Working Out with Ian "Uncle Creepy" McCall as He Prepares for UFC Fight Night in Brazil
by Corey Beasley
I have been working with Ian for almost a little over 5 years. We have gone through a lot of challenges, learned a lot of things and continue to streamline our program as he charges toward another title shot.
The following videos give you a sneak peek into some of Ian's workouts.
We work together 3X's per week, for about an hour.
The hour typically flows like this:
- SMR, foam roll, mobility work
- Dynamic Warm Up
- Speed, Agility, Plyometrics
- Strength Work
- Conditioning (Optional, depending on fight schedule)
The following videos will walk you through a typical workout with Ian McCall
SMR, Trigger Point, Foam Roll, Etc - 5-10 Minutes
Ian always shows up early and spends about 10-15 minutes on the rollers. This helps loosen up tight muscles and prep him for the work he's about to do.
Dynamic Warm Up - 5-10min
Ian's warm up typically involves a series of mobility drills for the ankle, hips and upper back/shoulders. Once we complete the mobility series, we transition into crawls and finish with a series of locomotion drills (running, shuffles, skips, etc) The main goal of the warm up is to avoid injury. Get the joints moving, increase core temperature and prepare the mind for the workout ahead.
Speed - Agility - Plyometrics - 5-15 min
We will typically pick 1-3 exercises for this section. The goal is speed and power, so we keep the reps low, intensity high and allow plenty of rest, so we can repeat that explosive effort.
Strength Work - 20-30min
Once we have warmed up a got the nervous system firing, we move on to the strength. Squat, hinge, push, pull, etc. We use barbells, kettlebells, sandbags, bodyweight and many other pieces of equipment to get strong. Here are some of the exercises we've used during this camp.
Conditioning was labeled as optional above, because our focus changes outside of camp, during camp, and as we get closer to fight time. Conditioning can be done during strength and conditioning sessions, on off days or with his skill coaches at Team Oyama. Some are short, explosive repeats, others may be 30sec-1min and others may be longer, less intense intervals for recovery and to develop an aerobic base. All depends on the goal and what we are trying to accomplish.
Here are a few of the drills that we have used with Ian during this camp:
We are proud of the changes that Ian has made and it has been a blast watching him develop into the UFC Fighter he is today. Be sure to watch him compete in Brazil against John Lineker Nov 8th for UFC.
Corey Beasley is co-owner of Innovative Results gym in Orange County, CA. Their unique training style has attracted some of the best grapplers and UFC Fighter in Southern California, so next time you are in that area, be sure to look em up!
Blog CategoriesAll Categories #athleticmastery #athletictraining #dancebenefits #danceinsports #sportstraining active recovery adaptability adapting techniques adapting to competition aesthetics ageless fitness agility agility drills agility training aging combat athletes aging gracefully aging grapplers aging in martial arts alcohol ancient warriors athlete development athlete nutrition athlete training athlete's journey athlete's well-being athletes athletic conditioning athletic health athletic performance athletic prowess athletic success athletic training athleticism athltic performance balance balance and stability balanced diet balancing act battling ropes benefits of supplements beta-alanine biomechanics bjj bjj conditioning bjj grip training bjj kettlebell bjj strength and conditioning bjj strength exercises bjj strength training bjj strength training workout bjj workout blue zone diets blue-collar strength body preparation bodyweight bodyweight exercises bottom-up exercises boxing boxing conditioning boxing conditioning workouts boxing skills boxing strength training boxing technique boxing training boxing workouts brazilian jiu jitsu brazilian jiu-jitsu breathing breathing techniques burnout prevention business ideas caffeine cage combat carbohydrate repletion carbohydrates cardio cardio and conditioning cardiovascular endurance career transitions challenges in jiu jitsu champion's journey champion's mindset child fitness circuit training for mma clean and jerk combat athletes combat sports combat sports athletes competitive edge concurrent training for fighters concussions conditioning conditioning for bjj conditioning for mma consistency continuous improvement convenience drawbacks coordination coping strategies coping with defeat core core strength crawling crawling exercises crawling patterns creatine cross-training culture curcumin cutting weight cutting weight for bjj daily routines dedication dehydration diet diet for bjj dietary supplements discipline drawbacks of supplements dynamic stretches dynamic stretching dynamic work dynamic workouts eating habits electrolyte replenishment elevate performance elite performance elite wrestlers emotional challenges emotional intelligence emotional resilience endurance endurance activities endurance training energy drinks energy systems in sports exercise exercise physiology exercise variables exercises for jiu jitsu explosive advantage explosive power extraordinary strength fame and media fatigue management feamle athletes feet fight training workout fight week fight week nutrition fighter diet fighter safety fighter training fighters fighting training finances fitness fitness journey fitness tips fitness training flexibility flow state fluidity of motion flywheel resistance flywheel resistance training food and nutrition food industry in the united states foot foot and ankles foot strength foundational movement fueling strategy full-body strength functional range conditioning functional strength global wrestling goal setting grappling grappling techniques grip grip strength grip strength exercises growth mindset guard mobility gym diet gym habits gym training gymnastics progressions hand health hand protection hand strength health discipline health preservation healthcare professionals healthy habits healthy lifestyle heart rate heavy bag workouts high mileage high-intensity training history history of supplements home post how to prepare for a fight hydration impact of supplements improve technique increase strength inflammation injury management injury prevention inner critic interval workouts jiu jitsu jiu jitsu exercises jiu jitsu workout joint flexibility joint health joint mobility jumping kettlebell kettlebell exercises kettlebell workouts kickboxing kinetic chain knee health knee injuries knockout power knockout punch labor-intensive work lean muscle leg strength for boxers lifestyle habits lightning-fast kicks loaded carries long-term benefits losing weight macronutrient balance magnesium making weight martial arts masters bjj masters jiu jitsu meal planning medicine ball mental mental conditioning mental fortitude mental preparation mental resilience mental resilience in sports mental skills training mental strategies mental strength mental toughness mental training mental well-being mind game in sports mind-body wellness mindfulness mindfulness in sports mindset mindset training mixed martial arts mma mma cardio mma cardio workout mma conditioning drills mma conditioning routine mma exercises mma meal plan mma strength and conditioning mma strength training mma training mma weight training mma workout routine mobility mobility and flexibility modern athletes momentum motivation movement patterns muay thai conditioning muscle growth muscle strengthening natural athletes neck strength neck strength and concussion prevention negative effects of weight cutting new goals news nitrate nutrient-dense foods nutrition nutrition for athletes olympic weightlifting omega-3 fatty acids outdoor overall health overcoming challenges overcoming excuses overcoming fear overcoming obstacles overtraining passion peak performance performance performance enhancement performance optimization performance testing periodization personal development physical challenges physical conditioning physical demands physical fitness physical preparation physical training plyometric exercises plyometrics positive self-talk power power generation powerlifting pre-competition routine probiotics professional fighting proper nutrition protein punching accuracy punching power punching technique quality sleep recovery recovery strategies recreational boxing rehydration resilience resistance training rest and recovery rest and rejuvenation rotational exercises running sacrifice safe weight loss sauna sauna and ice baths schedule sedentary lifestyles self-care habits self-compassion shadow boxing shoulder health shoulders sleep snatch social challenges social media speed speed and agility speed and power speed and power training sports nutrition sports odyssey sports performance sports psychology sports science sports supplements sprinting stability stamina staying focused steam room strategic meal planning strategic workouts strengh strength strength & conditioning for combat athletes strength and conditioning strength and power strength coaching strength exercises strength exercises for mma fighters strength for mma strength training strength training for boxers strength training principles strength work strengthening exercises stretches for bjj stretching stretching exercises striking supplement industry supplements supplements for brain health support system surfing targeting technique technology impact track workouts for fighters" tags: combat sports training training balance training intensity training methods training plan training plans training strategies training techniques triumph through adversity unconventional training untapped potential usada visualization techniques visualizing success vitamin d warm up warm ups warm-up and cooldown warm-up exercises warrior mentality water intake weigh in weight class weight cutting weight cutting methods weight cutting safety weight lifting weight loss weight loss strategies weight management weight-cutting guidelines well-being tips whey protein work-life balance workout workout for older adults workout nutrition workout revolution workout routine workouts wrestling wrestling conditioning workouts wrestling games wrestling strength training wrestling techniques wrestling workout plan wrestling workouts wrist alignment wrist safety wrist strength youth youth athlete development youth athletes youth sports youth sports coaching youth wrestling