There is one common thread amongst all MMA fights. If one fighter gases, he usually gets beat up pretty bad from that point on. My experience says there is no feeling worse than being man handled by a professional MMA fighter. As a strength coach, I like to actively train with the fighters I work with. Well I used to. As long as I live, I will never forget the feeling of working out and wrestling for the first time with Lew Polley, Jesse Taylor, Thierry Sokoudjou, Dan Henderson, and Tarec Saffiedine. My first time working at Quest as a strength coach had me learning a lot about wrestling. I took part in an "easy session" and at the end of the15 minute warm-up, I got teamed up with Hendo. I was tired, he was just starting. At 20 minutes I had been tossed more than 20 times, and had tapped to his clinch. There was more. Next stop was Sokoudjou. At 21 minutes into practice, my "friend" tossed me about three feet with the fastest hip toss Id ever seen. I laid on the mat in a pool of sweat, needed a minute to love life again. While I took some deep breaths Sokoudjou skipped. We got a new partner ever five minutes. I was everyones "break". It went on like this for 39 more minutes, one beating to another. Single leg takedown drills, wrestling for top position. I never once threatened anyone for position. I did however, threaten to throw up on Jesse. I think back to that practice every time I train in the gym. I realize that no matter how physically fit I get, its a whole different world to be on a mat and working with pros. The sport of MMA is unbelievably physically demanding. To this day, four years later, I have not been able to mirror the intensity. There is one solid trick to try to get as close as possible. Disrupt your breathing. If you have never played sports with a mouth guard then you have missed out on something special. However, the athletes I work with in MMA are using a brand new guard by SISU and its a game changer. The athletes can actually breath, talk, and drink while its in. Putting in a mouth guard while you run is the most basic way to change your breathing, and raise the intensity. If you jump to YouTube, you can see some of my videos where I train with the "Training Mask". The goal is not to create high altitude training, the goal is to make it tough to get a full deep breath. That forces your intercostal muscles, and diaphragm to work harder. Its the same situation as having a 200 + lbs MMA superstar on your chest, or with their arms digging into your ribs. When that happens, you cant get a full breath. When you do your sprint training, try putting in a mouth guard or incorporating a training mask device. That was the focus for me this week. Tuesday and Thursday I did my cardio sessions with a SISU mouth guard, and they went like this. 10 minutes to warm up on the treadmill, adjust to the mouth guard. - 8 x 20 second on 10 second rest sprints on the treadmill. 10 on incline, and fast as safely possible- 8 x 30 second on 30 seconds of rest bike sprints- Then back to the treadmill- 4 x 30 second of back peddling 15 seconds of rest. Incline at 6 and as fast as safely possible- Then a 5 minutes jog without a mouth guard, and then 5 minutes to cool down Takes roughly 30 minutes to get it all done. It feels terrible while its going on, but the recover and energy burst from finishing will be a huge boost to your entire day. I said it before in this article, you cant boo any athlete until you try the basics of the training. Most pros can do this type of cardio with their eyes closed. They gas out because there is nothing that can prepare them for the entire event, and the intensity of being in a real life fight. 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"We knew all games were going to be tough," said Belgium coach Marc Wilmots. "But even with 10 men, we still pushed forward. These guys are really hungry." After three narrow victories and precious little beautiful play, Belgium will now play the United States in Salvador on Tuesday. "Mission accomplished," said Wimots. And along with Iran, Japan and Australia, South Korea departed as the last team from the Asian federation, all in the first round. Algeria finished second in the group after a 1-1 draw with Russia -- a result that meant South Korea needed a four-goal win to advance. They never came close. "All of our players did their utmost. They gave it their all but I think that it was my shortcoming, my failing as a coach that caused this result," said coach Hong Myung-Bo. The former captain of the 2002 team which reached the semifinals did not offer his resignation, though. South Korea did not go without a strong fight, landing the ball on Belgiums crossbar on the hour-mark and testing standout goalie Thibaut Courtois with several shots afterward. Yet even with a man up, the Koreans could never pressure Belgium enough to find an opening and paid the price. For scorer Vertonghen it was a bit of redemption after he caused the penalty against Algeria in the opener which forced Belgium into late histrionics to come back and claw out a 2-1 victory. "I really felt bad after that but now only joy is left," he said. Belgium promised to play with flair in this tournament but is proving that its still a master at grinding out results. "It gives us so much conffidence to get those nine points with only 10 men and prepare for the Americans in that mood," Vertonghen said.dddddddddddd Having a goalie like Courtois does make it easier, especially as its defence was missing injured starters Vincent Kompany and Thomas Vermaelen. But the Belgians also proved they sorely lacked the creative skills of Kevin De Bruyne and Eden Hazard, who were on the bench from the start. On the hour mark, South Korea came closest to scoring when Son Heung-min saw a cross float right onto the crossbar beyond the reach of Courtois. Belgium fielded four World Cup newcomers, but was reduced to three in the 45th minute when Steven Defour planted his studs, leg outstretched, into the shin of Kim Shin-wook. Australian referee Benjamin Williams didnt hesitate to pull out the red card. Earlier, the South Koreans almost scored around the half-hour mark. First, a long-distance drive from Ki Sung-yeung forced Courtois into a great diving save and, one minute later, Defour kicked a ball off the line in another goalmouth scramble. Mertens could have lifted the pressure off Belgium in the 25th minute he was left wide open eight meters out. He skied the ball over, immediately opening his mouth in disbelief at having missed such a chance. In the second half, South Korea brought on a second full striker in Lee Keun-ho for even more pressure. The Asians created a flurry of chances early in the second half, but either Courtois showed his class or the South Koreans lacked any precision. ------ Lineups: South Korea: Kim Seung-gyu; Lee Yong, Kim Young-gwon, Hong Jeong-ho, Yun Suk-young; Lee Chung-yong, Han Kook-young (Lee Keun-ho, 46th), Ki Sung-yueng, Son Heung-min (Ji Dong-won, 73rd); Koo Ja-cheol, Kim Shin-wook (Kim Bo-kyung, 66th). Belgium: Thibaut Courtois; Anthony Vanden Borre, Daniel Van Buyten, Nicolas Lombaerts, Jan Vertonghen; Steven Defour, Moussa Dembele, Dries Mertens (Divock Origi, 60th), Marouane Fellaini, Adnan Januzaj (Nacer Chadli, 60th); Kevin Mirallas (Eden Hazard, 88th). ' ' '