LombardMMA-FIT

State College, PA MMA Coach And Innovator Strives To Impact Lives Through Martial Arts And Fitness

Professional MMA Coach and Martial Arts Innovator, Bruce Lombard, continues his efforts to impact peoples lives in the State College and Penn State Community, and beyond.  His 25 years of martial arts experience, and his innovative methods through martial arts and fitness are aimed at making a positive difference for all genders, ages, and physical abilities.

Bruce Lombard is the owner of LombardMMA and has been teaching martial arts at Titan Fitness & Martial Arts located in State College, PA for over 15 years.  LombardMMA took its first steps in 2009 with its goals to teach martial arts and fitness to participants in a one on one or small group training environment.

LombardMMA started to broaden beginning in 2012 as the martial arts brand took on some innovative ideas.

In 2012, Bruce worked with local Physical Education teachers to create "Martial Arts Fitness" which is a Physical Education full curriculum.  The curriculum includes two separate units, instructional DVD's, and online membership for course instructions and consultation.  There are now multiple high schools in Pennsylvania and New York states that are using the unique and life-long curriculum.

Also in 2012, with the advice of a local high school football coach whom was a LombardMMA training client, Bruce created MMAFx.  MMAFx is a mixed martial arts off-season cross training system for football players.  The training includes techniques and drills from boxing, Muay Thai kickboxing, wrestling, and traditional martial arts that are similar to movements in football.

MMAFx currently works with multiple Penn State football players and multiple NFL players to help develop or increase their hand speed, agility, balance, timing, conditioning, and punching power.

The Houston Texans also incorporate MMAFx training elements led by Head Strength Coach and Assistant Strength Coach, Craig Fitzgerald and Sean Hayes.

In 2014 LombardMMA-FIT was created.  LombardMMA-FIT is an online fitness and martial arts at-home workouts.  It is Bruce's version of "Insanity" or any "Kickboxing Fitness" at home workout program.  The initiative was to do develop a workout with calisthenics, core training, plyometric and strength exercises...with the incorporation of real kickboxing and boxing techniques.

LombardMMA-FIT has the objective to not only help people get fit in the privacy of their own home, but also learn how to properly perform self-defense techniques.  The program includes four intensity levels of workouts and provides instructional videos for how to perform each kickboxing and boxing technique.

LombardMMA and Titan Fitness & Martial Arts is located at 127 Sowers Street, State College PA, one block off the Penn State Campus.  Visit www.lombardmma.com for more information and how to participate in one or all the branches of LombardMMA.

 

 

 

Bruce Lombard Motivates Penn State Students and Student-Athletes With Fitness Through Martial Arts

Bruce Lombard is a Professional MMA and Muay Thai Coach located in State College, PA.  Bruce has over 25 years of experience in martial arts and has been instructing martial arts for over two decades to the Penn State and State College community.

Bruce has been teaching and coaching at Titan Fitness & Martial Arts since its inaugural year in 2002.  In 2009, Bruce began his own brand of martial arts training under the name LombardMMA.  Under the LombardMMA umbrella, Bruce offers private martial arts training and also created three seperate unique programs.  These programs include: MMAFx (Mixed Martial Arts/Football Cross Training; LombardMMA-FIT (Home Kickboxing Fitness Program); and Martial Arts Fitness (Secondary School PE Curriculum).

Bruce was recently recognized for his martial arts and fitness commitment to the Penn State student body and PSU athletes by the Penn State number one student news resource, Onward State.

See the recent article by Jon Deasy below...

"Bruce Lombard Prepares Penn Staters For The NFL Through MMA."

 

Shadow Boxing – Guide For How To Shadow Box

Shadow boxing can be performed as a: training warm-up, technical development drill, sport application visual, and a overall training workout.

Shadow boxing is an effective drill for a novice boxer as well as a competitive boxer.  This is a drill can be used as a warm-up before training, conditioning training, technical training, or a sport application visual drill.

Beginners should consider standing in place, or static, as they begin their experience with starting level shadow boxing.  More developed and experienced boxers can utilize many other strategies and formats for their advanced shadow boxing.

Shadow boxing training can be structured in three pace levels for non beginning boxers...50%, 75%, 100%.  Beginner boxers should keep at a 50-75% pace.  Each intermediate to advanced level boxer can start at a warm up pace of 50% followed by increasing the pace in additional rounds of 75%.  Warm-ups and workout rounds should eventually accelerate to 100% of an individuals capable speed or pace.

View LombardMMA instructional video for "Shadow Boxing Drills"

Planning Your Meals And Snacks

One can consider feeding their body five to six times a day.  Eating every few hours supports your metabolism and provides necessary energy to get through  your workouts.

Try to consider eating at least 1,200 calories a day.  Any intake under this can limit your necessary energy levels to get the most out of your workouts.  Workout intensity will decrease which will lead to lower fitness levels and decreased weight loss.  Low calorie intake can make your body think it is starving and twist your metabolism in the opposite direction.

Snacks should be considered on average to be about 100 calories or less.  This can increase if necessary.  If to much of an increase is needed for energy, you should consider that snack a meal and adjust your meal plan for the day.

Stay hydrated!!  Consider drinking at least eight glasses or 64 ounces of water a day.  If sweating a lot or it is a hot environment, drink more if necessary.  Water is very valuable because it has zero calories, keeps you satiated, and helps flush out toxins from your body.  Try to avoid to much intake, if any, of juices, flavored waters, and other high calorie drinks within your day.

Consider this daily meal and snack plan:

BREAKFAST:  Within an hour of waking up.

SNACK:  Two to three hours of waking up.

LUNCH:  Two to three hours after snack

SNACK:  Two to three hours after lunch

DINNER:  Two to three hours after snack.  Eat at least two to three hours before going to bed.

Read Your Product Nutritional Labels Carefully

Most packaged food items have a Nutritional label for you to look at and make healthy choices about what you buy and eat.  Some things to consider:

  • Just because it says "low-fat" or "fat free" does not mean you can or should eat bigger portions of it, these products are still sometimes filled with ingredients that have little or no nutritional value.  And, the calories still add up.

  • Fat Free does not always mean calorie free.

  • Do not get tricked by single serving foods, some single serving foods are broken down into multiple servings to hide calories.

  • Be cautious and aware of saturated fat, trans fat, cholesterol, and sodium percentage.  Limit these nutrients to decrease health risks.

  • Fiber helps digestion and promotes regularity, important ingredient to be aware of.

  • Sometimes Fat-Free products have an increase in Sugar and ingredients with little nutritional value.