New Article Up at MMA Weekly

My new article, "Building Up Your Pullups" is up at MMA Weekly.

Check it out:

http://www.mmaweekly.com/absolutenm/templates/dailynews.asp?articleid=7002&zoneid=13

Wiggy

Why I Like Lifting Weights

It's hard to believe that the 2008 Summer Olympics are now over. It seemed like forever we heard about the Bejing Games, and the impact certain athletes were going to have. And in a flash, they were gone.

Some pretty amazing things happened at these Games. Michael Phelps wowed the world as he won 8 gold medals, Usain Bolt bolt became the fastest man in the world with his 9.69 second 100m dash, and the "Redeem Team" lived up to their name, winning the gold medal, bringing the USA back to the "head of the pack" in the world of basketball.

As I watched the Games - and I watched as much of it as I could - I was reminded of something that I learned long ago, and that though I hadn't forgotten, had sort of...not remembered.

What was it? Why exactly I love to lift weights.

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Want to read the rest of this FREE article?

Then click here now:

http://www.workingclassfitness.com/likeliftingweights.shtml

Train Hard, Rest Hard, Play Hard-
Wiggy

PS - If you like lifting weights too, then check out http://www.workingclassfitness.com for great workout programs!

The Body Becomes Its Function

If any of you read professional bodybuilding magazines back in the late '90s, you probably saw ads for the "Serious Growth" books. These books were by Leo Costa, Jr., Dr. R.L. Horine, and later Tom Platz. There ended up being some 4+ books in all, and were (supposedly) based on methods that they had learned from Bulgarian Olympic lifting coaches, and had applied to bodybuilding.

Now, I'm not sure how accurate the idea that they were inspired by Bulgarian principles is, but there were some good ideas in these books, nonetheless.

One of the principles that they (again, supposedly) learned from the Bulgarian coaches was that the "Body Becomes Its Function." They felt that if the body was trained enough to perform a certain function, that it could almost "become" that function.

In more simple terms, what it means is that whatever you train, you'll become better at.

Simple concept, right? It should be, though many times it's not viewed that way.

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If you'd like to read the rest of this FREE article, just click on http://www.workingclassfitness.com/bodybecomesfunction.shtml and check it out!

Train Hard, Rest Hard, Play Hard-
Wiggy

Need Some New Equipment??

If you're in or around North Carolina, and need some new equipment, then you should seriously check this out.

A good buddy of mine, Andy, has picked up a bunch of PRO-grade equipment from a university weight room. He got a bulk deal, and doesn't need all of it, so he's looking to unload some of it.

He's got got York bench and rack combos for sale, and here is his description:

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This equipment has a little age on it. It came out of a collegiate weight room. They are EXTREMELY heavy duty pieces of equipment.

The squat rack has adjustable hooks and spotter pins. So it can be used for squatting, benching, as well as rack pulls, rack lockouts and other concentric work.

It is lower profile than a standard power rack and could fit in a room with a low ceiling. The rack has weight plate holders on both sides sized for olympic weights. It also has two olympic bar holders built in.

Dimensions are:

2" x 3" steel frame
48" wide at rack but with plate holder attachment its 71" wide total
46" front to back length
78" high
Weight = ??? A lot

The bench has blue upholstery, is 0-90 adjustable with spotter foot plates, handles and wheels to roll it around...which you will need because it weighs over 100 pounds by itself! Like I said, it is HEAVY DUTY. There are some signs of wear but nothing that affects the usefulness of the bench. The bench is designed to fit inside of the rack or can be wheeled out and used as a freestanding bench. This exact bench is sold by Perform Better and retails for $499 new for just the bench. You can see it here:

http://www.performbetter.com/detail.aspx_Q_ID_E_4644_A_CategoryID_E_464

Obviously the weight of these items makes shipping out of the question so this is for pickup only. I am located in Thomasville NC.

If you want to add some heavy duty commercial grade equipment to your home gym at a fraction of the price of what it would cost new, this is the way to go.

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(pics of equipment are below)

Andy is asking $600 per combo - rack and bench. Though this equipment isn't new, it's still in great shape, and new would cost you probably in the range of $1700-$2000.

If you're interested, email Andy - andyhepler@mindspring.com

Tell him Wiggy sent ya... ;-)

"This Bud's For You"

Relax, relax - I'm not talking beer. LOL. I'm talking about my new article up at MMA Training.com: "This Bud's For You - Why 'Regular Joes' Should Be Doing MMA Workouts"

Check it out here:

http://www.mmatraining.com/fitness/this-buds-for-you.php

This doesn't just apply to Bud, though. If you're the "regular joe", then you need to give this article a good, hard read...

If you're interested in the workout programs Bud will be using, click on http://www.workingclassfitness.com to jump on the bandwagon!

Train Hard, Rest Hard, Play Hard-
Wiggy

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