powerDOJO

Author: Eric Wong

  • Cinder Block Workout

    I got back from the cottage last night for the Canada Day long weekend.

    The weather was SICK and I had a great time. Swimming, fishing, canoeing, kayaking and playing cards with my family makes for a great weekend.

    Unfortunately, I didn’t end up filettting a fish on video like I’d hoped; it’s not because I didn’t catch any, in fact, I caught a few nice ones. No I’m not just telling a fisherman’s tale, I’ll share some pics that are on my Dad’s camera later.

    But I didn’t cook one up because they were either a bit too big or a bit too small. I don’t like killing the big ones because they’re fun to catch and the small ones just aren’t worth killing for the little meat they provide. So back they went. Next time I’ll get one for you.

    And it’s not like there was a want for food – check out this shot of the camp fire BBQ burgers I had going:

    Hot damn – look at all that smoke! Best burgers I’ve had in a while – a lot of the wood that I’d used to make the coals was maple, so the flavour was unreal.

    In terms of working out, I find it really tough to push myself at the cottage. The environment totally promotes relaxation and chilling out and I do those things quite well.

    But my wifey is pretty diligent with her workout schedule, so she often motivates me to get something done too.

    There were a pile of cinder blocks laying about near the dock, so I decided to grab one and start playing around with it. One thing led to another and soon I found myself in bed with my hand up… Oh wait that was something else – no I meant one thing led to another and I was soon lifting, pressing and swinging a cinder block around.

    Here’s a little video I shot of me doing just that:

     

    Sometimes, it feels good just to grab a cinder block and throw it around.

    With this video, I wanted to make two points:

    1) It’s easy to keep moving no matter where you are and no matter what you’ve got available to you, whether it be a fully outfitted gym with barbells, dumbbells, balls, racks and what not or you’re at the cottage and all you’ve got is some cinder blocks, maybe some rocks, and a lake.

    2) Don’t take training too seriously all the time. Loosen up. Play. Move your body. Enjoy it.

    I bet I got more anabolic benefit from this fun workout than I would’ve spent 5 hours researching the best set and rep scheme for muscle building simply due to the impact on my cortisol levels. But that’s another story.

    When it comes to zeroing in on and achieving results, have a plan, and stick to it. But don’t be so rigid with your plan that you’re afraid of moving your body. That type of fear will go more to thwarting your results than any fun workout like this will.

    Have you ever done any random, spontaneous workouts like this that you totally enjoyed doing? Let me know below!

  • Integrating the Olympic Lifts

    I got a question from cork_boi about integrating the Olympic lifts into the Ultimate MMA Strength and Conditioning program.

    For those of you who own the program already, I’ve added new templates that slot in various Olympic lifts throughout – look for it in the INSIDERS ZONE.

    However, I know not everyone has the program, so I also talk some general Olympic lifting guidelines in this week’s “Ask EricWongMMA” segment.

    I also got a new intro trailer vid – check it out:

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    As I mentioned in the vid, it’s vitally important that you execute the O-lifts with good technique, or you could hurt yourself or just simply not reap the full benefits of these awesome exercises.

    If you’re not confident with your current technique or you’re a new to them and want to learn proper technique, grab my Olympic Lifting Mastery course:

    The Olympic Lifting Mastery Course

    The Olympic Lifting Mastery Course

    Got any further questions on the O-lifts?

    Let me know below…

  • Ultimate MMA Helps Athlete Train With Japanese Pros

    I’ve been talking with Dylan Rayner, a fighter who is currently training in Japan. Pretty sweet. When my buddies and I first started watching PRIDE we often dreamed about going to Japan to watch one of the Grand Prix events at the Saitama Super Arena!

    Anyway, I asked Dylan to share his results with the Ultimate MMA S&C program with you as opposed to me going on and on about it. I’ve bolded the benefits that you get from the program that I think are the most important as a mixed martial artist:

    “The way you give out complex detailed information in such a simple efficient way is one of the best things about your programs (besides of course how awesome the actual programs are).

    I also really like the way you are personal with all your online clients and try to give us attention, as well as genuinely wanting everyone to improve as much as they can.

    When I first started training here in Japan I was barely doing any body training outside MMA training, just running every morning. I got grinded down and gassed within seconds of sparring with any of the dudes In the gym, even though I was usually 10 kg heavier they just felt so strong and they could go on forever.

    After just a few months on your main UMMAS&C #1 program I already had the base strength and cardio to feel like I could train all night with the guys if I had too!

    This meant I could start focus on actually learning techniques instead of using every ounce of my soul just to not die in mount bottom every night!

    The best feeling though was getting compliments from a lot of high level Japanese fighters, such as Yushin Okami about how my conditioning, strength, and MMAS game was improving so fast!

    Okami even got me to help him out with his preparation when he fought Anderson Silva.

    (I’ve also tried alot of your other programs and they are all awsome. Your nutrition manual was the one thing that got me started on my healthy eating and healthy lifestyle plan, so thanks for making the rest of my life better too!)

    As you know I’m on a training trip in west Japan atm, this is a photo with Pancrase (and more) Champion Takumi Nakayama at his gym in Osaka:


    Dylan Rayner MMA

    Dylan Rayner
    Currently training in Osaka, Japan

    The benefits that Dylan experienced that I think are the most important for any fighter looking to step their game up are:

    • Efficiency – the Ultimate MMA S&C program has been whittled away and shaved down to only include what you need to get results, nothing more, nothing less
    • The program allows you to get more out of your MMA training, rapidly accelerating your skill development
    • It just feels damn nice to hear your training partners asking about your “secret” or commenting on your high level of fitness and conditioning

    Thanks for sharing Dylan and we look forward to hearing more about your progress!

    Here’s where to go to get the main Ultimate MMA S&C program to get results like Dylan:

    ==> The Ultimate MMA Strength and Conditioning Program

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  • Ask EricWongMMA: Electrolytes, Gatorade and Post-Workout Recovery

    Just posted my first ever Ask EricWongMMA response concerning gatorade, electrolytes and post-workout recovery drink options.

    Check out the video here:

    To get your questions answered, visit the official Ask EricWongMMA page here:

    ==> Ask EricWongMMA: Get Your Questions Answered Here

    If you’ve got any further questions on this topic, leave it in the Comments section below.

  • New King of Kettlebell Exercises?

    As I mentioned in the previous email, I came up with this weird new kettlebell exercise after a couple beers…

    Now I wasn’t completely drunk. I would never do this exercise completely drunk. It’d be dangerous and stupid. You’ll see why.

    But a few beers sometimes gets the creative juices flowing and because I have a Kettlebell just lying around, when I’m feeling playful I pick it up and mess around.

    Even 100% sober, this exercise takes concentration and requires co-ordination, balance, agility, strength and power and will benefit those qualities.

    Check it out, then read on for some further comments after the vid:

    When you’re first trying the Whirling Dervish, start with a lighter KB and think of it as skill practice. Learn the technique and master the movement before trying to push it. Proper form is key!

    This new kettlebell exercise is something I’ve come up with that gives you a lot of benefits that you don’t get from most other exercises.

    It harnesses the unique properties of the kettlebell in that you can swing it to and generate a lot of momentum.

    You can also do this with a dumbbell but it’s a lot better with a kettlebell.

    There are a lot of other benefits to this new kettlebell exercise in addition to those mentioned in the video: improved footwork, co-ordination.

    And the last benefit I did mention in the video is huge – prevention of knee ligament injuries that often happen in sports like soccer, basketball and football when you’re running and changing directions at high speed.

    Of course, this exercise helps MMA fighters and martial artists with power generation for strikes and throws. But if you follow this blog, you know that already…

    TACFIT Kettlebell Spetsnaz: Kettlebell Exercises you've never seen before...But truly I don’t care what other people think of me when I’m in the gym – just get the job done, know you’re more “advanced” than most of the monkeys surrounding you and smile to yourself when you see them grunting on the Leg extension machine.The only thing you’ve got to worry about is looking like a weirdo in the gym! LOL

    Now, if you like unique kettlebell exercises and want a time-efficient and effective program full of non-standard KB exercises, I highly suggest checking this site out: http://BestKettlebellExercises.com.

    When you grab the KB Spetsnaz program from Scott, I’ll hook you up with my Crazy 8’s Kettlebell Circuits FREE. Just shoot me an email with your invoice # and I’ll get you setup.

    Questions? Comments? Let me have ’em below…

  • Natural Pre-Workout Energy Boosting Supplement *CAFFEINE-FREE*

    Are you ever hungry before you workout but don’t know what to eat?

    If so, you’ll love what I’ve got in store for you today…

    Trust me, I know the feeling. The gurgling and growling. The hunger pangs. I know it all too well.

    Because if you’re hungry before a workout, you probably don’t want to eat something that’s going to slosh around in your stomach and weigh you down or give you cramps.

    At the same time, you don’t want to go in hungry where your mind is more on what you’re going to eat rather than your training.

    And, if you’re into natural foods and nutrition as opposed to  synthetic supplements like me, you’re going to love what I’ve got for you in this video:

     

    Now I sent all YouTube peeps over to my wife’s site at TheDessertAngel.com, but as one of my “INSIDERS” I’m gonna hook you up with the recipe I was eating right here:

    TROPICAL ZEST FROSTING
    Recipe courtesy of my wife’s Dessert Angel Healthy Desserts Recipe Collection

    ]Ingredients
    – 1/4 cup almond flour (ground almonds)
    – 2 tsp honey
    – 2 tsp coconut oil, liquified
    – 1/4 tsp lemon zest
    – 1 tbsp coconut milk
    – 1/4 tsp pure vanilla extract

    Directions
    1. Puree all ingredients
    2. Refrigerate for 2-3 hours until it hardens

    This is the pure frosting recipe that is healthy and delicious on muffins, cakes, or even licked off of your finger.

    To turn this into a super pre-workout energy supplement, take 1 tbsp of the frosting and mix it with 1 tbsp of pure extra virgin coconut oil and BOOM – instant energy and the benefits of all these healthy ingredients. Plus it’s damn tasty.

    *** MUSCLEUP UPDATE ***

    Today, I did 5 in a row. If you include the first one where I jump a little bit, then I did 6. Not bad – I’m improving, but I’ve got to get some gloves, because this happened:

    Dammit – that was my favourite callus! 

    Hope I didn’t spoil your appetite.

    What do you think I should do – leave it be or rip that sucker off?

    Let me know below. Oh and please hit that good ole ‘Like’ button on the way down, would ya?

  • CRYO SMR – New Foam Rolling Technique

    Want to decrease soreness (DOMS)?  

    Would less inflammation float your boat?

    Sore Muscles

    Then you need CRYO SMR (TM) – my new, advanced, super-duper space-age revolutionary technique to use post-workout.

    I don’t feel like typing much these days, hence all the videos.

    I’d rather be out in the sun instead of sitting in primate posture behind my computer typing. Hope you understand. [Matter of fact – let me know in the Comments if you like videos or prefer articles – I’m curious]

    Now, we know that foam rolling is beneficial. In fact, this 2012 study showed that a 10 minute massage post-workout decreased inflammation and increased mitochondria – good for producing more energy. The authors state:

    “In summary, when administered to skeletal muscle that has been acutely damaged through exercise,massage therapy appears to be clinically beneficial by reducing inflammation and promoting mitochondrial biogenesis.”

    I used to roll before exercise, but after seeing this study, I’ve moved my rolling efforts after. I suggest you do the same for the maximum benefit.

    But are you still rolling around on a piece of foam? Stop living in the dark ages!

    OK enough marketing hyperbole and that should be enough for Google – check it:

    If you’re doing hard workouts that produce muscle soreness, this technique is a MUST. Get a solid water bottle and cool that mofo down with some ice then roll it out like a Cuban making cigars.

    And for those of you who are jumping on my boy Travis’ 50% off sale on his new Hardcore Workout Finishers program, this technique is not an option, it’s required.

    Hardcore Workout Finishers

    If you tried the link the other day, it might’ve sent you to the wrong page. All is fixed up now so the link above will get you to the 50% discount page.

    *** BREAKING NEWS ***

    I also dug up workout that uses a sled, kettlebell, medicine ball, tire, sledge hammer and tornado ball that’s based on my NRG System Complex template.

    When you get the Hardcore Workout Finishers program, I’ll hook you up with this workout too.

    After you get it, just go to this page here and enter your invoice to claim your bonus. Sweet deal!

  • Hardcore Workout Finisher (The Hardcore 250)

    I was recently contacted by a guy by the name of Travis Stoetzel because he’d purchased my Olympic Lifting Mastery course and wanted to do an interview with me about it for his blog.

    So we setup a time and did an interview over the phone, where I shared some of my best tips for mastering the O-lifts. That interview will be coming your way soon.

    I then looked into what Travis was all about and one word sums it up nicely: HARDCORE.

    On his blog he posted a challenge workout to win his new program “Hardcore Workout Finishers”. Being up for a challenge and because of the fact I could do it outdoors, I figured why not?

    What exactly are “workout finishers”?

    A finisher is designed to complement and enhance your main strength-training program. Finishers typically last around 4-10 minutes, depending on exercises, reps, sets and the setup.  They are done after your main workout, hence the name “Finishers”.

    Here’s me putting the Hardcore 250 into action:

    When you do workouts like these, make sure you focus on form. Fatigue is going to occur and will make you slow down, but do your best not to sacrifice technique to try to maintain your pace.

    Remember, garbage in = garbage out and if you’re training with bad technique, you’re training your body to use INEFFICIENT and COMPENSATORY movement patterns. Don’t do it!

    Another caveat – if you’re training MMA, you DO NOT WANT TO OVERDO WORKOUT FINISHERS!

    Done too often they’ll take way too much out of you and leave you overtrained.

    My recommendation is to do them once a week at the end of a strength workout and no more. They are designed to be less than 10 minutes long, so once a week is a good amount to ensure you avoid overtraining.

    If you’re training for a fight, stop doing these types of workouts completely 5-6 weeks out and instead focus on NRG System Complexes, which hit your aerobic and anaerobic alactic systems vs. your anaerobic lactic system like in these types of routines. Aerobic/alactic training is where it’s at for peak MMA performance…

    You should be training strength 2-3 days/week max if you’re also training MMA, so finish one of those workouts off with one of these Hardcore Workout Finishers.

    Speaking of which, Travis just released this program, so you can get for half price. The price is ridiculously low right now – check the link to see it:

    Hardcore Workout Finishers

    Hardcore Workout Finishers
    (50% off until Thursday)

    The package includes 31 different finishers, videos of everything, as well as some cool DIY tutorials for making a sandbag, dragging sled and setting up a “hardcore home gym”.

    A lot of cool stuff for a really good price. If you like creative and challenging workouts, I highly recommend it!

    No need to hype it up – if you want some new, aggressive workouts and to learn some new exercises, not to mention some tutorials to build your own hardcore home gym, go for it now.

    Eric

    P.S. Based on the entries into his contest, I would’ve won the challenge. Just sayin’.

  • My 5 Favourite Workout Songs Right Now

    I got a post from Samuel Lai, one of my athletes following the Ultimate MMA program (or was it the xMB program – I can’t remember!) asking me for the names of some of my favourite songs to workout to.

    So I figured I’d do up a little post and also request that you also post the Top 5 Workout Songs you’re currently listening to. You can do so in the Comments at the end.

    While I grew up on alternative rock and still love a lot of it (Nirvana – In Bloom will always be one of my favourite songs), hip hop grows on me more and more.

    But it’s not the hype and flash. Although who wouldn’t want to throw wads of money in the air and drive around in a Hummer on 29″ rims.

    It’s the lyrics.

    I always tell my wife that hip hop artists are some of the best poets ever. She has trouble hearing the words, but sometimes she catches something and rhymes it off. So cute.

    Needless to say, I’m a lyrics guy. Of course the beats/music is important, but the lyrics are what fire me up.

    So with that prelude, now you know where I’m coming from. Here are my top 5 workouts songs right now. 

    Uptown – Drake

    Yeah he sings as much as he raps and teenage girls love him but some of the lines that Drake spits on this track always get me pumped up:

    “Hardly home but always reppin’. You hardly on and always second. When I’m awake you always restin’ and when they call you to answer you hardly question  I. I’m doin’ classic shit in all my sessions… other niggaz situations they are all depressin’. That’s why I never follow your suggestions. I just always did my own thing… Now I run the GAME.”

    Can’t beat that for bumpin’ the confidence. The beat is heavy too.

     

    Hip Hop Saved My Life – Lupe

    While there are some lines from this track that are tight, the song is a story that you’ve got to hear from start to finish.

    It’s a powerful song and if I had to summarize it, Lupe spins a tale about what fuels perseverance and triumph and how tragedy was avoided at the very last second.

    Big Brother – Kanye

    “Big brother saw me at the bottom of the totem. Now I’m on the top and everybody on the scrotum.”

    That line is off the hook!

    But it’s not just the catchy lines. In a world that’s full of self-aggrandizement, and from someone who is known for it, this song is a great reminder of the fact that being humble is cool and giving props to those who are at a level above you and help you reach your goals is a good thing. On this track, Kanye is giving props to Jay-Z.

    “If you admire somebody you should go ahead and tell him. People never get the flowers while they can still smell ’em. An idol in my eyes. God of the game. Heart of the city. Rockafella chain. Never be the same. Never be another. #1 young hov also my big brother.”

    JFK to LAX – Gangstarr

    “… that’s why you gotta regulate your own mind state. Read. Study lessons and build your inner power. The next level, doesn’t tolerate cowards.”

    RIP GURU.

    Put it Down on Me – 50 Cent

    OK I’m not just a lyrics geek. This beat is down and DIRTY. And I love it.

    THAT’S THAT.

    What are yours?

    Hit me up with some of your big tunes in the Comments below.

  • Beginner Muscle Up Tips

    Toronto Waterfront

    I was out for a run down the Toronto waterfront on a couple weekends ago and I stumbled upon a group of about 20 dudes working out in the park. To give you a mental picture, they were mostly black guys, a couple of white guys, and I was the only Asian.

    It was like I was walking into those videos of a bunch of brothers doing crazy things on the bars:

    So I hung around, started talking witih some of the guys and jumped in.

    One of the guys, Dwayne, runs a personal training business called Body by Chosen that operates in Toronto. A bunch of the other guys are trainers too.

    I’d actually never tried a Muscleup before. A few of the guys made it look easy, so I watched their mechanics to see what they were doing and jumped in… I gave it a shot, but didn’t get it. Wuss. But I knew I’d get it sooner or later.

    Since then, I’d been meaning to get out to the park to practice them, but just didn’t get around to it until this past Friday. I gave it a shot and lo and behold, I’ve just done my first Muscleup. It feels pretty cool and I think it’s as much a display of skill as it is of strength.

    I wasn’t able to do it right off the bat. In fact, I spent about 45 minutes at the park by myself “practicing”. I got my first one by jumping up on the bar and going into the Muscleup from there. It was an awesome feeling.

    Now, I want YOU to get the same feeling I got.

    That’s why I put this video together for you. Check it:

    Some more basic exercises that will help you do your first muscle up:

    • Dips
    • Straight-arm Pulldowns
    • Standing Tricep Extensions with a Cable Machine
    • Hanging Leg Raises

    But if you can bang out 10 Pullups to your sternum already, you’ve probably got the strength to do a muscle up, now it’s all about PRACTICE.

    So get out there. Get some sun. Do your first muscle up. And feel like a beast.

    Hope you enjoyed. Help me out by hitting ‘Like’ below. And if you have any questions or Comments hit me up. Come on, you know the drill by now. 🙂