Interview | Training, diet and general fitness. An Interview with Ash Davis MMA fighter and total fitness enthusiast

Find him  here: Ash Davies @ashanthonydavis 

Talk us briefly through a days training session…

A days training session for me varies massively throughout the week and I believe that’s part of the reason I manage to stay on top of my fitness and stay in shape without getting bored or reaching a plateau. I play football part time and do martial arts so although its primary high intensity cardiovascular workouts throughout the week I always try and get at least one power lifting session or functional fitness session in.

 

“I always end the day with 200 press-ups before bed.”

 

What specific types of strength and conditioning do you focus on?

The power lifting session would comprise of different Olympic lifts and maybe some bench press or compound resistance machines like shoulder press or front row, lat pull down etc. The functional fitness would be things like prowler runs, rope work and core. Whatever day it is Monday to Sunday and whatever I’ve done or sometimes haven’t done I always end the day with 200 press-ups before bed.

 

When do you train? Mornings? evenings? and why? Can you tell us a typical fitness/training regime you do for the gym?

My weeks training protocol is
Monday Evening – MMA (wrestling)
Tuesday Evening- Football Training or Match
Wednesday Evening – MMA (kickboxing)
Thursday Morning – Interval Sprints
Thursday Evening – Football Training
Friday Evening – MMA (jitz)
Saturday Afternoon – Football Match
Sunday – Rest

Each session is close to 2 hours with several breaks except the interval sprints which are 15 mins.

 

Are there any specific types of cardio you do i.e intervals, fartlek, endurance – that play a key role?

Interval treadmill sprints for me are the most unenjoyable but most beneficial session of the week. Not only do I get the heart rate up higher than any other session, but I get a real indicator of how fit I am compared to last weeks session and see/feel the gradual improvements.

 

What foods do you eat while training?  How do you control and stay on top of your diet?

Diet wise I don’t have a rigid or strict diet. I know I eat well over the RDA of calories (probably close to 5000 which is double RDA) and that’s because I know I need to in order to fuel my body whilst training hard. I feel in tune with my body and don’t deliberately deprive myself of anything or force anything into my body. Although I eat relatively clean it’s not a choice I’ve deliberately made, it’s just what I feel like eating most the time. Odd days I might crave something like a chocolate bar or some kind of salty meat… so I go out and eat it.

Some days I might drink 5/6 Lucozades other days my sugar intake will be close to zero. The only constant in my diet is a very high protein intake. I eat a lot of meat every day (mostly high quality) but wether it be red white lean or sometimes fatty I allow myself this indulgence. That’s the main reason I take supplemental fibre. I’ve read high protein and red meat diets often lead to short term digestion problems as well as potential bowel problems. I haven’t suffered any negative affects but take the fibre as a precaution. I never starve myself or go hungry.

 

“Some days I might drink 5/6 Lucozades other days my sugar intake will be close to zero.”

 

What supplements do you take or could recommend?

BCAA tablets
Fibre
Cod liver oil
Glucosamine
Sulphate
Centrum Men Multivitamin

 

What’s your go to favorite training exercise/lift?

My favourite exercise is probably pull ups because they take dedication to be good at and are often a quick indicator between those who are in shape and functional or those who are just in shape to look impressive. If you ever come across someone who is great at pull ups it’s virtually nailed on they will have a great body-to-weight power ratio. These people have worked at it for a long time.

 

Do you do any other aspects of fitness such as yoga to aid and maintain your body? How important to you is mobility and conditioning work such as stretching and foam rolling?

I’ve tried Bikram yoga and really felt the benefits of that but struggle to fit it into my schedule so I’ve only done 2 session in the last 8 month! Static and dynamic stretching is enforced before any football but I don’t do it before any other session. For me personally I understand the benefits with preventing injury but I feel I can prepare my body

Finally give us a challenge of training that you do, something our readers can try in the gym that will put them through their paces…

Round 1 (incline 1)
11mph for 1 minute
9mph for 1minute
11mph for 1 minute
9mph for 1minute
11mph for 1 minute
3mph for 1 minute

Round 2 (incline 2)
11mph for 1 minute
9mph for 1minute
11mph for 1 minute
9mph for 1minute
11mph for 1 minute
3mph for 1 minute

Round 3 (incline 3)
11mph for 1 minute
9mph for 1minute
11mph for 1 minute
9mph for 1minute
11mph for 1 minute
3mph for 1 minute

You’re working for approx 15 mins no stopping in between rounds and no touching the treadmill when your tired!

 

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