JRE #650 – Nick Curson

This podcast delves into the world of strength and conditioning, specifically in the context of combat sports. Joe Rogan, a renowned MMA commentator, engages in a fascinating discussion with Nick Curson, a strength and conditioning coach known for his work with UFC fighters. This episode explores the science behind building athletic potential, the impact of training methods, and the controversial topic of PEDs in combat sports. Underlying themes center around the importance of finding the right balance between skill development and physical conditioning, the complexities of training high-level athletes, and the ethical dilemmas surrounding performance-enhancing substances.

Major Topics Discussed

1. Nick Curson’s Training Philosophy:
   1. Curson emphasizes the importance of training athletes for explosive movements, prioritizing fast-twitch muscle fiber development. He argues that traditional weightlifting, while building strength, can hinder speed and explosiveness.
   2. Curson advocates for plyometric exercises, such as box jumps and plyometric bench press, to maximize the stretch shortening cycle, which enhances power and speed.
   3. Curson’s training philosophy centers around identifying and remediating weaknesses in athletes, focusing on areas like foot strength, hip rotation, and shoulder flexibility.
   4. Curson believes that a strong foundation in foot strength is crucial for athletic performance, as it directly impacts neural impulses and reflexes.
2. Training Rafael Dos Anjos:
   1. Curson highlights Dos Anjos’s dedication to training, emphasizing his impeccable diet and consistent workouts, often traveling hours for specialized sessions.
   2. Dos Anjos’s significant improvement in conditioning and stamina under Curson’s guidance is attributed to a year-long program, not just a single training camp. Curson points to Dos Anjos’s remarkable transformation from a fighter who gassed out early to one who could push hard through five rounds.
   3. The discussion delves into the controversy surrounding Dos Anjos’s performance improvements and PED accusations. Curson vehemently defends Dos Anjos, stating that his incredible stamina is a result of dedication and rigorous training, particularly at high altitudes using an altitude simulator.
   4. The episode explores Dos Anjos’s ability to overcome adversity, including injuries during training camps and the challenging fight against Khabib Nurmagomedov, highlighting his mental strength and determination.
3. Training Ruslan Provodnikov:
   1. Curson details Provodnikov’s unique training regimen, particularly his preference for raw meat while training in Siberia, highlighting the cultural aspects of his diet.
   2. Provodnikov’s resilience and ability to take punishment are discussed, with Rogan noting his incredible chin and Provodnikov’s own satisfaction with his conditioning despite losing to Mayweather.
   3. The episode touches on the controversy surrounding Provodnikov’s urine sample, which appeared to resemble Coca-Cola, a possible indication of muscle breakdown and dehydration.
   4. Curson’s training of Provodnikov focused on pushing him to maintain intensity throughout the fight, emphasizing mental focus and conditioning.
4. PEDs in Combat Sports:
   1. The conversation dives into the perception of PED use in combat sports, acknowledging its prevalence and exploring its possible causes. Rogan suggests that inadequate training methods might drive athletes to seek performance-enhancing substances.
   2. The episode discusses the complexities of testosterone replacement therapy (TRT), debating its ethical use and the potential for abuse in combat sports. Curson argues that while TRT can be medically justified, it should be strictly regulated to ensure athletes aren’t gaining an unfair advantage.
   3. The discussion examines the impact of PED use on the integrity of combat sports, raising concerns about athletes achieving superhuman feats through artificial means and undermining the efforts of clean competitors.
   4. The episode highlights the importance of emphasizing dedication, discipline, and ethical training as the pathways to success in combat sports.
5. The Value of Skill vs. Strength:
   1. Rogan and Curson engage in a passionate debate on the relative importance of skill and strength in combat sports. Rogan, a seasoned commentator, values skill and strategy highly, while Curson emphasizes the critical role of athletic potential and conditioning.
   2. The episode explores the training philosophies of various combat sports coaches, including the “Marinovich Method,” which emphasizes explosiveness and efficiency of movement over traditional weightlifting.
   3. The discussion touches on the debate surrounding the use of traditional strength training exercises, like squats and deadlifts, in combat sports, with Curson arguing for a more dynamic and sport-specific approach.
   4. The episode delves into the concept of “relative strength” – the ratio of strength to bodyweight – and its importance for athletic performance in combat sports.
6. The Role of Genetics and Body Composition:
   1. The episode acknowledges the role of genetics in athletic potential, noting that some athletes naturally possess exceptional physical attributes. The discussion highlights the need to understand individual limitations and optimize training accordingly.
   2. Curson emphasizes that while bulk can be achieved through weightlifting, it doesn’t guarantee athletic success. He suggests that focusing on improving efficiency of movement and addressing specific weaknesses can lead to greater performance gains.
   3. The episode examines the relationship between body composition and athletic performance, considering the impact of carrying extra body fat on explosiveness and stamina.
   4. The discussion explores the potential consequences of excessive muscle mass, particularly in combat sports, where it can hinder agility and speed.
7. Training for Different Combat Sports:
   1. The podcast discusses the differences in training for various combat sports, recognizing the unique demands of MMA, boxing, and jiu-jitsu.
   2. Curson acknowledges the importance of tailoring training programs to specific sport requirements, highlighting the differences in movement patterns and physical demands between different combat disciplines.
   3. The discussion touches on the challenges of training fighters who excel in one aspect of combat but lack proficiency in others, emphasizing the need for a holistic approach.
   4. The episode explores the importance of understanding the specific demands of each combat sport when designing training programs.
8. The Importance of Mental Toughness and Discipline:
   1. The podcast emphasizes the critical role of mental toughness and discipline in achieving success in combat sports.
   2. Curson highlights the importance of a strong mental approach, noting that athletes need to be willing to push themselves to their limits and overcome physical and mental challenges.
   3. The episode discusses the mental strain of training camps and the importance of athletes maintaining focus and motivation throughout the process.
   4. The discussion explores the potential impact of complacency on performance, highlighting the need for athletes to continually challenge themselves and strive for improvement.

Memorable Quotes:

1. “I think it’s everything. It might be 90% of it or something, at least.” – Curson on the importance of conditioning for winning in combat sports.
2. “You gotta get him right to that fucking edge and then pull him back.” – Curson describes his approach to pushing athletes to their limits.
3. “I feel like you can’t get it’s very difficult to get everything you need from just vegetables.” – Rogan expresses his skepticism about veganism for high-level athletes.
4. “I’ve never seen him help class like skill wise by anybody. You know, it’s always been strength and conditioning that’s that’s costing his fights.” – Rogan on BJ Penn’s struggles with conditioning.
5. “It’s all just by television. It’s all like the censorship that we’ve imposed upon ourselves with television is the same censorship that we bring into the household and you expect from kids at school. Like, I don’t give a fuck about language.” – Rogan on the absurdity of language restrictions and censorship.