powerDOJO

Category: Ask Eric

  • Bench Dips | Exercises for SI Joint Instability | Get Strong Not Tight [ASK ERIC]

    Bench Dips | Exercises for SI Joint Instability | Get Strong Not Tight [ASK ERIC]

    In today’s QnA video, I answer the following questions:

    Triceps Bench Dip – Yay or Nay? (no name) [00:37]

    =================

    Hi Eric, I suffer with a hypermobile sacroiliac joint and periodically visit an osteopath to ‘click’ me back into place.

    It’s very painful and when the surrounding muscles tighten I really struggle to even walk!

    Can you give me any stabilisation exercises to help me?

    Thanks – Nic x Nicola, Carden-Nowell, Northwich UK [01:49]

    =================

    I follow 5/3/1 revolves around squat bench deads and shoulder press.

    I notice a decrease in shoulder range of motion as my bench goes up.

    So basically I want to know which exercises should I train for mma, which should I throw away.

    Keeping good posture is important to me, I have trouble squeezing my shoulder blades together at all, have very tight lats upper traps and chest.

    – Daniel Zwinger, Naugatuck, Connecticut, US [05:41]

    If you’ve got a question about training for MMA or martial arts, nutrition, injuries or anything else that you’d like me to answer in a future QnA video, submit it here.

  • Dips + Shoulder Mobility | More Pecs when Pressing | Shoulder Flexibility and Punching Power [ASK ERIC]

    Dips + Shoulder Mobility | More Pecs when Pressing | Shoulder Flexibility and Punching Power [ASK ERIC]

    I’ve been reading through the 1200+ responses to the Shoulder Flexibility Survey I sent out and I’ve come across some great questions that I figured I’d answer in today’s QnA video, such as:

    Does shoulder tightness affect punching power? [01:04]

    Do exercises like Dips adversely affect shoulder mobility?  I seem to have problems with shoulder pain and headaches after doing them.  Thanks! [02:56]

    How can you limit the involvement of the shoulders in chest presses? [05:42]

    No names since the survey was anonymous. 😉

    Tons of actionable info in today’s video so make sure you check it out if you want healthy and balanced shoulders.

    Eric

    If you’ve got a question about training for MMA or martial arts, nutrition, injuries or anything else that you’d like me to answer in a future QnA video, submit it here.

  • Deadlift Back Pain | HFS + Strength | Trigger Point Fix [ASK ERIC]

    Deadlift Back Pain | HFS + Strength | Trigger Point Fix [ASK ERIC]

    In today’s QnA video, I answer the following questions:

    What excercises do you recommend to strenghten the core when you have a herniated disc.

    Thank you.

    Luis Licea, Alhambra, CA – USA [1:16]

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    I have really been struggling with lower back pain over the last few weeks.

    Mainly following deadlifts but it’s rolling into session two/three days later.

    Could there be a potential injury or is it something I can fix with more mobility work?

    Ross Perry, St Helens, Merseyside – England  [1:26]

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    I just started your Hip Mobility Program and have also started a new strength program that includes deadlifts, bench press, overhead press, squats, and bent over rows.

    Should I avoid any of these exercises (or modify them) until my hip is stronger & more flexible?

    Or is it best to do these programs in conjunction with each other?

    Kim Guthrie, Midway, Utah – USA [4:26]

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    I was just wondering, do you have any tips for planning a good conditioning regimen for someone trying to get back into martial arts?

    Currently with my schedule, I can’t take any martial arts lessons.

    But soon once it clears up I plan to start back up, but I want to make sure to be in shape so I can keep up.

    Thanks for any info you can provide!

    Chris Walker, Camp Pendleton, CA – USA [5:47]

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    I have levatar scapular / trap muscle problems.

    I’ve been trying the neck stretch from last Q&A, but my problem is more in the shoulder area. (like a golf ball in my back)

    Any ideas for stretches?

    Jesse Bull, Moncton – Canada [6:16]

    =======

    In one of your videos you mentioned that you shouldn’t hold a neck stretch for more than 15 seconds.

    What is the ideal hold time for stretches?

    Does it differ from body part to body part?

    Ravikumar Sundaram, Chennai – India [7:49]

    If you’ve got a question about training for MMA or martial arts, nutrition, injuries or anything else that you’d like me to answer in a future QnA video, submit it here.

  • Neck Stretching? | Tight Calves | HFS Post-Op [ASK ERIC]

    Neck Stretching? | Tight Calves | HFS Post-Op [ASK ERIC]

    In today’s QnA video, I answer the following questions:

    What’s the best way to stretch and strengthen a sore neck? – Mike Burke, US [00:46]

    I’m dealing with some tight calves and I’m finding that no matter how much I stretch them it’s not getting the job done.

    What do you recommend? – Shane Walters, Toronto [04:32]

    I had a hip replacement (severe osteoarthritis) in December.

    When I’m cleared for exercise, is the HFS program appropriate to rebuild strength and flexibility in the joint – Glenn Sunshine, US [08:43]

    If you’ve got a question about training for MMA or martial arts, nutrition, injuries or anything else that you’d like me to answer in a future QnA video, submit it here.

  • Lose Fat w/o Getting Weak | Exercises for Judo | More LBP [ASK ERIC]

    Lose Fat w/o Getting Weak | Exercises for Judo | More LBP [ASK ERIC]

    In today’s QnA video, I answer the following questions:

    1. I’m a judo/bjj athlete. What are some effective ways and principles for developing speed for throws and takedowns?

    – Matt Hammond, UK [00:44]

    2. I suffer from lower back spasms from time to time.  As I write this my back decided to have an episode as I was getting ready for work.

    Do you recommend any exercises to help strengthen the back?

    I’m starting to think I won’t be able to practice BJJ or kickboxing anymore at my young age of 40 🙂 – Ryan Mangila, US [06:28]

    3. I’ve read that using an elliptical machine for cardio hinders flexibility due to not using full range of motion.

    Do you agree with that? – James Theros, USA [10:19]

    4. I want to lose fat so I am doing alot of circuit training, and some of your cage cardio circuits but I don’t want to get weak while I am doing it. What do you recommend? – Mike M, Canada [13:12]

    5. Can I add this the new CAGE Cardio workouts to the MMA Strength and Conditioning workout? – Derek Ng [14:33]

    If you’ve got a question about training for MMA or martial arts, nutrition, injuries or anything else that you’d like me to answer in a future QnA video, submit it here.

  • Low Back Stretching | 1 Strength Session/Week | Fitness Trackers | [ASK ERIC]

    Low Back Stretching | 1 Strength Session/Week | Fitness Trackers | [ASK ERIC]

    In today’s QnA video, I answer the following questions:

    What are some good ways to stretch your lower back?

    – Jesse Davila, San Antonio USA      [00:29]

    If you have only time to do one strength training session a week (besides all the MMA skill and conditioning work), which exercises would you include when the focus is building general strength?

    – Alex Poppeck, Dachau Germany  [03:02]

    Hey Eric, With the slew of fitness trackers out there, push, omsignal, fitbit, etc… Have you tried any ? With yourself or clients ? Would you recomend any ?

    – Sergio Pichardo, Calgary Canada  [06:12]

    Have you trained any one with a heart condition? I love the martial arts. I am a blue belt in Karate and was just told i will not advance to purple or brown or even get a shodan. Is there any option or is my martial arts training done? Thanks for your time.

    –  Joe Wurzee, Ketchikan USA [09:00]

    If you’ve got a question about training for MMA or martial arts, nutrition, injuries or anything else that you’d like me to answer in a future QnA video, submit it here.

  • Eggs for High T | Piriformis Release | Glutes [ASK ERIC]

    Eggs for High T | Piriformis Release | Glutes [ASK ERIC]

    In today’s QnA video, I answer the following questions:

    I hate eggs but am trying your recommended T booster diet – is there a substitute?

    – Garry Mcdonell, Canada  [mm:ss]

    I do have a piriformis muscle issue. I was told the exercises you do for that depends on whether the muscle is shortened or lengthened.

    Do you have any help?

    – Joanne Attwood, Canada  [mm:ss]

    I went 3 weeks not missing a day but week 4 fell on the holidays and so I’ve slacked off a bit.

    But up to this point I have seen tremendous improvement in my hips.

    Since I’ve missed a week do you recommend starting from week 1 again or just pick up where I left off?

    – Aaron Cropper, US [mm:ss]

    What exercises have you found to best strengthen and add flexibility to the gluteal muscles?

    I am a physician and I appreciate your explanation based on muscle physiology.

    – Ronald Wong, US [mm:ss]

    When I sit, I feel real tight in the hip flexor / aDductor area.

    I can stand to take the pressure off, but I was curious if you have input on how to stretch/strengthen this specific area as it gets tight almost immediately when I sit.

    If there is an area of your HFS program I should focus on to help with this, please point me in the right direction.

    – Fletcher Wilson [mm:ss]

    If you’ve got a question about training for MMA or martial arts, nutrition, injuries or anything else that you’d like me to answer in a future QnA video, submit it here.

  • Speed | Lose Fat or Build Muscle | ITB Tightness [ASK ERIC]

    Speed | Lose Fat or Build Muscle | ITB Tightness [ASK ERIC]

    Got a question for me? Submit it at http://EricWongMMA.com/ask-eric

    In this video, I answer the following questions:

    How can I train for explosive speed for 1 and done type point fighting? – John Monk, Canada [01:09]

    For the 3DF Hip Flexor sequence, is there an alternative for grabbing the ankle of the back foot? – Renee [05:41]

    Is it better to lose fat first before muscle gain, or is it better to just try to gain muscle mass than lose fat? – Robert Tobin [07:41]

    My IT band is very tight. How can I release it? – Mike, New York, USA [08:23]

    If you’ve got a question about training for MMA or martial arts, nutrition, injuries or anything else that you’d like me to answer in a future QnA video, submit it here.

    If you’ve got a question about training for MMA or martial arts, nutrition, injuries or anything else that you’d like me to answer in a future QnA video, submit it here.

     

  • Why Bodyweight Cardio is NOT Enough

    Why Bodyweight Cardio is NOT Enough

    Before we begin, remember that I LOVE “Bodyweight Cardio” workouts.

    I use them all the time and do them myself.

    But after getting some questions from a couple of my Kyoudai on the powerDOJO Forum with respect to using exercises like the Push Plank for an interval workout as part of their workout, I decided to shoot this video.

    If your goal is to get into top fight shape, watch this video now:

    The reasons I give you in this video is why my programs like MMA Ripped, Ultimate MMA and now the powerDOJO Workouts of the Month include both Bodyweight Cardio and traditional cardio.

    They both work fine separate, but when put together properly, the results are SYNERGISTIC.

    NOTE: what I say about Bodyweight Cardio also applies to any circuit workout that includes traditional resistance training exercises using kettlebells, barbells or dumbbells, too.

    QUESTION: for those of you without a science background, did I make the science stuff clear enough for you to understand?

    Your feedback is appreciated!

  • Lose Fat While Injured?

    Lose Fat While Injured?

    Shot this video after coming home from a park workout that involved:

    1. 35 Muscleups (not in a row)
    2. 30 Chinups
    3. 60 Pushups

    That’s why my arms look so swole lol.

    Anyway, in the video I talk about how to lose fat while injured, or healthy based on a question from my buddy Don Wilkerson, who is (or was) recovering from shoulder surgery.

    And how to build muscle.

    And what to focus on for optimal health.

    Enough talk, check out the video:

    I just wanted to share some higher level concepts vs. blanket statements to help you learn to fish.

    Hope it helped.

    BTW, Donnie boy, and anyone else with a bum shoulder or two, make sure you get this if you don’t already have it: Indestructible Shoulder Program (it’s free).

    Actually, make sure you read this first, then get the program.

    Have a good one.

    PEACE