Wrestling (takedowns and positioning only, no submission or striking)
Wednesday
AM- Cardio as per Mon morning
PM- Main sparring session. Jakob describes the session as one hour of constant MMA sparring, based around five-minute rounds with one-minute rest.
Thursday
AM- Strength training as per Tues.
PM- Stand-up training (boxing and Muay Thai)
Friday
AM- Cardio as per Wed morn.
PM- MMA drills. They will concentrate specifically on drills that are applicable to fighting, such as using the cage to stand up, or developing reversals on ground and pounders and so on.
Saturday
AM- Strength training as per Thurs, followed by ½ hour break, then an easy technical session. As it is the end of a tough week, they will mostly train jiu-jitsu and use the time to play around with new moves and have some fun.
Sunday
Complete rest- an “eat what you want” day!
Diet Plan
A professional nutrition consultant called Børge Fagerli designed Jakob’s diet for him. Fagerli is described as one of Norway's top guys in the field of nutrition, natural muscle growth and supplements.
Jakob tries to eat around once every hour, even if it is a small snack such as an apple or a power bar. The three main meals are always a combination of carbs and protein with little to no fat content.
Morning meal-
Cereals and a protein shake. On running days, Jakob cannot eat before training so he will take a liquid meal with him for immediately after he has trained.
Lunch-
Tuna salad, wholemeal bread with meat.
Dinner-
Usually a choice of salmon, steak or chicken with rice or pasta. Because of his busy schedule he goes for foods that are easy to prepare.
