Core Training For Explosive Power (Guest Post and Video)

MMA abs funk roberts buakaw

This guest post was written by Andrew Raposo, creator of FighterAbs.com

I would like to start this article off with a little visualization exercise.

Just imagine having punching power like Mike Tyson or explosive kicks like Bruce Lee.

Now I’m not promising that you’ll be striking like these guys, but you will see a drastic improvement in your power from the information that I am about to share with you.

First, I’m going to tell you something that you probably don’t want to hear. But if you want to take your performance to the next level, we got to get rid of the bad and welcome the good.

All the “spring ups”, sit-ups, and crunch variations that is so commonly seen in old school fight training, isn’t doing anything for your athletic performance or even your abs.

As a matter of fact, doing any type of abdominal exercise for a high amount of reps is a complete waste of time and can be doing more harm than good by putting you at a higher risk for injury.

I’m going to go as far and say, holding a plank for even a minute, won’t have a carry over affect to your fight performance. If you can already hold a plank for a minute or even 30 seconds (Assuming you have great form) then it’s time to move on.

Training The Core For Strength

If we really want to take our power to the next level, we need to train our core for strength. Another important aspect that relates to striking is learning how to brace your abs HARD.

If you’re not bracing your abs, then unfortunately your punches are going to feel like “pillows”. Try this little experiment:

Push a heavy object as hard as you can while sucking in your gut. Now push that same object while you push your stomach out and brace your abs. You will notice a huge difference.

It’s the same thing with a punch or kick. You will notice a huge difference in power by just bracing your abs. Therefore, when training our core; we need exercises that reinforce the brace. We get that by training in the lower rep ranges and targeting the strength aspect of the core.

Taking A Blow To The Body

I know I’ve been talking a lot about training the core for power, but I’d like to cover another very important aspect fighters go through that effective core training can help with.

And that is, taking a blow to the midsection.

This is a big reason why fighters train their abs. We need to be able to take a body shot. (Not those kind of shots) The best way to prepare our midsection for something like that is to train our core in the form of stability.

Essentially you need to turn your midsection into a suit of armor. In order to do that we need to perform exercises where your abdominals and the rest of the muscles in your core are working to prevent movement rather than create it. This will have a better carry over to help cushion blows to the body.

Training your core for explosive power and the ability to take a body shot will also have a carry over affect to the appearance of your abs. Who doesn’t want a nice set of Ripped Six-Pack Abs?

Look at top-level fighters who produce crazy amounts of power and take a look at their abdominals. For example, look at Bruce Lee. That man has RIPPED Abs that fitness models would die for. Coincidence? I think not.

Training your core in the way I just talked about will also get you ripped abs like the top-level fighters you see on TV.

Luckily for you, I’ve got a sample workout that will train your core for explosive power, withstanding a body shot, and effectively working your abs. This circuit will teach you how to brace your abs HARD and you will see what true knock out power is really like. Let’s get right into it:

Fighter Abs Core Circuit

  1. Box Plank – 10 Reps Each Side
  2. Long Plank Walkouts – 5 Reps
  3. Long Plank Armpit Touches – 10 Reps Each Side

Rest 60 Sec - Repeat for a total of 3-5 rounds.

If it’s your first time doing this circuit, start with 3 rounds and work your way up to 5.

Now you’re probably wondering what these exercises look like. Check out the descriptions of each exercise below.

Box Plank

  • Start in a quadruped position. Knees underneath the hips and hands underneath the shoulders.
  • Brace your abs and get your knees off the ground.
  • Keep the abs braced and without moving the hips, get one hand off the ground.
  • Repeat with the other hand.

Box Plank Core Training for MMA

 

Long Plank Walkouts

  • Get into the top of a push up position.
  • Walk your hands forward until they are above your head while keeping your abs braced.
  • Walk your hands back into the top of a push up position.
  • Prevent the hips from swaying side to side when performing the movement.

 

Long Plank Walkouts

Long Plank With Armpit Touch

  • Get into the top of a push up position.
  • Walk your hands forward until they are above your head.
  • Keeping the abs braced, touch the opposite armpit.
  • Repeat the movement, alternating sides for the prescribed reps/time.
  • Prevent the hips from swaying side to side when performing the movement.

 Long Plank With Armpit Touch

 

There you have it, a core routine that will take your striking power to a whole new level and have you taking body shots like it’s nothing. Not only that, but you will now have Six-Pack Abs that look the part.

If you would like more workouts like this, check out FighterAbs.com  for done for you videos and a complete step-by-step guide in getting you Knock Out Power and Six-Pack Abs with just your own bodyweight.

 —————————————-

Bio PictureAbout Andrew

Andrew is a North American Super Middle Weight Muay Thai Champion and a Two Time Provincial Gold Medalist in Boxing. Andrew is a passionate Fitness & Strength Coach and runs a private practice out of Toronto, Canada. Where he trains high-level fighters for competition as well as transform average bodies into extraordinary results with his unique approach to training. He is also the Creator and Author of www.FighterAbs.com

 

 

Grab your copy of FighterAbs program below: CLICK HERE

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HIIT and Strength Workout – Density Training

Density circuit using the AMSAP model doing As Many Sets As Possible for 15, 20 or 30 minutes.

Keep the weight moderate to heavy but do not compromise your form and technique. This workout is a HIIT and strength endurance which is great for building lean muscle, getting strong and burning fat.

This is challenging but a great way to change up your regular routine with a workout that gets results HIIT and Strength Workout

Perform AMSAP in 15 min of the following:

Barbell Deadlifts – 10 reps

Push Ups – 10 reps

Goblet Squats – 10 reps

Swiss Ball Jacknife – 7 reps

Need a Strength and Conditioning program? CLICK HERE for 24 workout videos, workout schedule and nutrition plan for combat athletes

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TRX Suspension Training: Used By “UFC Fighters” to Gain Lean Muscle & Cut Serious Fat [Article and Video]

TRX demoBy now, I know you’ve seen those straps hanging in the gym, in someone’s garage, or maybe you’ve seen them in a hotel gym, or your neighbor exercising in the park, off a tree…

Well, in case you’ve been living under a rock…

Let me introduce to you the newest and hottest, MOST effective way to shed fat fast, build lean muscle like NEVER before, and have fun doing it all at the same time.

It’s called SUSPENSION TRAINING, and it’s blowing up faster than ever!

“By utilizing your own bodyweight, ANY type of Suspension Training provides greater performance and functionality than other large exercise machines that cost thousands of dollars.”

As a matter of fact…

Men’s Health & Oxygen Magazine calls the Suspension Trainer “The BEST Full-Body Workout” as the element of their “#1 Innovative Fitness Training” ever developed.

Suspension Training is the best-in-class workout system that leverages gravity and your bodyweight to perform hundreds of exercises.

You’re in control of how much you want to challenge yourself on each exercise, because you can simply adjust your body position to add or decrease resistance.

For years, Suspension Training has been adopted for use by UFC, NFL, MLB, NHL, U.S Military, Olympic teams, and fitness clubs, along with a select few Elite personal trainers, just to name a few.

Not to mention… Suspension Training has been featured on a number “UFC Primetime” episodes, as one of the innovative training tools used by fighters to help prepare for fights.

TRX_Brian_Stann-480-ChestPress_500Athlete’s like Frankie Edgar, Brandon Vera, Brian Stann and Jim Miller to name a few have all attested to the benefits of using Suspension training in their conditioning program.

If you like to exercise at home, outside, or at the gym, then this IS for you.

So, why has this type of core/flexibility/muscle training become such a worldwide effective fitness craze?…

Here’s what I found:

Suspension Training uses 3 primary methods that NO other training can provide to adjust exercise for resistance and INCREASED results…

Here they are:

Method 1: By changing your body angle, this will create Body Angle Resistance, which is your bodyweight versus your body angle. The higher your body is to the ground, the easier the exercise; the lower your body is to the ground, the harder the exercise.

Method 2: By having one foot or two feet on the ground, this creates points of contact, along with your foot stance being closer or farther apart, makes the exercise easier or harder. This is called Body Point Resistance.

Method 3: The ground directly under the anchor point is neutral ground. The farther away from neutral (toward you) you are, the harder the exercise is. The closer to neutral ground you are, the easier the exercise will be. This is called Anchor Point Resistance.

jim miller trx UFC BssLPNeCAAA9-7W.jpg-large

SUSPENSION TRAINING WILL DELIVER:

• Increased Flexibility Like NO other
• Burning MORE calories than any other exercises
• Strengthens your Core with Every Move
• Make ANY exercise harder with one simple movement
• Work muscles No other equipment can touch
• Switch from one muscle group to the next in 1 second
• Perform these exercises anywhere in the world
• Any age can perform these bodyweight exercises (see video below)
• Gain lean muscle the SAFE way and maintain
• Benefits people of all fitness levels
• 600+ muscle stimulation all at once for MAX results
• and more…

Many combat atheltes are now training with Suspension just because it’s different (not boring), and it works like gangbusters.

These metabolic suspension training workouts are amazing for developing overall core strength, improving muscular endurance, balance, explosiveness and conditioning.

TRX WORKOUT

Perform each exercise for 40 seconds of work followed by 20 seconds rest.

Rest for 2 minutes and repeat for 4 rounds.

Beginner to Moderate
1. TRX SQUAT
2. SINGLE LEG LUNGE (R)
3. SINGLE LEG LUNGE (L)
4. TRX CHEST PRESS
5. TRX HIGH ROWS
6. TRICEPS PRESS
7. TRX BICEP CURLS

TRX Workout – Advanced Metabolic Circuit

Perform each exercise for 40 seconds of work followed by 20 seconds rest.

Rest for 2 minutes and repeat for 4 rounds.

1. Suspended Single Leg Plyo Lunges (R)
2. Suspended Single Leg Plyo Lunges (L)
3. Atomic Push Ups
4. Single Leg Squats (R)
5. Single Leg Squats (L)
6. Inverted Rows

Get 191 Never Before Seen Exercises with 20 weeks of Workouts – CLICK HERE

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The Top 5 Worst Foods For Your Joints

Did you know that everyday thousands of combat and martial arts athletes, maybe like you, have a hard time training because of shoulder, knee, back and elbow pain.

What most people — and even most doctors — don’t know
is that one of the major cause of pain is actually… food.

Here’s what you should focus on removing from your diet
if you want to double your recovery process and get pain-free
faster than with just pills:

1) Sugar. This one is obvious. Nothing damages the digestive
track like sugar.

The medical community is starting to agree on the fact that chronic
inflammation often starts in your gut, the biggest part of your
immune system.

2) Alcohol. I know most of you like your Friday night drink-out, and I even enjoy a cold beer once in a while, but keep in mind that beer or any other alcoholic beverage damages your gut flora and liver when consumed in excess.
3) Grains. Refined or not, grains are inflammatory. That’s even
worse if you’re gluten-sensitive, like 10-15 % (depending on the
sources) of the world’s population.

The phytic acid and lecithins in grains are a problem for most
people, even without allergies or intolerance.

4) Refined vegetable oil. Canola, soy, safflower, corn,
sunflower, you name it.

Even though these oils are advertised as healthy and trans-fat free,
turns out the heavy refining which they go through destroy the
healthy fats and turn them into highly inflammatory by-products.

5) Pasteurised dairy. 75% of the world’s population is intolerant
to lactose.

That’s because the pasteurization process destroys the
healthy bacteria and enzymes in raw milk, and make

this popular beverage very hard to digest.

In my experience, most people feel like a million bucks when
drinking less pasteurized milk or ditching it altogether.

===========================

These are just some of the inflammatory foods most people are
consuming on a daily basis.

But there are also a ton of superfoods that can REDUCE
your pain and help you heal your joints.

So if you suffer from any kind of joint or muscle pain, then
make sure you check out the best resource on the subject:

==> 101 Superfoods That Stop Your Joint Pain And Inflammation


Here’s to a pain-free life,
Funk

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Conditioning for Fighters – Bodyweight Circuit #10

Bodyweight training is one of the best ways for a combat athlete to get in shape.

This metabolic workout is a full body, full throttle circuit that is going to help you will build cardio, be more athletic and improve your agility and muscular endurance so you can last longer on the mats, in the ring and during training.

You can use this workout at home, in the gym or even outside depending on what you have available and how much time you have to train.

Conditioning for Fighters Class #22
This is a highlight of the circuit I did with the fighters after BJJ class at EvolucaoThai

Perform each exercise one after the other for 60 seconds of work followed by 15 seconds rest.
Rest for 2 minutes and repeat for 3 full rounds

Depending on your level you can also do each exercise for 45-14 or 30-10 intervals.

Conditioning Class 22

1. Knee Slap Burpees
2. Push Up Kick Thrus
3. Reverse Lunge and Knee Strike
4. Bicycle Crunches
5. High Knee Sprints and Arm Raises
6. Mountain Climbers
7. Prisoner Squats
8. Kick Ups
9. Plank Build
10. Frog Thrust Sprawls

Get more bodyweight circuits to help you improve cardio, build muscular endurance and get into fight shape! – CLICK HERE

FULL PACKAGE

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[ARTICLE] 3 Principles To Improving Overall Strength and Explosiveness

Make no mistake, as a fighter YOU work hard.

To have a ripped physique, pound for pound strength, endless cardio and the sheer power & athleticism to be able to throw an opponent to the mat requires you to put your time in and pay your dues.

I’m not going to sugar coat it, it can take years to fine tune your training, and to make sure your nutrition and lifestyle is on point.

BUT, that’s not to say that you can’t put your time in and end up ripped and shredded like a fighter.

You just need to train like one.

Let me ask you a question…

Do you think guys like GSP, Jon Jones or Uriah Faber train to look like that?

Do you think those guys are still using outdated methods like jogging while wearing a garbage back to drop water weight?

No way.

Truth be told, these guys train like athletes and the way they look is a by-product of their training NOT the goal.

So if you want to look like a fighter…

If you want to look like an athlete…

You have to use the secrets that they use to train.

What I’m talking about are 3 tried and true principles that the best combat athletes use today to be the most successful athletes at their chosen art…

1. You MUST Train Explosively.

Fighters look like athletes because they train like athletes.

To be successful in the octagon you must have the ability to display power, quickness and agility from the first round to the last.

In order to accomplish this, you need to be doing explosive, full-body exercises that challenge your body as a system, NOT as individual muscles.

So if you’re still using isolation exercises like biceps curls or leg extensions then you need to STOP. NOW.

These exercises don’t work because there is no systemic, full body demand.

You must train your body explosively as a unit. When you isolate muscle groups, you mess up the kinetic chain and your movement patterns become dysfunctional.

Think about a punch… Believe it or not, it isn’t just a strike of the fist.

A punch is rooted from the ground, power is generated through the hips & legs, transferred through the core and finished through the arm.

A punch requires a full body effort systemic effort.

So to train to strike hard, you must train the body as a system and you must train it explosively.

2. You MUST Train for “Pound For Pound” Absolute Strength.

The big myth with strength training is that it will force you to gain weight in the form of big bulky muscles. This couldn’t be further from the truth.

In fact if you’re not training for absolute strength, you’re not going to be successful as a fighter. Period.

Much to what the mainstream leads you to believe, strength training with resistance won’t make you look like a puffy bodybuilder.

In fact, true strength training, where you are lifting anywhere from 1-5 repetitions per set, will lean you out and have you performing like an athlete.

Don’t believe me? I have a friend who practices BJJ. He’s 5’3”, 133lbs and can bent press a 108lb kettlebell with 1 arm.

That’s over 2/3 of his bodyweight.

He’s so strong that he can rip a phone book in half with his bare hands.

And he’s ripped to shreds sporting an 8-pack year round.

3. You must focus on form and technique – both when you’re practicing your art AND when you’re training in the gym.

The problem with MMA-style classes is that all the emphasis is placed on pushing you to your limit regardless of what your technique looks like.

The truth is that this approach will engrain bad movement patterns into your body and then will eventually cause you to get injured.

This is why high-rep, met-con style workouts have such a high injury rate.

Because most of the effort made is about bravado and pushing yourself to the limit on highly technical exercises that have a high-skill demand.

As a martial artist you MUST focus on technique and building your cardio, endurance and ability to burn fat using demanding exercises WITHOUT sacrificing the integrity of your practice.

In other words, focus mastery of your skill – both in the dojo and the weight room – and build your endurance through perfect practice of the skill.

So let’s recap…

If you want to be successful as a fighter you must make sure that…

1. You are training explosively using your body as a complete unit. Fighting is not based on the performance of individual muscles. It’s about using your entire body explosively to take people out.

2. You must train for STRENGTH. Because strength will make you more explosive, it will make your cardio better AND it will allow you to better control your opponent.

3. You must focus on technique both in the ring and in the gym. Throwing technique and form out the window will cause overuse injuries and will make you less efficient when you’re competing.

If you’re not incorporating ALL of these elements into your training then you’re risking a HUGE disadvantage to your next opponent.

Go to the next page to gain that competitive advantage…

next page

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HIIT Bodyweight Circuit for BJJ, Grapplers and MMA

This is a great bodyweight circuit to help grapplers improve overall cardio, muscular endurance and burn fat. Bodyweight training is a must for all combat athletes for better overall conditioning.

HIIT Bodyweight circuit for BJJ, Grapplers and MMA

Perform each exercise for 60 seconds followed by 15 seconds rest.
Rest for 2 minutes and complete 3 full rounds.

1. Burpee Kick Outs
2. Spiderman Push Ups
3. Jump Squats
4. Hip Thrusts with Triangle
5. Bear Crawls
6. Everest Climbers
7. Up-Downs
8. Table Top Kick Ups
9. Plank Alternating Leg and Arm Raise
10. Bunny Hop Sprawls

For a complete 4 Week BeastMode Bodyweight Program for Combat Athletes CLICK HERE

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MMA ‘World Class” Circuit

MMA “World Class” Workout

Perform each exercise one after the other for 60 seconds of work followed by 15 seconds rest or Perform 10 reps of each exercise on after the other with no rest in between.

Conditioning Circuit for Combat Athletes

1. KB Clean and Press
2. Spiderman Push Ups
3. DB Goblet Jump Squats
4. Hanging Leg Raises
5. Fighter Stance KB Swings
6. DB Floor Press
7. Renegade Rows
8. Forward to Reverse Lunges
9. DB Manmaker Curls
10. Bunny Hop Burpees

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FunkMMA Conditioning Session for Fighters – Sprints, Burpees, Core Training!

Mega training session at EvolucaoThai last week with Sprints, Burpees and Core Training

Conditioning for Fighters Training Session
Warm Up

Sprints
Perform 10 Interval Sprints with the following bodyweight exercises after each sprint
2x Sprawls
2x Push Ups
2X Sprawls
2x Push Ups
2x No Bodyweight

Burpee Finisher
Perform each exercise one after the other for 45 seconds of work followed by 15 seconds rest for 2 rounds straight = 10 minute workout time

1. Knee to Chest Plank Burpees
2. Kick Out Burpees
3. Rolling Burpees
4. Burpee Push Up Thrusters
5. Sprawls

Core Circuit for Conditioning Class
Perform each exercise for 60 seconds followed by 15 seconds rest as a core circuit.

1. Abs Wheel Roll Outs – Walk Outs
2. Stability Ball Stir the Pot
3. Knee Raises – Runners
4. Anti Rotational Band Holds
5. Renegade Rows
6. Side Plank – Side Plank Leg Raises
7. Hip Bridge on the bench
8. PushUpxPro Push Up Plank
9. V-Ups
10. Bird Dog

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Explosive Power Density Workout for Fighters

UFC On FX: Density training is an advanced form of endurance training.

Training density refers to the amount of work you are able to do in a given amount of time for example 15-20 or 30 minutes

This type of training is one of the best ways to improve strength and muscular endurance, which is essential for all combat fighters.

You can complete a density circuit when you have little time on your hands which is great for those that have to train multiple combat disciplines while still having to hit cardio and take on the vigor’s of every day life.

In today’s circuit, I am combining 4 explosive exercises: snatch, tire slams, Kettlebell swings and Burpees that you will perform for 10 reps each and will tax your overall strength and cardio/conditioning.

Density Circuit
Perform 10 reps of each exercise one after the other for 15, 20 or 30 minutes and try to finish as many sets as possible in the allotted time.

Exercise – AMSAP (As Many Sets As Possible)
Tire Slams (Med ball Slams)- 10 reps
Kettlebell Snatch (DB Snatch) – 10 reps
Burpees – 10 reps
Kettlebell Swings (DB Swings) – 10 reps

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Hero Workouts for Conditioning

Zero to Hero Workouts (2 Circuits)

Bodyweight Circuit

Directions
Perform each exercise one after the other with little to no rest on between. Rest for 90 seconds and repeat for 3 rounds
Exercise List

Triceps/Close Grip Push Ups – 40 reps
Jumping/Plyo Lunges — 30 reps
Leg Raises — 50 reps
Burpee Tuck Knees — 30 reps

Download 28 fitness goal programs HERE (expires June 22, 2014)
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Zero to Superhero Workout

Perform each exercise for the prescribed reps one after the other with little to no rest. Rest for 90 seconds and repeat for 3-4 rounds

Advanced
Kettlebell Alternate Swings 1-2-1 — 50 reps
Funk Plyo Push Ups — Wide-Reg-Close — 30 reps
Reverse to Jump Lunges — 40 reps (20 per leg)
Pull Ups/Chin Ups — 15 reps
DB Burpee Side Raise 20 reps (10 per side)

Moderate
Dumbbell Swings — 50 reps
Regular Push Ups — 30 reps
Reverse Lunges 40 reps
Inverted Rows 15 reps
Burpees 20 reps

Beginner
Total Body Extensions 20 reps
Push Ups – 10 reps
Lunges – 10 reps per leg
Burpees – 10

Download 28 fitness goal programs HERE (expires June 22, 2014)
http://funkmma.com/site/FitnessGoalPackage

goal package

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Navy Seal Workouts for Crazy Strength Endurance and Cardio

Navy Seal Workouts by Stew Smith

Download Navy Seal Workout program plus and 35 other Muscle and Strength programs => CLICK HERE

Workout #20 – Full body PT Circuit
Cardio Warm-up of choice 10 minutes
Stretch

Round 1
Perform each exercise one after the other for the prescribed reps with little to no rest in between. Repeat 3 times, rest 2 minutes and move onto the next round.
1. Jumping jacks – 10-20
2. Pull-ups – max
3. Pushups – 10-20
4. Barbell or Bodyweight Squats / heel raise 20-30

Round 2
Perform each exercise one after the other for the prescribed reps with little to no rest in between. Repeat 3 times, rest 2 minutes and move onto the next round.
1. Burpees 10-20
2. Pull-ups 5-10
3. Dips – 10-20
4. DB Lunges 10-20/leg

Round 3
Perform each exercise one after the other for the prescribed reps with little to no rest in between. Repeat 3 times, rest 2 minutes and move onto the next round.
1. Jumping jacks 10-20
2. Triceps/Close Grip pushups – 10-20
3. Chin Ups 5-10

Round 4
Perform each exercise one after the other for the prescribed reps with little to no rest in between. Repeat 3 times, rest 2 minutes and move onto the next round.
1. Run or bike 4 minutes
2. Bodyweight Squats 20-30
3. Jumping Lunges 10-20 / leg
4. Flutter Kicks – 50

Download Navy Seal Workout program plus and 35 other Muscle and Strength programs – CLICK HERE

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Muscle Collective Bundle is LIVE! (Watch product review video)

Find out the secrets of building muscle through 36 resources from the most well-respected fitness, mobility, and nutrition experts. This holistic package offers 15 vendor discounts and a Q&A session with America’s Top Training Ben Greenfield.

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This Muscle Collective Bundle is available for this week ONLY from June 16 – 23, 2014. If you miss the opportunity to grab 36 NOW they will be gone forever!

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4 Minute Push Up Challenge

How many push ups can you do in 4 minutes.

Great challenge originally created my strength and conditioning coach Martin Rooney of Training For Warriors

The Rules

Begin the test in the up position.

Start the timer before the first descent.

For a rep to count, you must go all the way down until the elbow is at least at a 90-degree angle (chest 2 inches off the floor) and lock out the elbows at the top. The core must stay locked and move up and down with every rep using the toes as the fulcrum of the movement.

You can rest/stop whenever you want, but the clock must keep running.

Poor reps in terms of body position or putting down a knee before a rep is completed don’t count toward the total score.

Stop counting when 4 minutes have elapsed and record your score.

Rooney’s Rating Scale
Below Average: Under 49
Average: 50-84
Good: 85-109
Excellent: 110-139
Extraordinary: 140+

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VIDEO BLOG: Core Training For Fighters (Why This Should Be YOUR Priority)

Condit-punches-Diaz-UFC-143-photoCore development is essential for any combat or martial arts athlete. Dedicated fighters understand its importance in increasing explosive power, improving overall strength, maximizing mobility, reducing stress on the body and minimizing your injuries.

Core training is often overlooked my most fighters or minimized to basic plank exercises. But if you want to strengthen you core and abs then you will have to introduce more exercises into your training.

In this article we will look at what the core is, it’s function and benefits to fighters and look at some exercises that you can introduce into your workouts immediately.

If you want to achieve and maintain superior fitness and improve overall athletic performance then including exercises designed specifically to build a stable core needs to be top priority in your strength and conditioning program.

What is the Core?

The core is a collection of muscles, which stabilize, rotate and move the spine.
Close to the spine and deep inside the abdomen is the inner core, which is comprised of the diaphragm, pelvic floor, multifidi, deep cervical flexors, and transverse abdominis. These strange-sounding muscles engage first during movement or breathing to protect the spine.

CoreAnatomy_core training for MMA

The outer core muscles are also responsible for stabilizing and protecting the spine, and include the lats, spinal erectors, glute complex, , and hip flexors.
The anterior muscles (abdominals) are the most well-known members of the outer-core assembly.

Function of the Core for Fighters

kickThe core works as one unit, stiffening to protect the body and to transfer force from our lower body to our upper body during normal and athletic movement.

The core is also the most important factor for transferring explosive powerful movements.

When the core muscles that support the spine are weak, your nervous system puts the brakes on any explosive movements as a protective mechanism.

This means if you are throwing a strike or a kick, your energy will not make it into your strike. If you are core is strong then when your fist lands, the core stiffens so that the force is transferred not just into, but through your opponent with minimal recoil reverberating back through himself. Generating the knockout punch.

Also when you have insufficient core stability strength, it will set you up for injury and limit your mobility.

judo throw

A nice throw for example begins from the ground up. The force is generated from the legs and then through the core. The core, when it is strong and stable, allows the body to function as an integrated unit and compete the throw with force. If the core is weak the bridge will collapse and the extremities will, in turn, be weak.

 

Another place core stability is vital is in a Muay Thai clinch. With your goal being to deliver knees, elbows and throws, to keep your opponent in check, you need to develop your core stabilization strength to better take advantage of this position.

Core training for muay thai muaythai-clinch-640x360

Having good rotational and anti rotational core strength is important as well. Let’s take grappling for example when you opponent wants to pass your guard by throwing your legs to the side, if you have good core strength it can help you repulse the guard pass.

Rotational strength will also help with striking and kicks when you rotate from your hips and shoulder to add extra speed and power.

core strength for BJJ passing guard

Basically every athletic movement that a combat athlete needs to perform will need a strong and stable core region.

Now you understand the importance of developing a strong core, let’s take a look at the type of exercises that will help you to achieve this.

 

Check out these great Core Strength exercises:

Anti-Flexion and Core Stability Exercises
The goal of anti-flexion exercises is to resist flexion, or bending, through the lumbar spine. The key when performing these movements, however, is to keep your low back neutral and squeeze your glutes at the midpoint of the movement. Exercises like planks and back extensions can help.

Anti-Extension Exercises
The goal of anti-extension exercises is to resist extension through the lumbar spine. You must keep the spine in neutral, and not allow your lumbar spine to hyperextend. Exercises such as the abs wheel or stability ball roll outs can be used.

Anti-Lateral Flexion Exercises
The goal of anti-lateral flexion actually is to resist lateral flexion, or side bending, through the lumbar spine. The key is to lock your spine into place and not move it.

Using exercises like side planks, farmers walk or just holding a dumbbell in one hand for time without allowing side bending is great.

Anti-Rotation – Rotational Exercises
With anti rotation exercises, the goal is to resist rotation through the core and lumbar spine. The key here is to lock the core down and not allow any rotation through the core and lumbar spine. Exercise like the Pallof press or Anti Rotation bad holds are great exercises.

For rotational exercises the goal is to rotate through the thoracic spine. These movements can help with general mobility and striking power. Exercises like medicine ball throws and band rotations are great.

Hip Flexion Exercises
Hip flexion exercise need to be done with a neutral spine, without rounding the lower back. The goal of these exercises is to keep your core and low back in a neutral position, while simultaneously flexing your hips.

Performing exercises like jackknifes on a stability ball and hanging leg raises can help.

So now you have an understanding of how important core training is to your overall athletic performance as an combat athlete, start dedicating core training session into your overall strength and conditioning program.

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Workout Session: Sprints, Bodyweight Circuit, Abs and Core Finisher

This is the full workout session I did with the conditioning class on Thursday night. We started with a quick warm up followed by 12 intervals sprints. After that we head inside for 2 rounds of a killer bodyweight circuit and finish off with a quick 10-exercise abs and core workout.

The session is a perfect explosive cardio based, fat burning and core strengthen beast.

Conditioning Class for Fighters – May 29

Perform a thorough warm up prior to starting this workout session.

Sprint Training

Perform 12 interval sprints including 3 warm up intervals

Bodyweight Circuit

Perform each exercise for 60 seconds of work followed by 15 seconds rest.
Rest for 2 minutes and repeat for 3 full rounds.

Exercise List
1. Double Burpees
2. Judo Push Ups
3. Side-to-Side Plyo Lunges
4. Knee Grabs
5. Explosive Jacks
6. Mountain Climbers
7. Prisoner Squats
8. Kick Ups
9. Alternating Side Planks
10. Sprawl to Knee Strike

Abs and Core Circuit

Perform each exercise for 30 seconds followed by 5 sec rest one after the other for one full round.

Exercise List
1. Alternating Side to Side In and Outs
2. Windshield Wipers
3. Hip Raises
4. Knee Grabs
5. Foot Grabs
6. Abs Bicycles
7. Leg Raise (isometric hold)
8. Abs Spring Ups
9. Alternating one Leg V-ups
10. Plank

CLICK HERE TO GET YUOR 4 WEEK BEASTMODE BODYWEIGHT PROGRAM FOR COMBAT ATHLETES, MARTIAL ARTISTS AND MMA FIGHTERS

Bodyweight workouts

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Sprint Training for Fighters

Interval training involves short periods of high intensity followed by a low intensity period or rest. The focus is to improve your cardiovascular fitness.

Sprint interval workouts are a type of high intensity interval training protocol that will help build endurance, lower body strength and power, speed, increase your anaerobic threshold, improve cardio and burn fat while you maintain muscle.

Unlike long duration training, sprint intervals require you to use maximum effort in a short period of time.

The other benefit to using sprint intervals is that it can build both the anaerobic and aerobic systems.
The aerobic systems means with oxygen and is generally slower-moderate paced exercises like jogging where oxygen is the main energy source.

Funk SprintingAnaerobic systems means without oxygen and is often higher intensity training where the energy is derived from other sources called phosphates, which are stored in the skeletal muscles.

For a combat athlete depending on the sport both the aerobic and anaerobic systems are both important. Building your aerobic system will allow you to perform for longer and can sustain heightened energy outputs for hours on end.

The better your anaerobic system is the longer you will be able to fight at a higher intensity without getting tired.

Interval sprints are the best way to train the important components of your anaerobic power, capacity and the overall system. Interval sprints can improve the body’s ability to buffer and tolerate lactate.

Integrating sprint interval training into your overall strength and conditioning program is important for any MMA, martial arts or combat athlete that have to perform under fatiguing conditionings. You can implement different type of sprint training, using a running track, soccer/football field, hills, the beach or even the street in front of where you live.

Time to take your cardio up a level so you can learn and improve and be the best combat fighter you can!

Sprint Workout Videos
NOTE: Make sure you warm up completely before sprinting and stretch after you are done. You can find sprint warm ups on YouTube.

Progression Sprints
Set 3-4 markers 10-15 yards apart using yard lines on a field, setting up cones on a track, street poles on the road or anything else you can find.

Start a slow jog form the start to the first marker, the increase your speed to the second marker and full on sprint to the third marker

Walk back to the start and immediately repeat 10 times
(NOTE: Make sure you use the time you walk back to recover)

Sprint Interval with 10 Sprawls Sprint (30-50 yards) and perform 10 sprawls. Walk back to the start and immediately repeat for 5-10 times (NOTE: Make sure you use the time you walk back to recover)

Train Hard, Fight Eazy!

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Strength and Power Workout with Abs Finisher – FFSP and FFAC

MMA Training

 

 

 

 

Upper Body Power and Strength Workout

The workout will help to build upper body strength and power. Strength is defined as the total force one can exert under voluntary effort. For the combat athlete superior strength is essential.

In competition and during training you may need to lift, throw, physically restrain, clinch & move or manipulate the joints of an opponent, all of which require the ability to exert influence over a tough and resistant opponent.

The key is developing your major, small stabilizer and neutralizing muscles.

The need for explosive power is one of the most important attributes as it allows you to be outwork your opponent every time. Often confused with strength, power production and management (i.e. use what you need when you need it) is dependent upon how well conditioned your energy systems are. Power can be developed through exercises and workouts like compound movements and Olympic lifts.

The exercises in each workout should be performed in a controlled yet explosive fashion. Complete this routine with as much intensity than and in as little time as you possibly can.

Use weight that is challenging and continue to increase as you progress through the weeks. Use this workout once a week at the beginning when you are rested, fresh and can lift heavy without risk of injury.
Use the abs finisher to end off this workout session.

Perform each exercise and superset below for the prescribed sets and reps. Rest

1A) – DB Snatches – heavy 5 x 3-5 reps

2A) Ring Pull Ups – 4 x 5-8 reps
2B) DB Bench Press – moderate 8×10 reps

3A) Single Arm Shoulder Press – moderate 3 x 8 reps
3B) Bent Over Barbell Rows – moderate 3 x 6-10 reps

4A) Explosive Divebombers 4 x 8-10 reps
5A) Dips bodyweight 4 x 10-15 reps

Abs Workout Finisher – “Body Armour”

Exercises that focus on anti-flexion, stability, hip flexibility and core strength.

Perform each exercise one after the other for 40 seconds followed by a 20 second rest. Rest for one minute and complete 2-3 rounds

1. AB WHEEL ROLL OUTS
2. HIP THRUSTS TO STRAIGHT LEG
3. STABILITY BALL ROLL UPS TO PIKES

FF Full Program Package Updated

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TRX 300 Workout Challenge

We all know how popular the 300 workout was for getting the cast of he movie 300 ripped and athletic. This is my Suspension Training version of the 300 workout.

You will need a TRX or any other suspension trainer and you perform each exercise one at a time for the prescribe reps with little to no rest in between.

The goal is to complete all 12 exercises in the fastest time. Make sure you warm up before and stretch after this 300 workout and leave your time on the comments.

Exercise List

1. Jump Squats 40 reps
2. 1 Arm Chest Press R 15 reps
3. 1 Arm Chest Press L 15 reps
4. TRX Lunge or Balance Lunge R 20 reps
5. TRX Lunge or Balance Lunge L 20 reps
6. TRX Inverted Rows 30 reps
7. Mountain Climbers 40 reps (right/left = 1 rep)
8. Biceps Curls 30 reps
9. Triceps Press 20 reps
10. Hamstring Runners 20 reps (right/left = 1 rep)
11. Plank Crunches 30 reps
12. TRX Pendulum 20 reps

Click HERE to Get Ripped Abs with 191 Amazing Never-Seen-Before Suspension Exercises as Suspension Training Expert Dan Long Personally Coaches You Through Over 2,000 Fat-Burning Reps and 20 Weeks of NEW High-Energy Suspension Revolution Workout Videos

suspbundle2

 

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5×5 STATION MMA CIRCUIT #4 – Release The Beast!

Here is another awesome 5 Station workout for you or your fighters to try this week. Thousands of combat fighters, UFC, professional MMA fighters, amateurs, beginners, Crossfitters, trainers and coaches have used or are using these workouts in their training centre or gym.

This workout has 5 stations all focusing on different aspects of what you will need to become a well-conditioned athlete and mentally tough. You will work through each station one by one for 5 minutes each.

POWER AND STRENGTH
SPECIALTY
PLYOMETRICS-Explosive
CORE-ABS
CARDIO-CONDITIONING

Continuously perform all exercises for the prescribed reps/time one after the other at each station for 5 minutes with no rest in between. Take a 2-minute break between stations.

Make sure you warm up before and stretch after this workout. I like to skip for 10 minutes and perform a 5-minute dynamic stretch.

STATION #1 – Russian Dumbbell Strength Circuit
Alt DB Shoulder Press – 10 reps
DB Chest Press – 10 reps
Bent Over DB Rows – 10 reps
Alt Dumbbell Curls – 10 reps
DB Judo Swing And Pull – 10 reps

STATION #2 – TRX Circuit
Perform each exercise for 10 reps each one after the other for 5 minutes straight resting only during transition to next movement

TRX Standing Mid to High Pulls
TRX Chest Press
TRX Mountain Climbers
TRX Side-to-Side Oblique Swings

STATION #3 – Plyometrics – Explosive Circuit
Perform each exercise for 50 seconds of work followed by 10 seconds rest one after the other with little to no rest in between for 5 minutes

Burpee/Squat Thrusts
Prisoner Jump Squats
Plyo Clap Push ups
Jumping Lunges
Tuck Jumps

STATION #4 – Core Strength Circuit
Perform each exercise for 60 seconds one after the other with no rest in between

Ab Wheel Roll Out On Knees
Side Plank With Leg Abduction R
Side Plank With Leg Abduction L
Plank
Tight DB Rotations

STATION #5 – Power Med Ball Circuit – Cardio and Conditioning
Perform 10 reps of each exercise for the prescribed reps below one after the other with no rest in between continuously for 5 minutes

Med Ball Slams – 10 reps
Power Overs – 10 reps
Jump Squats – 10 reps
Sprawls – 10 reps

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Meal by Meal Breakdown Video Series – Sample Meal Plan for Fighters

NUTRITION FOR FIGHTERS WHAT TO EAT MEAL BY MEAL BREAKDOWN VIDEO SERIES

In this video playlist series I break down a sample full day meal plan for fighters.

 

The playlist is broken into videos of each meal with great tips and alternatives.

 

Grab you pen, paper and protein smoothie and learn about the importance of nutrition to help improve your overall performance.

 

Biotrust Protein Powder

http://www.funkmma.com/site/BiotrustYT

Post Workout Smoothie – http://www.youtube.com/watch?v=z42u_TiQqaA

Pre Workout Smoothie

http://www.youtube.com/watch?v=ahxXE4zb8VY

 

Do you need help with nutrition and easy to follow and use “Done For You” and Customizable meal plans for all fighters? – Click link – http://www.funkmmanutrition.com

Full PAckage - Nutrition for Combat Fighters

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Conditioning Workout for Fighters #9 (HL Video)

FunkMMA-BeastMode-WebHeader-960x165

Metabolic Bodyweight Workout – “Side Plate of Shrimp”

Conditioning Class for Fighters #9 at evolucaothai.com on Thursday. This is a highlight of the fighters and fitness enthusiasts going through this tough bodyweight circuit. Fighter already had 1.5hrs of BJJ and now 1 hour of bodyweight conditioning for MMA.

They all worked very hard as usual and are becoming fat burning, muscle building, Conditioning Beasts!

Metabolic Bodyweight Workout – “Side Plate of Shrimp”

Perform as many reps as possible of each exercise for 60 seconds of work followed by 15 seconds rest. Complete all 10 exercises and rest for 2 minutes and finish 3 full rounds

1. Alternating One Arm Burpees
2. Grasshopper Push Ups
3. Reverse Lunge to Front Kick
4. Alternating Side – Side Bridge
5. Side-to-Side Hops
6. Speed Climbers
7. Shrimping
8. 180-Degree Jump Squats
9. Side Plank Knee to Elbows
10. Rotational Sprawls

WANT A PROVEN 4 WEEK BODYWEIGHT ONLY PROGRAM FOR FIGHTERS – CLICK HERE

Bodyweight workouts

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The 300 Workout – Rise of the Abs

The 300 Workout – “Rise of the Abs” this is a highlight of a live abs finisher that I did with the Fighters Conditioning Class at Evolucao Thai and MMA School http://www.evolucaothai.com

This is a 300 Workout with 10 exercises for totally of 300 reps

Training abs is key to developing a strong and solid midsection to absorb impact doing Martial Arts training and competition.

The 300 Workout: Rise of the Abs

Perform 30 reps of each exercise one after the other with little to no rest in between.

10 Exercises = 300 reps

300 Workout – Rise of the Abs

1. Hip Raises

2. Abs Spring Ups

3. Left Side In and Outs

4. Right Side In and Outs

5. Abs Bicycle

6. Leg Raises

7. One Leg Alternate V-Ups

8. Oblique Crunches Right

9. Oblique Crunches Left

10. Crunches

In order to see your abs and get the six-pack abs you need to have clean nutrition. Click here for full Meal Plans for Fighters and people that want to look like one – http://www.funkmmanutrition.com

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Training with “Controlled Chaos” (100x BETTER than Crossfit)

“CHAOS EXPOSURE” Training (2 Videos)

As you may know I’m always looking for what’s new, and what’s giving people the best in REAL-WORLD results.

The other day my buddy Travis Stoetzel, who’s an awesome strength coach and high level Crossfit competitor just released his newest (and BEST) program for people who are looking to get themselves literally into the best shape of their life or in his words, to “transform yourself into a complete badass”.

His new system is called the Unbreakable BADASS Blueprint 2.0

Seriously, that’s the name of the program and trust me, just by looking at what Travis has laid out within this newly evolved system has got me super excited in giving this program a full go, especially with my fighters.

 

He calls the special programming within his new training system, “The Controlled Chaos” method and from the video of my session yesterday, it’s exactly that.

Travis defines his “Controlled Chaos” method as being the perfect blend of focused strength work, power training, and intense conditioning all mixed together into near perfect progressive-based training program.

Learn more about this training and the new Unbreakable Badass Blueprint 2.0 – http://funkmma.com/site/ChaosTraining

“CHAOS EXPOSURE” Training Video #1

In this video I go thought 2 different CHAOS EXPOSURE Session set ups (tomorrow I will show you 2 more)

“Grinders”
Complete For Time:
Deadlift x 3 @ 185
Burpee x 30
Deadlift x 6 @ 185
Burpee x 25
Deadlift x 9 @ 185
Burpee x 20
Deadlift x 12 @ 185
Burpee x 15
Deadlift x 15 @ 185
Burpee x 10

-Longer higher rep / volume based conditioning session-Focus is to test your overall capacity and mental strength-Break when need be — just need to focus on chipping away at the session piece by piece-Builds physical and mental strength, plus overall strength and endurance capacity

“Strength / Power Metcon”
4 Rounds For Time Of:
a) Deadlifts @ 315 x 12
b) Burpee x 24

-Short, strength based metabolic conditioning based session-Focus is on speed, power, and efficiency against the clock — it’s you against time-Little to no breaks if possible-Build lactate acid threshold, power and strength endurance

“CHAOS EXPOSURE” Training Video #2

In this video I go thought 2 more CHAOS EXPOSURE Session set ups (tomorrow I will show you 2 more)
This is a perfect blend of strength and conditioning to end off your regular strength workouts or combat skill-training session.

Kardio King – Get yourself ready for these as their designed to be lung burners that will help build up your overall ability to handle longer, slow-based conditioning sessions blended in with strength and power based movements.

Interval / Pace Training – These include AMRAP sets, power repeat’s, and time based intervals all designed to help you improve your lasting ability to be powerful and strong even while tired again and again and again.

Do you want more Chaos Exposure sessions and strength workouts? Click HERE

“Kardio King”
3 Rounds For Time Of:
a) Burpee x 10
b) Deadlift x 2 @ 405
c) 800m Run

-Longer based cardio conditioning based session
-Focus is on adding in a endurance / cardiovascular focus while also blending in a bit of strength for fun
-Little to no breaks if possible – use the run or burpees as “breaks”
-Builds cardiovascular system and strength depending on how you set it up

“Interval / Pace“
10 Rounds NOT For Time Of:
a) Deadlift x 5 @ 315
b) Burpee x 10
***Rest 1 Min between rounds

-Short bouts of HIGH intensity work
-Focus is on going at a 95-100% effort for each round without letting effort drop off in later rounds
-Blends light to heavy strength work with moderate rep light weight / bodyweight work
-Strategic breaks are used to help keep intensity HIGH during work periods
-Improves lactate acid threshold and recovery, plus strength and power endurance

Do you want more Chaos Exposure sessions and strength workouts? Click HERE 

 

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10 Best Strength Building Exercises for Fighters (Video)

As a combat fighter in MMA, Muay Thai, BJJ, Wrestling, Judo, Sambo, Boxing, Kickboxing, Karate, Taekwondo and other martial arts, strength is the container from which all other physical qualities or training goals can be added.

If your goal is hypertrophy – the stronger you are the more weight you’ll be able to lift, the bigger you’ll get.

If your goal is power – the stronger you are, the more weight you’ll be able to lift at a faster pace, the more explosive you’ll get.

If you goal I explosiveness the stronger you are the more explosive you will be through the plyometric movements.

If your goal is endurance – the stronger you are, the more weight you’ll be able to lift for a longer, more metabolically demanding duration, thus building endurance.

Even cardiovascular (of all things), the stronger you are, the better you will be at any endurance event.

1. Deadlifts
2. Barbell Squat Variations
3. Weighted Pull Ups
4. Barbell Bench Press
5. Turkish Get Ups (KB/DB)
6. Barbell Military Press
7. Barbell Lunge Variations
8. Barbell Bent Over Rows
9. Weighted Step Ups – Unilateral strength
10. Weighted Parallel Bar Dips

The squat, deadlift, bench press, and shoulder press are the best strength-building exercises, period. The pull-up and row are great moves too.

Below are the 10 best strength exercises for all fighters

1. Deadlifts
The deadlift is a amazing exercise for building your posterior chain (Hamstrings, glutes, lumbar) which are all extremely important for almost all physical movements in MMA and other combat sports.

A strong posterior chain is important for explosive movements like shooting for takedowns, throwing knee strikes in the clinch, hip throws and even sprawling to prevent takedowns.

The deadlift should ne the core strength workout for all fighters wanting to add strength and muscle to the entire body.
Other variations include sump deadlifts and trap-bar deadlifts

Learn how to Deadlift for strength and power  - CLICK HERE

2. Barbell Squat Variations
Even though in the video I showed the back squat, I prefer the front squat and Zercher squats are the extremely effective for building upper and lower body strength. The front and Zercher squats allow you to fully extend the hips and force better technique.

The Zercher is easy on the wrists, elbows, and shoulders. The back and the front squats demand good flexibility and skill in carrying the bar.

I include both these exercises in our Elite Strength & Conditioning program in the power and strength workouts – CLICK HERE 

 

3. Weighted Pull Ups – Pull Up program

Weighted pull-ups is an upper body strengthening exercise where the body is suspended by the arms. Pull-ups increases punching power because when doing pull-ups the back and the core strengthens, which is a key element that adds power, along with the hips, when you throw a punch.

Also grapplers and strikers can benefit from the grip strength that you develop with pull and chin-ups.

The pronated or neutral grip are better for shoulder, elbow, and wrist durability. This is a must do for all fighters.

Learn how to do 20 pull ups even if you can’t do one – CLICK HERE

4. Barbell Bench Press

Bench Press Builds Strength and Power: if you are looking for a reliable strength-training workout, bench press is your best option.

Technique is very important with bench pressing as it may place strain on the scapulae or shoulder blades and the rotator cuff when done incorrectly.

Practicing proper form – including keeping your feet firmly planted, maintaining a straight back and keeping your shoulders and glutes flat on the bench at all times – helps prevent these injuries

I wouldn’t use the bench press all year round, but would put together a benching program to increase your overall

LEARN how to increase your benching reps with good technique – - CLICK HERE FOR Bench For Reps

5. Turkish Get Ups (KB/DB)

The Turkish Get-Up is a highly functional movement that requires all the muscles of the body working together in order to accomplish the task.

The Turkish Get-Up is a highly functional movement that requires all the muscles of the body working together in order to accomplish the movement. You need shoulder flexibility, stability and wrist strength.

The kettlebell method also has a strong effect on strengthening your grip, which is important for boxers, MMA and muay thai to help you punch harder

The Turkish get-up strengthens your core, all your major muscle groups, smaller stabilizers, tendons and ligaments.

6. Barbell Military Press

When this is performed correctly, the basic barbell military press is an exceptional upper body, trunk and cores strengthening exercise.

You can use the seated or standing military press versions. Because your rotator cuff is vulnerable when using this exercises, it is very important to perform the movement with proper form.

During the exercise keep your body tall and straight.
If executed properly, the hard work you put in on Standing Military Presses will pay out dividends to your overall conditioning.

7. Barbell Lunge Variations

The benefits of doing exercises for your legs one leg at a time are numerous. You will develop better coordination, get rid of muscle imbalance between your limbs and last but not least become athletic in a very functional manner.

You will also increase your hip flexor flexibility, which is key for grappling and throwing powerful kicks and punches. Doing lunges puts your body in a position to isolate and activate the glutes, which are used in most movements in martial arts.

The lunge will also help improve core stability. Variations of lunge that are effective are dumbbell and Zercher lunges.

CLICK HERE for a lower body strength program 

8. Barbell Bent Over Rows

The Row is a great pulling and back exercise. You will also improve the posterior chain. It is important to practice good form when performing this exercise by never allowing your spine to bend throughout the exercise.

With all of the upper body benefits it’s easy to overlook the full body stabilization effect of the barbell row. The bent over barbell row requires strength from the hands all the way down to the feet. The feet, legs, hips and core have to work just to maintain a stable position throughout the exercise.

9. Weighted Step Ups – Unilateral strength

All martial arts fighters can benefit from the weighted step-ups for lower body strength development. The strength and endurance benefits from this exercise transfer to many movements in martial arts. The quadriceps and glutes are the primary movers during the step-up exercise.

Secondary movers include stabilizers, which help stabilize the body during the movement, and synergist, including the adductors, or inner thigh muscles of the leading leg, and the calf muscles of the following leg. The hamstrings and calf muscles of the leading leg act as stabilizers, as do your lower back and stomach muscles.

10. Weighted Parallel Bar Dips

The dip is one of the best exercises to build chest, tris, shoulders muscles in a different angle and range of motion than pushups and bench press.

This is also an amazing exercise to develop upper body and push strength,. Because the parallel dips have no support you are forced to lift your entire bodyweight

Using these 10 exercises and lifting maximally builds the quality of absolute strength, which is just a quality that all fighters need. Your goal as a fighter is to develop enough absolute strength so you can fight and develop and improve your combat skill level and overall conditioning, so you can improve as an overall combat athlete.

Need a program to help you strength and conditioning workouts, scheduling and planning training sessions and Done For You meal and nutrition plans – CLICK HERE 

 elite strength and conditioning for MMA

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Top 10 Plyometrics Exercises for Explosiveness

Main Entry: Plyometrics Part of Speech: n
Definition: A type of exercise using explosive movements to develop muscular power, esp. bounding, hopping, and jumping
Source: Dictionary.com

Combat Athletes are bigger, faster and more explosive than ever before.

Most martial arts rely on fast, explosive movements like hopping, jumping, kicking, pushing, punching, throwing, hitting and slapping.

With this list of various explosive movements it is important all MMA, Martial Arts and Combat Athletes incorporate plyometrics into their training routines.

Plyometrics training builds the explosive strength using natural dynamic movements such as jumping. Most fighters need intense energy bursts either throughout the entire fight or intermittently depending on the combat sport.

So needless to say the combat athletes who train with plyometrics usually perform better and are more explosive than their counterparts.

When you look at top MMA athletes that have explosive strength you think of UFC fighters like Georges St Pierre, Jon Jones, Anthony Pettis, Anderson Silva, Jose Aldo or even Muay Thai fighter Baukaw. It doesn’t just stop there, but I am sure you can pinpoint the most explosive fighters in your combat sport.

In todays post I will discuss what plyometrics are, why they are important to you and list my 10 Top Plyometrics Exercises for Fighters

Top 10 Plyometrics Exercises

What Are Plyometrics and a Little History

Plyometrics are basically a quick, powerful movement involving pre-stretching the muscle & activating the stretch- shortening cycle to produce stronger concentric contraction
It would be during one bitterly cold, snowy Russian winter that Yuri Verkhoshansky, a young coach at the Moscow Aeronautical Institute, would put together a training program for his jumpers to use during the winter months.

He developed a means of enhancing speed strength and called it the Shock Method. This method of training would be crucial to the success of many Russian jumpers and sprinters of the time, and would lead the western world, and in particular the U.S, to attempt to discover the methods of training being used, and in the end develop what we know as plyometrics today.

It was Fred Wilt, a US track coach in the 70’s, that is known to be the first to use the term plyometrics to describe the jump training that some U.S coaches were implementing with their athletes. After the Americans saw a Soviet athlete step off a box, jump in the air, the rest as they say is history.
As MMA and other combat sports start to involved more and more athletes are implementing explosive plyometrics into training.

I don’t want to get too scientific here. You can find a ton of information on the science of plyometrics on the web. My goal is to give you the basics of what plyometrics

Plyometrics is the science examining the explosive movement generated by muscle power, with particular application to sport training and performance. As power is the product of speed plus strength, the ability of an athlete to generate force in a short period of time is at the root of developing greater explosive effect.

Plyometrics training is designed to develop rapid alterations of eccentric and concentric contractions, while constant resistance is applied to the target muscle or muscle group.

When you improve your vertical jump, you are also improving your explosiveness, speed and agility. This means you’ll be able to jump higher, get off the floor more quickly, kick and punch with power and speed, move in and out fast and explode for takedowns, throwing flying knees and defend much more efficiently.

Using plyometrics training also develops your fast twitch muscles fibers, particularly IIB, as they produce greater peak power and more force at higher velocities.

For most combat sports like MMA, muay thai, wrestling, taekwondo, grappling and others it is advantage to develop high percentage of fast twitch muscles fibres in your body.

Before performing plyometrics for martial arts you should be thoroughly warmed up. Not only will it help to prevent injury but it can also increase the effectiveness of the drills. It does this by increasing the sensitivity of the muscle spindle, which contains the fibres (called intrafusal fibres) that register the amount of stretch within a muscle.

Plyometric Training Guidelines

Here are some more important guidelines when performing plyometrics for martial arts:

Strength Guidelines for Plyometrics - requires that you have a solid strength base as a prerequisite. UFC and S&C Coach Eric Wong lays out some amazing guidelines below for strength requirements before starting plyometric training.

For lower body 2 foot plyometrics, a minimum level of strength required is a 5RM Back Squat with bodyweight. For 1 foot plyoz, I’d up that to at least a 5RM Back Squat of 1.5 x Bodyweight.

Without these minimum levels of strength in the Back Squat (or comparable exercise), the knees will get hammered and you risk a meniscus injury or problems with your patella, since the muscles won’t be able to absorb the force and it will all go into the other joint structures. And there’s nothing worse for explosive power development than injuring a ligament or meniscus.

For upper body plyometrics, a 1RM Bench Press of 1.0 x Bodyweight would be the minimum I’d recommend, for the same reasons as the Back Squat, except here it will be the shoulder and elbows taking the beating.

1. Perform lower body plyometric exercises on a soft surface such as grass or exercise mat.
2. Two to sessions of plyometrics per week with at least 48 hours rest between sessions
3. Taking a 2 to 5min rest in between sets is essential. The goal is not fatigue but to complete each repetition with the maximum amount of speed and intensity.
4. A plyometric session should not contain more than 120 ground contacts for any muscle group.
5. Do not add extra load such as ankle weights as this can lead to injury and negatively effects the quality of the drills.
6. Make sure to keep the torso erect during the movements — it prevents undue strain on the lower back.

Top 10 Plyometrics Exercises for MMA, Martial Arts and Combat Fighters

Plyometric training should be progressive in volume with low reps and sets, but with maximum effort. These movements together do NOT make up a workout but are my 10 exercises that all fighters should implement into their overall strength and conditioning training throughout the year.

Please refer to the strength guidelines above before trying these exercises, start with basic movements, low boxes, good technique and low reps.

1. Barbell Jump Squats – This is an advanced movement and should be performed after you can do bodyweight jump squats efficiently and you have lower body strength.

Great exercise to develop explosive takedown strength and also speed and stamina for strikers and kickers.

2. Plyo Push Ups – Probably the nest upper body explosive exercises and when you can get the entire off the ground then it becomes a full body exercises. Pushing, punching, grappling and overwhelming your opponent are all benefits you will get form this exercise

3. Skipping/Jump Rope – the simplest yet least used plyometrics exercises by most athletes (not talking to you muay thai fighters and boxers out there, you get it)

I can’t understand why fighters don’t warm up with and incorporate skipping into training. This is a great fast twitch muscle builder, especially for strikers.

4. Tuck Jumps - this is explosive movement also helps to develop dynamic power in the legs and overall agility. The tuck jump exercise ranks near the top of the list for developing explosive power using only an athlete’s body weight

5. Box Jumps – great explosive lower body and glute exercise to help develop power needed for takedowns.

6. Explosive Step Ups - This unilateral explosive movement works each leg separately. Many movements in martial arts start and end with one leg, so training unilaterally (one limb at a time) is crucial.

7. Lateral Jumps – One Legged Hops - Lateral plyometric jumps are advanced exercises that can be used to develop power, agility and balance. Because most martial arts and combat sports incorporate side-to-side movements, it would be optimal to practicing these moves during training.
Lateral movements, both bilateral and unilateral not only improve strength, stability and coordination, they also help reduce the risk of injuries by enhancing balance and proprioception through the whole body.

8. Med Ball Throws
Using a weighed medicine ball adds intensity and builds punching strength.
Med Ball Throw and Sprawls develop upper body explosiveness along with adding an explosive sprawl to the ground. Med Ball Chest Passes are great for developing fast twitch muscles in the upper body, which you will benefit from if you want to throw more powerful punches.

Speaking of powerful punches, the hip rotation is where most of your punching and kicking power is generated so side rotation med ball wall throws are great to help develop explosiveness.

9. Bounding – Long Jumps
This is a great way to develop lower body explosive strength and power. You will need overall lower body strength to perform these effectively and so you do not injure yourself with aggravated knees and sore shins.

10. Depth Jumps
In my opinion there isn’t an exercise more effective for increasing lower body explosive power than properly executed depth jumps. This movement puts a huge stimulus on the CNS and can lead to huge improvements in explosiveness. The key is performing them correctly.
When you contact the ground from the drop, your time to explode back into their air should be minimized with your heels not hitting the ground.

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33 Best Bodyweight Exercises for Fighters

There are benefits to all bodyweight exercises for fighters, yet some are more beneficial to others when it comes to developing the strength and conditioning attributes needed to be an all around great combat athlete.

No matter if you are a hobbyist, beginner, amateur or seasoned professional.

I would like to share with you my top 33-bodyweight exercises that all athletes should implement into your overall training.

If you struggle with any of these exercises, then you are limiting your strength and what you can do in your sport.

CLICK HERE TO GET YOUR BEASTMODE BODYWEIGHT 4 WEEK PROGRAM FOR FIGHTERS

These exercises cover overall strength, explosive power, muscle mass, core strength, endurance, conditioning/cardio, stability and agility.

1. Pull Ups/Chin Ups
2. Push Up Variations
3. Parallel Dips
4. Hanging Leg Raises
5. Tuck Jumps
6. Inverted Rows
7. Pistol Squats
8. Sprint Intervals
9. Sprawls
10. Jumping Lunges
11. Hip/Glute Bridge Variations
12. Wall Sits
13. Handstand Push Ups
14. Burpees
15. Abs Hip Raises
16. Kick Outs/Gracie’s
17. Animal Flow (Bear Crawls, Crab Walks, Bunny Hops, etc)
18. Bodyweight Lunge Variations
19. Plank Variations
20. One Legged Squat
21. Box/Bench Jumps
22. DiveBombers/Judo Push Ups and Hindu Push Ups
23. Shadow Boxing
24. Bridging
25. Walkouts
26. Up-Downs/Wall Walks
27. Mountain Climber variations
28. Skater Jumps
29. Side Plank
30. Bird Dog Variations/Opposite Leg and Arm Raise
31. Step Ups
32. Single Leg Deadlifts
33. Kick Ups

CLICK HERE FOR BEASTMODE BODYWEIGHT PROGRAM 

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Coconut Oil Coffee for Pre Workout Energy

Pre-Training Super Power Coffee

INGREDIENTS
Brewed Coffee
Coconut Oil (Virgin)
BCAA (optional)

I am not a regular coffee drinker.

In fact I can count on my hands how many cups of coffee I’ve had over the past few years.

It was not until my wife Angela introduced me to this Super Power Coffee concoction that I drink now 5X per week.

For you coffee drinkers out there that are looking to get more energized, focused and alert for your training performance than check out this awesome recipe for your pre workout super drink.

Ingredients:
1-2 Cups of Brewed Coffee
1 Table Spoon Coconut Oil
BCAA – Branched Chain Amino Acids
Whey Protein (Optional)

Instructions:
Combine coffee and coconut oil in a blender and mix for 1 minute and drink. You can add sweetener for taste.

Super Pre Training Energy Coffee

Coconut oil coffeeThis is great concoction if you want super energy for your training and workout sessions.

The coffee is a stimulant and the caffeine releases fatty acids into the blood stream available for burning during your workout.

Virgin coconut oil is one of the world’s premier natural thermogenic agents. Coconut oil is the edible oil extracted from the meat of matured coconuts. Virgin coconut oil, on the other hand, is extracted from fresh coconut meat by wet-milling, sun-drying, presses, centrifuges, or grating.

The coconut oil is a medium-chained triglycerides (medium chained fatty acid) with a great source of energy. They are not used by the body like fats, but rather like carbohydrates. This means that medium-chain fatty acids do not circulate freely in the blood or get stored away to add to body weight. Instead, they are sent to the liver, where they are immediately converted to energy.

product-bcaaxd_190That’s right: This fat is not stored as fat but directly used up to generate energy, which speeds your metabolism.

Branched Chain Amino Acids will increase protein synthesis and preserve the breakdown of muscle during training. You will experience decreased DOMS (Delayed Onset Muscle Soreness) and faster recovery between training sessions.

BCAA – BCAAxd – Rebuild, Refuel, Recover 

 

If you want help with your nutrition including “Done For You” and “Do It Yourself” Meal Plans then grab your Nutrition for Fighters Package Today!

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Juicing Recipe Video, Top 10 Juicing Benefits and 101 Great Recipes (Video)

The wife and I have recently been juicing like crazy. It’s been a few months now and the health benefits of juicing fruits and vegetables are huge.

Today I am going to show you a video of one of the many recipes that we have use.

Of everything we’ve done over the last few years, juicing has been one of the most important steps I’ve taken to achieve bigger gains and feel like a million bucks. Plus juicing is very beneficial to athletes; those that want to build muscle, weight loss or burn fat.

Funky Detox Madness
The beet, cucumber and carrots in this blend work like maniacs at cleaning your digestive tract and your kidneys.

• 4 1/2 large carrots
• 1 piece of ginger
• 1 large beet
• 3 cucumbers
• 2 pears
Remove the stem end of the beet (unless it’s organic) and the tops from the carrots before juicing.

Top 10 Juicing Benefits and 101 Great Recipes (Video)

This post is a bit lengthy but it’s essential you understand the top ten benefits of juicing and why juicing can have such a huge impact on your muscle building and fat loss goals. These aren’t in any particular order – they’re all essential so get focused and lets dive in.

metabolic booster
1. Wider range of micronutrients
Very few men get anywhere near the micronutrients they need from whole foods, specifically whole vegetables and fruits. We are very good about watching that protein intake, but take in far fewer than the 16-20 daily servings of vegetables and fruits we need for optimal health. Instead, we load up on hundreds of dollars’ worth of highly processed nutritional supplements.

Unfortunately, those nutritional supplements are often made with inferior ingredients and even those end up being largely destroyed by the digestive process, never making it to our muscles, immune systems and organs where they’re needed.

Juicing allows you to get those 16-20 servings of fresh vegetables and fruits in as few as two servings a day and to get a huge variety of those whole foods. This supplies your body with a huge dose and variety all of the vitamins, minerals and antioxidants that you need to optimize both health and growth.

2. Improved immune system
Those antioxidants that you will get through juicing fresh vegetables and fruits will have an enormous impact on your immune system. You might not think your immune system has much to do with building muscle, but that couldn’t be further from the truth.

Our immune systems work on a triage system. They take the resources they have available (such as antioxidants) and distribute them based on priority.

Unfortunately, building bigger biceps is not very high on that list of priorities if you’re not getting an abundance of micronutrients. Your immune system is more concerned with fighting infection, battling the effects of stress and free radicals, getting rid of toxins, wastes and bacteria in your digestive tract and several other more urgent tasks. If you have any resources left over, then your immune system may spare them for repairing and rebuilding muscle fibers. Juicing gives you that surplus of micronutrients so that your immune system has plenty left over for muscle recovery and muscle building.

3. Improved digestive health
The typical Westerner has a digestive system that is functioning far below optimal levels. Not only do we eat a ton of junk, but we also just don’t eat enough fresh fruits and vegetables to detoxify our bodies or clean out our digestive tracts. This causes a few serious problems that affect not only our overall health but our muscle-building goals as well.

First, we’re in an almost constant state of malnutrition. Not only do we not take in enough vitamins, minerals and antioxidants; we also don’t absorb the micronutrients we do eat. Vitamins, minerals, and antioxidants are absorbed in the small intestine. If that small intestine is packed with toxin and waste build-up, the body isn’t able to absorb those micronutrients before they’re pushed right out of the body. In effect, all of those micronutrients are going right into the toilet.

If you’re not sure what this has to do with building muscle, let’s look at Vitamin C. Vitamin C is the key micronutrient used to repair and regenerate your body’s cells. But our bodies don’t make Vitamin C and they don’t store much of it, either. You have to get plenty of it every day. Unfortunately, your body is going to use that triage system we talked about earlier and since it needs that Vitamin C for every one of your body’s trillion or so cells, repairing muscle fibers broken down during your work out this morning may be low on the list.

A sluggish digestive system also hampers the balance of hormones such as insulin, testosterone and cortisol and makes it difficult for the body to burn stored fat as energy. Correcting your digestive system through mega-doses of vitamins and other micronutrients is essential to being able to lose fat and build new muscle.

sporty juice4. Juicing provides micronutrients that are more bio-available
Juicing doesn’t just provide you with a huge supply of micronutrients; it also provides them in a more bio-available form. The process of juicing removes most or all of the fiber from whole fruits and vegetables. Because there’s no fiber, the foods don’t have to be broken down in order to extract the micronutrients. They hit your bloodstream immediately and are able to be used right away to nourish your muscles and the rest of your body. Also, because the fruits and vegetables have been juiced in a raw state, there’s no degradation of the nutrients through cooking.

5. More energy, from a healthy source
Juicing is one of the best things you can do to increase your energy levels. Because all of those B-vitamins and other micronutrients have a straight shot to your body’s cells, drinking a glass of juice is like downing an espresso. This means you have the energy to make it to the gym even after a hard day and that you can work out harder when you get there.

6. Fighting inflammation and winning
Our poor diets and sickened digestive systems have resulted in most of us suffering from some degree of chronic inflammation. Inflammation is the root cause of many serious illnesses, such as heart disease and stroke, but also interferes with your muscle-building goals. It can seriously slow down the muscle recovery process and can also lead to metabolic syndrome, which will result in fat storage rather than fat loss.

Two of the biggest causes of inflammation are oxidative stress and high blood sugar. Juicing helps with both. The antioxidant content in all of the fresh vegetables and fruits help battle the free radicals caused by oxidative stress and increased insulin sensitivity prevents metabolic syndrome.

7. Hormone balance and regulation
I’ve already talked about the positive impact juicing can have on insulin levels and insulin sensitivity. But the antioxidants in your juices, especially those from deeply colored produce such as beets, red peppers, berries and carrots, are also known to help lower cortisol levels. Less cortisol in your bloodstream stimulates your body to let go of stored fat, turning it back into glycogen to be used as fuel for your muscles.

8. Faster recovery for faster gains
Because of the immediate and regular supply of antioxidants you will be getting through juicing, you will experience a huge improvement in muscle recovery. Not only will your immune system have the resources to rebuild muscle tissue, but corrected insulin levels mean better oxygen uptake by your muscles, speeding the recovery process even more.

9. Increased testosterone levels
The same antioxidants and phytochemicals that decrease cortisol also help to increase testosterone levels. Increased testosterone means bigger gains and greater strength to keep achieving those gains.

10. A multi-step attack on body fat
As I’ve explained in several other points, juicing can be a huge help in helping you to burn stored fat so that you uncover those muscle gains and see serious definition. Lower insulin and cortisol levels signal your body to turn stored fat back into glycogen and burn it as fuel. A digestive system working at optimal levels means faster metabolism and greater nutrient absorption, which speeds fat loss and prevents new fat from being stored as well. Higher energy levels help to power you through your workouts and propel you to the next level.

In addition to these muscle-building benefits, you’ll feel cleaner and lighter, have much better memory and focus, have more stable moods (due to blood sugar regulation) and even better erections from the increased testosterone. As an extra bonus, you’ll save a ton of money on supplements that you no longer need.

This is why I’m so excited about introducing you to fitness expert, Vince DelMonte and what’s he’s done with health expert, Drew Canole, to bring you Get Juiced: 101 Muscle-Charging Juicing Recipes for Men, Women & Athletes

get-juiced-product-setYou don’t have to spend a lot of money to start juicing and you don’t have to spend a lot of time doing it once you do get started. A couple of minutes a couple of times a day are all it takes to see serious results in just a week or two.

 

I’ve showed you ten great reasons to make juicing a part of your training, fat loss or muscle-building program. I can’t think of a single reason not to include it.

Now that you know the benefits, it’s time you learn the best juicing recipes. Pick up a copy of their brand new recipe guide, Get Juiced: 101 Muscle Charging Juicing Recipes

 Get Juiced: 101 Muscle Charging Juicing Recipes (+10 reasons you’ve STOPPED building muscle) 

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Tabata Workout Finisher for Fighters

Tabata Workout Finisher for Fighters

Adding 10 Minute finishers at the end of your skill training session is a great way to quickly improve your overall cardio and conditioning.

tabata workout for fightersYour skill sessions are usually strenuous and having to leave and head over to another gym to perform your weight training is not always feasible.

Adding a short but intense 10-minute circuit after you skill training will make it convenient for you to get some quick conditioning in. Using these after each session will soon add up and you will quickly find your overall cardio improve.

Do not substitute this training strategy for overall strength & conditioning but adding these short circuits will benefit you in the long run.

For example, if you train BJJ, two times a week and Muay Thai and MMA the other two days, then right off the bat you are getting 4 short HIIT circuits each week.

Over time your anaerobic conditioning will improve rapidly.

Use this 10-minute finisher after you combat and martial arts skill training session

Tabata Finisher
8 Rounds of 20 sec of work follow by 10 sec rest.
Rest 2 minutes after first Tabata and repeat for exercise two.

1) Sprawls (weight vest)
2) Side Hurdle Hop Burpees
Total Time = 10 Minutes

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BeastMode Bodyweight Workout for Fighters

Bodyweight Workout for Fighters

Bodyweight workout for MMA, martial arts and combat fighters and those that want to look like one.

Bodyweight workouts are great to use at the gym, at home or even outside when you don’t have access to equipment but still need an effective workout.

BeastMode Bodyweight Workouts- Metabolic Circuit

Workout Instructions – Pro Version
Perform each as many reps of each exercise for 60 seconds followed by 15 seconds rest one after the other with no rest.
Amateur 30 – 15 sec
Semi-Pro 45 -15 sec
Rest for 2 minutes and repeat for 3 full rounds.

10 Exercises – 60-15 intervals
(Some exercises have a modified beginner version)

1. Plyo Push Ups or Regular Push Ups
2. Inverted Rows
3. Jumping Lunges or Lunges
4. Hip Triangle Raises or Hip Raises
5. Mountain Climbers or Plank Knee to Chest
6. Prisoner Squats or Bodyweight Squats
7. Plank Builds or Plank
8. Gracie or Kick Outs
9. Get up and Get Downs
10. Abs Bicycles or Leg Raise Hold

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Kettlebell Training for Fighters – Your 6-Week Strength Program (INSIDE)

FunkChrisKB4Fighters-WebHeader-960x210

WE ARE LIVE!  Chris and I are super-excited about our official launch of the new Kettlebell For Fighters (KB4F) – 6 Week Strength and Conditioning program that is based on building insane strength, so you can dominant in training and competition.

 Click here to get Kettlebell for Fighters program < —- Launch Special (3 Days Only) PLUS when you grab the KB4F today only, you’ll get Nutrition For Fighters FULL PACKAGE at no cost

 

Plain and simple the stronger you are the better overall performance during training and in competition you will have.

Strength is your container.

Why is that significant?

Because it says everything about how you should train and develop as a combat fighter who is interested in improving both physically and mentally.

Strength is the container from which all other physical qualities or training goals can be added.

If your goal is hypertrophy – the stronger you are the more weight you’ll be able to lift, the bigger you’ll get.

 

If your goal is power – the stronger you are, the more weight you’ll be able to lift at a faster pace, the more explosive you’ll get.

If your goal is endurance – the stronger you are, the more weight you’ll be able to lift for a longer, more metabolically demanding duration, thus building endurance.

Even cardiovascular (of all things), the stronger you are, the better you will be at any endurance event.

kb for fighters package

In a 2008 study conducted by Oyvind Storen et al in Norway, 2 groups of runners were tested. 

Group 1 (the control group) performed their standard endurance training runs 4 days per week. 

Group 2 performed their standard 4 days of training runs in addition to 3 days per week of barbell squat focused training. 

At the end of 8 weeks, the strength training group not only became stronger, but also more powerful – they were able to generate force much more quickly – and displayed a 5% increase in running economy and a 21% improvement (!) in a tested treadmill run to exhaustion.

The non-strength training group displayed no increase on either mark.

The goal of any and every trainee/athlete that ever crosses my path from that point forward has always been (and will always be) to increase the size of their “container”.

The bigger the container (the stronger you become) the better you’ll be as a fighter.

With all movement patterns and (lack of) muscle imbalances being equal, the individual with a container the size of a swimming pool will always be able to physically out perform better than the one with the shot glass.

 

Strength will always be your limitation to performance or your best ally to get you through.

So how do you get stronger?

By training with kettlebells using Maximum Tension For Maximum Strength and Overall Conditioning

 

CLICK HERE TO START YOUR STRENGTH TRAINING TODAY  < —- Launch Special (3 Days Only) and Get Nutrition for Fighters FREE – Today Only!

 

If you are still wasting your time with traditional weight training routines that you find in the popular “bodybuilding” magazines.

You have to STOP NOW!

Just getting “bigger” is not going to help you develop overall strength. You need to get stronger in the right areas and in the right way.

Plus these routines were NOT designed for the combat fighter that must improve multiple key attributes needed to be a better athlete.

It’s important to understand, you do not have time to FOOL AROUND with these SILLY ROUTINES that leave you with SUB PAR results and worst of all still STRIVING to improve your overall strength and conditioning.

You need to build explosiveness for ferocious takedowns, muscular endurance to out grapple your opponent into submission, harder kicks, more powerful knockout punches, long lasting cardio, and brute strength to throw, lift and manhandle your opponent.

This is the KEY TO VICTORY!

The stronger individual has the potential to develop all the physical attributes needed as a combat fighter

So how do you learn to acquire the skill of strength to help you maximize your performance?

Get Kettlebell for Fighters 6-Week Strength and Conditioning Program <= CLICK HERE

PLUS when you grab our New KB4F program, you’ll also get my FunkMMA Nutrition for Fighters as a FREE Bonus so you can fuel your body with the right foods to get you stronger and leaner much faster.

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25 BEST KETTLEBELL EXERCISES FOR MMA AND COMBAT FIGHTERS

In this kettlebell video Funk shows you the best kettlebell exercises for MMA, Muay Thai, BJJ, Wrestling, Boxing, Kickboxing, Judo, Taekwondo, Karate and Martial Arts

Grab your copy of Kettlebell For Fighters – 6 Week Strength and Conditioning Program – CLICK HERE

1. 2-Arm Kettlebell Swings
2. Double Kettlebell Swings
3. Suitcase Swings
4. 1.5 Stance Swings – Jason C Brown
5. One Arm Cleans
6. Double Cleans
7. Gorilla Cleans
8. Clean and Press
9. Military Press
10. Snatch
11. Rotational Snatch – Mike Mahler
12. Double Kettlebell Squats
13. Goblet Squats
14. Pistol Squats
15. Single Leg Deadlifts
16. Turkish Get Ups
17. One Arm Reverse Kettlebell Lunge
18. One Arm Kettlebell Step Ups
19. Windmill
20. Renegade Rows
21. One Arm Kettlebell Row
22. Bottoms Up Swing
23. Double Kettlebell Floor Press
24. Figure Eight Upper Cuts
25. ManMakers

Grab your copy of Kettlebell For Fighters – 6 Week Strength and Conditioning Program  - CLICK HERE or BELOW

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Video: Kettlebell Workout for Strikers (Muay Thai, Boxing, Kickboxing, Judo, Karate and MMA)

FunkChrisKB4Fighters-WebHeader-960x210

Your time is limited with skill training and everyday life, you need to train smart and your strength and conditioning needs to give you the best bang for your buck, by achieving maximum overall improvement.

Training with kettlebells is amazing for strikers. You can drastically improve your power, muscular endurance, explosive strength and cardio for your combat sport.

206-kettlebell-1-1024x682Movement patterns for kettlebell training can be similar to the movements used in Martial Arts, whether you’re punching, grappling, throwing or kicking they all involve all of the same biomechanics that you will use in the Kettlebell for Fighters program.

For a striker it is important to generate power for explosive punches and kicks. The ballistic movements of kettlebells can train for power better than most other weightlifting protocols. You can also use kettlebells to train unilateral movements you see in sports like boxing and kickboxing.

Dynamic hip extension and rotational movements is another important component in punching and kicking power. Certain lifts can train the posterior chain in order to get hip extension and rotation.

Boxing-Man-Training-with-Kettlebell-234x300Kettlebell training is also great for shoulder stability and strength, something that is key for fighters.
This workout is designed to make you more explosive, powerful and stronger, while improving your core strength, muscular endurance and cardio. It is broken up into two sections.

Part 1 is your strength circuit. Make sure you use a heavier kettlebell that is challenging but will not compromise your technique.

Part 2 is your conditioning circuit, which will develop both you anaerobic system, grip and endurance. Once again use a kettlebell that will challenge you.

Strength Workout
Perform each exercise for the prescribed reps for 3 sets each
1. Alternating Renegade Row – 10 reps each arm
2. KB Goblet Pistol Squat – 5 reps per leg
3. Figure 8 Uppercuts – 10 reps side

Conditioning Circuit
Perform each exercise for one-minute intervals each one after the other. Rest got 90 seconds and repeat for 3-5 rounds.
1. One Arm Kettlebell Swings (Left)
2. Push Ups
3. One Arm Kettlebell Swings (Right)

Kettlebell Exercises in the Workout – Benefits to Fighters

Figure 8 Uppercuts

The Figure 8 Uppercut exercise is awesome for creating rotational power. You can see that this drills movement is similar to a fighter throwing an uppercut punch.

This movement really focuses on generating power from the legs and hips then transferring it though the core

One Arm Kettlebell Swings

This exercise is an amazing multi-joint compound movement that builds strength and endurance in the muscles along the posterior chain (ie. Glutes, hamstrings, abs, back extensors).

These are what we call the “Go” muscles, which are the ones that develop athleticism. If you want to hit harder, run faster, jump higher and be more explosive, then work the posterior chain. It is where you will generate, apply and sustain maximum power generation.

An incredible exercise for cardio and metabolic conditioning, kettlebell swing variations helps you to develop grip strength, core strength and strength endurance in the lower back.

Pistol Squat
Athletes who want increased leg strength their athleticism and mobility should learn to master this exercise.

There is a great benefit to combat athletes working single leg exercises as most of the movement in competition start form one leg.

When you use single limb training it also prevents hip girdle, lower back and lower body imbalances.

Renegade Rows
Not only are renegade rows excellent for your upper back and lats but it also works the core and obliques.

The Anti Rotation being worked in the obliques and hips translate into the power you need to generate when throwing punches, kicks and also to avoid throws, trips and tosses.

Because you are off balance with the Renegade Row, the abdominal muscles are working to maintain balance.

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Kettlebell Workout for BJJ, Grapplers and Wrestlers

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This is an awesome workout for grapplers, BJJ and wrestlers as it’s a full body exercises that helps with hip explosion, muscular endurance, grip and pulling strength, core, shoulder stability, balance and cardio.

Today’s circuit uses a kettlebell complex, which combines 5 exercises into one full movement. I call it the Turkish ManMakers. It is supersetted with dead hang Chin Ups.

If you need the tutorials of how to perform some of the lifts individually like the Turkish Get Up, Snatch and Clean then watch the videos below the workout.

Density Complex Conditioning Circuit
Superset – Turkish Man Makers and Chin Ups (dead hang)

Turkish ManMakers and Chin Up Supersets

Set your timer for 20 minutes and complete AMRAP (As Many Reps As Possible)

1a) Turkish ManMakers (each arm)- Get Up, Snatch, Squat, Clean, Press, Get Down (repeat other hand)
1b) Chin Ups (dead hang) – 5 reps

Kettlebell Exercise Tutorials – with Chris Lopez, SFGII, RKC, Certified Turbulence Trainer

Turkish Get Up

Snatch

Clean

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4 Benefits of Kettlebell Training for MMA and Combat Fighters

206-kettlebell-1-1024x682Kettlebells can be a wonderful tool for any combat fighter to use if they want to get strong, powerful, explosive and shredded.

Kettlebell Expert and Trainer Chris Lopez SFG2, RKC gives us his top 4 benefits of Kettlebell Training for all MMA, Martial Arts and Combat Fighters.

Chris Lopez, SFG2, RKC, CTTT

1)   The ability to absorb force.

Kettlebell for fighters_siver_edges_wiman_in_a_tight_decision_loser_storms_out_of_the_buildingIf you fight, then a lot times your success in the ring isn’t so much determined through how hard you hit, but by how many hits you can take and still deliver.

As a fighter you have to be able to absorb force. Whether that be from an incoming punch or kick or from a guy barreling himself into you, you’ve got to be able to take the hit (or avoid it).

This holds true with team sports like hockey, lacrosse, rugby and especially (American) football as well.

So being able to build upper body armour that’s able to the withstand impact is important.

How do you do that?

Double kettlebell cleansMultiple sets on the minute.

This is great for both conditioning and packing on some impressive muscle.

2) Being able to control & resist momentum.

Think about the first time you tried to swing heavy double kettlebells.

grapplers Kettlebell for fightersDo you remember those KBs “throwing” you forward because you were unaware of the force and momentum they created?

Sure they were probably only a percentage of your bodyweight, but when you take into account the speed at which you are moving them, well, the “physics” change and they become much heavier.

So to be able to accommodate for the added weight, you had to make sure that you were properly routed into the ground and understand how much you’d have to counterbalance that weight with your bodyweight so wouldn’t get thrown.

You’re resisting and overcoming the momentum created by the accelerated kettlebells.

This isn’t any different from an opponent trying to throw you or spin you while you’re in the clinch.

3) Mastering tension & relaxation.

machidashogunWhat makes a punch hurt?

Tension.

When someone delivers a hit, their entire body must tense on contact to be able to make the blow impactful. Otherwise you get a soft hit or worse, a broken hand.

Now think about swinging a single kettlebell with one arm. When you swing, you direct your force to the horizon through the kettlebell.

At the peak of your swing, your entire body is tense – feet rooted, quads, glutes & abs contracted and a strong fist gripping the kettlebell.

This is exactly the same reaction that your body has when you deliver a punch.

Immediately following the hit, your joints go soft and you go back into a state of relaxation the same way your glutes & quads have to relax when you hike-pass the kettlebell through your knees on the back swing.

Kettlebell ballistics are all about mastering & managing the relationship between tension & relaxation. If you’re always tense, then you’ll gas out pretty quickly.

Conversely, if you’re relaxed when you swing (or punch), then your ability to produce force is diminished and you leak energy.

4) The ability to manipulate your body under load.

joe rogan uses kettlebellsGrappling and Jiu Jitsu are 2 awesome arts that fighters better have some knowledge in if they expect to be successful. Case in point, if you saw the Gustafsson vs Jones fight, Gustafsson continued to avoid Jon Jones trying to take the fight “to the mat”.

Gustafsson knew that Jones was a former collegiate wrestler so he possesses far greater skill on the mat than the former Swedish boxing champ.

So Gustafsson avoided Jones’ attempts at taking him down because he’d be at a complete disadvantage.

Had Jones taken him down, Gustafsson would have had to try to manage the skillful wrestling of Jones while on his back maneuvering his body with Jones over top of him to avoid getting into a submission hold.

This maneuvering can be likened to doing heavy get-ups or even a bent press where you must master body movement while maintaining load over top of you.

So with all that being said, try this double kettlebell complex today for your training and train like I would train a fighter…

1) Heavy Get-Up Singles using your pressing weight or one above. Do single reps, alternating sides, and try to get as many reps in as you can in 10 minutes.

Then, grab a pair of doubles (pressing size or heavier) and perform ballistics…

2a) Double Cleans x 3-5

2b) Double Swings x 3-5

Do the ballistics for 10 minutes doing the superset “on the minute”. So perform the exercises at the top of each minute and then rest for the remainder of the time.

Give it a shot and let me know what you think.

If you like this workout and want over 41 Kettlebell Finishers CLICK HERE

 

Chris Lopez StrongFirstABOUT CHRIS LOPEZ

If you recall back to your grade school days…

Playing out in the school yard, there was that one fat kid, who, when the recess bell rang and everyone had to get back to class, always ended up last in line, out of breath, sweat pouring down his forehead from the 40 foot sprint from the sandbox to the classroom door.

That was Chris Lopez.

Now, fast forward almost 30 years and Chris is one of the most sought after experts in the field of kettlebell fat loss training.

Chris is a 13 year veteran in the fitness and strength & conditioning field getting certified as a personal trainer while completing his Bachelor of Science Degree in Human Kinetics from the University of Guelph back in 2000.

He is now an NSCA Certified Strength & Conditioning Specialist, The 1st Certified Turbulence Trainer and now a Master Trainer with Turbulence Training and one of only two Level 2 StrongFirst Girya (SFG2) Kettlebell Instructors in all of Canada.

Chris, a former varsity volleyball player, is also an assistant coach with the Canadian National Beach Volleyball Team and a strength & conditioning consultant with Team Ontario Volleyball and the head strength & conditioning coach for the Volleyball Canada Centre of Excellence in Toronto.

These days, Chris can be found in various downtown espresso shops, listening to ‘90s hip hop in the park while training with kettlebells or with his wife carting their 5 kids around on his Opafiets (dutch for “Grandpa bike”) through the streets of downtown Toronto.

You can also find Chris on the internet at KettlebellWorkouts.com and writing for his personal blog at FitAndBusyDad.com .

If it wasn’t for the days when his mom would purposely “sauce up” the rice on his dinner plate with bacon fat to make him “healthier”, Chris probably wouldn’t have the drive today to want to get anyone in shape – let alone himself.

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Kettlebell Conditioning for Power Endurance and Explosive Hip Extension (Video)

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There is no substitute for kettlebell training when it comes for all combat fighters, whether you are a striker, grappler or engage in both, kettlebells are needs to be part of every fighter at all levels.

Building explosive hip extension and power are 2 attributes all combat artist strive for and the snatch and kettlebell swing are some of the best exercise to develop them.

The Snatch for Fighters
The snatch is a great total-body exercise that builds amazing muscular and cardio respiratory endurance. It will also help you build explosive power and your entire posterior chain (abdominal muscle, truck extensors and hip joint muscles) as well as shoulders and grip.

The snatch is an exercise that needs to be practiced because it’s very technical from where you take the kettlebell from the end of the back swing to the overhead finish position in one uninterrupted movement.

For a fighter, there is no better exercise to help you develop your explosive power, shoulder stability and overall cardio conditioning.

Kettlebell Swings for Fighters

There is no better exercise than explosive hip extension then kettlebell swings. You will also activate and develop glutes and power endurance. Best of all it’s pretty easy to learn and use safely.

Today we have a Kettlebell Conditioning workout straight from the new Kettlebell for Fighters program that I am collaborating on with Trainer Chris Lopez, SFG II.

 

Snatch & Swing “On The Minute” Training x 20 minutes (you will need 1 kettlebells of equal weight) – I used 16kg

PROTOCOL – Set a timer for 20 minutes. When you hit start, perform 8 single-arm kettlebell snatches per side. Rest for the remainder of the minute.

When the timer hits “19:00” use 1 kettlebell and perform 8 reps of Two Arm Kettlebell Swings. Rest for the remainder of the minute.

Repeat this protocol (alternating between snatches & swings) for the entire 20-minute period.

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MxT Method: Kettlebell Strength Workout (Video)

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The MxT Method:
Maximum Tension For Maximum Strength

Chris Lopez, StrongFirst Girya Level 2 (SFG2)
Certified Turbulence Trainer
Author, The TT Kettlebell Evolution

As much as I’d like to say that Maximum Tension (MxT) is a cutting edge new technique, I’d be lying. It’s a technique that has been around for centuries and one that has been mastered by martial artists, strongmen, powerlifters and combat athletes for generations.

It boggles my mind, now that I am starting to grasp how important this trick is, that using MxT for gaining strength and fat loss isn’t more prevalent in the fitness industry.

Maybe it’s because it’s hard to teach (it isn’t really).

In truth, mastering MxT is all about YOU. It’s about your dedication to practice and to understanding what needs to be done to get stronger and incidentally, lose ridiculous amounts of fat in the process.

Strength is a SKILL.

kettlebell-mma-torsoUsing maximum tension requires you to generate nerve force by tensing all muscles in your body to move the desired load.

You have to consciously remember to contract all of your muscles when performing your grinds and lifts until it gets engrained in your nervous system as a habit.
And so when you will practice using MxT in your training – from your get-ups to your presses to your hardstyle planks to alternating waves of tension and relaxation when you’re doing your swings.

Boxing-Man-Training-with-Kettlebell-234x300Below is a kettlebell strength workout for combat fighters using the MxT method. It is sneak peek at our new program Kettlebell for Fighters. It’s the first part of a two-part training day.

Check it out, try it and stay tuned for more Kettlebell training that will take your strength and conditioning to the ultimate level.

Kettlebell Strength Workout

DENSITY Double KB Front Squat x 3 reps superset with KB Military Press x 2 reps x 15 minutes

PROTOCOL – Set a timer for 15 minutes. Start the timer and perform 3 Double KB Front Squats. Rest if necessary by putting the kettlebells down. Re-Clean the kettlebells and perform a Double Kettlebell Press for 2 reps. Set the kettlebells down and rest if necessary.
Rest only if necessary and repeat the above protocol.

Perform as many reps as possible within your 15-minute period.

Kettlebell for Fighters is coming December 2013

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Hamstring and Hip Stretch Sequence for Fighters (Kick Higher, Squat and Deadlift Deeper)

Did you know that having tight hip flexors can lead to serious back pain, nagging knee injuries and inhibit your ability to kick high, grapple affectively, exert power and dominate in your combat sport.

Check out this video that I did with my buddy Eric Wong and then go download his free PDF “3 Freaky Flexibility Techniques to Unlock Your Tight Hips” – Download HERE

DOWNLOAD THIS HIP FLEXIBILITY REPORT

INSIDE THIS FREE REPORT…

“You’ll Discover 3 FREAKY Flexibility Techniques To Fix Your Tight Hips In Record Time”

HIp flexibility image

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New Cross Training Circuit – CT-50 System (Video)

Awesome Cross Training workout from the new CT-50 System!

This circuit is the CT-45 – 5th stage workout. In the new CT-50 System from Tyler Bramlett, there are 5 stages with over 50  follow along workouts starting from basic to advanced.

CT 45 Workout

Perform 35 Seconds Of Work Followed By 10 Seconds Rest For 4 Rounds – no rest in-between (15.00)
Exercises
One Arm Plank Row Right
One Arm Plank Row Left
Loaded Low Side Lunge
Lateral Explosive Push Ups
Goblet Jump Squats

CLICK HERE TO LEARN MORE ABOUT THE CT-50 SYSTEM

Posted in Cardio, Circuits, Circuits, Conditioning, Exercises, Strength & Conditioning, Training, Workouts, Workouts, Workouts for Trainers | Tagged , , , , | Leave a comment

Calf Routine/Calf Exercises/Calf Workout for Strength Endurance, Power and Explosiveness

georges-st-pierre-superman-punch1_originalThe calf muscle is one of the most under-trained body part there is. Yet everyone ogles over well developed, ripped to shred calves. When it comes to the athlete wanting to jump higher, punch harder or increase lower leg strength, the calf must not be overlooked.

This calf routine will help you increase your strength as well as explosiveness, endurance and power.

Strong calves come in all shapes and sizes and having “Bulky” calves does not correlate with their strength. Some people are just born with big toned calves from day one, but are still weak. The goal is to get your calves in shape so they function better and decrease your chance of injury.

Let’s face it, you overall strength is not going to decrease because your calves are not string enough, but when you train your legs with compound movements, your calves will grow.

The calf muscle is made of two main muscles

Courtesy of WebMD

Courtesy of WebMD

The gastrocnemius is the larger calf muscle, forming the bulge visible beneath the skin. The gastrocnemius has two parts or “heads,” which together create its diamond shape. These muscles are fast twitch fibres, which are larger and responsible for more explosiveness power. Sprinters, jumpers in volleyball/basketball and fighters wanting punching power and muscular endurance

The soleus is a smaller, flat muscle that lies underneath the gastrocnemius muscle. These are made of slow twitch muscle fibres, which are smaller and responsible for helping to build strength.

Just by working the gastrocnemius muscle, you will add some size on your calf, especially if you have not worked the calves in a while.

box_g_tyson_bruno_300When working the calf, it is important that you do not try to increase the range of motion in your ankle unless advised by a Therapist.

Exaggerating your range of motion, going below parallel, will stretch your tendon and is very dangerous.

If you want to add size and mass to your ankles then exaggerating by holding the bottom and top movements for 3-6 seconds is the safer and more effective way to go.

So if you are looking for a quick calf routine that focus on function rather than your look, then add this calf workout to your overall training.

Calf Routine

Continuous Calf Hops – 3 sets of 10
Standing Barbell Calf Raises – 3 sets 20
Catcher Calf Raise – DB-Bodyweight – 2 sets 20
Seated DB Calf Raises – 2 sets of 20

CLICK HERE TO GET FULL WORKOUT PROGRAM FOR ALL COMBAT FIGHTERS

MMA Training

 

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Abs Workout for Fighters: Improve Punching Speed and Power Fast!

Abs and Core Workout for Fighters

Abs and Core Workout to Improve Punching Power and Rotational Speed

Perform each exercise for the prescribed reps. Rest for no more than 60 seconds between each set and exercise.

Exercises
1. Rotational Mountain Climbers – 3 Sets of 20-30 reps (one rep equal rotation to both sides)
2. Russian Twists on Stability Ball – 3 Sets 10 per side
3. Abs Bicycle Crunches – 3 sets of 20 reps (one rep equal elbows to knee on both side)

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30 BEST BURPEE EXERCISES EVER! (VIDEO)

Check out my 30 Best Burpee Exercises Ever in this video!

Please Share on Facebook, Twitter, your own website and LIKE on YouTube
1000 Likes on YouTube and I will be releasing 30 more!

Coming soon 50 Shades of Burpees program launching August 2013

 

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MOTIVATION: MMA TRAINING VIDEO

Here is an awesome motivational MMA Training Video with top UFC fighters.

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SANDBAG WORKOUT SERIES FOR MMA AND COMBAT ATHLETES (3 WOKROUTS)

CLICK HERE TO GET YOUR SANDBAG

Adding the Ultimate Sandbag as a training tool is essential for any MMA or Combat Athlete.

Think about it, as a striker when you are in a clinch you have to constantly use the stabilizing muscles to shift and try to control your opponent.

As a BJJ Artist or Grappler you have to use your muscles isometrically and engage the core to hold opponents in guard or attempt submissions.

As a wrestler you are constantly transitioning and incorporating power movements against the opponents’ unpredictable bodyweight.

So I went ahead and ripped up three Sandbag Workouts dedicated to the MMA Athlete. Of course anyone can use these workouts or incorporate some of the exercises, but I had the MMA Athlete in mind when I create them.

Here is a 3-Part Sandbag Workout Series for Combat and MMA Athletes. (3 VIDEOS)

MMA SANDBAG WORKOUT FOR STRIKERS

MMA SANDBAG WORKOUT FOR BJJ AND GRAPPLERS

MMA SANDBAG WORKOUT FOR WRESTLERS

Training with the sandbag can help athletes train more effectively for different movements that you will face in fight. You can also train all 8 essential abilities for the MMA athletes: strength, power, endurance, speed, agility, co-ordination, balance, and flexibility using the Ultimate Sandbag.

Sandbags stimulate more muscles than using barbells, bodyweight and dumbbells. Because sandbags change their shape as you lift them, the body has to recruit the big prime movers as well as the stabilizers to perform all the lifts. This means we are training more muscles leading to a better result! Sandbags allow you to train for grip strength as well.

Holding the sandbag in different positions makes you work the core harder. The weight actually tries to pull your body forward and your trunk must resist or the core has to prevent the body when the weight is loaded on the side.
The shifting nature of sand works great to mimic a moving opponent. If you don’t have a sandbag, than I highly recommend the Ultimate Sandbag, but you can also make your own sandbag.

Oh and add that when training with sandbag, you are using compound lifts which is the key element in fat loss programs.
Bottom line is as an MMA Athlete; you need to add the Ultimate Sandbag training into your Strength and Conditioning program.

Funk Roberts

Workout Instructions for all Sandbag Workouts

10 Exercise Circuit – Complete 3 Full Rounds – 41 Minutes

Perform each exercise in succession for 60 seconds of work followed by 15 seconds rest. You will do as many reps as you can, in that duration, then move on to the next exercise.

After you complete all 10 exercises or one round in succession you will rest for 2 minutes.

GET YOUR FUNK GYMBOSS TIMER: http://tinyurl.com/yllwjdt

CHECK OUT THE ULTIMATE SANDBAG FOR YOURSELF — CLICK LINK - http://www.mcssl.com/app/?af=1362094

Use Coupon Code “funk” to get an additional 10% off your Ultimate Sandbag

MMA SANDBAG WORKOUT FOR STRIKERS
1. Sandbag Shoveling 3:21
2. Squat Thrusts to Sandbag Cleans 3:34
3. Sandbag Thrusters in Fighters Stance Rd 1 – Right Rd 2 – Left Rd 3 – 5 per side 3:53
4. Side to Side Plyo Kettlebell Push Ups 4:09
5. Sandbag Rotational High Pull 4:20
6. Side Plank and KB Press Left 4:35
7. Side Plank and KB Press – Right 4:46
8. Sandbag Bent Over Rows 4:52
9. Sprawl with Knee Strike Rd 1 – Right Rd 2 – Left Rd 3 – 5 per side 4:59
10. Sandbag Russian Twist 5:13

SPARTACUS SANDBAG WORKOUT FOR BJJ AND GRAPPLERS
Funk is using a 40lbs Ultimate Sandbag for Strength
1. Sandbag Thrusters — Regular Stance 2:46
2. Squat Thrust to Clean 3:02
3. Plank Builds with Lateral Sandbag Slide 3:24
4. Sandbag High Pulls 3:40
5. Sandbag Abs Chops 3:51
6. Bear Hug Squats 4:02
7. Single Arm Push Up Grip Row Right 4:11
8. Single Arm Push Up Grip Row Left 4:18
9. Sprawl with Knee Strike Rd 1 – Right Rd 2 – Left Rd 3 – 5 per side 4:27
10. Side to Side Plyo Kettlebell Push Ups 4:42

MMA SANDBAG WORKOUT FOR WRESTLERS 2:09
1. Squat Thrusts to Overhead Chop 2:20
2. Side to Side Plyo Kettlebell Push Ups 2:45
3. Sandbag High Pulls 2:56
4. Sandbag thrusters Wrestlers Stance – Rd 1 Left Rd 2 Right rd 3 Alternate 3:12
5. Sandbag Abs Chops 3:28
6. Plank Builds with Lateral Sandbag Slide 3:41
7. Bear Hug Squat Jumps 3:55
8. Side Plank and KB Press Left 4:08
9. Side Plank and KB Press – Right 4:17
10. Wrestlers Sprawls Rd 1 Left Rd 2 Right rd 3 Alternate

 

AFFILIATE DISCLAIMER:
In accordance with the FTC guidelines I am required to inform you that some of the links within this email or the links on pages it refers you may be affiliate links. When this is the case, if you purchase products through these links then we receive a commission. The amount of commission varies from product to product and in these cases we only ever recommend a product that we fully stand behind.

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FUNK’S BURPEE 28’S FOR ULTIMATE CONDITIONING, STRENGTH AND FAT BURNING

I put together the Burpee 28 to really add a challenging element to an already effective exercise.  The burpee is the ultimate full body exercise as it uses almost every muscle in your body to perform.

Burpees are a staple in my a lot of workouts and training programs, but I wanted to turn it up a notch, so I took the Burpee Pull-Up exercise and broke it down into four separate components (exercises) and created Funk’s Burpee 28’s.  (It’s actually similar biceps 21 exercise if you are familiar with it)

BENEFITS OF BURPEE 28
The Funk Burpee 28 Workout is total body training because of the numerous joint actions involved in performing this effective exercise.

The first part of the exercise is the Lower Body Thrust to Push Ups (Frog Thrusts) which target the chest, shoulders, triceps, abs and core.

The second part of the exercise is the Jump Squat which hits the quads, hammies, glutes and burns the crap out of your legs.

The third part of the exercise is the Jump to Pull Up which continues to burn the legs but now work your back, shoulders and upper body strength.

The fourth part of the exercise is the full Burpee-Pull Up which targets pretty much every muscle in your now fatigued body.

AWESOME!

HOW TO PERFORM FUNK’S BURPEE 28

This workout is broken into four parts where you will perform 7 reps of each exercise without rest until you complete all 28 reps, hence the Burpee 28’s.  Rest for 2 minutes and perform 3-5 sets.  NOTE: The rest is important as you want your body to come to full recovery, so you can perform the explosive exercises to capacity.

You can add this workout to your workout programs, MMA training or use it as a stand-alone strength, conditioning and fat burning workout.

Try this 3x per week and watch your over-all fitness and body improve drastically.

FUNK BURPEE 28′S
Perform 7 reps of Lower Leg Thrusts (Frog Thrusts)
Perform 7 reps of Jump Squats
Perform 7 reps of Jump Pull Ups – Chin Ups
Perform 7 reps of Burpee Pull Ups
Rest for two minutes and complete 3-5 rounds

BENEFITS OF BURPEES

The burpee is the ultimate full body exercise.  It works almost every muscle in your body in one short sequence of movements.  We have all performed a burpee or two in our lifetime and like me, you probably hated doing them too. 

But the effectiveness of this workout is the reason why the military, martial artists, football and other sports teams, Cross Fitter’s, fitness enthusiasts and smart personal trainers use the burpee in their training programs.

The benefits of adding burpees to your workouts bode well for you and your overall fitness and look:
Improve your conditioning and endurance – burpees use so many muscles that, in very simple terms, your heart and lungs just can’t keep up. 

A set of burpees will force your body to work far above your capacity to take in, transport and utilize oxygen and, subsequently, your anaerobic conditioning will improve.

Increase overall strength – with each repetition, you’ll work your chest, arms, front deltoids, thighs, hamstrings, and abs.

Burn fat – the burpee is one of the best exercises to burn fat. Studies have shown that high intensity exercises, like burpees, burn up to 50% more fat than conventional strength training exercises. Get off those boring elliptical machines and start doing burpees.

I recommend that you add burpees to your workout regime and you will notice an increase in strength, your overall cardio and conditioning and you will burn fat like never before.

Posted in Challenges, Circuits, Circuits, Exercises, Exercises, Exercises, MMA Bodyweight Workouts, Plyometrics & Speed, Strength & Conditioning, Training, Workouts, Workouts, Workouts for Trainers | Tagged , | 12 Comments

What to Eat Before and After Training

what to eat
I receive this question 5-6X per week.

Funk, what should I eat before and after my training session.

In this article I will give you the information that you need to ensure you nourish your body correctly pre and post workout.

Proper nutrition is the key to getting a consistent and effective training session.

Because combat athletes train at high intensity or roll for long periods of time, you need to ensure that you’re eating right foods to give you energy before your start training and the proper foods that will help you recover faster, burn calories after your session is done and ensure you keep your muscles and stay strong.

WHEN YOU NEED TO EAT

When I was training in Thailand my Pre and Post meals were extremely important, especially if I was to get through the 3-hour training session we had everyday. The energy I needed for my sessions were crucial.

Prior to starting your training sessions, the best foods are in the form of slow digesting complex carbohydrates.

Foods low in carbs will release glucose gradually into the blood stream, which is what you want prior to your session to help prolong physical endurance.

Don’t forget that it’s just as important to eat smart after your workout has subsided and you’ve come down.

If my training started at 7:00AM, that meant that I was up and eating at 6:00AM.

Before you workout your body needs ample time to digest what you’ve put in it.

A good rule of thumb is always to wait 30min – 1 hour prior to training. You want to make sure that you have enough time to digest the food before you embark on your crazy workout.

The right foods alone won’t get you through a workout – you’ll have to get the right hydration with water while you exercise.

You should drink at least at least 16 ounces of water two hours before a workout, and about 6 to 12 ounces every 15 to 20 minutes during exercise. (An ounce is about a mouthful.)

Post Workout

The most important meal for a fighter is POST TRAINING meal and that includes.

You will need to increase your carbs after your training sessions. A meal with fast-absorbing carbohydrates, high-concentration proteins and certain other nutrients.

You should have at least 3-1 Carbs to Protein after your finished. Sometimes ever 4:1 if it’s you seconds or third training session of the day.

By replenishing the carbs that you burned in the hour to an hour and half after the session you actually put the body in a better position to perform at a high level again, sooner.

After training your body is completely drained of all glycogens stores and you need carbs to replenish them.

Something to consider is that when there are not enough carbohydrates in your body and you are performing a high intensity activity, the secondary fuel source in this case is protein.

Not only is protein not a clean fuel source (due to nitrogen) but it is talking away from your muscles and hence will have a more difficult time repairing and restoring those muscles after your workout.

The only time your body will use fat as a secondary fuel source is at a low-intensity level of exercise.

If your body does not get these nutrients it needs right after your workout, you are flushing a lot of your training efforts down the drain.

You will also weaken your fat-burning metabolism. You will also lose muscle, suffer more pain, have more fatigue and your performance will suffer the next time you train or workout

 

WHAT YOU SHOULD EAT LIST

PRE WORKOUT
Some food suggestions prior to a workout include:
▪ Vegetables like celery, cucumber, tomatoes
▪ Low-fat greek yogurt
▪ Peanuts
▪ Fresh fruit such as cherries, plum, peach
▪ Apple
▪ Oatmeal
▪ Healthy Cereal
▪ Oat bran bread

POST WORKOUT

Post workout smoothie

Post workout you can increase the protein to restore those muscles.
Some suggestions are:

▪ Post Workout Shake with 3-1 Carbs to Protein
▪ Bagel with jelly
▪ Baked potato
▪ Rice
▪ Stir-fried chicken and vegetables over brown rice
▪ Eggs
▪ Fish
▪ Beans
▪ Tofu
▪ Watermelon, banana
▪ Meat protein

FOODS TO AVOID BEFORE EXERCISE

Any foods with a lot of fat can be very difficult and slow to digest and remain in the stomach a long time.

They also will pull blood into the stomach to aid in digestion, which can cause cramping and discomfort.

Doughnuts, fries, potato chips, and candy bars should be avoided.

I suggest not to have any sugar prior to your workout as some people do not perform well after a blood glucose spike.

If you’re squeezing a workout into a busy schedule, you may be tempted to grab a protein bar on the way out the door, but DON’T DO IT.

Most bars are “glorified candy bars, often providing even more calories and are likely to be loaded with sugar.

Caffeine had been thought to boost endurance by stimulating a greater use of fat for energy, and thereby reserving glycogen in the muscles. Research, however, doesn’t seem to support that theory.

When caffeine improves endurance, it does so by acting as a stimulant.

Caffeine can have serious side effects for some people.

Those who are very sensitive to its effects may experience nausea, muscle tremors, and headaches. Too much caffeine is a diuretic, and can result in dehydration, which decreases performance.

If you are a coffee drinker then you can have it before training by adding Coconut Oil to make a Bullet Proof Coffee variation – Check out this video

In conclusion, if you’re going to invest the time to put into your training, workouts and in competition, then it’s imperative to nourish your body correctly pre and post workout.
Final Tips

- Eat a snack with protein and slow digesting carbs prior to training
- Drink lot’s of water during training session
- Post workout meal needs to be at least 3-1 carbs to protein

Train Hard, Eat Healthy, Fight Eazy!

Your Coach and Friend

Funk Roberts

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MMA Burpee Finisher

 

Finishers are short body weight or single piece of equipment only, 3–10 minute routines at the end of each workout.

This MMA Burpee circuit will definitely put the finishing touches of any training session.

Each variation in this circuit is inspired by combat sports in mixed martial arts. It combines, speed, agility, explosiveness, power, flexibility, muscular endurance and cardio.

I mixed up the movements as much as possible including lateral movements.

Implement this twice a week after your training session and I guarantee your conditioning will be through the roof in no time.

If you are using our Funk-Flex Elite Strength and Conditioning Program then add this Finisher at the end of any of the workouts to improve your cardio/conditioning much faster.

MMA Burpee Workout Finisher

10 Exercise Finisher Circuit – 10 Minutes

Perform each exercise for 45 seconds of work followed by 15 seconds rest and repeat for 10 full intervals.

Exercise List

1. Side-to-Side Step Over one Legged Burpees – MMA Burpees
2. Med Ball Explosive Push Up Burpees – Thai Burpees
3. Wrestler Plyo Lunge Burpees – Wrestler Burpees
4. Terminators – BJJ Burpees
5. Bunny Hop Sprawls – Grapplers Burpees

The burpee is the Ultimate Metabolic Bodyweight Exercise. This compound exercise works almost every muscle in your body in one short sequence of movements. Your heart and lungs are tested to the max as well.

A set of burpees will force your body to work far above your capacity to take in, transport and utilize oxygen and, subsequently, your anaerobic conditioning will improve.

I put this Burpee Variation circuit together in an effort to try and create and workout that can put the final blow to anyone training session, traditional strength workout, run or long boring cardio session at the gym. The different burpee variations make this workout challenging and effective.

Use Finishers no more than twice a week after your combat sport training session, workout or cardio.

 

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