powerDOJO

Author: Eric Wong

  • Best Hip Mobility Exercise for MMA

    I call this the ‘best’ hip mobility exercise for mixed martial artists because it targets 3 areas that are often tight in fighters (and dudes in general):

    1. Hip flexors
    2. Hamstrings
    3. Adductors (groin/inner thigh)

    It not only mobilizes and lengthens these muscles, but it also improves your balance, co-ordination and strength at challenging ranges of motion.

    Plus it takes the femur through a good rotational range of motion in the joint capsule – something that we don’t do often and doing so with this exercise will help keep the capsule from tightening up and limiting your kicks.

    OK , so maybe you won’t get THIS mobile, but if you can do this exercise in perfect form, you’ll be pretty good and you’ll have healthy hips.

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  • Could you take Cris Cyborg?

    [poll id=”6″]

    This poll will be the definitive answer to the age-old question, “Are men better than women?”

    We’ll know if this belief still holds true if guys who have 1 year of training under their belt and weigh 150 lbs answer ‘yes’.

    I know that light heavyweights and above will all probably unanimously agree that they can (it’s tough to overcome such a big weight difference), but when we get to the welterweight division and below, the question gets a lot murkier, so I want to see what you think.

    A few notes about her skills:

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  • UFC 115 Recap – Claude Patrick Victorious

    If you saw UFC 115 this past weekend in Vancouver, BC, Canada, you might’ve caught a glimpse of me behind Chuck Liddell in the warmup area, or if you saw the prelims, you might’ve seen me standing behind Claude Patrick, who I helped train for his fight (and UFC debut) vs. Ricardo Funch.

    It was a great fight by Claude and he won in a dominating fashion and finished with a super-slick guillotine choke in the 2nd round.

     

    What I’d like to share with you is a bit about the experience of being in a big UFC event. This one was sold out in 15 minutes so it can’t get much bigger!

    Check out the recap here: http://www.EricWongMMA.com/claude-patrick-ufc-115

    And don’t forget to share with your friends on facebook using the little icon below!

  • Eric Wong’s UFC 115 Giveaway

    For all of my loyal readers, I’ve put together a little contest for UFC 115.

    But before we get to the details of how to win, let’s take a look at the prizes then we’ll see what prizes 1st to 3rd can claim…

    Ultimate MMA Strength and Conditioning
    Program Deluxe Package ($97 value)

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  • Medicine Ball Drill to Develop Explosive Takedowns in MMA

    Here’s a killer med ball drill I use to train specifically for explosive MMA takedowns.

    Of course, you want to do takedown drills doing actual takedowns too, but this drill will develop your raw physical ability to pull them off and you can push yourself without fear of hurting your partner or yourself.

     

     

    Do the drill 2x/week following the schedule below

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  • 3 Keys to Explosive Takedowns

    First of all, to make sure we’re on the same page, these are what EXPLOSIVE takedowns look like:

    [flv:http://ericwongmma.com//videos/explosive-takedowns-mma.flv 480 320]

    Before we get into talking about the physical abilities needed to execute takedowns like these, you’ve got to learn perfect technique.

    So learn the technique perfectly, then drill it over and over until you don’t have to think about it.

    Once you’ve got the technique down, your physical ability will determine whether you’ve got the speed and power to pull it off in the cage or if you’ll be stuffed.

    Here are the 3 keys you need to focus on for maximum takedown power.

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  • High Protein Vanilla-Blueberry Muffin Recipe

    OK so I’ve been going a little crazy in the kitchen ever since I got my hands on my buddy Dave’s cookbook (I had his ‘Beef Bombs’ for dinner) so I’d like to share another solid high protein recipe with you…

    I’ve gotten him to hook you up with a 50% off discount (only until Friday at midnight) on his Anabolic Cooking package that includes over 200 tasty recipes so go check it out here:

    ==> Dave Ruel’s Anabolic Cooking Cookbook for 50% off

    Now you’re not going to use all 200 recipes, so the key is when you get the book, skim through it and pick out 6 or 7 that look good to you and try them out.

    If you like em’, stick em in your repertoire.

    Think of knowing a lot of recipes as an MMA fight

    One guy is proficient in BJJ, Muay Thai, Boxing, Wrestling and has good strength and cardio, while the other guy is just a Muay Thai fighter.

    Who’s got a better chance of winning?

    One of the biggest things that sabotages your nutrition is getting bored with cooking and not enjoying what you cook – when this happens you usually end up going out and getting something not so good for you.

    So improve your skills in the kitchen by investing in a good cookbook and you’ll save money, improve your physique and increase your performance in the gym.

    One thing you might be worried about is that you’re not a bodybuilder…

    When it comes to nutrition – these guys know how to eat. You don’t have to eat as much and you definitely don’t want to train like they do, but high protein, healthy carbs and good fats are how we should all be eating.

    It’s just knowing how to make it happen in the kitchen with recipes you enjoy that will make you successful long-term.

    On to the recipe…

    The recipe I’m going to share with you today is for muffins – something that’s notriously bad for your energy/physique but now that I’ve learned this recipe, I’ve been able to eat muffins guilt-free!

    Best time to eat these guys is either for breakfast or after training, as they still have carbs, but they’re equally packed with protein.

    And, they’re delicious!

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  • 5 Time-Saving Nutrition Tips

    Need to save time? Don’t we all.

    Here are 5 great tips for saving time in the kitchen.

    1) Buy a pair of kitchen scissors

    This is my favourite thing to use in the kitchen. Cutting meat makes it cook faster and every meal needs some fresh meat. But cutting it also is messy, takes a long time and can saw your meat to shreds.

    Instead, snip the meat up with scissors. You can cut smaller pieces (which cook faster) more precisely and cut it right into the pan you’re cooking it in, making less dishes to clean like knives and cutting boards.

    Best thing ever. Get em.

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  • MMA Day in Toronto (Queens Park)

    As you may or may not know, our favourite sport of MMA is not allowed in my home province of Ontario…

    Apparently the ‘brutality’ and ‘violence’ is too much to handle – yet boxing and kickboxing are allowed.

    Makes complete sense, right?

    Yup, I thought so too… NOT! (when was the last time you heard NOT???)

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  • Training the Lactic Energy System for MMA

    You hear a lot about the lactic energy system for MMA.

    It’s important for being able to endure tough wrestling or grappling exchanges and get out of those types of situations and still be able to throw your hands.

    Some trainers will tell you that it’s the most important system to develop if you want top fight conditioning.

    But this one-sided stance is wrong and could set you up to gas faster than you should.

    So we’re going to take an in-depth look at the lactic system and see how and when to train it for optimal results.

    energy-systems

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