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Tag: mma workout

  • Explosive 1-arm Sled Row for MMA

    Quick post for ya today, just this video:

    Man I’ve got some REALLY COOL stuff for ya. I’m dying to talk about it, but I’ll have to hold off. Have a great weekend!

    Got any other cool ideas or comments? Share them by leaving a comment below:

  • Cardinal Sin of MMA Training

    I’m sorry father, for I have sinned.

    prayI know I’m not supposed to be doing this, because it is evil, evil, EVIL!

    But I’m sorry. I couldn’t help myself.

    I tried to stop myself but couldn’t, even though everyone is saying that I’m wrong for doing it.

    Please, please, please, forgive me.

    But before I’m damned, please give me 5 minutes to explain myself, I promise, once you see what I see, you might change your mind and forgive me.

    (more…)

  • MMA Workout Challenge – Soccer Post 10

    Got something really cool for you – the Soccer Post 10 MMA Workout Challenge.

    soccer

    Go here to get all the details and download the workout videos:

    => MMA Workout Challenge

    There’s a chance for 50 fighters to get in as a charter member to my site, and if you’re fast, you can win the big prize pack.

    – Eric

  • Why Being Different is Good

    About 2 weeks ago a buddy of mine talked to me asking if I wanted to play hockey in a ‘beer’ league once a week because his team needed a couple of players.
    baby-hockey1

    For those of you who weren’t born with a hockey stick in his hand like we are in Canada, a ‘beer’ league is simply an adult hockey league, where generally the focus is more on drinking beer after the game than playing hockey. And that beer is usually of the Molson or Labatt varieties.

    I thought about it for about 2 seconds and decided to get back on the ice and see how I was. It would be a good time, I haven’t played in 2 years and there were a bunch of guys I knew from high school on the team.

    Well our last game was last week and here’s what happened.

    I walked into the dressing room and started getting ready and 2 of my buddies from high school said something to the effect of, “Wong, you’re fucking ripped, are you on the Bruce Lee diet or something?”

    (more…)

  • ‘Core’ Exercises for MMA

    These are variations of traditional exercises that increase the recruitment of the core muscles in a stabilization role, which helps you develop explosive KO power and a shredded six-pack:

  • How to not get bulky lifting weights, Part 3

    I remember when I first met one of my fighters and I asked him about how he was working out and he said, “I like to blast my chest, I’ll do bench press, then dumbbell press, then flys, then pushups.”

    As I shook my head in disgust, I replied, “If your goal is to go on stage with a fake tan wearing red underwear, then you’re on the right path.”

    If you train like a bodybuilder, you’ll look like a bodybuilder.

    But if you’re interested in training to be athletic like a mixed-martial artist (and look the part), then pay attention to this final tip…

    Tip #3 – Create a Program Based on Movements, not Muscles

    If you train based on muscles, you do exercises for your chest, quads, hams, delts, lats, rhomboids, low back, calves, biceps, triceps, etc.

    But if you train based on movements, you do exercises based on 7 fundamental patterns:

    1. Lunge
    2. Squat
    3. Bend/Deadlift
    4. Push
    5. Pull
    6. Twist
    7. Core stability

    You will be using some of the same exercises, but the overall program design will be different.

    Your goal is to have exercises from each of these patterns in your program.

    From an efficiency point of view I recommend working out 3 days a week, alternating between 2 different workouts. For example:

    Day 1

    1. Reverse lunge
    2. Dumbbell press on ball
    3. Woodchop
    4. Chinup
    5. Prone bridge

    Day 2

    1. Barbell squat
    2. Pushups
    3. Stiff-leg deadlift
    4. 1-arm dumbbell row
    5. Side bridge

    There you have every movement pattern in 10 exercises, split up into 2 workouts. This program I’d do for 4 weeks, then switch it up.

    The thing is, you’re hitting every muscle in your body in the way that it was designed to be worked, instead of strapped into a chair straightening your legs out like a leg extension!

    My upcoming MMA Ripped Fat Loss Program is based on movements, not muscles, and if you want to train for athleticism and leanness, I recommend you do the same.

    The program launches in less than 10 days, and I’ve got some ultra-cool bonuses as part of the launch promo. If you’re considering picking up a copy, get it right when it launches to take advantage of the launch promo.

    Stay lean,

    Eric Wong, BSc, CSCS
    MMA Performance Coach

  • How to not get bulky lifting weights, Part 2

    From my previous post, you learned that to get a ripped, athletic looking body instead of the big, bulky, blown-up bodybuilder physique, you need to focus on compound movements instead of isolation exercises.

    These are exercises like squats, deadlifts, lunges, chinups and bench presses. Now, in Part 2 of ‘How to not get bulky lifting weights’, we’re going to talk about how to setup your actual workouts.

    Tip #2 – Use (mostly) full body routines.

    With respect to isolation exercises, I said to minimize them, not eliminate them completely.

    That doesn’t mean you do NO bicep curls, it just means your workout doesn’t consist of 8+ sets of bicep curls, like most people’s do!

    So with respect to program design, you want to use mostly full body routines. Split routines are beneficial in some cases, but you have to know why you’re using them.

    If you want to put on some muscle mass, then split routines can contribute to that goal.

    BUT – out of a year, I would spend maybe 3 months on a split routine, the remaining 9 months being on some sort of full body routine. That’s because my goal is strength, power, athleticism, and leanness, not never-ending hypertrophy (muscle building).

    Now what exactly is a full body routine? Here’s an example:

    1) Squats
    2) Chinups
    3) Lunges
    4) Bench press
    5) Prone bridge

    This routine is using every muscle in your body, for what your body was designed for – movement and core stability.

    Compare this to your traditional ‘Chest + Biceps’ workout:

    1) Bench press
    2) Incline dumbbell press
    3) Flys
    4) Standing barbell curls
    5) Hammer curls
    6) Preacher curls

    Let’s do a little visualization exercise here – I want you to picture the human body, and picture that the muscles
    working are all turned red.

    Now compare what the guy in the first workout looks like versus the second – he looks like he’s on FIRE compared to
    the other guy!

    Well that’s exactly what happens to your metabolism – it turns into a raging fire, helping you melt body fat all
    over your body.

    So that concludes Part 2 of my series on ‘How to not get bulky lifting weights’ where we look at the actual workout.

    Part 3 is going to put what you learned in Part 1 and 2 all together for you.

    Stay tuned,

    Eric Wong, BSc, CSCS
    MMA Performance Coach