The transverse plane is the plane of POWER, if you’re an athlete.
If you’re not an athlete, then transverse plane training will ensure you’re training your obliques for rotational power generation/stability and little-worked muscles in your hips and shoulders.
This exercise gives you all of the above and more and it’s fun to pull off, too.
What’s your favourite rotational exercise?
Let me know in the Comments – I’d love to hear what you’re doing.
The Pistol Squat is a popular bodyweight exercise, but not everyone should be doing it.
In this video, I tell you who should avoid this exercise (and what to do instead) as well as give you a couple of variations to help you build up to the full, unassisted Pistol Squat.
Are there any exercises you’d like me to make a video about?
Let me know in the Comments.
![Alactic System Training | Ultimate Warmup Before Fights [ASK-ERIC]](https://www.powerdojo.com/wp-content/uploads/2015/06/qna261-600x300.png)
Here are the questions I answer in today’s QnA video:
Eric, can you show us how to train the alactic system?
Jim Inocencio
============
Hi Eric, do you think the Ultimate Warmup can be done before fight as warmup?
Thanks
Anisio Soares
Links mentioned in this video:
And 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: http://EricWongMMA.com/ask-eric
If you’ve got tight hamstrings, this is the only way to fix them.
The traditional mindset that simple static stretching is sufficient must be banished to make way for scientific concepts like those presented in this video.
It would be like continuing to use DDT as a pesticide or thinking all fats are bad for you.
Anyway, enough ranting – watch the vid and give it a go.
Finally people are starting to realize that there’s more to flexibility than stretching.
In fact, there’s a LOT more.
At the very least, we’re now seeing more people perform dynamic warmups vs. static stretching warmups before working out.
That’s why I came up with the 3D Flexibility System – to make it easy to understand the various factors keeping you tight.
Address them all and you’re golden.
This video is just the tip of the iceberg.
For more info on the 3D Flexibility System and to discover the 9 factors keeping you tight, hit the banner below:
I’m also curious – do you have tight hamstrings?
If so, let me know below and how those tight hammies affect your day-to-day and/or sport performance.
This exercise is different and I think you’ll like it as much as I do.
It works your body in ways most traditional exercises like Squats and Deadlifts don’t.
It not only develops upper and lower body strength, but also your core and important BIOMOTOR abilities including coordination, agility and balance.
You’ll likely never see someone in a typical big-box commercial gym doing this, which is a good thing – doing things most people don’t do is a good recipe for getting results most people don’t get.
![MB Rollout Pyramid Circuit [CAGE Cardio A+L]](https://www.powerdojo.com/wp-content/uploads/2015/04/wb1-600x300.png)
In this circuit, we hit the Aerobic + Lactic energy systems with a pyramid style circuit workout.
I call it the MB Rollout Circuit because of 2 specific exercises in the circuit that I’m guessing you might not have done before – so check it out and give it a go.
If you want to know how many reps, rounds and how long to rest between rounds, download the progression PDF below (you’ll also get access to downloadable vids so you can save this workout to your mobile device and avoid data fees):
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Would love to hear your feedbacknd would also really appreciate a Like!
The video I’m sharing with you today includes a couple of variations of the Lateral Lunge exercise, which you likely know.
These variations will both improve your balance with the second variation a simple technique that you can use with any exercise to improve balance, proprioception and kinesthetic awareness.
Those last 2 words may be foreign so here’s what they mean:
Proprioception: how your brain knows the position your body is in
Kinesthetic Awareness: how your brain knows where your body is in space
Please let me know what you think after you give it a whirl.
Most exercises are assessments in and of themselves, when you know what to look for.
Watching a Squat illuminates hip mobility, a Pushup shows upper body + core integration, and watching someone bend over to tie their shoes tells a lot about the health of their low back and knees.
Today’s exercise shows both strength, stability and BALANCE in the lateral musculature of your body, including:
[+] Glutes
[+] Obliques
[+] Shoulders, specifically for overhead stability
Check it out and give it a shot:
Whaddya think?
Let me know in the Comments below:
Here’s an interview with one of the top strength coaches in the game who runs 2 successful gyms and works with dozens of MLB players and other pro athletes, Eric Cressey:
Interview with Eric Cressey MP3
(Right Click to Save As)
Obviously, I’m a big fan of Eric Cressey’s work…
He creates functional, balanced programs that take into consideration the movement patterns, proper periodization, corrective exercises and individual requirements.
Plus, he walks the talk and stays fit year-round and can lift a ton of weight, being an accomplished powerlifter.
The High Performance Handbook is a 4 phase, 16-week program that has all of these elements and more including different programs depending on your posture as well as 2, 3 and 4 day per week programs.
The included video database is also monstrous.
If you’re looking to train with one of the best coaches in the world, check out The High Performance Handbook now while it’s on sale:
>>Click Here for The High Performance Handbook <<