powerDOJO

Tag: workout

  • Try this exercise to improve your BALANCE

    Try this exercise to improve your BALANCE

    The video I’m sharing with you today includes a couple of variations of the Lateral Lunge exercise, which you likely know.

    These variations will both improve your balance with the second variation a simple technique that you can use with any exercise to improve balance, proprioception and kinesthetic awareness.

    Those last 2 words may be foreign so here’s what they mean:

    Proprioception: how your brain knows the position your body is in

    Kinesthetic Awareness: how your brain knows where your body is in space

    Please let me know what you think after you give it a whirl.

  • Eggs for High T | Piriformis Release | Glutes [ASK ERIC]

    Eggs for High T | Piriformis Release | Glutes [ASK ERIC]

    In today’s QnA video, I answer the following questions:

    I hate eggs but am trying your recommended T booster diet – is there a substitute?

    – Garry Mcdonell, Canada  [mm:ss]

    I do have a piriformis muscle issue. I was told the exercises you do for that depends on whether the muscle is shortened or lengthened.

    Do you have any help?

    – Joanne Attwood, Canada  [mm:ss]

    I went 3 weeks not missing a day but week 4 fell on the holidays and so I’ve slacked off a bit.

    But up to this point I have seen tremendous improvement in my hips.

    Since I’ve missed a week do you recommend starting from week 1 again or just pick up where I left off?

    – Aaron Cropper, US [mm:ss]

    What exercises have you found to best strengthen and add flexibility to the gluteal muscles?

    I am a physician and I appreciate your explanation based on muscle physiology.

    – Ronald Wong, US [mm:ss]

    When I sit, I feel real tight in the hip flexor / aDductor area.

    I can stand to take the pressure off, but I was curious if you have input on how to stretch/strengthen this specific area as it gets tight almost immediately when I sit.

    If there is an area of your HFS program I should focus on to help with this, please point me in the right direction.

    – Fletcher Wilson [mm:ss]

    If you’ve got a question about training for MMA or martial arts, nutrition, injuries or anything else that you’d like me to answer in a future QnA video, submit it here.

  • 1-arm Pushups: Great Exercise for MMA Fighters

    The 1-arm Pushup is a great exercise for fighters because it integrates the whole body and works muscles in specific patterns applicable to mixed-martial arts.baby_1_arm_pushup

    Now this exercise doesn’t replace things like bench presses and dumbbell presses, but it’s a great supplement to a training routine.

    Being able to perform 1-arm Pushups in good form gives you 3 things that Bench presses don’t:

    1) Rotational / multi-planar core stability
    2) Shoulder stability / proper scapular movement
    3) Neuromuscular integration

    The specific pattern of activation of the muscles in the 1-arm Pushup is very beneficial for being able to use your core when you’re throwing punches so you can deliver more explosive and powerful strikes.

    Watch this video to learn how to do 1-arm pushups properly, and how to build up your ability to do them if you can’t do them now:

    (more…)

  • Lazy post…

    Yesterday I was filming for my new Advanced MMA Power program, and it ended up to be 5 HOURS STRAIGHT of filming strength and conditioning methods.

    dvd-3d-cover-300px-wideI ended up hiring a guy who makes movies and has his own production company, so he was a bit of a perfectionist.

    Needless to say, I’m still beat.

    And that’s why I’m making a lazy post today.

    So if you want to see some great pictures of rather nice-looking MMA girls, click the link below:

    http://www.fightchat.com/83-20-hot-mma-girls/

    I’ll be back with normal content once I’m recovered.

     

  • Balance Exercises for MMA

    I was out for a long walk the other day and where I was by Lake Ontario, which is really close to where I live. It’s one of the 5 Great Lakes as they’re called in North America.

    Unfortunately it’s polluted as hell from all the steel companies and other industries that dump their toxic waste into them, but it still looks nice on a sunny day.

    Anyway I was walking on the shore and came to a spot where there were those big rocks that they sometimes have near water. As I was jumping from rock to rock, I, for some reason, thought about the fact that barely any fighters (or anyone in the gym) trains their single-leg balance.

    Training your single-leg balance will not only improve your performance in the cage, it’ll also help to keep your ankles and knees healthy.

    One thing you don’t want to do (unless you’re rehabbing an injury) is focus on standing on unstable things like BOSU balls, discs, or foam rollers. These tools don’t do anything for performance and limit the strength you can build.

    You might think they’re great for balance, but the truth is, the ground doesn’t move under you, you move over theground, so it’s a different neuromuscular pattern that doesn’t transfer over to a real life situation.

    So what kind of exercises do you want to do?

    Check out videos of 3 of them here:

    => Balance Exercises for MMA Training

    As I mention in the videos – these are not meant to replace your traditional strength exercises, they’re supplementary.

    Train smart,

    Eric

  • 02/12/09 Workout

    Didn’t have much energy so I decided to lift a bit to wake up. 

    Hang clean 155 x 4
    Stiff leg deadlift 155 x 8
    1-leg SLD 40 x 6
    Bench press 205 x 6
    1-arm cable press, lunge stance 80 x 8

    This workout did the trick – I feel a lot better now than before I started!

    Get back to my normal program tomorrow. This was just therapeautic.

  • MMA Conditioning Pyramid Circuit Workout

    I’m currently training for the Joslin’s Canadian Open BJJ tournament in November. Unfortunately I’ve been nursing a sprained thumb over the last couple of weeks, but it should be 100% by next week.

    That hasn’t stopped me from my conditioning though. I went to the park for a quickie and thought I’d share. Check it out:

    On the sprints there was a swarm of mosquitoes, I ate a couple. I guess I saved some money on post-workout protein, score!

    I was destroyed by the end – it was great.