powerDOJO

Category: Training

  • ExTReME Foam Rolling!#$@!

    OK so I get a kick out of calling this extreme.

    Whatever.

    This makes a cool little project that you can feel like a man after making.

    It’s also a great gift for the fitness buff!

    Check it out:

    If you liked it – hit the Like button for me. Thanks!

     

  • One of the WORST Exercises for MMA

    Whenever I train people in the gym, I often cringe at what I see other people doing.

    Bad form is everywhere and I can see people’s bodies getting destroyed as they’re supposedly working out.

    Not only that, some of the exercises and routines I observe people doing are pure lunacy.

    But one thing I can’t stand is when mixed martial artists are told to perform exercises that are completely useless or downright dangerous.

    I mean, if you’re going to tell a fighter what to do, you’d better be damned sure that you know what you’re talking about, because this guy’s (or increasingly so, gal’s) health is at stake.

    For the average Joe who hits the gym to get bigger biceps and impress the ladies, a little bad advice here and there won’t kill him.

    But for the combat athlete who’s about to step into the cage against some brute who wants to tear his head off, poor training advice could mean the difference between winning a fight and being too gassed to keep your hands up and getting KO’d with an ugly cowboy punch.

    Needless to say, I take my job seriously.

    So in this article, I’m going to expose one of the absolute WORST exercises to do as a fighter.

    And just because you see a UFC fighter doing an exercise on TV or in a YouTube vid doesn’t mean it’s gotten them to where they are…

    A lot of times fighters would be better off not doing an exercise instead of ruining their bodies with some of the idiotic stuff I’ve seen.

    Anyway, without further adieu, here’s one of the WORST exercises for MMA…

    Drum roll please…

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  • Activating the CORE for Power

    Here’s why we need to learn how to properly activate the core muscles:

    If you spend much of your time sitting on the computer, watching TV or driving (or hopefully not on the toilet), then you NEED to learn how to properly activate the muscles responsible for torso rotation if you’re interested in maximizing your punching power.

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  • Before and After QUICKNESS KILLS

    Watch This Video To See the Kind Of
    Results You Will Get When You Get
    The QUICKNESS KILLS Program…

    [flv:http://ericwongmma.com/videos/chico-promo.mp4 512 288]

    ==> Click Here to Get QUICK!


  • 6 Components of Quickness for MMA

    In my last article I showed you a great drill to improve your footwork and movement to help you be a lightning-quick mixed-martial artist.

    Got a lot of great feedback on the drill and I know a lot of people will be adding it into their arsenal of effective exercises.

    But there’s a lot more to quickness than just footwork…

    Whenever I brainstorm, I like to do something called a mindmap.

    So when I sat down and pondered about what it would take to truly improve quickness, this is what I came up with.

    Check out the 6 components of quickness by clicking on the image below (it’ll open in a new window):

    As you can see – it’s not exactly a simple quality to develop.

    If you hit 1 component properly, you will improve your quickness, but if you hit 2, 3, 4 or all 6 – you’ll hit each and every component and will be quick on the ground, with your punches, with your movements on the ground – basically all of the important movements in MMA.

    Let’s take the ‘Horsepower’ example – if you don’t have a good base level of strength in the movement patterns specifically needed in mixed-martial arts – like powerfully stepping forward and backwards, then you’ll never be able to attack and retreat in a flash.

    Or the ‘Gas’ component – if you don’t have the cardio and muscular endurance to maintain your quickness for an entire round what good is it unless you can finish a fight within the first couple of minutes?

    So this clearly illustrates the need for a strategic and synergistic approach to training quickness, much like a mixed martial artist must learn grappling, wrestling, striking and clinch work to be a complete fighter.

    Without specifically training your quickness, you’re missing one of the most important qualities a fighter can have, as shown by champs Anderson Silva, Frankie Edgar, Jose Aldo and Dominick Cruz, not to mention other top fighters like Lyoto Machida and Rashad Evans.

    If you can take this document and create an efficient and complete quickness program – that’s awesome and more power to you.

    But if you see the importance of developing your quickness and want the guesswork taken out of it, I’ve come up with something just for you.

    I call it the QUICKNESS KILLS program…

    It’s a 4-week program designed with one goal in mind – to make you the quickest fighter you can be.

    I’ve selected only the most effective exercises and drills for this program and there’s absolutely nothing else out there like this for MMA athletes.

    If you see the importance of being able to step in, strike, then step out without taking any damage, then this program is a must-have for you.

    For more info, visit the link below:

    http://EricWongMMA.com/quickness-kills/ 

  • Improve Your Quickness with THIS Drill

    As promised, here’s a drill that I use with my fighters to work on footwork, agility, balance and co-ordination.

    The term ‘quickness kills‘ definitely applies to MMA and any other combat sport.

    The athlete featured in this video is a heavyweight professional monster boxer I’m training for the #1 contender spot in Canada.

    A win in this upcoming fight (Nov 19) gets us a title shot. Can’t wait!

    Here’s the drill:

    [jwplayer config=”512×288 with controls” mediaid=”7275″]

    Work on the technique, become smooth, then increase your speed and increase the # of reps or time you do the drill so you can maintain your quickness.

    This drill is AWESOME, but here’s the thing…

    It doesn’t address each and every component that’s required to be extremely quick.

    To truly develop quickness…

    Machida-like or Edgar-esque, where you can close the gap, hit, then get out of the way before your opponent even registers what happened, you need to address each and every component of quickness, or you risk wasting your time and energy.

    It’s as if you trained for years on perfecting your rear naked choke, so that when you get the back it’s a 100% guarantee you’re going to get it, but not being able to take a guy down.

    With that being said, I’m going to show you the components you need to address to develop killer quickness. Watch your inbox for the next installment.

    UPDATE: read the 6 Components of Quickness for MMA here.

    Let me know what you think of the drill below and if you liked it and want to see more, hit the ‘Like’ button below.

  • The Plague of the Flat Footed Fighter

    I’ve been watching MMA for almost 10 years now…

    And the cool thing is that because it’s such a diverse sport you always see something new and there’s always something to learn and because I love constantly learning and think it’s a key to success in ANYTHING you do, it’s a perfect match for me.

    On the strength and conditioning side of things, there are just as many physical attributes needed as there are different martial arts to learn.

    One of those attributes that is critically important to being able to attack without taking a lot of damage is quickness.

    The thing is, you still see a lot of fighters in the UFC and other top organizations, lumbering around the cage with heavy feet like a Zombie looking for a meal.

    Once they’re in distance, they’ll throw their combos, but after their combo is done, they remain in front of their opponent!

    This gives you a golden opportunity, because if top UFC fighters are a lot slower than they need to be, you can be guys you meet in smaller shows or your training partners will be even slower, allowing you to quickly surpass them, once you discover the right methods.

    But there are also some fighters who are lightning quick.

    Guys like UFC lightweight champ Frankie Edgar defines quickness.

    He gets in quickly, throws his combos, then quickly gets out of harm’s way, confusing and frustrating his opponents.

    Think of his 2 fights against BJ Penn – he was able to control the fight against BJ Penn, who is thought by many to have some of the best hands in MMA and be one of the most talented mixed martial artists ever, largely because of his quickness, which allowed him to hit BJ then get out of range and avoid serious damage and win the belt.

    How much of a better fighter would you be if you possessed this ability – to move in, hit, then move out before your opponent realizes what happened? (more…)

  • Strength vs. Endurance for MMA

    Like many of you, I’ve had some drunken grappling matches with my buddies.

    They used to happen in University quite a bit but not so much anymore…

    For me, it usually happened after a night that included serious amounts of Vodka.

    I don’t know what it was but maybe the spirit of Fedor got into me that made me feel unstoppable.

    Before I had any skills, I would use my general athleticism and strength to fight.

    But there’s one opponent that you might’ve come across that was difficult to deal with…

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  • 3D Training for Maximum MMA Power

    Halloween is around the corner and my fiancee and I are trying to figure out our costumes for the inevitable Hallowe’en bash.

    She’s keen on being an Avatar, which would be funny since she would be the shortest Avatar ever (she’s just barely over 5′ tall).

    I’m not totally sold on the idea yet.

    I’m still kinda attached to my Game of Death Bruce Lee costume (pics coming soon).

    But the talking about the movie and the fact that it was the first of the new genre of 3D flicks that are going to be assaulting our senses in a theatre near you reminded me about an important training concept I had to share with you.

    Yes, I’m always thinking about training.

    Anyway, training in THREE DIMENSIONS is necessary if you want to be a powerful and explosive mixed martial artist.

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  • 2 New ADVANCED Kettlebell Exercises

    The Kettlebell often gets a lot more credit than it’s due.

    Yes, it is a cool exercise gadget from scary Russia.

    Sure, Fedor was once photographed with a pile of ‘bells at his feet.

    But it’s never really excited me that much.

    Add to that the fact that Fedor has also been seen in the photo below and the mystique is soon erased.

    Until now…

    I was recently sent a copy of Scott Sonnon’s new Kettlebell program and I’ve gotta tell ya, it’s good.

    Really good, like slipping a punch and landing with your hook for a big KO good.

    Here are two of the over 30 powerful kettlebell exercises that I learned in the program. Add these into your program and feel the benefits:

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