powerDOJO

Tag: core

  • Advanced ABS Workout Finisher

    Advanced ABS Workout Finisher

    Here’s the video of the Advanced ABS Workout Finisher:

    Perform the workout ladder style from 6 reps down to 1 rep:

    1. L-Chinups (or Fetal Position Chinups)
    2. SB Prone Rollup (or SB Rollouts)

    The key is maintaining NEUTRAL spine, which trains your core to protect your back and be in the position for maximal power transfer.

    >> Click here for 51 more Workout Finishers like this one <<

    If you’ve got a fight coming up, I recommend using these types of workouts, which train the Aerobic + Lactic energy systems, from 12-8 weeks out.

    As you get closer, you want to focus on the Aerobic + Alactic, then the NRG System Complexes.

    If you don’t have a fight, do these types of Aerobic + Lactic workouts in 4-week blocks.

    For more info on scientifically training the 3 energy systems for MMA, click here.

    Questions or comments?

    Hit me up below.

  • ADVANCED Plank Variations

    ADVANCED Plank Variations

    My last post on plyometrics was a long one.

    The video was even longer…

    So, to ensure you’re getting variety in your diet of fitness and training info from me, here’s a short, to the point video showing you some advanced plank variations you can use to develop a rock solid core:

    Stability training should make up at least 50% of all the direct core work you do.

    Holds of anywhere from 10-30 seconds are good.

    Aim for a total time under tension of anywhere from 3-5 minutes, so that would be 6-10 reps @ 30 seconds.

    Or 3 sets of 6 reps when holding for 10 seconds.

    Either way, just make sure the math works.

    If you have trouble figuring it out, find a local Chinese guy to help you out. They can often be found in Chinese restaurants and/or laundromats. If there are none, any other Oriental with slanty eyes should do fine.

    If you liked this video, let me know with the handy ‘Like’ button that was designed for such a purpose.

    And answer me this:

    What’s your #1 core exercise?

    Look forward to your response.

    PEACE~