powerDOJO

Category: Training

  • Training through Pain

    ‘NO PAIN NO GAIN’.

    The common mantra you hear across ‘hardcore’ gyms around the world.

    Especially in the MMA world.

    According to some, if you can’t put up with a little pain, you’re not a man.

    Well, it’s all B-S-.

    Kinda.

    Here’s the thing…

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  • Tips for Your First MMA Fight

    I’ve been catching up all week since I was across the country in Vancouver for my boy Joe’s first amateur MMA fight at the Canadian Amateur MMA Championships…

    It was a tournament style and he won his first fight but lost his second.

    The tournament was great – tons of people and really well organized, props to Don and Louise who put on a fabulous show. All amateur MMA events should be run this smoothly!

    I’m proud of Joe for stepping into the cage and getting one step closer to his ultimate goal…

    Here’s a video of his first fight:

    Now I want to share some of the tips that both Joe and I learned as we got ready for this fight that will help you if you’re planning to have your first one soon.

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  • Training in the Morning

    Was up at Xtreme Couture in Toronto working with a fighter named Claude Patrick who is making his UFC debut in June…

    Claude’s got great skills, he’s a sponge and he’s intensely interested in learning everything he can do improve his game, so keep your eyes out for him.hen you see him with his arm raised in the center of the octagon, you can tell your buddies, “Yeah, I heard of him a LONG time ago…” 🙂

    On to today’s article…

    I recently received a question wondering if it was OK to train first thing in the morning.

    There are 2 things to consider: the central nervous system (CNS) and your spine.

    If you’re training for maximal strength or power, you do not want to workout first thing in the AM.

    This is because it takes a while for your CNS to wake up and operate at full capacity (it seems to have learned about the snooze button).

    So your workouts won’t be as productive.

    I suggest waiting at least an hour, or better yet, train when you feel you have the most energy.

    I’m at my peak around Noon and have my best workouts then.

    The second consideration is your back.

    When you sleep, the intervertebral discs in your spine fill up with fluid because gravity isn’t weighing down on them.

    Then, if you go and do a heavy exercise with a weight on your shoulders (Squats) or heavy weights in your hands (Deadlifts, Overhead presses), higher than normal stresses are be placed on the outer ring of the discs called the annulus.

    Over time, this could lead to injury, ESPECIALLY if you have poor exercise technique and/or poor core stability.

    So wait at least an hour before training to save your back, maybe a bit longer if you’ve got back pain.

    Then when you do go for your workout, it’s a good idea to hit the treadmill for a brisk walk for 5 minutes (or just go outside) to normalize the pressure in the discs and gently mobilize your spine.

    This will ensure you don’t have one of those embarrassing moments in the gym where you can’t walk around because you just threw your back out!

    If you do have back pain, learn more about how I eliminated my pain here:

    — http://www.BulletproofBack.com

     

  • Wicked MMA Conditioning Workout

    OK so the title is a bit grandoise of me, but I’ve gotta say that my NRG System Complex workouts blow any other conditioning circuits out of the water, because they properly train the energy systems for peak power endurance while including important movement patterns for MMA.

    So if you haven’t tried one yet, give this one a shot…

    I created this circuit for Joe, a fighter who’s getting ready for his first fight on April 23rd…

    His fights are only one 3 minute round, so he doesn’t need a ton of gas in the tank but he’s gotta be able to maintain a super high pace for those 3 minutes…

    Enough talk, watch the workout after the jump and try it out… If you do, leave me a report with your results!

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  • Your Most Powerful Weapon

    Joe and I were working together preparing for his first MMA fight which is coming next month…

    He’s been training hard and he started training with me because he wanted to be 100% confident that he was in top shape going into this tournament… By doing so, he feels that whatever the outcome, he’ll be his best come fight night…

    Atta boy Joe!!

    So we started the session off doing strength training and finished with some intervals on the Airdyne… if you don’t know what an Airdyne is, it looks like this:

    It’s an awesome tool for interval training because the harder you push, the more resistance is created since it’s driven by a fan…. plus it’s virtually indestructible…

    I’m lucky to have scored mine for $60 used (I love finding deals)… Unfortunately mine didn’t come with the girl…

    Anyway, this is NOT the most powerful weapon for MMA…

    The most powerful weapon was revealed to me as Joe was in the middle of the 5th 60 second hard interval…

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  • Best Stretch Ever??

    I was doing some program design (I always call it ‘PD) while hanging out on the couch and I did something I often do – I dropped down into a stretch while mulling over some PD considerations in my head…

    Whenever I do PD, I try to do it away from the computer… for one – the computer is distracting and I can easily find myself losing focus while reading the latest ramblings on CagePotato or watching old fight vids…

    It takes me at least a few hours to create a customized program for someone… After the assessment, I like to read over the results the day of, jot some more notes down, then just let it ‘brew’ in my brain for a couple of days like a good cup of green tea…

    green-tea

    I was creating a program where we have 14 weeks until the fight… So I plan backwards from fight day, and fill in each week in reverse order based on the needs of the fighter…

    [BTW – all people who train seriously should be following programs, which are designed for some end goal and are at least 8 weeks in length, as opposed to winging it or making up workouts the same day – the difference in results is HUGE]

    Anyway, I want to share the stretch that I did that has really helped me loosen up a tight area for mixed martial artists and anyone who sits down for the better part of the day…

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  • High Intensity Interval Training (HIIT) Bodyweight Circuit

    OK this little circuit has made me feel less than conscious a few times…

    The key is to PUSH yourself to your limits… that’s why it’s such a short workout – because you can’t push yourself hard during long workouts – you’ll inevitably pace yourself because you know you’ve got to get through it.

    Check out the video then read the details after the jump:

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  • Screw Pushups! (and 1 other variation)

    Here’s the final video in the 3 video series of brand new bodyweight exercises I learned from the Adam and the TACFIT Commando guys…

    The TACFIT Commando program is chock-full of unique bodyweight exercises that will improve your mobility, co-ordination, and core stability… I highly recommend you check the program out…

    When I first went through the program I was amazed at the variety of exercises and the quality of video instructions that Scott gives.

    Another resource to add to my vast library – my (new) fiancee gets mad at me for spending so much on books and courses but I was taught that investing in your own education always pays off in the end.

    Hey, at least it’s not a new purse!  (I don’t say this so as not to get in trouble). 🙂

    Check the vid:

    If you’re still doing standard pushups and you find them easy, upgrade your training and add these variations in there… I guarantee you can’t do as many of either of these variations as you can normal pushups.

    For more unique bodyweight exercises, be sure to check out the TACFIT Commando program:

    => TACFIT Commando (plus the special bonus below)

    10×10 MMA Bodyweight Circuit

    Remember the 10×10 MMA Bodyweight Circuit I was telling you about?

    Here’s the scoop.

    When you pick up the TACFIT Commando program, I’ll hook you up with a copy of my 10×10 MMA Bodyweight Circuit – the workout that kept me in fighting shape while I was on vacation in Costa Rica…

    This circuit can be used anywhere, any time, to keep your mobility, strength, power and conditioning up to snuff…

    I used it while on the beach in Costa Rica and definitely got some funny looks, but hell, I was the most ripped guy there so whatever. 🙂

    But this isn’t the main reason to invest in the TACFIT Commando program, it’s just the icing on the cake.

    Get TACFIT if you think it’s a good idea to expose your body to totally new movements, train in 3-dimensions and have an arsenal of exercises that you can do regardless of where you are or what equipment you have access to.

    Think of it as having 50+ strikes and combinations in your arsenal that you can call upon and execute at anytime vs. 5 – you’ll be 10 times more effective when you get in the ring and with these new bodyweight exercises you’ll be 10 times more effective in the gym.

    => TACFIT Commando (plus 10×10 MMA Bodyweight Circuit, FREE)

    To claim the 10×10, simply email me after you grab TACFIT Commando with your invoice # and I’ll hook you up.

    Enjoy!

    Eric

  • 2 More TACFIT Bodyweight Exercises

    Here are a couple more exercises that I learned from my friend Adam that I filmed while I was on vacation in Costa Rica (gotta love the portability of bodyweight training).

    Without further adieu – here’s the vid:

    If you enjoyed this, stay tuned, as I’ve got 2 more exercises to share with you soon, plus that killer 10×10 MMA Bodyweight Circuit I was telling you about.

    As always – I’ll field your questions, or if you just want to leave a comment with your thoughts on the exercises, I’d love to hear those too!

    It keeps me motivated to keep putting out good content when I hear positive feedback. 🙂

    UPDATE: here are the next 2 funky bodyweight exercises

  • 2 *Weird* Bodyweight Exercises

    Bodyweight exercises are a staple in MMA workouts.

    I’m sure you’ve done your fair share of pushups, situps, chinups, squats etc… I know I have!

    But we often get stuck doing these same exercises over and over and over, often because our instructors don’t know any better!

    There are these 2 old kickboxing instructors at the club I train at and no word of a lie, these guys do the exact same warmup routine, which lasts about 25 minutes, EVERY CLASS.

    And these guys have been teaching since at least the early 90’s!

    That’s why when I first met my buddy Adam Steer and we started talking shop and he showed me a few new exercises, I was like a kid in a candy store.

    They made my body move like only happens by accident when you’re rolling and you have to scramble out of some awkward position.

    There’s no doubt that these exercises will improve your MMA game.

    Find out why by watching the video and then giving them a shot:

    Bodyweight training is also great because you can do the exercises anywhere, any time.

    That’s why it worked out perfectly for my vacation in Costa Rica, which is where all of the new bodyweight exercises I learned were filmed.

    I also filmed an absolutely KILLER circuit that I call the 10×10 MMA Bodyweight Circuit, details to come…

    Now I’ve got 4 more of these unique bodyweight exercises for you that are perfect for mixed martial artists, but if you want to see my go-to resource for new bodyweight exercises, check out the TACFIT Commando program, created by my friend Adam’s coach, Scott Sonnon

    => TACFIT Commando Program

    There are over 50 new bodyweight exercises just like these (and weirder) that will really improve your co-ordination, mobility and strength.

    Check it out and I’ll be back soon with more.