Tuesday, November 17, 2009


Mixed Martial Arts conditioning is probably the most rigorous, difficult training an athlete can do. It requires athletes to fully develop Total Fitness. Total Fitness consists of these five areas: Core Stability and Core Movement, Cardio Respiratory Endurance, Resistance Training (Strength Endurance/Hypertrophy/Maximal Strength)/Power, Balance, and Flexibility. Within these disciplines fighters will develop the necessary stamina required for the sport. It is very important that a fighter has high stamina. Stamina is everything! It can make the difference between winning and losing. Condition yourself well, and you'll be able to go the distance. Myles Dias Fitness can help condition serious MMA Fighters and aid in breaking through any barriers to get to the highest levels of fitness. My certification as Mixed Martial Arts Conditioning Coach with NESTA, my education and background, and integrated training style that includes, core training, flexibility training, cardio training, power training, resistance training, balance training, reactive training and speed, agility, and quickness training, will give you the necessary tools to succeed. For more information on Myles Dias Fitness see the related blogs on the right side of this page. Below you will find a brief explanation of the areas MMA Fighters need to focus on along with my training descriptions. Call me at 808.358.1670 or email me @ mylesdiasfitness@gmail.com to discuss the various training packages and cost.

Aerobic Capacity:
Any prolonged activity requiring oxygen.

Anaerobic Capacity: Any activities that are not dependent on oxygen for proper execution.

Core Stability: The lumbo-pelvic hip complex and the thoracic spine, where the body's center of gravity is located.

Strength Endurance: The ability of the body to repeatedly produce high levels of force for prolonged periods with great capacity for exertion or endurance (both physical and/or mental).

Power: The ability to produce the greatest force in the shortest time.

Muscular Endurance:
The maximum force that a muscle can produce in a single voluntary effort, regardless of how fast the load moves.

Agility: The ability to accelerate, decelerate, stabilize, and change direction quickly, while maintaining proper posture.

Balance: Controlled instability

Quickness: The ability to react and change body position with maximum rate of force production, in all planes of motion, form all body positions, during functional activities.

Flexibility: The ability to achieve normal extensibility of all soft tissues that allow the full range of motion for a joint.


  • Training sessions are one hour.
  • All participants must sign an informed consent form and provide payment prior to each session.
  • All participants are welcome to train with me regardless of affiliation.
  • Individual Sessions combine Core, Flexibility, Balance, Strength Endurance, Max Strength, Power, Agility, and Quickness in a progressive format.

Gym Location: 1748 Hoe Street, Honolulu, Hawaii 96819


Core Stabilization/Flexibility/Balance Training

Lumbo-Pelvic Hip Complex/Transverse Abdominis/Internal Oblique's/Lumbar Multifidus/Diaphram/Transverseopinalis

Value: The body’s stabilization system (core) has to be operating with maximal efficiency to effectively use the strength, power, neuromuscular control, and muscular endurance, developed in the prime movers.

Core Musculature Extreme Movement Training

Latisimus Dorsi/Erector Spinae/Ilipsoas/Hamstrings/Hip Adductors/Hip Abductors/Rectus Abdominis/External Oblique's

Value: Developing the movement system will allow for greater force, proper activation, and timing.

Strength Endurance Training

All Prime Movers

Value: Strength Endurance is the ability to repeatedly produce higher levels of force for prolonged periods.

Maximal Strength Training: 202

All Prime Movers

Value: More motor units, better rate of force production, motor unit synchronization

Power/Reactive Training

All Prime Movers
Force x Velocity = Power
Increased Loads/Speed/Plyometrics

Value: Power training will allow the body to produce the greatest possible force in the shortest possible time.

Endurance, Agility, & Quickness Training

All Prime Movers
Conditioning/Acceleration/Deceleration/Stabilize Body Position/Movement in all planes of motion.

Value: Enhance Cardio for duration, change direction and quick reaction

Let MYLES DIAS FITNESS take you there!
Credit: NASM Essentials of Personal Fitness Training: course manual-3rd ed.

Friday, November 13, 2009


1. Motivation- A Personal Trainer acts a coach, a confidant, a role model and a major source of motivation and encouragement.

2. Effective Workouts – You’ll learn the most effective exercise routines designed to meet your goals quickly and effectively.

3. Education – You’ll learn the proper and safe use of equipment as well as the proper technique for doing numerous exercises.

4. Consistency – You’ll stick to your program when you have a regular scheduled exercise appointment.

5. Individualized Instructions - You’ll get a customized program based on your fitness evaluations and personal goals.

6. Adjustment – Your Personal Trainer will supervise and adjust your workouts when you hit a plateau.

7. Sports Specific Training – A customized program can help you excel in a particular sport by improving your, speed, agility, and quickness.

8. Injury Rehabilitation – A Personal Trainer, along with your physician, can help you rehabilitate from an injury by recommending exercises that provide a safe and effective balance and can help prevent future injuries.

9. Special Needs Training – If you have health challenges, or a special need you may benefit greatly from regular physical activity designed to address your situation.

10. Positive Outlook – Looking good makes you feel good . Training with a certified professional will help you reach your health and fitness goals and you will be amazed at your physical well being, your energy level and your improved overall fitness.

"Empowering my clients to experience a higher level of health and fitness is my passion and the reason why I have made Personal Training / Sports Performance & Conditioning my career. While testimony from satisfied clients is always great to have, the real success and congratulations goes to them. Their hard work, determination, enthusiasm, and positive attitude is the reason why they are winners. "

"Myles is extremely knowledgeable in his field. He started out melding my mind and body and taught me that they have to work together. I am much stronger, confident in my step, my back aches are gone and I have lost 10 lbs. Sometimes I can't believe how far I have come. Most importantly Myles listens and that is an important asset in helping me achieve my goals."

Joyce Almeida/President/Owner/Sunshine Properties

"Working out with Myles has really transformed my body! Although I was a regular “gym rat,” I was stuck in a rut. I did the same 30 minutes on the treadmill and a few crunches every time. Myles started with a thorough fitness evaluation -- including measuring my body fat and calculating my target heart rate – and then he designed custom workouts tailored to my fitness goals. Myles helped me get back my enthusiasm for weight training and pumped up my cardio program. I was surprised by how much progress I made after just a few weeks. The other night I wore my “skinny dress” to a dinner out with my husband, and I know I looked good! But the best part is I have so much more energy now and I feel much stronger."

Dana K./Grant Writer

“Myles patiently guided me along to increase my balance, core strength and cardio. At every plateau, he has guided me to the next level, whether it is to tweak my nutrition, discuss personal roadblocks, or change my interval training. To date I have lost 25+ lbs and look forward to continuing my weight loss with Myles guidance”

Cheryl Eberlin/Business Owner

"Although I am not a professional athlete I am a very competitive one. I played college football at the University of Hawaii and now I have chosen Mixed Martial Arts as my sport to stay fit. I know what it takes to compete at a high level. Myles reminds me of the strength coaches I used to have at UH. He created a program to improve my core strength, which in turn has helped to keep me injury free and get me stronger. The exercises are not run of the mill, and they definitely work. Myles has made it his business to make people better and he is a true professional. If you are a serious athlete or weekend warrior, Myles Dias Fitness can help you reach your goals!"

Todd Woods/Former UH Football Athlete/Mixed Martial Arts Athlete

“What I have truly come to value in Myles is that his approach is simple and tailored to me. He doesn’t just generate an exercise program to follow. He builds understanding and capability to achieve fitness. He took a step by step approach, first developing my core strength and cardio endurance. He introduced simple nutritional principles to promote health and weight loss and finally, included strength exercises to build muscle."

Gary Yoshioka/CEO/Husband/Father

“Through the Myles Dias Fitness program, I've lost 11 pounds. He has taught me how to watch what I eat and to tone my body. I am quicker, faster, and more agile thanks to his SAQ training and I have never been in better shape!”

Samantha Lau/Collegiate Volleyball Athlete

"Working with Myles has been an absolute pleasure. Since working with Myles I have lost 30 lbs. and I know that it is because of his expertise that I have accomplished my goal. Myles has kept me motivated and he consistently challenges me every time. He is excellent in "thinking outside the box." He keeps the workouts interesting as well as challenging. It is without a doubt that I would recommend Myles Dias."

Shawn F./Working Mom

"As an experienced athlete, I can knowledgeably attribute my weight loss, inches lost, and overall increase in fitness and strength to the training Myles Dias has provided. Aside from the physical improvements Myles' training has provided, his positive and motivating attitude are an ongoing source of mental and spiritual energy. He embodies the aloha spirit, is good fun and has plenty pu'uwai. He has my highest recommendation."

Erin Noordooff/Treasurer/Executive Board Member/Hui Nalu Canoe Club


Concepts in SAQ Training

In recent years, training for speed agility and quickness has become an essential part of the workout programs of athletes from many different sports. What all of these athletes and individuals have learned is that training for speed, agility and quickness can make a significant difference in how well they perform in their sport.

SAQ training can help the nervous system to respond or react more efficiently to demands placed on it and enhance muscular recruitment and coordination when performed with correct mechanics. The success of SAQ training is dependent on the individual or athlete’s core, balance, and reactive capabilities.

At almost all levels of sports, how fast you can perform your skills will separate the also-rans from the stars. With modern athletes larger and more muscular than ever before, adding this element to your arsenal is essential - being big and strong is just not enough.

Young athletes have discovered that they will lose a competitive edge in their sport of choice if they do not do the extra work required to build these skills. Moreover, a trained professional in SAQ training is imperative to insure that the proper mechanics and progressions are applied.

While it is important that performance improves with training, it may be more important that training also reduces the risk of injury. Research has shown that running and cutting maneuvers associated with many land based sports can produce high levels of altered forces involved in non-contact injuries such as an ACL (Anterior Cruciate Ligament) injury.


Speed is the ability to move the body in one intended direction as fast as possible. It is the product of stride rate and stride length and can be learned and trained for. Proper running mechanics include frontside (triple flexion) and backside (triple extension) mechanics and allow individuals and athletes to maximize forces generated by muscles, so that maximum velocity can be achieved in the shortest possible time.


Agility is the ability to accelerate, decelerate, stabilize, and change direction quickly, while maintaining proper posture. Because of this, high levels of neuromuscular efficiency are required. Agility can help to prevent injury by enhancing control of eccentric forces in all planes of motion .


Quickness is the ability to change body position with maximum rate of force production, in all planes of motion, from all body positions, during functional activities. Reactions are based on visual, auditory, and kinesthetic feedback and require minimum hesitation.

The best way to work on this side of your game is through an experienced conditioning expert. Myles Dias Fitness SAQ training can help you develop a program that includes proper testing, and a variety of appropriate techniques and drills. Built on these principles Myles Dias Fitness SAQ training incorporates proper warm up, flexibility, and core development. All programs are designed with proper progression.

Myles Dias Fitness will provide specialized work out programs to fit your needs! Call or send an email to Myles to receive a proposal for your team or individual athletes.

Let MYLES DIAS FITNESS take you there

Credit: NASM Essentials of Personal Fitness Training : course manual-3rd ed.


Optimum Performance Training

Most training programs have been based almost entirely on the experiences and goals of bodybuilders, coaches, and athletes. Scientifically unsupported training programs are not designed to meet the needs of our increasingly de-conditioned and injury-prone society. The Optimum Performance Training method represents a comprehensive training program based on current scientific research that provides undisputed results specific to individual needs and goals. By incorporating multiple types of training—flexibility, cardiorespiratory, core, balance, reactive, speed, agility, quickness, and strength—into every program, the OPT method improves all biomotor abilities and builds high levels of functional strength, neuromuscular efficiency, and dynamic flexibility.

Individualized Program Design

The OPT method provides an easy-to-use system for exercise selection based on the individuals needs, abilities, and goals. The endless choices of exercises and the unique progressions keep every program fun, dynamic and, most importantly, successful.

Resistance Training

Body Fat Reduction:

The goal of reducing body fat adheres to the simple law of thermodynamics. If you burn more calories than you take in you will lose weight, more calories consumed than burned will result in weight gain, and finally taking in the same calories that you burn will result in no weight difference. There are 3,500 calories in one pound. To lose one pound a week there must be a deficit of 500 calories per day.

Increasing Lean Body Mass:
The goal of increasing lean body mass (hypertrophy) requires increases in caloric intake to exceed the amount of calories that are burned. Similarly, to gain a pound over a seven day period you must consume 500 more calories a day. Training requires knowledge of progressing to higher volumes (set, reps, intensity, and tempo) to force muscles to increase their cellular makeup so that increased size can be produced.

Improving General Performance:
The goal of general performance requires an increase in overall proprioception (internal balance and stabilization mechanisms), strength, and power output and requires knowledge of progression from stabilization through the power phases of training.

Cardiorespiratory Training

All exercise, regardless of the duration and intensity, must use the cardiorespiratory system to either sustain the activity or recuperate from it. The benefits of cardiorespiratory training

  • Flexibility
  • Work, recreation, and sports performance
  • Sense of well-being
  • Blood lipid profile
  • Insulin sensitivity
  • Glucose tolerance
  • Immunity

  • Daily fatigue
  • Anxiety
  • Depression
  • Coronary Artery Disease
  • Hypertension
  • Non-Insulin-dependent diabetes mellitus
  • Cancer
  • Osteoporosis
  • Obesity

Core Training

The core is the beginning point for movement and is the center of gravity for the body. It consists of the lumbo-pelvic-hip complex, and the thoracic and cervical spine. An efficient core is necessary for maintaining proper muscle balance throughout the entire kinetic chain.

The musculature of the core is divided into two categories: stabilization and movement systems. The stabilization system is responsible for the stability of the lumbo-pelvic-hip complex, whereas the movement system is responsible for movement, force production and force reduction of the core. Training should always begin from the inside (stabilization system) then out (movement system). If the core's movement system musculature is strong and the stabilization system is weak, the kinetic chain senses the imbalance and forces are not transferred or used properly.

Flexibility Training

Flexibility training has the benefits of improving muscle imbalances, increasing joint range of motion and extensibility, relieving excessive tension of muscles and joint stress, and improving neuromuscular efficiency and function. Poor posture and repetitive movements may create dysfunctions in connective tissue, initiating the cumulative injury cycle. Tissue trauma creates inflammation, which leads to micro spasms and decreases normal elasticity of the soft tissue. This can all lead to decreased neuromuscular control which will have long reaching effects on the body. Flexibility training should be progressive, systematic, and based on an assessment by fitness professional.

Balance Training

Balance is key to all functional movement. Maintenance of postural equilibrium is an integrated, dynamic process requiring optimal muscular balance, joint dynamics, and neuromuscular efficiency. By training in a multisensory environment, there will be more of a demand on the nervous systems' ability to activate the right muscles at the right time in the right plane of motion. Balance training programs must be systematic and progressive to allow the body to improve stability, strength, and power. Evidence based research has shown balance training to help in injury prevention, and enhancement of performance.

Sport Specific Training

Reactive Training Defined

Exercises that use quick, powerful movements involving an eccentric contraction immediately followed by an explosive concentric contraction. Reactive training provides the ability to train specific movement patterns in a biomechanically correct manner at a more functionally appropriate speed.

This provides better functional strengthening of the muscle, tendon, and ligaments to meet the demands of specific sports activities. Enhanced performance during sports activities emphasizes the ability of muscles to exert maximal force output in a minimal amount of time which is also know as the rate of force production. Success in most sports specific training depends on the speed at which muscular force is generated. Power and neuromuscular control represents a component of function. It is perhaps the best measure of success in activities that require rapid force production as most sports do. The speed of muscular exertion is limited by neuromuscular coordination.

This means that the body will only move within a range of speed that the nervous system has been programmed to allow. Reactive training improves neuromuscular efficiency and improves the range of speed set by the central nervous system. Optimum reactive performance of any activity depends on the speed at which muscular forces can be generated. It is important that reactive training should only be incorporated once athletes have developed proper flexibility, core, and balance capabilities. This reiterates the importance of employing a fitness professional to systematically and progressively design sports specific training regimens.

Special Need Programs

In addition to the general populations training needs, Myles is certified to provide training programs designed for special needs populations such as youth, seniors and clients with medical conditions that include but not limited to pregnancy, cancer,osteoporosis and arthritic conditions.

Myles Dias Fitness will provide specialized work out programs to fit your needs! Call or send an email to Myles to make an appointment for your free assessment and evaluation! No better time to find out what level of physical fitness you can achieve!!!

Let MYLES DIAS FITNESS take you there!

Credit: NASM Essentials of Personal Fitness Training: course manual-3rd ed.

Thursday, November 12, 2009


Myles Dias Fitness is a comprehensive integrated training program that incorporates all forms of training as part of a progressive system. These forms of training include Core training, Flexibility training, Balance training, Cardio Respiratory training, Reactive training, Speed, Agility and Quickness training and Resistance training. Depending on your goal, whether it be Sports Specific, Strength Endurance, Muscular Endurance, Muscle Mass, Fat Loss or General Performance, Myles Dias Fitness will design your personalized program based on your goals and bodies needs.

How is this different than current training programs?

Current training programs are not designed to minimize risk or injury for populations that are conditioned or deconditioned. People who are conditioned may not be overweight or out of breath, but like deconditioned people they may also be in a state of lost physical fitness, which may include muscle imbalances, decreased flexibility, and lack of core and joint stability. All of these conditions can greatly affect the ability of the human body to produce proper movement which, on the positive side, leads to total body efficiency, and on the negative side, dysfunction and the cumulative injury cycle.

Muscular Function and Assessments!

Based on lifestyle, medical, and personal information Myles will asses your body to determine your personalized workout regimen. Body composition, cardio respiratory and physical performance assessments along with static and dynamic postural assessments, provide information that will determine you’re specialized needs.
In addition to the general populations training needs, Myles is certified to provide training programs designed for special needs populations such as youth, seniors and clients with medical conditions that include but not limited to pregnancy, cancer, and arthritic conditions.

Let Myles Dias Fitness take you there!

Credit: NASM Essentials of Personal Fitness Training: course manual-3rd ed.