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Sweet Sefo Science - The Hard Road to Dome
Wednesday, 15 December 2004. Written by Mike Angove

Ray “Sugarfoot” Sefo is widely regarded by those in the know as the best fighter never to have won the K-1 Grand Prix title.

His attempts have often been plagued by illness, injury and poor conditioning:

In 2003 he made the eventual finalist, Musashi, look foolish when he climbed out of his feverish sick bed, on one leg (suffering from server cellulitis in his lead left leg) and nearly beat the perennial Japanese Champion.

2002 saw Sefo beat the favorite, Peter Aerts, on points only to tear the ligaments in his right ankle and drop agonizingly to the canvas after throwing his first kick against Ernesto Hoost.

In 2001 the unheralded Mark Hunt won the Grand Prix, but only after receiving a reprieve in the Fukuoka qualifying final when Doctors refused to allow Sefo to come out to face Adam Watt due to swelling around the eye. Hunt knocked out Watt and the rest is History.

2000 saw Sefo make the final, cutting a swathe through Musashi and Abidi, only to fade and be thoroughly out pointed by a razor sharp Ernesto Hoost.

What many didn’t realise however, was that Sefo had only two weeks notice to fight and was thoroughly out of shape having spent four weeks “convalescing” at home in New Zealand with a minor back injury.

After yet another freakish injury, a broken right arm in February 2004, Sefo’s time as the “Cinderella Man” in K-1 looked set to continue.

But something happened to Sefo in that enforced “break” from K-1.

Frustrated by his run of poor luck he looked internally and decided it was time for the excuses to be extinguished by action.

He got together with his management and training team and reviewed his fight preparation, his physical conditioning and his mental approach to the fight game.

Step one was get rid of the “Super Size Me Sefo”, as former cruiserweight Sefo had been concerned that he needed to be “big” to mix it with the really big boys.

As a result his weight fluctuated from a light 109 kilos, up to a rotund 116 kilos against Musashi in the 2003 finals.

On consulting with the top personal trainer in his home base Los Angeles, Sefo realised that “Size” was not as important as “Optimal Size” i.e. the optimum muscle to weight ratio that would allow his 183 cm frame to operate at peak performance.

Engaging the services of a dietician and a personal trainer Sefo set about reinventing himself in the 3 months it took to heal his arm.

When the call came to take on American Behemoth, Bob Sapp, in June, many in the audience were surprised to see a svelte 103kg Sefo, complete with abs, destroy Sapp.



Step two was assembling a quality training team, each with a specialist area of expertise. Each member of the team would be assigned a specialist role and play a crucial role in mapping out Sefo’s road to dome.

That team included:

Dixon “the Don” McIver, Sefo’s manger and team housewife, the man charged with the responsibility of coordinating the team and motivating, cajoling and if necessary nagging his charge when ever enthusiasm started to wane.

Tavita “Bow” Tai, pad man, fastest hands I have seen on the pads and at 115 kilos unmoved by Sefo’s renewed powerhouse kicks.

Ron “Slyman” Sefo, younger brother of Ray, an uncompromising sparring partner combined with the ability to analyse and read the game under the extreme pressure of a K-1 corner.

Jayson “Supercharge” Vermoa, excellent technical trainer and another pair of eyes in the corner. He also doubled as hyper active team clown when ever things looked like getting too normal.

Mike “Lightning” Angove, conditioning coach, Musashi southpaw clone and punching bag and honorary skinny white guy on the team.

Alexey Ignashov and Andre Hyrdzin, great K-1 coach & great K-1 fighter sharing superb strategic insight and advice.
Quality sparring partners including Ron Sefo, Paula Mataele, Ignashov, Mike Angove, Daniel Tai, Glaube Fetosa, Sydney Asiata and a number of Japan based kyokoshin K-1 fighters.

Russell Gorst, former New Zealand Warriors massage man, with nine years of training in conventional sports massage and traditional eastern methods.

Makoto, a flexibility specialist with more than a decade of sports specific martial arts experience.

Dr Ken McIver, PHD of Biological medicine, acupuncturist, homeopath and specialist in bio-energetic medicine.



The Program:

With the team assembled a specialised 10 week programme was put together for Sefo leading his December 4th appointment at the Tokyo dome.

For two weeks following his September 25 victory over Hiromi Amada, Sefo concentrated on light pad work drills, explosive weight training and aerobic conditioning with an emphasis on running.

Although his aerobic base was well established, running performed a number of functions for Sefo.

First it served maintain his cardiovascular fitness, secondly the weight baring exercise providing excellent conditioning for his legs (which would be crucial to take the leg punishment sustained in any Grand Prix champion’s run to the final) and finally individual time alone to mentally rehearse and visualize success at the Tokyo Dome.

Explosive weight training was a continuation of Sefo’s power phase prior to the Amada fight. It would be slowly dovetailed and replaced in the final eight weeks by plyometric training and sports specific movements as the final drew closer.

The light pad drills basically kept Sefo’s fight tools in tune, without over taxing his body with heavy pad and bag training too early. This could risk both injury and an early peak, over training and being potentially being flat come Grand Prix.

Eight Week Camp:

In early October Sefo returned to base his training camp in New Zealand for the first time in five years. Away from the distractions of L.A. and Tokyo he could focus solely on the job at hand and undertake eight weeks of hellish training prepared by his team.

Tabled below is Sefo’s weekly training schedule over the eight week training camp.

Time
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

7:00am Cardio – 40 mins at 60 – 70% max heart rate
Cardio – aqua running, sprints 6 X 1 min, 1 min recovery, 3 x 3 min underwater shadow boxing
Plyometrics
Track Running – 4 X 1200 m – 2 min rest
Plyometrics or / Aqua Jog 40 mins
Rest
Rest all day

11:00am
Acupuncture / Bio energetic therapy
/
Acupuncture / Bio energetic therapy
/
Acupuncture / Bio energetic therapy
/
/

4:00pm
/
/
/
/
/
Sparing: 3 sets of 3X3 min, 15 min break
/

7:00pm
Pad Work: 6X3 min Thai Pads, 4X3 min boxing, Power work:5X100 power strikes on the heavy bag
Sparring: 6X3 min rounds Followed by 6 one min heavy bag sprints; one min intervals
Pad Work: 4X3 min / 8X3 min rounds of drill work based on each Grand Prix fighter
Sparring: 9X3 mins, fresh opponent each round
Rest
Sports Massage. combined with Eastern Energy restoration techniques
/

9:30pm
Flexibility training
Sports Massage. combined with Eastern Energy restoration techniques
Flexibility training
/
/
/
/



Body Maintenance:

The programme not only included the conditioning requirements to take out the Grand Prix title, but also Sefo’s body maintenance and rejuvenation from his punishing training routine.

By prioritizing and scheduling these appointments in the programme it meant Ray would not bypass these often overlooked essentials of success in professional sport.

Flexibility:

Specialised flexibility training was scheduled twice a week. The training was timed to commence 30 minutes after training following a hot shower. In this way the muscles had relaxed from training and the metabolites of fatigue have been processed by the body. By taking this approach Sefo’s flexibility would be maintained in spite of his heavy work load.

Maintaining flexibility performs three key functions: reducing the risk of injury due to muscles becoming too tight and being forced through a restricted range of motion, increased speed of movement through greater use of elastic strain energy and ensuring his body maintained optimum range of motion through all movements.

Optimum range of motion is crucial to ensuring not only that all the movements of Kickboxing can be executed with out impediment (i.e. speed) but also increases the power of a movement, muscles cannot apply their full power unless an athlete can move limbs freely throughout their full range.

Acupuncture / Bio Energetic Therapy:

Following the path of many modern athletes Team Sefo looked to traditional Eastern medicine to optimize performance.

Three times a week, Sefo would visit an acupuncturist and bio-energetic specialist, to treat any niggling injury’s and maintain his total body function at maximum levels.

Sefo’s personalised health program covered a spectrum of specific dietary supplements and traditional herbal preparations, bio-energetic therapy, traditional Acupuncture and modern electro-acupuncture.

During three weeks of concentrated therapy in New Zealand, Ray's total physical body energy function improved by 4% - as a rule of thumb each 1% increase in energy function translates to a 3-5% boost in physical capability output.

Although many people remain skeptical about the benefits of non conventional medicine, the Sefo camp took the view that if it works use it, and the results for Ray were so impressive that his acupuncturist will travel with him to Japan to continue his programme through to the Grad Prix event.

Sports Massage / Kinesiology:

Twice a week after training Sefo used a masseur who specialised in convention Sports Massage, Kinesiology and Japanese Reiki and Chinese acupressure techniques.

The massage would generally take place after training following a hot shower. These sessions consisted of deep tissue massage, breaking down scar tissue caused by both Sefo’s training programme and old injuries.

Bumps and bruises sustained in of training were treated with various homeopathic remedies which worked very well for Sefo. Also used were energy restoration and release techniques drawn from Reiki and Acupressure.

The final function of the massage was to flush away the acidic metabolites caused by fatigue which make the body more prone to injury and poor recovery.

For this the masseur used basic effleurage techniques after the deep tissue treatment to facilitate excretion of the waste.

A key part of this was Sefo’s fluid intake after the massage, approximately 500mls within 20 minute of the end of the massage and another 500mls within an hour.

8 Weeks of Hell

Non Sports Specific Cardiovascular Training:

Many trainers ascribe the theory of running everyday but modern training suggests that this is not the most productive utilisation of an athlete’s energy and precious time.

An athlete’s aerobic base is established over successive years of training and eight weeks out from a fight focus should shift to anaerobic conditioning and threshold work and only maintenance work on the aerobic base.

The reason for this is that cardiovascular training should simulate the functioning required in the ring. I.e. operating in the anaerobic energy system, ultilising explosive bursts of energy and requiring fast lactate clearance and cardio vascular recovery.

Another factor to consider is that weight baring exercise like running places huge load on a heavyweight’s joints, more so than lighter fighters. The risk of injury is much higher amongst heavyweight fighters than the little fellas.

With this in mind Sefo would only require two running session per week, supplemented by aqua jogging for up to two further session.

Ray would complete one 40 minute run at 60 - 65 % of his max heart rate. Although this was a hilly course and there would be times when his heart rate would climb to the 70-75 % anaerobic zone, the run essentially served as maintenance of his base fitness.

The second running session consisted of four 1200 metre runs on an athletic track. Sefo had two to three minutes recovery between each set. The 1200 metres sets typically had Sefo operating at 80-85% max heart rate, firmly at the high end of his anaerobic zone, for at least the second half of each 1200 metres.

This served to improve his lactate tolerance or his ability to work in the “burn zone” where a fighter must be comfortable to succeed. The breaks (almost complete recovery) facilitated on Sefo’s lactate clearance, i.e. his recovery, which is crucial between rounds.

The Aqua jogging offered superb anaerobic conditioning with out the risk of weight bearing injury. The sprints were supplemented with under water shadow boxing as a sports specific adaption to training to keep the athletes mind fresh and focused.

Plyometrics:

Sefo cut his weight training completely to concentrate on high velocity movements which simulated the skilled movements of kickboxing. The plyometric training required only three pieces of equipment, a 5 kilo medicine ball, a Swiss ball, and a couple of wooden boxes.

Speed, speed, speed was the focus of these sessions, training the nervous system for faster acceleration. For this reason we used only the light medicine ball. When weight training with heavier weights, even if focusing on fast concentric contractions, acceleration from rest is slow. So the key here was performing the exercises with top speed acceleration.

Sets per exercise were limited to only three to five exercises consisting of three sets of 6-12 repetitions. Rest was full recovery at least of three minutes.



The key focus here was to train the nervous system, not muscular strength and power, which had already been achieved in previous power phases of Sefo’s training. Thus the low repetition rates and full recovery time.

The training sessions were timed to occur first thing in the morning after a good nights sleep. This avoids the common mistake of doing plyometric exercises after skill training. After skill training the nervous system is fatigued from being focused on one form of learning – sports specific techniques. Switching immediately to learning neural speed has a much reduced chance of success.

Pad / Heavy Bag Work:

Sefo’s pad work was typically three minutes duration with full recovery of one minutes break.

Conditioning wise, the work done here operates 100% in the anaerobic and anaerobic threshold zones.

However most important in these training sessions is the sports specific aspect.

In technical terms pad work is training the athlete’s neurological pathways, increasing the efficiency of sports specific movements through correct repetition.

In layman’s terms this means it helps a fighter kick, punch and knee harder and faster while requiring less energy.

Monday’s training session was primarily based around conditioning with ten, three minute rounds. The first six rounds were free Thai pad rounds where Sefo had to attack and respond to what ever his pad holder called at full power and speed. The final four rounds focused on refining Sefo’s renown strength, his hands, into an even sharper weapon.

This would be followed by continuous repetition strikes on the heavy bag of fundamental techniques at full power and speed. One minute recovery was allowed between sets, this again was 100 % anaerobic and lactate recovery focused.

As we moved closer to the Grand Prix and Sefo’s conditioning improved, the primacy of conditioning the energy system gave way to maintaining neurological quality of the movement.

As a result if correct form began to deteriorate rest duration was increased and power decreased in favour of sharper technically correct execution.

In other words, you can be the fittest person in the rings but if your technique is crap your result is likely to be crap.

Wednesday’s Pad followed a different pattern with four rounds of free Thai pads followed by eight rounds of fighter specific drills.

While the four free rounds were the same high intensity as Monday, the drill rounds were focused purely on technique execution.

Video Analysis:

These drills were based on video analysis of Sefo’s likely opponents in the Grand Prix. Sefo had prepared a separate game plan for each fighter based on their habits and movements in the ring.

A key point to take into account in the analysis of fighters vulnerabilities is to exploit ingrained habits which occur frequently in their ring performance.

A fighter’s technique can be improved and new skills can be learned but habits and the way they naturally move are far more difficult for an athlete change and video analysis offers a great opportunity to identify and exploit an opponents habitual movements.

Often coaches make the mistake of only looking at a fighter's weaknesses, but often a fighter’s habits are found in their strengths, this was the approach the Sefo team to their video analysis.

Sparing:

Team Sefo’s camp was very fortunate to have a high quality team of sparring partners available to keep Ray sharp, including off course New Zealand’s newest resident Alexey Ignashov.

Sparring in the first four weeks of camp tended to be fast and light at around 50% power and 100% speed. This enables the fighter to work out and try new drills under pressure without the disincentive of getting clobbered by his sparring partners.

This approach proves far more productive and conducive to developing new skills than the athlete stepping into the ring to go to war each time her spars.

This often has the dual effect of the athlete relying on tried and true techniques rather than working on new skills and less skilled sparring partners closing up shop and being defensive rather than working out the fighter in training.

In the final three weeks intensity increased to 60 – 80 % as Sefo’s efficiency and fitness improved.

Sefo had three sparring sessions a week on Tuesday, Thursday evenings and Saturday afternoon.

Tuesday’s sessions consisted of six fast rounds working on drills for specific fighters. For example if Musashi was the focus, Sefo’s southpaw sparring partner would throw techniques mimicking his movements allowing Sefo prefect his game plan for the Japanese fighter.

Typically Tuesday’s sessions would focus on two fighters per session.

Thursday was purely based on conditioning for Sefo, sparring nine consecutive rounds against a fresh opponent each round.

The object was basically to exhaust Sefo and force to him to draw on all his mental reserves and operate when maximally fatigued.

This grueling session was as much about strengthening Sefo’s mental strength as it was his physical condition.

With his team feeding a varied flow of encouragement, instructions and sometimes outright abuse Sefo had to battle both his sparring partner and the mental demons that every fighter has to make it through round nine.

Saturday’s sessions we added in the final three weeks of the programme to mimic the Grand Prix in terms of time specificity and logistical duration

In the Grand Prix a fighter must motivate himself for three separate fights, with up to half an hour between fights. In this time the body cools and injuries begin to ache and swell.

Additionally the fighter must mentally rouse himself and switch on and hit his groove for each fight.

Each three round set was against the same sparring partner allowing Sefo to execute a game plan each time.

In the final session extension rounds were added against to simulate what might occur at Tokyo Dome.

The other crucial aspect of the “simulated” Grand Prix, is the mental rehearsal factor.

The objective of this type of training is to achieve a state of mind in the athlete such that when the event comes around he has been there so often in his mind that he feels comfortable and switches straight into his “success groove”.

Tokyo - finally:

After eight weeks of hell, Ray Sefo will leave for Japan fitter, faster and mentally stronger than he has ever been.

The combination of modern sports training techniques with traditional approaches have appeared to work will with this exceptional athlete.

His performance in training improved out of sight in terms of his conditioning, skill execution and outright power and speed.

The aim has been that by the time he gets to Tokyo his performance on the night will be “the icing on the cake”, with all the toughest hurdles already having been cleared in the gym.

With a little bit of luck and a huge amount of skill built on a platform of hellish hard work hopefully Sefo can become the second man to bring the Grand Prix Title back to Oceania.



Footnote:

While he didn’t get the all important “W” next to his name on December 4th, we at Kakutougi would like to congratulate Ray and the whole of Team Sefo for clearly winning the fight.

[budo_diamson]

niestarannie wyciete i wklejone.
w dodatku po angielsku.
;/

[budo_dollyo]

niestarannie wyciete i wklejone.
w dodatku po angielsku.
;/

jak jesteś kozak to popraw i przetłumacz :wink:

[budo_yagua]

sorry, nie sprawdziłem jak się wkleiło ,dopiero później zobaczyłem jaką kichę wstawiłem. Na szczęście jest link do oryginału a tam jest perfekcyjnie.
Postaram się poprawić.

Wybaczcie ale angielski trzeba znać i koniec.

[budo_anabi]

Siur! :wink: