MMA fighter Ryan Makitra
Born – August 22, 1983
Born in – Riverside California
Current residence – Corning New York
Fighting Organization – Knockout Promotions
Height – 5ft 4 in
Weight- 125lbs at fights, 135lbs offseason
Amateur MMA record: 1-0
Ryan is married with two kids and works a full time job at Dresser Rand.
I met Ryan while I was working at Snap Fitness in Corning, New York. He was a regular in the gym and immediately his strong work ethic and determination stood out to me. I knew his style of training was exactly what huntfitness is all about. Before long we were getting together for training sessions on a consistent basis. Now Ryan is training for his upcoming fight against Dennis Brown June 19 in Salamanca at 125lbs. Here is a question and answer session we had following a wrestling workout we did this afternoon.
Q (Kyle) – Ryan, let’s start by telling everyone how you got into MMA.
A (Ryan) – Well I always used to watch UFC on T.V when I was a kid back in California and I still love watching the fights to this day. So I would have to say watching the fights on T.V got me into MMA.
Q. How long have you been training specifically for MMA?
A. Really not that long. I started a few weeks before my first fight in early March of this year.
Q. How long have you been involved in weight training?
A.I first started lifting weights when I was a junior in high school so around eleven years.
Q. What got you into the weight room?
A. Building muscle and strength has always been my reason to lift weights. Since I am a smaller guy (5ft 4 in tall and 125 lbs) I at least wanted to have quality muscle and strength. Plus I have always been strong for my size.
Q. I understand where you are coming from there (Ryan and I are the same height). How has the time in the gym paid off in your fighting career?
A. I feel like the added strength and explosive power helps in most aspects of fighting.
Q. I completely agree. What is your favorite exercise?
A. That’s a hard question. It’s probably between Squats and Deadlifts.
Q. Those are two of the best exercises out there. How about your favorite and least favorite muscles to train?
A. My favorite would be shoulders and my least favorite is definitely biceps.
Q. What is your favorite workout routine?
A. That’s an easy one, our legendary leg days. I always get a great workout after we do legs. I normally can’t even sit down the next day!
Note. Ryan and I meet together to train legs once per week. These workouts are intense and brutal. Here is a bonus look into a typical “legendary leg day”.
- Squats 4 sets 8-12 reps * drop set on 4th set
- Leg Extension 4 sets 8-15 reps * 2 forced reps on last 2 sets and last set is a drop set
- Dumbell Walking lunges 3 sets 8-12 reps * we walk across the gym and back
- Romanian Deadlifts 4 sets 8-12 reps
- Lying Leg Curl with cable machine 3 sets 8-12 reps * 2 forced reps and drop set on the 3rd set
- Standing Calf Raise 3 sets 8-12 reps
- Seated Calf Raise 3 sets 12-15 reps
Some times to add intensity we super set two exercises together. Talk about a tough workout.
Q. What is your current training routine?
A. Currently it is something like this.
Mon – (A.M) Chest, shoulders, Calf’s (P.M) Hit heavy bag and pads, ground and pound heavy bag and cardio.
Tue – (A.M) Legs and Abs (P.M) Tractor tire flips down street, wood sled sprints.
Wed – (A.M) Circuit training and cardio (P.M) Ground training
Thru – (A.M) Light cardio (P.M) Wrestling Practice
Fri – (A.M) Circuit training and cardio (P.M) Hit heavy bag and pads
Sat – Wrestling practice, tire flips and sled drags
Sun – Rest
* During our wrestling practices Ryan and I go over technique and do live wrestling. They normally last around two hours.
Q. Where do you do your training?
A. I weight train and do cardio at Snap Fitness in Corning New York. I also have a home gym at my house with a bunch of equipment.
Q. What supplements do you take? What is your favorite one?
A. Mainly I just take a protein drink and creatine. If I could only have one it would be the protein powder.
Q. What is your current nutrition plan?
A. Right now it looks like this.
Meal 1 (after morning workout) – Protein drink, oatmeal and banana
Meal 2 – 6oz Lean meat, baked potato, veggies
Meal 3 – 1 cup cottage cheese, whole grain baked crackers
Meal 4 (after afternoon workout) – Protein drink, Gatorade
Meal 5 – 6 oz lean meat, 1.5 cup orzo pasta, veggies
Meal 6 – Protein drink, oatmeal, peanut butter
Q. What is your favorite meal?
A. Protein drink with oatmeal
Q. How about your favorite cheat meal?
A. Vanilla bean ice cream with protein powder and peanut butter.
Q. How does your nutrition plan change as you start preparing for a fight?
A. I increase protein and carbohydrates. My main goal is to take in enough calories to maintain muscle and have enough energy to train.
Q. What is on the horizon for Ryan Makitra in the future?
A. Well my main goal is to become a pro fighter. I would like to make it into the WEC (the UFC’s sister organization).
Q. I know with your work ethic you are well on your way. We are going to do whatever it takes to get you to the top. Thanks for sitting down with me today.
A. No problem. Thanks for having me.