UFC, Cage Rage Veteran Likes Wiggy's Stuff

Hey Folks,

Just wanted to let you in on a quick email I got from Leigh Remedios. If you don't know Leigh, he's a UFC, Hook-n-Shoot, and Cage Rage veteran from London, England.

"I don't know Wiggy from Adam but I checked out his site and thought it was really interesting. I've incorporated some of his ideas and they've changed the way I view and train strength and conditioning."

Leigh has been out of the cage for 3 years, but is returning on 20-Sept-08, against Rob Oliver for the Cage Rage LW Title.

To take a look at the workout programs Leigh is a fan of, hop on over to http://www.workingclassfitness.com

Train Hard, Rest Hard, Play Hard-
Wiggy

PS - if you haven't see Leigh fight before, here's a kick-ass highlight video for you:

Newsletter on Healing Banged-Up Shoulders

Just wanted to let y'all know that I just sent out a new "Working Class Fitness.com Newsletter!"

This edition has two great tips on how to take care of your banged-up shoulders and get them feeling better in just days.

If you're not currently getting the "Working Class Fitness.com Newsletter", then go ahead and sign up! It won't cost you a cent, and you'll even learn a thing or two!

Just send a blank email to: newsletter@workingclassfitness.com

I'll take care of the rest!

Train Hard, Rest Hard, Play Hard-
Wiggy

PS - click here for workout plans

Go Take a Hike!!

Take it easy - I'm not trying to tell you off, haha. I'm trying to tell you to actually go for a hike...or at least a long walk.

Walking is about the most basic form of transportation known to man. Aside from crawling and rolling around on the ground, it's about the first real mode of getting from "here" to "there" we ever learn. And unfortunately, it's one we all but abandon as we age.

Either we "don't have time" for walking (we park our car closer to the door, take the elevator, drive down to the corner store, or ride the moving sidewalk at the airport - of which are much quicker than walking), or we don't think it's "intense" enough (which is where running, sprinting, spinning, calisthenics, etc. all come in).

I think we should get back to walking - for a variety of reasons.

1. It Doesn't Take a Toll

By now you know the differences between different types of conditioning (esp if you've been reading my articles - if not, get to http://www.workingclassfitness.com/articles.shtml and study up). You know that for cardiovascular conditioning, you can go hard or go long, but you can't go both. Most of the cardiovascular conditioning I recommend is of the short, intense, interval variety.

While interval conditioning is highly beneficial, it also can be kinda tough on the body. Being an intense exercise, it can take a toll on the joints, and work muscles as hard as any weight training workout.

It can also take quite a toll on your CNS (Central Nervous System). This won't cause physical fatigue, per se, but rather mental fatigue. This is the kind of fatigue that can lead to overtraining pretty quickly if you're not careful.

Walking, on the other hand, is easy on the body (unlike interval's high-impact style, walking's impact is very low). You're not gonna hear about somebody having sore knees, ankles, hips, etc. from walking (unless they're seriously overweight and out of shape, but that's another story).

And because walking isn't that intense, it's also very easy on the CNS. You'd have to try pretty hard to overtrain or burn yourself out by walking. Ever have a day that you just didn't feel like going balls out? You'd have to be pretty lazy to have a day that you didn't feel like going for a walk.

The great thing about walking is that you can add it to your current activity level (even if you're already pretty active), and don't really have to worry about it affecting your other workouts/activities.

2. It's Good For Recovery and Heart Health

In addition to the points above, walking can get the blood flowing through the body. This will facilitate recovery from your more intense training sessions. It's also a great form of cardiovascular activity to keep your heart healthy. Studies have proven this a bunch of times - go google it.

3. It'll Help Burn Off a Few Pounds

Walking at a decent, brisk pace can actually help you burn calories. Did you know that the average 200 lbs. man, walking at roughly 4 mph (that's a brisk walk a little faster than average) could put on a 20 lbs. weight vest and burn roughly 250 calories in 30 mins? Sure, it's not a crazy amount, but it's 250 calories you hadn't burned before, right? And it sure beats sitting on your ass in front of the TV for an extra 30 mins. Walking up hills, going at a little faster pace, or walking over rougher terrain (say in the woods) ups the calorie usage quick.

4. It's Good For the Mind

I like walking because it gives me a chance to think. I use my walks as a time to contemplate my next business decision, upcoming articles/products/workouts, think about my family, pray and meditate...all things we don't do when we're "plugged in" to normal life. I can feel like crap, and be unsure of what to do in a situation, yet after a good, vigorous 3-4 mile walk, will end up back at the house refreshed, recharged, and will know exactly which direction I want to go in.

If you can take a spouse, loved one, child, good buddy, etc. with you, it can also be a good time to just talk and spend time with somebody that means something to you.

Go for a walk now and then - I guarantee you'll feel better when you're done.

For more tips like this, workout plans that will help you achieve physical domination over your life, be sure to check out http://www.workingclassfitness.com

Train Hard, Rest Hard, Play Hard-
Wiggy

Hard Work + Great Programming = AWESOME Success

I keep saying that the best workout programs in the world won't do you any good, if you don't put the work in to actually do them. I got more "real-world" proof of this in my inbox:

"Matt, I’m an ex Football player turned Motocrosser. I have been working out since 1990 and have done the same old thing for ever. I purchased your program and am very impressed. I’m currently on program 3 week 7 and haven’t missed a day. I love this thing. I love the variety of exercises and they way it is put together. I have seen about a 10-15 lb drop in my weight and have lost about 4” in my waist. Oh ya I’m a hell of a lot stronger now. In 2 weeks I was dead lifting about 50 lb over my max when playing college ball. The best part is the guys at the gym just get tired watching me work out. The dirt bike is just a warm up now. I just don’t get tired.

I have been a huge fan of MMA for a while and this is how I discovered your program. My brother and I have even considered going into jits. I want to test this out and see how fun it can be to throw dudes around. I just wanted to thank you for such a great tool. It truly has changed my body and my focus on physical fitness. I look forward to the pain to come in the following programs. I do have to say that I love the tire. It just feels great to get a workout and pull 2-3 of the neighborhood kids around at the same time.

Thanks again Matt

Aaron"

See the part in bold? That kind of commitment, when coupled with a kick-ass program, is GUARANTEED to get results.

Think you can put in the same effort Aaron does? Then hop on the bandwagon and get with the best workout plans you can get, and start getting the amazing benefits for yourself.

Wiggy

Why Muscle is Necessary When Losing Weight

I recently got an email from a reader that was thinking of picking up my "Working Class Fitness - The Programs". He liked my ideas on "mastering bodyweight" (check this article for some ideas on this), but wasn't sure that all the strength training was necessary.

He said:

"I like the idea of being able to master my bodyweight, but wouldn't just losing weight (esp fat) and getting your bodyweight as low as possible be the easiest way to do this? Couldn't I do this with just cardio conditioning?"

You could lose a lot of weight by just adjusting diet and doing cardiovascular activity (be it of the LSD, HIIT, MFD, or Density Conditioning variety (see this article for a quick rundown on these methods). But you still wouldn't have any muscle.

I don't want to use the whole "sprinter vs. distance runner" story here, b/c it's been done a bunch of times already. But look at most long distance runners - most have little muscle tone, aren't strong, and are "skinny fat" (i.e. - their skinny and weigh little, but many still have guts).

Why would you not want to be strong? Powerful? Explosive? For the most part, just plain cardiovascular activity won't get you that way...esp not over you entire body. Now, you could do Density Conditioning running hills, and that would get your legs in shape, and bodweight circuits could get your upper body in shape, but that wouldn't really be just cardiovascular activity anymore.

Need another reason? When losing weight, building muscle is actually one of the BEST things you can do. Why? Because muscle burns more calories at rest to simply maintain than fat does.

How many more? One pound of fat burns roughly 3-5 calories per day to maintain. One pound of muscle needs roughly 50 calories per day. So, if you could simply replace 10 lbs. of fat with 10 lbs. of lean muscle, you'd burn up roughly an extra 500 calories per day - with no other changes to your bodyweight, schedule, workout programs, or anything else.

Now do you wonder why I have so much strength training in my workout plans?

Wiggy

Japanese Govt. *FORCES* Weight Loss?

Take a look at this video over on CNN.com a friend emailed me. It might sound crazy, and I'm not sure we could ever have such a thing happen in the States (it would infringe on too many people's "rights" to be lard-asses and would make people "feel bad" for being fattys), but I can't say it might not be a bad a idea.

I mean, imagine a company (b/c it's scared of govt. fines) enforces guidelines on how big your waist can be, offers exercise breaks at work 2x/day, and tells its employees to use the stairs instead of the elevator?

http://www.cnn.com/video/#/video/health/2008/06/23/kyung.fat.busters.cnn

Let me know what you think.

Wiggy

New Article up at MMA Weekly

My new article, "Generally Speaking", is up at MMA Weekly.

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I recently received an email from a trainee who had bought my workout programs. He wanted to know if the workouts I'd designed would help him increase his kicking and punching power, as he trained in only kickboxing. (He's from Holland, and there isn't much, if any, MMA to be had there.)

The answer to his question was pretty simple, "Absolutely they'll help you increase your kicking and punching power."

Now, the reason for this is two-fold.

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Check out the rest of the article here:

http://www.mmaweekly.com/absolutenm/templates/dailynews.asp?articleid=6598&zoneid=13

Wiggy

New Article Up at MMA Training.com

My new article, "Strength Work is Not Skills Work", is up at MMA Training.com. Check it out and let me know what you think:

http://www.mmatraining.com/fitness/strength-work-is-not-skills-work.php

Wiggy

Today's Run (Interval Training From a Bruce Lee Workout)

Got a new set of shoes this past weekend, and went for a good run today to break them in. It was sort of a longer interval run. I actually got the simple circuit from a book about much of Bruce Lee's training programs:

-jog x 60 secs
-sprint x 30 secs
-walk x 60 secs
*repeat x 2.2 miles, finishing off the last 1/4 mile running as hard as possible

Great workout, had the heart pumping really hard, didn't take that long. This would be a great run to use in your Density Conditioning sessions, and would be great to use in your workouts from "Working Class Fitness - The Programs."

Wiggy

More Articles Up at Another New Site

If you're on the east coast, there is a new source for all your MMA needs. Check out Atlantic MMA - http://www.atlanticmma.com

I've got two new conditioning articles up at Atlantic MMA - check them out:

"Conditioning...Is Not Just Cardio"

http://www.atlanticmma.com/2008/06/20/conditioning-is-not-just-cardio

"Good Power to Weight Ratio = Go Fast: Relative Strength and MMA"

http://www.atlanticmma.com/2008/06/20/Good%20Power%20to%20Weight%20Ratio%20=%20Go%20Fast:%20%20Relative%20Strength%20and%20MMA

Wiggy

High School Wrestling Coach Needed!!!

Recently, my son's high school wrestling team lost their wrestling coach. Thus far, the search for a new coach has been fruitless.

If anybody knows of somebody that might be interested in being a High School wrestling coach (the person must also teach high school courses), and lives near Spring Lake, NC, please pass this onto them.

Any interested parties can contact Overhills High School at 910-436-1436 and ask to speak to the principal re the head wrestling coach position.

Or, you can contact me via my site, and I will do whatever I can to link the interested party up with the appropriate people at the high school.

Please pass this on! If the team can't find a coach, then Overhills High will have no wrestling team next year!

Wiggy

New Article at MMA Weekly

My new article - "Pull Yourself Together" is up at MMA Weekly.com. Check it out:

http://www.mmaweekly.com/absolutenm/templates/dailynews.asp?articleid=6398&zoneid=13

Wiggy

AWESOME Story

I got this email today, and just had to share:

hey wiggy

today i got all the stuff to make a sandbag. later this week i will use it to work out with a kid i am mentoring (kind of like a big brother, big sister program we have in jacksonville, fl). the point is that you making that available to me for free("how to make a sandbag") is not only a blessing in my life, it is a blessing in that kid's life.

he is in some group home right now (long story, i wont go into detail but it was court ordered for the time being and i'll leave it at that). kid dreams about making his 9th grade football team. he is from the hood (in other words no money) but thanks to sites like yours, i am gonna be able to teach and educate my kid about how to get into phenomenal shape without having any money.

long story short, you RULE!!!! i love your site and i'm tryin to spread the love homie!!! =-)

many blessings to you brother.

Blake
via myspace

I love getting emails like this - where folks decide they want to make a change in their life, and they go out and do it.

This just goes to show what can be done if you have the desire. You don't need fancy gyms or expensive equipment. You just have to have the desire to get better, and the work ethic to make it happen.

What's even better about this story is that Blake is unselfishly helping others. By putting in the work himself, he's helping kids achieve their dreams - and ones that might not otherwise get a chance.

Kudos to you Blake - keep kicking ass and taking names. Be sure to let us all know when the boy you're training makes the team, and how well he does!!

Wiggy

Ab Wheel Progression Tip

Recently over at mixedmartialarts.com, a poster asked about how to progress on ab wheel rollouts. The question was about how to progress from kneeling rollouts to standing rollouts, but this tip can be applied to even getting to full extension on kneeling rollouts.

Here was my response:

Position yourself facing a wall so that the wall is just far enough that you can roll out and touch it before you fail. e.g. - say you can roll halfway out before you fall, position yourself so that you roll out halfway before the wheel runs into the wall.

Train at this position and creep your way out away from the wall over time as you get stronger.

Let me know how it works out for you.

Wiggy

Best. Snack. Ever.

Ok, we all know that eating healthy can not always be the most enjoyable thing. Usually, good for you doesn't usually equate to tasty. (I'll never forget being a kid, watching the cartoon "Muppet Babies", and Baby Rowlf saying something along the lines of, "Why is it that when food looks ugly and tastes like dirt, grown-ups say it's good for you!?" hahaha)

Well, I have something you're going to like. It's not a complete solution, but man, you're going to like it.

A good diet will be high in protein, with low to moderate amounts of carbs and healthy fats. A good source of protein is non-fat cottage cheese. One serving has roughly 13 grams of protein, only 4 grams of carbs, and no fat. The problem is that a lot of people don't like cottage cheese - they just don't like the taste.

Well, this will change everything.

Go out and get a large container of non-fat cottage cheese. Add in a package of Fiesta Ranch salad dressing mix (the powder). Mix well.

Voila! You've got one of the best snacks you're ever gonna find. Personally, I can it just like that with a spoon, no problem. But you can use it all kinds of ways - toss some on some lettuce or spinach for a good salad (add a can of water-packed tuna, and you've got a GREAT high protein, low-calorie meal that will fill you up and get plenty of roughage into your system). Spread some on organic bread for a good sandwich. Or use it as a dip for veggies or (as long as you can restrain yourself) your favorite baked snack cracker.

And the whole thing won't cost you but a couple bucks.

Go to the store and get some now. You won't be sorry.

Wiggy

ALWAYS Find a Way to Win

Man, I had a GREAT workout planned for today. Was gonna do some hard conditioning. Start off with a decent warmup, then some DB Snatches and DB Swings. After that, this 20-Minute Workout. Then, depending on how I felt, either a hard one-mile run, or an easy two-mile jog.

The workout started off good. Got through the warmup, and a few sets into some Snatches and Swings. Was finishing off a set of Swings when...

AAAARRRRRGGGGHHHHHHH!!!!!

Something in my left lower back had tweaked.

I immediately dove to the floor. I could feel my lower back tightening up. Not good.

I knew it was nothing major - I hadn't injured myself, but something sure wasn't right.

I lied there for a minute or two, catching my breath (I was still sucking wind from the Swings). My back was still tightening up.

I knew I'd better get to stretching it, so I eased into a few real basic stretches and yoga poses. This lasted probably 15 minutes.

After that, it was feeling loose, so I got up and started moving around. I knew I wanted keep moving - at least for a little while. The more it tightened up now, the worse off I was going to be later.

I did some calisthenics (pushups, squats, and even a few squat thrusts - those might not have been the greatest idea...d'oht!) and kept doing some stretches and yoga poses. Then it was outside where I jumped gingerly on the kids' big trampoline. I was feeling good now. I could still feel the back...it wasn't terrible, but wasn't good, either. But, I knew I still had to get some activity in.

So, the course I had planned to jog (a little over two miles), I ended up walking instead. It was a very brisk walk - just shy of "power-walking."

By the time I was done, I was feeling pretty good. I had gotten a decent workout in, and my back felt Ok. It's a little tight now, and I've got ice on it (BBBRRRRR!!!!), but I'll be fine. Some more stretching and yoga poses are in store for later this afternoon.

What's my point in all this? ALWAYS find a way to win.

I could've stopped, given up, and said "no more today." Instead, I used my head. I knew I had to get some work done, yet I didn't want to risk injuring myself. So, I figured out a way to make it happen.

Ever have one of those days where you just don't feel like doing your scheduled workout? Maybe you're supposed to do some complexes for conditioning, but would rather just lift heavy instead. Or maybe you're supposed to run, when you'd rather do some calisthenics. Or maybe, instead of 2-4 different back exercises, you'd rather just do a whole crapload of pullups.

Guess what? There's nothing wrong with that.

Sometimes you're body needs something different - you need to learn to listen to it. Your body is a lot smarter than you think it is - most times it'll tell you what it needs, and when it needs it.

Now, don't confuse this with laziness. Just b/c you don't feel like working out one day, doesn't necessarily mean you shouldn't. Yeah, you might need a day off. Or, you might just need to do a different type of workout that day. I've had plenty of days where I've hit the weights, felt weak as could be, decided to make it a volume day (instead of a heavy day) and came away having a GREAT workout, being more pumped than ever to hit the weights the next day.

Don't do anything stupid so you'll get injured. I could've gone back to lifting today, and that would've been one of the dumbest things I could've done. But, do find a way to still get something done.

Just use your head, and know the difference between what your body needs and what your mind wants.

Wiggy

New Article at New Site!!

I've recently been asked to start writing for a (relatively) new MMA site - http://www.mmatraining.com

My first article - "Philosophy, Complexity, and the 'Regular Joe'" has just been posted. Check it out:

http://www.mmatraining.com/fitness/philosophy-and-complexity.php

Stay tuned for more of my articles at MMA Training.com, in the near future!

Wiggy

New Article at MMA Weekly

My new article, "Quit Being So Lazy!" is up at MMA Weekly. Check it out:

http://www.mmaweekly.com/absolutenm/anmviewer.asp?a=6257&z=13

Wiggy

New Articles + Some Great Testimonials

Been getting some GREAT testimonials for "Working Class Fitness - The Programs" as of late.

Here are a couple that really stand out that I've gotten recently:

"I just wanted to thank u for all your help with the programs my training went awesome for my fight. I was strong As A MOOSE!!!...i came out and was kicking his ass thanks to my new found super strength...everybody asks me how Ican be so strong at 185 and i refer them to you!"
Adam Rothfelder, professional MMAist
(on his S&C training using workouts directly out of "Working Class Fitness - The Programs")

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"I am training for MMA, I wanted to get into shape for it. I ran into this and I couldn't pass it up! To sum it up, BEST MONEY I EVER SPENT! Case closed! I just finished Program #1 - before, I couldn't even power clean 135, couldn't even bench 135, couldn't deadlift 315! After this program I can easily clean my bodyweight (170)! I can bench 185! I can even DB Push Press a 95 LBS. dumbbell! I can deadlift 445! I mean these are new strength gains too! But if your an ordinary guy who wants to be fit, or training for MMA, Wrestling, whatever your sport, this is for you! The workouts are fun and creative too! I cannot wait to see what gains I get using these programs in the future!"
Novecek
novacek04@*********.net

Just goes to show what a lot of hard work can do when it's applied properly. I get SO EXCITED when I think of what others can do on these programs!

Here are a few more...

"I just read your latest column at mmaweekly I want to compliment you on passing on such a simple yet brilliant point. Having trained a lot of collegiate and professional athletes in my previous career as an Athletic Trainer and Strength Coach it illustrates a great tip to use in making a work out super efficient...Your column also got my mind going as a chiropractor (my new career). The idea of alternating obviously works well in my mind b/c it allows for both sides of the body to get in a similar work out. I also really like the idea of how this simulates the nervous system especially proprioceptors in the muscles and also mechanoreceptors in the individual joints. I think this would be a huge added benefit and will probably be a great form of preventive medicine. I was also thinking that the short break it takes to change hands would also mimic fighting since you seem to quite often have a brief rest while you change posture or set up your next attack or defense. Thanks for stimulating my brain with your tip. I enjoy and share your philosophies when it comes to functional training, hard intelligent work and most importantly proper rest. All the best,"
John
trainerjl@********.com

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"Hey man wuz going on??? Well my name is Travis Oliver right out of Newport News, VA And I'm training to become a MMA fighter!!!! Im 6-1 in submission grapplin and I'm 0-1 in mma. I lost cuz I was not in shape. Every since I lost that fight I been trying to find a good work out program, then I came across your web site and I have to say your program is the sh!t!!!"
Travis Oliver
via myspace

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"Thanks, just finished printing it. Very nice. This is the best program I have ever seen. The detail is amazing. I love having everything all planned out for me. All I have to do is put in the work. I look forward to killing myself soon. Thanks again."
Aaron Bonafede
the951bonafedes@**********.net

I just updated my Articles page with a bunch of columns I'd written for MMA Weekly. Posted over 15 articles just today. Did the same thing a couple weeks back. If you ever missed an article, go HERE to check it out.

Got plenty more good stuff in the works. Stay tuned...

News, Rumors, Updates, and Other Good Stuff...

Hey Folks,

Yeah, I know - it's been a while since I posted here. Sorry about that. Life has been sort of a whirlwind the past few weeks. I know, I know - it's no excuse, but it is what it is. Anyway, let's get to some good stuff!!

-I'm home from Iraq - FOR GOOD!!. WOOOOO-FREAKIN'-HOOOOO!!!! Yeah, I'm no longer working for the govt. contractor in Iraq. The job was Ok, and the money was good, but enough was enough. It's time for me to be home with my family. I was out there off and on for roughly 2.5 years - the wife and kids really wanted me home, and I really wanted to be home. You never know how much you miss little things until they're just not there, or you just can't do them.

It was kinda funny, actually. I'd only been home for a couple weeks, and a job recruiter called me up, offering me a very similar job (only in a managerial role!) doing contract work. Though this work wasn't going to be going overseas - it meant going to Iowa (and I live in North Carolina). I contemplated it, but in the end, turned it down. If I was going to do something along those lines, I might as well have stayed in Iraq...

Either way, it's GREAT to be home!

-Training has been going, well...spotty. Coming back home for good has meant certain adjustments, and I've been having a hard time getting into a good "groove" for training. That's all behind me, though - I've got a good plan now, and things are going GREAT!!!

-"Working Class Fitness - The Programs" has been doing very well. (If you haven't checked it out yet, you'd better get your kiester over to HERE and check it out!) I've been getting some GREAT testimonials from people using the programs - I'll be putting some up in the coming days.

-While I was in Iraq, I came up with a new method of laying out workout plans. Out of all the stuff I've done or put together, I think this is going to be the best. This wouldn't replace something like my 8-week workout programs, rather would be a huge complement to them. More on this in the very near future.

-I've had a chance to do some more of the whole "myspace" thing since I've been back. It's pretty cool. If you've got a myspace page, look me up - http://www.myspace.com/workingclassfitness. We can be "friends" - LOL.

-Keep your eyes peeled to my site, this very blog, and my myspace page - some HUGE changes coming - also in the very near future.

-Want to pass on this little tip for you - when you're doing your Over-Head Pressing work with Dumbbells (this could be presses, pushpresses, jerks, whatever), keep the DB in a neutral position. This means that instead of having the handle along your body (in an "east-west" position, if you facing forward="north"), it's in the "north-south" position. This brings the triceps a little more into play, but it keeps your elbows in front of you during the movement. Keeping the elbows in front of you keeps your shoulder in a more advantageous position, and keeps your shoulder in a much SAFER position. This will be much easier on your shoulder girdle over the long haul.

Well, that's it for now. More coming VERY soon, though.

Train Hard, Rest Hard, Play Hard-

Wiggy