powerDOJO

Category: Training

  • 30 sec fitness test: how fit are YOU?

    30 sec fitness test: how fit are YOU?

    Since my move, I’ve been training seriously for a solid 3 weeks now.

    Weights twice a week, CAGE Cardio workouts twice a week, playing some sports and riding my bike like a madman everywhere I can.

    At the beginning, I was feeling out of shape because I hadn’t been on a program for a good month or so.

    I was just kinda wingin’ it…

    Which is the worst thing you can do, from a results over the long-term perspective.

    And my resting heart rate (RHR) confirmed how I was feeling – it was a shockingly high 62 beats per minute!

    For the uninitiated, RHR is the number of times your heart beats in one minute at rest.

    The best time to take it is in the morning after waking up and going to the bathroom.

    Just sit down, take 3-4 deep breaths and then count how many heart beats occur in 30 seconds, then multiply that by 2 to get your RHR.

    Well, lo and behold I just took mine again this morning and after 3 weeks of training I’m down 8 bpm to 54 bpm, which is close to the 48-52 bpm range that I feel best at.

    Here are the RHR recommendations I make to my athletes before going into a fight:

    [+] Welterweights and below: < 50 bpm
    [+] Middleweights: 50-55 bpm
    [+] Light heavy and above: 55-60 bpm

    These are good #’s to shoot for that should give you confidence in your conditioning.

    While RHR isn’t the only measure of aerobic fitness I use, it’s quick and does give you an indication of how efficient your cardiovascular system is.

    A higher number (> 70) indicates that your heart is weak or your vascular system isn’t well developed because it takes your heart more beats to pump the amount of blood you need to function at rest.

    A lower number (< 60) indicates that your heart is strong and vascular system well-developed so that each beat pumps out a lot more blood than those of you with higher numbers.

    More blood pumped per beat = greater efficiency.

    So, the lower, the better.

    If you’re curious where you’re at, you can take your RHR right now following the instructions here, but just note that things like caffeine, stress, alcohol and workouts will affect the # and make it higher than what it truly is.

    That’s why I recommend you do it in a consistent fashion, which is to wake up, go to the bathroom, take a few deep breaths and then measure it.

    This is just 1 of many metrics I use to assess my athletes and is also 1 of many metrics used to assess all powerDOJO Kyoudai in their Gradings.

    So when you wake up tomorrow, take your RHR and you’ll have a simple metric from which to compare the results of your conditioning work in the future.

    If you’re not assessing, you’re guessing!

    Eric “Measurable Results” Wong

    P.S. If you do find your RHR is too high, these workouts will help you quickly lower it, especially the NRG System Complexes.

  • 2 Minute Sequence for People Who Sit Too Much

    2 Minute Sequence for People Who Sit Too Much

    This is a super powerful sequence to do to combat all of the problems associated with sitting too much, such as:

    – tight hips
    – poor posture
    – sleepy glutes
    – sleepy core

    If you work at a desk, do it throughout the day to ensure you’re preventing the ill effects of sitting.

    If you thought this video was helpful let me know with a Like/Thumbs Up and I’d appreciate it if you shared this video with everyone you know who works an office job or sits too much!

    And if your hips are a snarled up mess, then get the program below to fix them up:

    >> Click Here To Unlock Your Tight Hips

  • Sitting is the New Smoking

    Sitting is the New Smoking

    After a few hours in a row of sitting, do you feel really stiff and does it take a while for you to get moving and not feel like an old grandpa again?

    Unfortunately, if you’re like me and you sit too much (damn computers), I bet you feel it in the one place we need mobility the – your HIPS.

    When you sit, you do 2 absolutely horrible things for your mobility:
    1) Shorten and tighten your hip flexors
    2) Shut off and weaken your glutes

    While these are 2 of the worst issues that arise from excessive sitting, there are many more, which has resulted in our medical authorities to claim that…

    “Sitting is the new smoking!”

    Now, let’s not even talk about all of the athletic feats we could perform with loose, oily hips…

    … since being tight from sitting too much WILL lead to things like low back pain, poor posture and the resulting shoulder and neck issues, so you’ll never get the chance to perform at your potential.

    I’ve recently started doing a simple lunge combo every 30 minutes (I set a timer to remind me) that takes me 2 minutes to do that’s totally prevented that initial stiffness you get after sitting for too long.

    You can do it at the office or wherever you find yourself sitting to help prevent that initial stiffness. I’ll shoot that video for you and send it to you in a day or 2.

    Until then, if you sit a lot, you should check out this presentation on all the negative effects of sitting AND a comprehensive approach to battling them.

    Just like smoking, your body WILL breakdown from too much sitting.
    It’s just a matter of time.

    But because it happens gradually over years, you may not catch it until it’s too late.

    Stay loose my friend.

  • Common Groin Stretching Mistake (and solution)

    Common Groin Stretching Mistake (and solution)

    This is a common groin/adductor stretching mistake that is potentially damaging to your medial ligaments and meniscus of the knees.

    When you add the little tweak that I show you to this exercise, it not only takes the stress off these tissues but also activates glute and hip external rotator muscles.

    Kill 2 birds with 1 stone!

    Give it a shot and use this tip whenever you perform this stretch.

    You can even add some contract/relax and scouring to the stretch to make it more effective, for more on these advanced techniques, grab the Hip Flexibility Solution program at http://HipFlexibilitySolution.com.

    If you thought this video was helpful let me know with a Like/Thumbs Up!

  • Great Hip Flexor and Quad Mobility Exercise / Stretch

    Great Hip Flexor and Quad Mobility Exercise / Stretch

    Hip mobility and flexibility is key to success in any sport and even in lifting big weights.

    If your hips are tight, you’re going to compensate somewhere else, usually your low back or your knees.

    This is what causes a lot of low back pain and knee injuries.

    The exercise I show you in this video not only mobilizes your quads and hip flexors, but when you add in the “scouring” it helps to mobilize your hip joint capsule in rotation, which is a necessary ability to have to do things like throw kicks, throw punches or any other sport like golf or baseball.

    Do it up and if you want more like this visit http://HipFlexibilitySolution.com to learn about my 3D Flexibility System and how it will help you unlock your hips by using my specialized 15 minute routines once per day.

    And if you have used the program – hit me up with your feedback in the Comments below (thanks in advance)!

    – E

  • Did Cung Le Use Steroids?

    Did Cung Le Use Steroids?

    The recent photo that circulated the interwebz about showing Cung Le’s new and improved physique had a lot of people ask the question,

    “Did Cung Le use steroids?”

    Well, I’ve taken the liberty to investigate this question and put it to the test with a little experiment.

    You’ll also get a short little Aerobic + Lactic circuit that’s great for MMA conditioning.

    Check it out now:

    After watching, make sure you visit this link:

    The All-New CAGE Cardio Bodyweight Fight Deck

    And you’ll learn all about my upcoming CAGE Cardio Bodyweight Fight Deck and see how you can get it for FREE during my special launch promo.

  • EXPLOSIVE BODYWEIGHT CIRCUIT [NRG]

    EXPLOSIVE BODYWEIGHT CIRCUIT [NRG]

    VIDEO DOWNLOAD LINK [MP4]
    (right click and choose ‘Save As’)

    Here’s a summary of the benefits of this conditioning template:

    • Aerobic conditioning
    • Alactic capacity
    • Lactic endurance
    • Neuromuscular adaptability (your ability to quickly change between different movement patterns)
    • Agility
    • Your ability to quickly go from standing to lying down and vice versa (think scrambles, takedowns, etc)
    • Includes 4 of the 6 fundamental movement patterns

    This workout is fun and challenging and will get you in top fight shape.

    PERIOD.

    Again, this is another style of training that I’ve only seen my athletes perform, because it’s very specific and I’ve been refining it since 2006 when I first started using it with my man Jeff Joslin for a title fight at a Canadian MMA promotion and his UFC debut.

    Make sure you watch this video (and the past 2) to the end to soak up everything I’m sharing with you, because if you do get what I’m teaching, you literally will possess more knowledge about conditioning than most personal trainers out there.

    And that makes you one smart cookie.

    After you finish, leave me some feedback in the Comments or simply tap the ‘Like’ button (and a Share would be siiiiick – let’s spread the good word). 

    That’s all I ask.

    Well, that, and be cool.

    Eric

    PREVIOUS VIDEOS

    Training Video #1: The BURN [A+L]

    Training Video #2: POWER PAIRS [A+A]

    shadow-ornament

    Create Your Own CAGE Cardio Bodyweight
    Workouts In Under 60 Seconds:

    I created the CAGE Cardio Bodyweight Fight Deck to help guide you in creating your own short and effective workouts based on science that you could do anytime, anywhere, since you don’t need any equipment.

    This removes “I’ve got no time” and “I don’t know what to do” as well as “My workouts are BORING”.

    You don’t have to make these your sole source of workouts, but when you’re looking for something new, or in a time crunch, or travelling, the Fight Deck is the perfect solution.

    Get%20The%20Full%20Scoop%20Here

  • Power Pairs [A+A]

    Power Pairs [A+A]

    VIDEO DOWNLOAD LINK [MP4]
    (right click and choose ‘Save As’)

    Here’s a summary of what’s in this video:

    • A unique bodyweight circuit that develops true explosive power and base aerobic conditioning
    • The single biggest MISTAKE most athletes make when trying to develop power (if you’re making this error, STOP!)
    • Another simple progression model that will force your body to continually adapt
    • Hint #2 about my upcoming product (remember Hint #1: it’s low tech)

    I love the fact that this style of training video resonates with you (based on the response to the last video I posted) because I love delivering not just cutting-edge workouts, but also the science behind them as I truly believe in that whole “teach a man to fish” thing, just like my Dad taught me.

    frank-fishing

    So, if you want to do this workout, start off at 6 sets, then progress it how I show you in the video. And if you do try it out, let me know how it goes!

    And again, if you liked this post, tell me by hitting ‘Like’ and even Share it with any friends you have into martial arts or fitness.

    PEACE~

    E

    P.S. If you missed it, here’s Video #1 where I share an A+L workout with you and provide more training like this.

    P.P.S. POWER Pairs is another of the workout cards from the CAGE Cardio Bodyweight Fight Deck, which is getting RAVE REVIEWS:

    bwfd-reviews

    (Canadian and Non-USA Athletes CLICK HERE to Grab Your BWFD)

  • CAGE Cardio A+L Workout: The BURN

    CAGE Cardio A+L Workout: The BURN

    VIDEO DOWNLOAD LINK [MP4]
    (right click and choose ‘Save As’)

    Here’s a summary of what’s in this video:

    • A 3 exercise bodyweight circuit that works upper body, lower body and core
    • An explanation of the structure upon which the workout is built
    • Different concepts on progression and how to apply them to the workout I share with you
    • A chance to win my upcoming product 🙂

    Make sure you watch to the end so you get everything because what we cover will help you understand the workouts and training that’s coming.

    If you want to do this workout, start off at 3-4 sets with 2 minutes of rest in between, then progress it how I show you in the video. And if you do try it out, let me know how it goes!

    The BURN is one of 6 workout cards included with the CAGE Cardio Bodyweight Fight Deck:

    >> Click Here for UNLIMITED Bodyweight Workouts for MMA <<

     

     

  • How to Train Champions

    How to Train Champions

    If you’re like me, as a Coach, you get totally jazzed with the idea of training a champ…

    Perhaps you’ve already done it.

    If so, KUDOS to you.

    I know how much time and effort goes into working with high-level athletes and it’s no joke.

    I’ve had the privilege of helping Jeff Joslin win a Canadian MMA title and make his UFC debut, Claude Patrick make his UFC debut and win a few fights on the big stage, Amanda Galle win multiple amateur boxing titles and just recently, an athlete I train online named Cy Landry just won the Renaissance MMA flyweight title.

    When working with high level athletes, everything else can easily get pushed to the side – your friends, your relationships, your hobbies, your business – everything.

    But I can tell you, I wouldn’t trade any of those memories (and more to come) for anything.

    Now, if you haven’t yet done it but you still want to feel the pride that goes into seeing one of your athletes become a champ, it boils down to 2 things:

    1) Finding the right athlete
    2) Training them the right way

    Obviously there’s a lot more to it than that but that is the high-level overview.

    Do you have any athletes that you think has the potential to reach win at a high level?

    Then that’s amazing, because now, it’s just about focusing on Step #2.

    And if you can’t identify anyone at this very moment, you might as well focus on Step #2 as well, to be prepared when the student does find his way to you.

    The saying, “When the student is ready, the
    teacher will appear,” also works in reverse:

    “When the teacher is ready, the student will appear.”

    So if you want to get ready for that prized student, I suggest following in the tracks of someone who has done what you want to do.

    You can totally figure it out on your own, but you might as well learn from the experience of others, which will accelerate your progress.

    roufus-pettis

    If this has piqued your interest, then I suggest you check out this FREE training where legendary MMA/Kickboxing Coach Duke Roufus shares some of his “tricks of the trade” that will help you become a more effective coach, while growing your school at the same time.

    Eric

    P.S. If you’re serious about growing your school, then I’m also going to be telling you about a simple strategy that I shared with a friend of mine who runs a school that increased his Introductory Lesson –> Paid Member conversion rate by 48% (tracked over 50 Intro Lessons).

    Stay tuned for that but for now, check out the training Duke Roufus has for you here.