
When Strikeforce shuttered its doors last January, the organization dissolved with Melendez as its reigning lightweight champion. Having never been unseated as a titleholder technically makes his matchup at UFC on FOX 7 a “champion vs. champion” bout. Yet as much as a “W” would catapult him to the top of the UFC lightweight ranks, Melendez also views a victory as job security.
“You’re only as good as your last fight,” he said. “If I’m not getting up and going to work, I can lose my job at any moment. There’s no offseason here; that’s why I train nonstop. I felt like I plateaued in Strikeforce, and I feel reborn here in the UFC.”
If you're determined to be reborn in whatever your personal fitness goals are, try these tips to help you evolve.
GET YOUR MIND IN THE GAME

“Self-motivation is an important part of reaching new limits in training, adds Andy Hennebelle, NASM-CPT, CSCS, USAW, a strength coach at the UFC Gym in Corona, Calif. “Our bodies adapt to the resistances we put upon them. The most important aspect of training is pushing limits, going beyond the last benchmark, and setting new personal bests.”
BUDDY UP

ROTATE YOUR EXPERTISE
“Get on a 12-week cycle where you’re working on your strength, power, and speed. Do four weeks of Olympic lifts. Then do four weeks of kettle bell Olympic lift training with lighter weights and higher reps. And finally, do four weeks of agility training to work on speed. That’s a good start.”
“It’s too simple to say you should work on just one thing, but when you’re getting started, work the [heavy] bag. Get your punch count up and focus on your form. A habit I sometimes see in younger fighters is that they put too much stress on sparring and grappling.”
FUEL THE MACHINE
“Make it easy on yourself by shopping at places like Whole Foods, or somewhere that offers high-quality foods. Also, maximize food with calories. Think about it — a slice of bread is 100 calories, but so is a bowl of beans. I’m going with the beans as the healthier and more filling option.”
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