powerDOJO

Category: Training

  • Your Top MMA Training Priorities for 2010

    Just a quick one here, answer this (choose up to 2) and I’ll be back content to help you achieve your goals

     

  • Flow Complex – Anaerobic Endurance Workout for MMA

    Flow complexes are similar to complexes that you’ve heard a lot about recently, but instead of doing the all of the reps of an exercise then moving on, you do 1 rep of each exercise and it flows into the next exercise smoothly.

    These complexes really challenge your mind and body to be aware of what’s going on and to focus on quickly shifting gears from one movement pattern to the next.

    Perform 4-8 reps of each exercise, which makes up 1 set.Perform 3-5 sets, resting 2-3 minutes between sets.

    Start with a lighter weight until you get the hang of the flow, then work your way up.

    In this complex, notice that the limiting factor in this will likely be the weight you can press overhead, but all exercises are relatively strong exercises, so the weight is challenging enough.

    [flv:http://ericwongmma.com/videos/flow-complex-mma-workout.flv 512 288]

     

    Click Here for my Seasons Beatings Promo
    (ends Thursday Dec 17th at Midnight)

     

    Let me know what you think – leave a comment below:

     

  • Medicine Ball Core Shredder MMA Workout

    Just uploaded a new workout for ya’ll:

     

    Perform 2-4 circuits, resting 1-2 minutes between.

    1) Walkouts x 3
    2) Side toss x 5 per
    3) Situp chest toss x 10
    4) Overhead side toss x 5 per
    5) Chop toss x 5 per
    6) Russian twists x 10
    7) Front slam x 5
    8) V-ups x 10

    Want more workout vids like this?

    Leave a comment and if we get a good number, say 50+ comments, I’ll know that you’re looking for more workout videos like this and post more in the future.

  • How Much Ya… Lunge?

    Lunge exercises show not only how strong you are but the muscular balance between your knee muscles (quads, hamstrings) vs. your hip muscles (glutes, hip flexors).

    Before figuring out how much you should be able to Lunge, you’ve gotta know how to Lunge properly.

    You can’t compare your Bench press to someone else if you lower down to your chest and Joey from the gym only goes down halfway – the technique must be the same.

    So first, watch this vid to make sure your technique is perfect:

    Now that you know how to Lunge properly, let’s figure out how much you should be able to Lunge, compared to your Squat, and compared to your bodyweight, to have a good level of strength as an MMA fighter:

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  • MMA Workout TV Live – Wed, Nov 25, 8:30pm EST

    Hosted by MMA Strength and Conditioning Coach Eric Wong, BSc, CSCS

    Just wanted to let you know that the first episode of MMA Workout TV will be live on Wednesday, November 25 at 8:30pm EST.

    I’ll be on UStream.tv for 30 minutes to answer questions and give you the latest on MMA Strength and Conditioning.

    Here’s the link to check the show out: http://www.ustream.tv/channel/MMA-Workout-TV

    You can connect with your current Facebook account or create a new uStream account and ask me questions and get your answers live on the air.

    For this episode, I’m going to answer the following questions and more: 

    1) "I’ve been training fairly regularly in terms of balancing BJJ, karate, weights and NRG circuits.  Still, once in awhile (right now) just must have hit the same muscle more the usual – glutes, hip-flexors and calves are pretty sore, so I put off my regular training day since I would have been doing deadlifts.  I felt like I ‘could’ have done the workout but decided to rest up an extra day.

    What are your thought on training and Delayed Onset of Muscle Soreness (DOMS)?

    Thanks, Jason Peters"

    2) "i was just wondering is there an exercise that i can improve my roundhouse kick with more power or speed? khammanh comany"

    3) "Except from the muscles how can I strength joins &  ligaments  so that they are not more a kind of bottleneck in the effort to lift heavy? Your advise is much appreciated, Thx, Petros"

    4) "How do you get over being beat especially if it was your first fight! marty ramsey-whitwell,tn"

    There are a bunch more I got over email that I’ll be covering too if I have the time.

    Make sure you check out the show, again, it’s live on…

    Wednesday, November 25 at 8:30pm EST

    See ya there!

    Eric

     

  • ‘Freedom for All Ring Sports #4’ – Kickboxing Event Highlights

    Love the name and goal of this kickboxing event – to help bring MMA to Ontario.

    We need MMA in Ontario. Bad. I can’t keep going to Montreal for events – I’ll get fat on poutine and smoked meat sandwiches! Il y a delicieux!!!

    Anyway, I cornered 7 fighters – we had a big crew up at the event and it was a good time.

    Congrats to Matt, Kyle, Jason, Justin, Bill, Chris, and Joe for competing and laying it all on the line.

    You’ve gotta watch the first clip – Matt hits a low blow, and the ref doesn’t jump in and his opponent is just standing there, he pops him, not once, but twice! Hilarious!

    I mean come on, it was his first fight, and it was the ref’s job to step in. Either way it was funny and it was good that the kid didn’t get hurt.

    Here’s the vid:

  • Recovery Strategies for MMA

    Was up at the folks’ cottage in Parry Sound, Ontario a few weeks ago and it was one of the most relaxing trips I’ve ever had.

    I went for 2 great hikes kinda wandering in the forest. There aren’t any paths to hike, so you either stay on the cottage road or you wander through the forest.

    Found a wicked hike up the Canadian shield that gave me a great view of the lake and the fall colours. For those of you who don’t know, the Canadian shield is basically a bunch of rock that lines highways and dots the landscape throughout Canada.

    Anyway, the trip got me thinking about recovery and how important it is to MMA fighters.

    Think of it as just as important as BJJ or strength and conditioning and you’ll have a long, healthy career.

    Here’s the vid, hope you enjoy it and I’d love to hear YOUR recovery strategies – leave a comment below.

    Don’t forget to leave your comment:

     

  • 4 Keys to ‘Cardio’ for MMA Fighters

    Cardio as it’s popularly referred to by Joe Rogan and Mike Goldberg every UFC is what will keep you from looking like the Ultimate Fighter Heavyweights.

    Man it’s so frustrating seeing dudes on TV who can’t hold their hands up… in the first round!!!

    Anyway, the term cardio doesn’t include just one aspect of fitness, like the name implies, and if you don’t understand how cardio is developed, you’ll never be in great shape.

    Luckily, I’m going to tell you what you need to do.

    So here’s how developing your cardio is more than just running, or intervals, or 5 minute circuits, or CrossFit:

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  • LBP Part 2 – The ‘Damage Control’ Routine Video

    DISCLAIMER: Do not use this routine if…

    • You just injured your back and you know there is some severe tissue damage eg. you’re squatting and you fail and get crushed by the bar
    • You know you have a spondylolisthesis or other extension injury (if you don’t know what this is, you probably don’t have it)

    Doing so will make you worse!

    But, if you’re one of the guys who simply wakes up stiff in the morning, or if you hurt your back tying your shoes or bending over doing something light like brushing your teeth or just moving the ‘wrong’ way, this will be PERFECT FOR YOU.

    Here are the exercises to do, in the proper order:

    1. McKenzie Pressups – 10 reps
    2. Hip extensions – 8 reps x 5 sec hold
    3. Birddog (aka Horse stance horizontal) – 4 reps x 10 sec hold
    4. Side bridges – 5 reps x 10 sec hold on each side

    Might sound easy, but there are key details that you must know and do to make the exercises effective, for those, watch the video (and take notes or follow along as you’re watching):

    Right Click Here to Save This Video (MP4)

    Make sure you do everything right, like the breathing during the McKenzie’s, the glute squeeze and heel drive during the hip extensions, and the proper alignment during the Birddog and Side Bridges…

    These details are as important as making sure you keep your hands up when boxing…

    So if you have an incident where you throw your back out, do this right away and then another 2 times the same day…

    Or if you have LBP now, do it 2-3 times a day.

    Either way, leave a comment below with your results:

  • Low Back Pain Part 1 – Damage Control

    Back pain… It’s one of the most common and debilitating injuries that anyone can get.

    Stats show that 80% of adults will incur some form of low back injury in their lifetime.

    If you’ve ever had a bad one, you know how shitty it feels to miss training because you’re all stiff and you’re moving around like you’re 95.

    Trust me, I know what you’re going through, as I’ve had to deal with some low back issues because of this:

    Here’s what happened…

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