Running My Tail Off....

That's what I've been doing as of late, anyway. :-)

The past few weeks have been pretty hectic out here in Iraq. I mean, work is usually somewhat hectic, but the incoming IDF has been worse. That means more time in the bunker (esp at night) and less sleep. They've also installed a new security systems that warns us of pending incoming IDF. They're having trouble with though, as we're getting a lot of false alarms. Better than the real thing, but still wreaks havoc on sleep.

That said, I've drastically altered my workout plan.

Waiting until after work to get my workouts in just wasn't cutting it anymore. I was getting too tired, and couldn't put the "oomph" into them I knew I needed to. However, at the same time, I didn't want to be doing too much work overall, as I knew that stress levels overall were kinda running me ragged, and even though intense exercise helps me lower/work off stress, there is a fine line between working stress off, and still burning yourself out from simply having just too much on you.

So, as of about 16 days ago (I started when I was 80 days out from going home for Christmas - now I'm at 64 WOOHOO!!!), I started just working out at lunch. Workouts are usually no longer than 20 mins in length - 25 at the most. This is, if for no other reason, that I don't have that long for lunch, and with a small gym near my hooch, I can leave the office, get to the hooch, change clothes, hit the gym and workout, back to the hooch for a quick shower, and back to the office in about 40 mins.

I've dropped most of my strength training altogether. I've got plenty of strength, and gain it back pretty quick when I start focusing on it again. I don't like to neglect areas of training, but given my situation, something had to give - and this was it. I'll do strength work at most once a week or so.

What my workouts have been are hardcore conditioning - based on my MFD (Medium Fast Distance) and/or "Density Conditioning" principles. Each day changes - some days it's incline interval sprints on a treadmill. Some days it's 15 mins. "balls to the wall" on a Concept 2 rower followed by 5 mins. even more "balls to the wall" on an elliptical trainer. Some days it's bodyweight circuits a la Program #5 from Working Class Fitness - The Programs, or the complexes out of Program #1.

I train everyday, taking a day off when I need to - usually once every 3-4 days. This ends up being 5-6 days of hard training per week.

Doing this type of training is doing wonders not only for my conditioning, but as I'm varying the type of movements, and still using (many times) some sort of resistance-based exercise, muscular and strength-endurance is going sky high. And work capacity feels GREAT.

I've also reduced my diet a little - a smaller breakfast (usually a couple cold cuts and some mixed nuts - maybe a piece of fruit). No lunch (too busy training). By the time dinner comes around, I'm one hungry dude. So I eat what I want. I try to keep sweets out of the picture (have them maybe once-twice/week - not ideal, but again, out here, sometimes something just has to give). I eat mostly meats, but don't eliminate carbs totally. And most of the stuff out here is fried (nobody ever said DFAC food was healthy). A typical dinner for me might be buffalo wings, onion rings, a grilled chicken breast, and half of one of those small frozen pizzas. If I get hungry in the afternoon (which happens a lot), I'll graze a little on sunflower seeds in the shell. If you saw my last newsletter, you'll know I'm a big fan of them and why.

Not even close to being considered a "good" diet, right? Results so far? I'm down ~15 lbs. in 16 days. I plan to drop even more by the time I get home. I'll let you know how muc it ends up being.

I must be doing something right. :-) Imagine if things were a little more low-key, and I could give full-effort to Program #5 (the bodyweight program)? Or better yet, Program #6 (the overall program for mastering bodyweight)?

I'm telling you - the workout programs I design work. And I'm living proof. All it takes is hard work.

Wiggy

PS - If you're a newsletter subscriber, the $10 deal still goes. Wanna get Working Class Fitness - The Programs for $10? Click HERE to find out how...

New MMA Weekly Article

In case you didn't see it, my new article "Working Smart or Working Hard" is up at MMA Weekly. Check it out.

LINK

Wiggy

PS - Don't forget the deal I'm running - get Working Class Fitness - The Programs for ONLY $10! Just go to www.paypal.com and send $10 (USD) to sales@workingclassfitness.com

Ok, I'll Just Post It...$10

If you get my Working Class Fitness Newsletter (the link to subscribe is over on the right side of the page), you know about the deal I've been offering on Working Class Fitness - The Programs. You can get it for $10. Yep - that's right. TEN BUCKS. That's almost 75% off.

The response via the Newsletter has been AMAZING so far. I want to tell even more folks about it, so I figured "What the hell - I'll just post the deal on the blog."

So here is what I sent out in the newsletter...

**********************

Well, let's get into the deal I have for you. Trust me when I say this is probably the best deal I've ever offered.

You know how above, I was talking about Instinctive Training, and how sometimes you have to go with that "gut feeling?" There might not be a rhyme or reason to it, but you just know that you're supposed to do something?

Well, for the past few days, I've had a gut feeling about a few things - and doing this is one of them. I'm not sure why I'm supposed to do this, but I just am - so, I'm going to.

I've been extremely fortunate in areas of my life as of late, and I want to "spread the wealth" (for lack of a better term). So, that's why I'm offering up my best-selling "Working Class Fitness - The Programs" at a HUGE discount.

Normally, "Working Class Fitness - The Programs" goes for $39 - and it sells like hot-cakes...as it should - that's a helluva deal. But I won't get into all that - you can read my ad copy on www.workingclassfitness.com for that.

Here is what I'm going to do - I'm not going to offer it for 25% off. Not for 30%. Not even for 50% off. How about ALMOST 75% OFF!!!!

Yeah, you read it right - ALMOST 75% OFF!!

For a limited time (and I don't know how limited) you can get "Working Class Fitness - The Programs" for $10.

Yeah, you read that right, too - only TEN BUCKS.

Like I said, though - the offer is going to be limited. I'm not sure how limited, though. It could only be a day, it could be until this weekend, it could be a week - I just don't know. So you'd better jump on this one RIGHT NOW!!

Why am I doing this? Again, because something in my gut is telling me to. I want EVERYBODY to be able to get into great shape. My programs can help them. And at $10, there's no reason not to. If you say you can't afford the $10, then it's *you* who is choosing not to do it.

As great of a deal as this is, you *do* have to do a little work for it. I don't have any sort of fancy order page, or specialized form for this deal. If you want the deal of a lifetime, all you have to do is go to www.paypal.com, and send $10 (USD) to sales@workingclassfitness.com

This is for Working Class Fitness Newsletter subscribers only though, so when you make the payment, make sure you put "Newsletter Special" in the little comments section.

This deal is only available through PayPal - if you don't have a PayPal account, or don't want to use PayPal, then I'm sorry. I guess you're outta luck. But for the PHENOMENAL DEAL you're getting, isn't it worth getting over yourself just for a few minutes?

Like I say, go to www.paypal.com, and send $10 to sales@workingclassfitness.com

You'll spend more than $10 on a lot less usefull things - and probably today. Why not get something that will help you get into the best shape of your life?

**********************

So that's the deal. PayPal $10 to sales@workingclassfitness.com and you'll get Working Class Fitness - The Programs.

But don't mess around - I probably ain't gonna be doing this much longer...

Wiggy

Last Night's Workout - "Get Stupid"

Every now and then I decide to just have a real kick-ass workout, and just get kinda crazy. These workouts usually just kick my tail up, down, left, right, and everywhere in between. When I do these workouts, I calling them "getting stupid."

Well, last night, I decided to "get stupid." :-)

I wanted to do some bodyweight/circuit type stuff before some conditioning, so here is what I did.

-Burpees Plus* x 50 (not sure how many sets - 6 total, I think - rest was no more than 30-40 secs between sets)

*What I'm calling "Burpees Plus" are probably called other names around the internet. Each rep started standing holding a pair of 35 lb. DBs. Squat down, put DBs on floor, and kick feet back into wide stance. Do a pushup holding onto DBs. Then Renegade Row each DB once. Kick feet back forward to outside of DBs. Thrusting with the hips, clean both DBs to shoulders. Lower DBs to waist. This all = 1 rep.

After resting a couple minutes, I some conditioning:

-MFD on elliptical trainer x 20 mins

I'm not sure how fast I was going in terms of MPH or anything along those lines. I just put the resistance level on "4" (not overly hard, but not easy either - kinda like running in sand a couple inches deep) and kept RPM at 75+.

By the end I was beat, but felt great. Today I'm not sore, but have that kinda "tingly" feeling all over - I know I worked every muscle last night. :-)

Tonight it'll be strength work followed some more conditioning.

Wiggy

PS - I'm thinking of switching up my workouts a little to a slightly modified version of Program #6 from Working Class Fitness - The Programs. What's Working Class Fitness - The Programs? Just the most kick-ass workout programs you're ever gonna find. Want to master your bodyweight? This is the way. Go to www.workingclassfitness.com to find out more.

New Edition of "Working Class Fitness Newsletter"

I just sent out the new edition of the "Working Class Fitness Newsletter." In this issue, I discuss Instinctive Training, why Sunflower Seeds can be a great diet snack, and how to get almost 75% OFF of Working Class Fitness - The Programs.

Yeah, I said almost 75% off. No catch. It's just what I "had to do." Better hurry, though, if you want to take advantage.

Not a subscriber? Sign up link is just to the right. I'll make sure you get a copy ASAP.

Wiggy

Is Strength Overrated?

About a week or so ago, there was a thread over at the mma.tv S&C forum where somebody asked what a good strength-training program would be for wrestlers.

Another forum member then posted the following:

I've recently been told that "limit strength", aka the amount one can lift for 1-3 reps, is vastly overrated for grappling/fighting. From what these guys say, Metcon workouts, i.e., Javorek complexes, kettlebell workouts, and Crossfit-type workouts are more beneficial for developing the energy sytems and strength used in wrestling/grapppling/fighting.

Here was my response:

"I've recently been told that "limit strength", aka the amount one can lift for 1-3 reps, is vastly overrated for grappling/fighting."

I'm SOOOOOOO tired of hearing this.

Yes, conditioning (as is overall conditioning - cardiovascular/cardiorespiratory, muscular, strenth/power-endurance, etc) is more beneficial than limit strength.

HOWEVER, if your limit strength levels are way under par - i.e. you simply aren't strong enough to compete, then you'd better do some strength work. I'm not saying it's all you should do, but the trend/tendency I'm seeing is to shy away from limit strength work altogether - which is just as foolish as doing nothing but limit strength work.

Two different forum members later posted:

Wiggy, I'm just as tired about people talking about how much they bench. The vast majority of guys ignore the conditioning part of S&C, that's why there is so much talk about how limit strength is overrated.
[Edit: I'm not disagreeing with you, I'm just venting]

and

A nice article, and it applies just as well to MMA. The skill portion trumps all. Both strength and cardio are only necessary at the minimum levels. There's no point in spending ,ore time on conditioning and strength than you absolutely need, when your skills are so critical. Just look at Rich Franklin vs Anderson Silva....
http://www.higher-faster-sports.com/speedtraining.html

Now the rest of this article might seem to contradict what I'm about to say but I'm gonna say it anyway. I know a lot of people reading this are gonna be football players who want to get faster and there's nothing wrong with that. I'm gonna talk about getting fast. Yet before I begin, I want to say that I believe a lot of people would be better off paying more attention to their game instead of obsessing so much about their "40 times" and all these other "measures" of athletic ability. If you want to be a football player then be a football player. Learn the ins and outs of the game of football and learn to play your position with technique. There are 2 speeds in the game of football. Fast enough and too slow. Either you're fast enough to play or you aren't. Same goes for size and height. Either you're big and tall enough to play at a certain level or you're not. At each level the minimum requirements increase. Yet as long as you meet the minimums for speed, height, and weight, the rest is about football.

There are damn good running backs in the NFL like Priest Holmes who ran 4.75 over 40 yards and other guys that ran 4.2s. That's a pretty wide range. There are "smallish" all pro cornerbacks running "slow" 4.65s. Any improvements you can make in your football playing technique and knowledge will improve your game speed just as much if not more then improving your straight ahead sprinters speed will.

Double post, but basically you only realy need to depend on strength training if you're being overpowered. Basic lifts work just fine. In Rippletoe's programming book, he makes the point that very few athletes need super specialized programs. After all, most of them don't focus on strength training year round.

Super specialized kettlebell/olympic specialization/reverse wave cycling periodization/whatever super advanced technique mainly returns the most to the professional athlete who gets paid enough that the investment is worth it financially...

To which I replied:

Todd,

I agree with you, but it just seems to be one extreme or the other. People go from "how much can you bench?" to "you don't need to do strength work." It's neither one - you actually *need* to do both.

I guess it kinda goes back to an article I had published not too long ago at MMA Weekly about "fanboys" - I'm tired of people jumping on a bandwagon, and thinking that all they have to do is "this" or "that" or they never have to do "this" or "that." It just kinda grinds my gears...

manfromyard,

I agree with what you're saying, but unfortunately, football ability isn't the only factor(s) considered when getting into the NFL, or these days, a good college/university scholarship. Guys can go to the combine, score really well on test that really don't have much (if any) bearing on how they play the game of football, and it can (in the case of the pros) make them millions of dollars. That is why there is so much emphasis on many of these things as it relates to football - not b/c it can make you a better player, but it can make you money (either pro or in the form of a scholarship).

You do bring up a good point though - many coaches discuss speed (I see this with a few EliteFTS coaches) as the ability to run fast. That, IMO, is only one component of speed. Take a boxer - you can't sprint/run fast, as there isn't anywhere to run to! But you can be quick to avoid getting hit, and hitting your opponent. Now, I realize that a lot of this might be reaction time (as opposed to power induced speed), but if you can't move your body, you can see something coming all day long - you still won't get out of the way.

*shrug*

To boil it all down - you can't depend on just strength, just endurance, just cardiovascular conditioning, or "just" anything else. You need to be complete in order to compete.

Wiggy

PS - If you wanna be "complete" then be sure to check out the workout programs that will help you master bodyweight like you never thought you could...

Last Night's Workout + Thoughts on Program Design

Had a KICK-ASS workout last night:

Strength Work:

-Weighted Dips x 25 reps (as many sets as needed - in this case 3)
-Bent Rows x 25 reps (2 sets - REALLY strong tonight)
-DB Snatch x 15 reps (2 sets)
-Tuck Jumps over a bench x 10 reps (1 set)
-DB Curls x 20 reps (3 sets)

Conditioning:

-MFD on Elliptical x 20 mins

***************************

These simple, yet hard workouts are going great. I'm currently using a 2-day split. Day 1 is Strength + Conditioning, as in the above. Day 2 is Circuits/Complexes + Conditioning in the form either MFD again or intervals.

I'm using the 2-day split basically b/c work is so hectic and erratic. I never know when I might have to work OT, and seeing as how I'm working 12 hours (don't leave the office until 7:30-8:00 pm EVERYDAY) as it is, OT = late. And if we get IDF in the middle of the night and have to go to the bunker, well, that means little sleep.

A 2-day split is good b/c I just keep going until I need a day off. And if I can't get to the gym or a day or three, then I'm never getting "behind." Rather, if I was working on let's say a 4-day rotation, I might be constantly getting behind, doing workouts when they're not scheduled, etc.

For example, if you take a look at the Sprinting Program in Working Class Fitness - The Programs, the lower-body strength work was designed to be done so many days after the sprint work. This is for maximum recovery for both.

Well, in my case, I can't always stick to a certain program like that. So, the 2-day split I have put together lets me never really get "behind." There are more effective ways to train, but this is going great for me in the circumstances I'm in.

And as far as choosing how to put the program together, I sort of merged principles of Programs #5 and #6.

Wiggy

PS - If you want Workout Programs that make what I'm doing look like crap, then be sure to hit up my site and see what Working Class Fitness - The Programs is all about, and why people all over the WORLD are mastering their bodyweight like they never thougth possible!

Last Night's Workout

Didn't really feel like working out last night (haven't been sleeping well as of late), but knew I had to get *some* work in, so I went in to just do some easy conditioning. After I got started/warmed up, I ended up feeling pretty good. Just goes to show that you have to really pay attention to yourself - there is a big difference between needing a day off, and just being lazy. Had I really needed the day off (which I knew I didn't), I've been training enough to know that soon after getting started, my body would've told me "Nope - this is a no-no. Take it easy today." And it didn't tell me that.

Conditioning on Treadmill

-5 min easy warmup

-Intervals: 40 secs sprint, 20 secs rest
*Repeat 10x

-5 min cool down

Then I did 3 rounds of a workout called "The Magic 50" from Ross Enamait:

-Burpees x 10
-DB Snatch x 5 (each side)
-DB Swing x 5 (each side)
*Repeat 3x

Ended up having a great workout!

Wiggy

New Article at MMA Weekly...

My new article, "Russian Mumbo Jumbo?" is up at MMA Weekly. Check it Out.

LINK

Wiggy

Life Imitates Art? + Last Night's Workout

You know how when a movie is made, and then something in real-life happens that is very similar, they say that "life is imitating art?" Well, that sorta happened to me yesterday.

You know how I'm always saying that for us "regular folk," you never know when physical challenges might arise, and you have to be in shape to meet them? Well, I like to not to only be able to meet them, but crust them like an ant, but that's another story... ;-)

Well, yesterday (and I won't bore you with the long story as to why/how), I ended up on "sandbag detail" here in Iraq. Basically, we're hauling and stacking sandbags for Force Protection reasons. Now, these sandbags aren't heavy (probably between 10-15 and 35-40 lbs. each, depending on how much sand was put into a bag.

The way it worked was simple, there would be a pallet of sandbags, and we'd line up, handing them from one person to another assembly-line style, until it got to the end of the line, who did the stacking. The work wasn't "hard", but it was hot out, and it was fairly consistent. Keep the bags moving, keep the bags moving...

If you weren't in shape (and there were a few guys out there who weren't!), you'd get winded pretty quick, and tire easily. Not me though - I felt great. I look at this sort of stuff as a workout - and always try to outwork everybody there. In fact, I started "talking trash" to the other guys to see who could keep up!

We only ended up being out there for an hour, but some of the guys were toast. I've seen one or two today, and they're tired and sore. Not me though - I felt great and was "itching" for more! In fact, it seemed to tune me up for the night's workout!

A couple hours later, here is what I did:

Strength Work:
-Weighted Dips x 25 reps (as many sets as needed - 3 sets)
-DB Snatches x 25 reps each side (4 sets)
-DB Curls x 20 reps each side (4 sets)

Conditioning:

-MFD on Elliptical Trainer x 25 min

Prehab:

-Band Cuban Presses: 2 sets x 12 reps

Got done, took a shower, and felt AWESOME! I'll be back out there loading sandbags today - can't wait! ;-)

Wiggy

Personlized Programs

I'm thinking of taking a couple of online personal training clients.

If you'd be interested in having my personally designing your fitness program, let me know. Send me an email - wiggy [at] workingclassfitness.com

Price and how many clients I'll take on is TBD, depending on how much interest there is.

Wiggy

Last Two Workouts

Here's my last two workouts:

Monday - 03-Sept-07

Strength Work:

-Weighted Dips x 25 reps (as many sets as needed - in this case 4 sets)
-DB Rows x 25 reps each side (4 sets)
-Snatch Grip DL x 25 reps (5 sets)

Complex (a DB version of John Davies' Bear Complex):
-1 DB Snatch/Front Squat: 3 x 1/2 (each side)
-1 DB Snatch/Front Squat: 3 x 2/1 (each side)
-2 DB Front Squat/PushPress: 3 x 1/2
-2 DB Front Squat/PushPress: 3 x 2/1
-1 DB Snatch/PushPress: 3 x 1/2 (each side)
-1 DB Snatch/PushPress: 3 x 1/2 (each side)

Conditioning Finisher:

-Elliptical x 10 min @ *easy* pace

Tuesday - 04-Sept-07

Conditioning on Elliptical Trainer:

-5 min warmup

-1 min VERY hard pace
-4 min medium pace
* Repeat 5x

-5 min cooldown

This will be the type of workout program I'll be on the for the next few months - probably until I come home for R&R just before Christmas. Basing it on my Program #1 from "Working Class Fitness - The Programs", I like the 2-day split, as it gets a lot done quick, is easy to focus on, and if I have to skip a day here or there for whatever reason (you can never totally depend on any schedule out here), then I'm not "behind" or out of order - I just pick up where I left off.

Like I said in my last post, I'll be doing some traveling soon, and am not sure of whether or not I'll be able to hit the gym while doing so, so I'll be hitting this hard until I leave.

Wiggy

Updates

Man, what a week or so. First I was supposed to travel for some short-term work to another site. After roughly 36 hours of last-minute plans, changes, updates, and hurrying, I was right back at my desk at my current site - gone nowhwere and got nothing done. ;-) My trip has actually been re-schuduled, so I'll be traveling soon to work a few days at another site.

Then I tweaked the @#$% out of my lower back, and had a hard time even walking for about 4 days. I'm not sure what I even did - I just woke up one day and I was twisted up like a pretzel. I'm not much on taking medicine if I don't have to, but I gotta say, I was eating motrin like peanuts, lol!

Well, now I'm better, and got back to working out a couple days ago. Check my next entry (which will actually be above this one) for my last couple workouts. As I probably won't be able to workout while I'm traveling (at least I won't be able to hit the gym, I'll crank out some basic squats, pushups, and such in I have some space in wherever living quarter they set me up in), I'll be hitting the workouts really hard the next few days.

I was sorry to hear that Arthur Jones recently passed away. I don't necessarily agree with everything that Jones espoused, but I give the guy credit for the guts to buck the status quo, and drive forward with what he believed in. And the guy made a bunch of coin in the process.

106 more days before I'm back in the States for R&R. It's still a little way off, but the end is in sight... ;-)

Wiggy

*This* is Mastering Bodyweight...

I've been out of the loop since leaving the States for the Middle East, so I'm just now finding out about this.

Y'all know I'm a big "Ninja Warrior" fan on G4. Well, I guess G4 is sponsoring a contest to send somebody from America to Japan to compete in "Sasuke" (as "Ninja Warrior" is known in Japan).

Here is an entry video from Bryant P. of Waipahu, HI.

I've talked about "Mastering Bodyweight" a number of times - this is a PERFECT example.

Enjoy!



Wiggy

New Edition of "Working Class Fitness Newsletter"

I've just sent out a new edition of my "Working Class Fitness Newsletter" entitled "Are You A Hero?"

If you're not on my newsletter list, click on the newsletter link at the right, and I'll make sure you get a copy ASAP.

Wiggy

Last Night's Workout - 22-Aug-07

Last night's workout was a combination of strength training and "Tonnage Training." Here is how it looked:

Strength Work:

-Bench Press: 8 sets x 1 rep
-DB Rows: 8 x 1 (each side)
*alternate sets of each exercise

Tonnage Training:
-Behind Neck Press (Snatch Barbell into position, and then press) x 10
-Curls x 10
-Hang Clean x 10
-DB Triceps Extensions x 10 (each side)
-Sumo Deadlift High Pulls x 10
-Tuck Jumps x 10
*Rest 30-45 secs between exercises. Entire circuit was performed 5x. Tuck Jumps were done with just bodyweight (no external resistance). DB Triceps Extensions done with 30 lb. dumbbell. All other exercises done with 105 lb. barbell. Each rep done as explosively as possible on the exertion part of the rep, w/controlled negative. Figuring a resistance of roughly 60% of bodyweight on Tuck Jumps (don't want to get liberal and over-estimate), Total Tonnage moved = 31,400 lbs.

Conditioning:
-15 minutes @ medium pace on elliptical trainer

Wiggy

New MMA Weekly Article

My new article, "All the 'Cool Kids' Are Doing It!" is up at MMA Weekly. Check it out:

LINK

Wiggy

Last Night's Workout - 15 August 2007

Here was last night's workout:

-Barbell Bench Press: 5 sets x 1 rep, 1 set x 10 reps
-DB Rows: 5 x 1, 1 x 10 (each side)
*alternate sets of Bench Presses w/sets of Rows, resting ~30 secs between sets

-Rear Delt Work: 3 x 8

-EZ-Bar Curls: 3 x 8
-Body Tricep Extensions: 3 x 8
*alternate sets of each exercise

Complex:
-Double DB Swing x 6
-1-Arm DB Snatch x 6 (each side)
-Squat Press x 6
-Bent Raise/Rows x 6
-Jump Squats x 6
*Repeat x 3

-Finished up with 15 decently paced mins. on the elliptical.

Wiggy

More Thoughts on Conditioning...

In keeping with my recent trend in cross-posting thing I've posted at other forums, here are some thoughts I recently posted on conditioning, how it applies to MMA, and the differences between "conditioning" and "cardio."

"I've said this before, and maybe it's just a semantics game, but I don't feel that "cardio" and "endurance" (or "conditioning" for that matter) are the same thing.

To me, "cardio" refers to the ability of your heart to pump blood thorought your body, and you lungs to take in enough oxygen - esp while under duress and/or over the long term. "Endurance" (or "conditioning" as I usually call it) is about the ability to perform over the long term. This entails not just cardio, but also muscular conditioning, as well as strength/power-endurance.

To try to illustrate, here is an example I like to use for beginners:

Let's say you're a sedentary person and decide to start jogging 1 mile 3x/week. When you first start, you're pretty out of shape, and you're breathing so hard after your first 1/4 mile or so, that you have to stop and walk some, b/c you can't get enough air. This would be a deficiency in cardio.

But then, after a few weeks, you've brought your cardio up so that you can run much further without having to stop for air. However, you're now stopping to walk around the 1/2 mile mark, not b/c you can't get air, but b/c your legs are burning so bad that you need to give them a slight rest. This would be a deficiency in muscular conditioning.

In MMA, it is "conditioning" that is king - not cardio. All the cardio in the world won't do you any good if you're still not quick (and therefore powerful) at the end of your fight, or if your muscles hurt too much to hold onto a sub attempt.

One of the things that I feel "conditioning" work has going for it is that when you do "conditioning," you'll improve "cardio." However (depending on how you train), when you do "cardio," you won't necessarily improve "conditioning."

Of course, much of this *could* be explained by the mental toughness that was discussed above. LSD - esp long LSD - builds a mental toughness that most other forms of exercise don't. Not only to get through the LSD, but to actually get out and get started. It can be pretty daunting to know that you're going for a 3-5 mile run, and won't get to stop for the next 20-50 minutes (depending on how far/fast you run). While sprints can be much harder, you also get to rest, which can be easier on the psyche. *shrug*

I also think that each person is different. For myself, I've gone plenty of LSD, plenty of interval training, and plenty of complex/circuit training in my day. For fat loss (though it's against much of what we read), LSD has always worked best for me. However, I usually feel slower. If I'm crossing the street, and a car is coming, I can't just quickly dart out of the way - I feel like I have to get moving, and *then* I can run out of the way. Complex/circuit training, on the other hand, takes my conditioning (and work capacity) *and* my cardio, and shoots it through the roof. But it's done little for me in the way of fat loss in the past. However, what I've found to be a good combination is to do complex/circuit training for a few weeks to bolster conditioning and cardio, and THEN focus on LSD (b/c I can go longer due to the previous complex/circuit training) for fat loss. I went through a period last year where I was alternating days of some basic strength work and hard complex training, with days of LSD on a Complex 2 Rower and/or Treadmill. But this is just one example, and is just me.

The two things I think we need to remember in all of this are that:

1. Like we always say, build well-rounded program. Just like we wouldn't tell somebody to do only striking or only grappling, don't do only cardio or only strength training.

2. Like the old saying goes, some things work for all people, and all things work for some people, but not all things work for all people. Just b/c a fighter does a certain kind of training and is successful, that doesn't mean you'll be successful if you do it. It *also* doesn't mean that, as mentioned, the whole "they succeed in spite of - not b/c of - their training" is in effect, either. If Rocky Marciano, Tito Ortiz, George Foreman, Mike Tyson, Matt Hughes, Sean Sherk, etc. all did LSD in their training, and were all fairly dominating champs in their own rights/times, then they must have been doing *something* that worked for them. Try to learn why others are successful before you tell them how much better they could be if they knew what you knew.

As usual, just my two cents...

Wiggy - MMA Training"

Nothing But Deadlifts?

Well, since I've been cross-posting so much from what I post over at mma.tv, I might as well keep on, right? Just this morning, I saw a post where somebody said they were going to ditch all their weight training, and do nothing but deadlifts for the next six weeks.

Here was my response.

If you're just going to go with one exercise, I would go with Clean & Press or Clean & Jerk instead.

You obviously won't be using as heavy of weights as you might with a deadlift routine, but since you'll be pulling much faster, you'll be generating as much - if not more - power (it would all depend on how much weight you're using in each exercise and how fast you perform each one).

The Clean portion will thoroughly tax your posterior chain as deadlifts would, however, with the Press (and lesser extent Jerk) you are now also working the entire shoulder girdle as well - something pretty much avoided when doing strictly deadlifts (DLs will tax your traps and rear delts, but emphasis on your medial/frontal delts, pecs, and triceps is minimal). If you add a Front Squat or do Squat Cleans, you're now also getting all the leg work you'll need.

Plus, C&P - when done for reps - involves a *serious* conditioning component, much akin to the complexes mentioned above. For even more conditioning, do Dumbbell C&P instead, one arm at a time.

Just my two cents...

Wiggy - MMA Training

In looking back over it, another suggestion - if you weren't that good at the "catch" portion of the Clean - could be to do two exercises. First, do heavy High Pulls from the floor. Then follow it up with Presses or Jerks out of the rack. That would give you about everything you need. Toss in some Chins and some Jump Squats (with Dips now and then), and you'd be even better.

Wiggy

To Bench or Not to Bench...

A few days ago, a thread was started over at mma.tv about Bench Pressing. The basic question (and I'm paraphrasing) the poster had was that he had seen a lot of people that claim the Bench Press was a good strength-building exercise, but he had also seen a lot of people in the fight game trash the Bench, and wanted to know if it was really a good exercise or not.

Here is what I posted:

My thoughts:

-Benching (w/a barbell) in and of itself is not a bad exercise. It is not necessarily the most "useful" exercise, as the chest doesn't (necessarily) play a large role in striking/grappling.

-Benching is not exclusively a chest exercise. Depending on your grip width and your Range of Motion, it also GREATLY bring the frontal deltoids and the triceps into play.

-Benching can wreak havoc on your rotator cuff if done too much, too heavy, and/or too long. However, you can say this about many exercises - not just Bench. You also need to make sure that you do rotator cuff prehab, and keep it strong (something a vast majority DON'T do). Also, elbow positioning can take much of the stress off the rotator cuff.

-People who say that Benching will make you inflexible are just plain mistaken. While it may not necessarily not have the greatest/longest Range of Motion, it is not responsible for you losing flexibility. Overworking the Bench, without equal amounts of work on the back's horizontal pulling muscles can result in lack of flexibility. And a lack of stretching/flexibility training is an even bigger cause of a lack of flexibility.

-Also, people who say that they lost a lot of endurance b/c they started to Bench are also mistaken. They may have lost endurance when they started Benching, but the Benching itself more than likely wasn't the reason. It was *how* (i.e. - set/rep scheme) the Benched that resulted in a lack of endurance.

-Too many people think the Bench is the measure of all that makes you a man - how good of a fighter you are, how strong you are, how well you can score with chicks, etc. And this is just plain wrong. However, as in vouge as it is in many circles to want to praise the Bench, it is just as in vouge in other circles to criticize the Bench and those who do it. It's kind of like Bodybuilding - people are either for it or against it, but either way, they're completely over the top about it.

-Benching is LIKE ANYTHING ELSE. It can be a good and integral part of an OVERALL strength, conditioning, and flexibility program. It just isn't the entire program.

Wiggy - MMA Training

My next article for MMA Weekly will discuss exercises/methods - such as the Bench Press - that are "popular" to trash or look down upon. This happens not necessarily because the exercises/methods are that bad (they might not be optimal, but they're not useless), but because it's "cool" to trash them. Examples other than the Bench Press would include curls/biceps training, certain isolation movements, and bodybuiding training.

Got anything else that you think should be on that list? Leave a comment.

Wiggy

New MMA Weekly Article

My new article, "Randy Couture is a 'Complex' Fighter" is up at MMA Weekly. Check it out:

LINK

Wiggy

Row, Row, Row Your Boat...

Man, I'm one happy dude. There is a small MWR close to the LSA I stay at. In laymen's terms, there is a small gym and TV/game room close to the series of hooches us contractors stay in. I was in there a couple days ago, checking the place out. The weight room is small, but very doable (besides, there is a bigger gym just a few minute's walk away). Then I noticed a little room off to the side with the door closed. I opened the door to see what was in there.

What did I find? In the small room, all by itself, in all its glory - a Concept 2 Rower!!

*key the choir*

HALLELUJAH!!

I had used a Concept 2 quite extensively when I spent my year in Basrah, and couldn't wait to jump back on one. I decided I should get re-acquainted with the Concept 2 with the quickness. Two nights ago, I rowed 3500m, and last night, it was a 5k. My times weren't staggering, but MAN, what a good workout.

I love that thing. It's going to be an exclusive part of my conditioning while I'm in Iraq.

Good thing I was nosy enough to see what was in that room! HA!

Wiggy

New Column - "MMA Road Warriors"

In case you didn't see it, my new column, "MMA Road Warriors" is up at MMA Weekly. Check it out:

LINK

Wiggy

Cardio or Strength?

Recently over at the Underground Forum (www.mma.tv), a discussion took place about which was more important to your MMA Training - cardio or strength.

Here is what I posted:

Personally, I would say that "conditioning" is much more important.

It might seem like semantics, but note that "conditioning" and "cardio" are (as I define them) two different things.

"Cardio" refers to you cardiovascular/cardio-respiratory ability.

"Conditioning," on the other hand, is not only comprised of "cardio" (cardiovascular endurance), but strength and muscular as well. You not only have to have the ability to get enough oxygen, but you have to be able to exert high amounts of force (strength endurance), and contract muscles many times and/or for long duration (muscular endurance).

All are as important as the others - none of them are "unnecessary." It's like saying "I want to compete in MMA, which is more important - takedowns, submission defense, or striking abiility?" You need it all.

Just my two cents...

Wiggy

RIP Jesse Marunde

American pro strongman Jesse Marunde has died.
http://www.konp.com/local/2994

Sequim strongman collapses, dies July 26th, 2007 - 8:41am

(Sequim) -- A Sequim man considered one of the strongest men in the world has died. Twenty-seven-year-old Jesse Marunde died last night after collapsing while doing exercises at his home in Sequim. Friends of the family confirm he died last night after stopping his workout when he felt dizzy. Marunde and his wife Callie had just celebrated the birth of a baby about six weeks ago. Marunde also has a nine-year-old son from a previous marriage. Marunde finished second in the 2005 "World's Strongest Man" competition. He continued competing in similar competitions and ran a gym with his wife in Sequim.

************

RIP

I'm here and it's freakin' HOT

Well, I finally got to my final duty station located in Diwaniyah, Iraq. I got in a couple days ago.

Things aren't too bad here - could be better, could be worse. I was pretty disenfranchised when I first got here, but I'm warming up to it.

Speaking of warming up, it is FREAKIN' HOT here! Today at a little past noon, it was 144 degrees - 122 in the shade.

**Boys and girls, this blog post was brought to you by the word "Dehydration."**

Man, cold water never tasted so good...

I've yet to make it to the main gym yet (I had to send my sneakers home at the last minute due to baggage weight limit restrictions so I need to get them sent to me). There is a smaller gym closer to the living area that I can use, though. There's a Concept II rower there... ;-)

I'm sure I'll have plenty of stories as time passes, so be sure to check back often.

I'm also way behind on my articles at MMA Weekly. Never fear, though - I'll have a couple done shortly and submitted. They should be up soon.

Well, it's been a long day, and I'm about to turn in.

Y'all take care of each other and ENJOY BEING HOME!!! I wish I was... ;-)

Wiggy

Leavin' on a Jet Plane...

...Don't Know When I'll Be Back Again...

;-)

Well, I'm in the Middle East.

In case you're a new reader or didn't know - I've taken a job in the Middle East with a govt. contractor.

I'm not to my final work location as of yet, but I'm in transit in the Middle East.

I hadn't updated the blog in a while, so I figured I'd better let y'all know...

More soon.

Wiggy

Joe Rogan Likes My Stuff...

I had the opportunity to trade emails with UFC Color Commentator Joe Rogan a few days ago through MySpace.

Most folks know Joe for his time on Fear Factor, and now on the UFC. However, Joe is a VERY accomplished martial artist. Before learning of MMA, and training in Brazilian Jiu-Jitsu (he's a brown belt under Eddie Bravo and Jean Jacques Machado), he was a US Open Tae Kwon Do Champion (at only 19 years old, no less), and went on to be a Middleweight and Heavyweight TKD Grand Champion. Needless to say, he's been around the block a couple times.

Here is what Joe had to say:

"Hey man, that's so f@#$ing crazy that you just emailed me, I'm reading your article about sand bags right now on MMA Weekly! I would love to try one of your workouts. I've read several of your articles, and I really like your approach...You've got some great ideas, man. I really liked the sand bag article. Thanks again, and take care,"

The sandbag article Joe was talking about was the one I recently had posted at MMA Weekly. Here is the LINK.

The good words about Working Class Fitness just continue to spread...

Let's keep it that way! ;-)

Wiggy

Happy 4th of July!!!

I want to wish all my fellow Americans a VERY Happy 4th of July!! Have fun with your family and friends, and don't blow any fingers off with your fireworks!!

;-)

Wiggy

Newest Edition - "Working Class Fitness Newsletter"

I just sent out the newest edition the "Working Class Fitness Newsletter."

In it, there is an awesome testimonial from Matt Macaluso. Matt tells how he used "Working Class Fitness - The Programs" not only to prepare for a fight in him MMA Training, but then at fight time, to end up being put into the main event against a former multi-time champ who outweighed him by 30 lbs. And because of superior strength and conditioning, MATT WON!!!

Congratulations Matt!!

If you're not on my newsletter list, you'd better SIGN UP pronto. I'll make sure you get a copy of this latest newsletter ASAP.

To sign up, just an email to newsletter@workingclassfitness.com

Wiggy

Interesting Take on Neural Adaptation...

I was having a conversation with a physical therapist I know the other day. She was telling me about a case/patient she was working with who had just had part surgery on her L3/L4 discs in her lower back. I don't know the entire extent, but evidently she was having numbness in her leg and other associated problems due to a pinched nerve. (NOTE - I might be mistaken, so don't quote me on that.)

She (the physical therapist) was telling me about the rehab she was having the patient doing, and that it didn't take long for the muscular strength to come back, but rehab was going to take weeks longer. I asked her why, and then the conversation got kinda interesting...

She told me that because the patient had numbness in one leg, and there was some trouble walking, that the patient had to do a lot of training to improve her neural pathways and to train herself to walk, jump, climb stairs, etc. as easily as she once had again.

As I understand it, the pinched nerve led to the numbness. The numbness was (more or less) her leg not being able to communicate with her brain. Because of that, her brain couldn't tell her leg what to do, and became weak. The weakness wasn't a result of muscular atrophy or a loss of muscular strength - rather, it was a result of decreased neural adaptation.

I then brought up how neural adaptation (or "Grease the Groove" - a term popularized by Pavel Tsatsouline - as it's popularly known) is used in strength training to increase RMs/performance on certain exercises.

She told me that it was similar in principle, but not really the same thing. What she had to train the patient for wasn't strength, per se, but rather endurance.

REALLY?

I told her that GTG is usually the opposite of what's used for endurance type training. In fact, many have found that while GTG can be good for single rep/set strength and/or performance, it does little for multi-set performance, and the carryover from gains made with GTG to sport and/or other activities (aside from the trained ones) was debated a lot.

She told me that what they're training isn't really based in strength - rather in balance and proprio-reception. Those are the qualities that the patient was lacking. And the patient needs those qualities to be second-nature - they are highly endurance-based. The patient can't just walk a little bit at a time - but rather all the time.

I asked her if it would be somewhat analogous to somebody practicing walking on a balance beam - she said it would. You might be able to walk a few feet, but if you wanted to walk long distances, or wanted to stay on that beam for extended periods of time, it wouldn't be a strength-based event. It would be endurance-based.

I asked how far this kind of training could be taken, and her opinion was that it could be taken as far as the trainee wanted, given that they were physically up to the task. Again, we discussed the balance beam. A female gymnast has to have some incredible strength and power for her bodyweight. But that is to perform many of the feats on the beam. Just to stay up there would require balance - and that can be trained with neural adaptation.

When I asked how they did their training (multiple times per day, every day, etc.), she said it varies, depending on what the patient's medical problems/history is. But, when I discussed how GTG is used in strength circles, she said there were many times they did similar - it would depend on whether the patient needed equipment for training, special rehab massage/therapy, etc.

Interesting stuff to think about and how you could apply it to your own life...

Wiggy

It's Official...

I got my travel itinerary a couple days ago. I'm going overseas. I leave for Houston, TX for processing this Sunday (08 July 2007). I will be in Houston, TX for roughly 10-14 days, and then leave from there.

As of now, I'm going to Afghanistan, though I don't know where. I still might end up back in Iraq, but I won't know for sure until it's time for me to leave for the Middle East.

Wiggy

New MMA Weekly Article - "Scale The Great Pyramid"

My new article, "Scale the Great Pyramid" about pyramid training and how to work it into your programs is up at MMA Weekly.

LINK

Wiggy

Today's Conditioning - 27 June 2007

-jog easy .25 mile

-Sprint x 100 yards
-Walk x 100 yards
*Repeat 10x

-walk .5 mile a decent clip

Wiggy

Afghani-WHAT?

Just heard that more than likely I'm not going to Baghdad, Iraq. Rather, I'm going to be sent to Afghanistan to work.

Stay tuned...

Randy Couture Interview

Here's a short Randy Couture interview, done when he visited Bernard Hopkins' gym.

Wiggy on MySpace

Well, I guess it's about time I did the MySpace thing. I've got a MySpace page setup - at least for now. I'm kinda new to all this, so if any of you have any tips/trick of the trade, feel free to let me know!

http://www.myspace.com/workingclassfitness

Wiggy

"Get Out of the Gym to Get Strong"

My new column is up at MMA Weekly. "Get Out of the Gym to Get Strong" is about how sandbag training is different than what you're used to in the gym.

LINK

Wiggy

It's Almost Official...

Well, it's almost a done deal.

For a while now, I've talked about possibly going back to Iraq. Well, I've gotten the "official" job offer to work in Baghdad, Iraq. I have to take the "WABI" (Workplace Aptitude and Behavioural Index) tonight and get a dental exam tomorrow morning.

Once I get those done and my paperwork faxed in, I'll be set to leave for processing.

There will be a slight delay in my leaving due to a break in processing the week of the 4th of July.

As of now, I'm scheduled to leave for processing on 08 July 2007.

Wiggy

Tapout Marathon Tonight

If you've missed any of the Tapout shows on Versus, you're in luck. Tonight, they're showing a marathon of all the Tapout episodes thus far. It starts at 8:00 pm.

Check it out!

Wiggy

Happy Father's Day!!

To all my fellow Dad's out there, I want to wish you a big-time Happy Father's Day.

Take the day off, put your feet up, and have a cold beer - today is your day, and you deserve. Just remember to work that beer off tomorrow!!

Wiggy

One of the Best Articles of ALL FREAKIN' TIME

If you haven't read Henry Rollins' article titled "Iron" (originally published in Details magazine back in the early '90s), then you've missed out. As transcribed on www.comeinandburn.com (an unofficial Henry Rollins Band fan site), see the article below.

Prepare for one of - if not THE - best articles written on training of all time.

I believe that the definition of definition is reinvention. To not be like you parents. To not be like your friends. To be yourself. Completely.

When I was young I had no sense of myself. All I was, was a product of all the fear and humiliation I suffered. Fear of my parents. The humiliation of teachers calling me "garbage can" and telling me I'd be mowing lawns for a living. And the very real terror of my fellow students. I was threatened and beaten up for the color of my skin and my size. I was skinny and clumsy, and when others would tease me I didn't run home crying, wondering why. I knew all too well. I was there to be antagonized. In sports I was laughed at. A spaz. I was pretty good at boxing but only because the rage that filled my every waking moment made me wild and unpredictable. I fought with some strange fury. The other boys thought I was crazy.

I hated myself all the time. As stupid at it seems now, I wanted to talk like them, dress like them, carry myself with the ease of knowing that I wasn't going to get pounded in the hallway between classes.

Years passed and I learned to keep it all inside. I only talked to a few boys in my grade. Other losers. Some of them are to this day the greatest people I have ever known. Hang out with a guy who has had his head flushed down a toilet a few times, treat him with respect, and you'll find a faithful friend forever. But even with friends, school sucked. Teachers gave me hard time. I didn't think much of them either.

Then came Mr. Pepperman, my adviser. He was a powerfully built Vietnam veteran, and he was scary. No one ever talked out of turn in his class. Once one kid did and Mr. P. lifted him off the ground and pinned him to the blackboard.

Mr. P. could see that I was in bad shape, and one Friday in October he asked me if I had ever worked out with weights. I told him no. He told me that I was going to take some of the money that I had saved and buy a hundred-pound set of weights at Sears. As I left his office, I started to think of things I would say to him on Monday when he asked about the weights that I was not going to buy. Still, it made me feel special. My father never really got that close to caring. On Saturday I bought the weights, but I couldn't even drag them to my mom's car. An attendant laughed at me as he put them on a dolly.

Monday came and I was called into Mr. P.'s office after school. He said that he was going to show me how to work out. He was going to put me on a program and start hitting me in the solar plexus in the hallway when I wasn't looking. When I could take the punch we would know that we were getting somewhere. At no time was I to look at myself in the mirror or tell anyone at school what I was doing.

In the gym he showed me ten basic exercises. I paid more attention than I ever did in any of my classes. I didn't want to blow it. I went home that night and started right in. Weeks passed, and every once in a while Mr. P. would give me a shot and drop me in the hallway, sending my books flying. The other students didn't know what to think. More weeks passed, and I was steadily adding new weights to the bar. I could sense the power inside my body growing. I could feel it.

Right before Christmas break I was walking to class, and from out of nowhere Mr. Pepperman appeared and gave me a shot in the chest. I laughed and kept going. He said I could look at myself now. I got home and ran to the bathroom and pulled off my shirt. I saw a body, not just the shell that housed my stomach and my heart. My biceps bulged. My chest had definition. I felt strong. It was the first time I can remember having a sense of myself. I had done something and no one could ever take it away. You couldn't say shit to me.

It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong. When the Iron doesn't want to come off the mat, it's the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn't teach you anything. That's the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you.

It wasn't until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a ceratin amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can't be as bad as that workout.

I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn't ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you're not prepared to and the Iron will teach you a little lesson in restraint and self-control.

I have never met a truly strong person who didn't have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someone's shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr. Pepperman.

Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.

Yukio Mishima said that he could not entertain the idea of romance if he was not strong. Romance is such a strong and overwhelming passion, a weakened body cannot sustain it for long. I have some of my most romantic thoughts when I am with the Iron. Once I was in love with a woman. I thought about her the most when the pain from a workout was racing through my body. Everything in me wanted her. So much so that sex was only a fraction of my total desire. It was the single most intense love I have ever felt, but she lived far away and I didn't see her very often. Working out was a healthy way of dealing with the loneliness. To this day, when I work out I usually listen to ballads.

I prefer to work out alone. It enables me to concentrate on the lessons that the Iron has for me. Learning about what you're made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live.

Life is capable of driving you out of your mind. The way it all comes down these days, it's some kind of miracle if you're not insane. People have become separated from their bodies. They are no longer whole. I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron mind.

Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind. The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it's impossible to turn back.

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.

Today's Conditioning - 15 June 2007

Been having some tendonitis in my right elbow lately (NO JOKES!!! ;-) Had a hard "Tonnage Training" workout on Wed, and that aggravated it pretty good. So, I'm taking a few days off lifting. I took yesterday off completely, and did some easy conditioning today:

-2 mile run

I will do another day of conditioning this weekend, and then probably hit it back on Monday.

Wiggy

"Drug Use in MMA"

My new column, "Drug Use in MMA" is up at MMA Weekly.

In it, I discuss the increasing drug use of pro MMAist - be it recreational drugs or performance enhancing.

LINK

Wiggy

Today's Workout - 08 June 2007

Did a full-body workout today:

Warmup:
-Band Cuban Presses: 2 sets x 12 reps
-Halos: 1 x 10 (each direction)

Workout:
-Bench Dips: 4 x 8-10
-Chins x 50 reps (don't remember how many sets - just as many as it took to get 50)
-Barbell High Pulls: 6 x 6 (pulled from just below knee to nipples - tried to focus on pulling elbows back)
-Curls: 3 x 12-15
-Situps: 3 x 15

Finisher:
-B-Circuit

Conditioning Finisher:
-Hard Run 1 lap (around front/side yard = ~100m)
-Walk 1 lap
*Repeat 4x

Whole workout took about 50 mins - felt GREAT!!

Wiggy

Today's Conditioning - 06 June 2007

I went back to an "Oldie but a Goodie" for today's conditioning. I did "Track Intervals."

Since I don't have a track nearby, and the schools are still in session, I just ran around my front/side yards. A lap around it (walked off) is roughly 100 yards or so.

I alternated running a hard lap with walking a lap. Continued for 25 minutes. Would have been longer, but I had to get to the pharmacy for the wife. She had a tooth pulled yesterday, and the recovery ain't going so hot. It was a rough operation...she needs meds.

(*in best Homer Simpson voice*)

MMMMMMM...meds.....

*drools*

HA!

Wiggy

"Slam Opponents Like a UFC Champ"

My new article, "Slam Opponents Like a UFC Champ" is up at MMA Weekly. If you wanna slam guys like Rampage Jackson or Matt Hughes, here is a good place to start.

LINK

Wiggy

PS - If you like that, you should check out "Working Class Fitness - The Programs." All six, 8-week programs are perfect MMA Workouts. Program #4 has a ton of great sandbag work in it...

"Tonnage" Training

I'm experimenting with a style of training I'm calling "Tonnage" Training.

The program is aimed at building some insane endurance and work capacity.

I don't want to let the cat out of the bag yet, but it's going great so far. If things keep up, I may end up asking for a couple of volunteer guinea pigs to help me test it out.

Shoot me an email if you're interested...

Wiggy

Training is Like Studying...

I've had a few people ask me about why I created six completely different programs when I put together "Working Class Fitness - The Programs."

I usually give them the standard answer - because each has a different focus. That way, after assessing your current state of physical fitness, you can pinpoint your specific needs, and focus on said needs with a targeted program.

But a question I got recently got a different answer.

The question was basically this (I'll just paraphrase the question since it gets asked all time anyway):

If two different methodologies are good for something, what makes one better than another? Or why would I see better results with one methodology over another?

For example, the standard 5x5 is a great program for building overall strength. As is 5/4/3/2/1. As is "Pyramiding." (All of these methods are used at one point or another in "Working Class Fitness - The Programs.") So why might you get better gains from one methodology than another?

Simple - we're all different. And we all respond differently to different things. And I'm not talking about how some get stronger quicker, or others take longer to build muscle, or that guy - like me - that can think about a cheeseburger and gain a couple pounds (sometimes I think my metabolism is so slow that it might actually go in reverse....)

I mean that we all have our own "Ultimate Program." Sure, a methodology might be great for it's given goal, but that doesn't mean it will work the best for you. You might need to do something else.

Think of it like this:

When you were in school, how did you study?

Yeah, I asked how you studied. Well? How did you?

Personally, once I was confident that my study notes were "up to snuff," I used to go over them once or twice so that I could repeat everything. It was almost as if I was preparing to give a lecture on the subject. I'd pace around my dorm room (this was in college) reciting everything to myself, acting like I was trying to teach the subject to somebody. I don't know why, but this really helped me to understand what I was studying at a fundamental level - not just memorize, take the test, and forget it on my way out the door. This method worked best for me.

However, does this mean that everybody should study this way? No. It might work really great for some folks, like it did me. For others, it might work, but only in a more average fashion.

There are tons of ways to study - re-write class notes, read the book over and over, make flash cards, re-listen to lecture on tape, do workbook problems, etc.

Are any of these methods "wrong?" No. Numerous studies have shown that some learn best visually, others by listening, others by hands-on activities, etc. So, while all of the above work, they will all work differently for different people. While my "mock lecture" method worked great for me, my wife on the other hand, had her greatest success when she simply re-wrote her notes over and over.

Then there's that no good, dirty, rotten jerk that can just listen to it once, and know it inside and out forever...I HATE that guy... ;-)

Anyway, training is the same way. There are plenty of methods out there that work - all for the same goal. Different methods will work better (or worse) for different people. Does this mean they're "bad?"

No - it means they're different.

Which, again, is one of the reasons for the variety in "Working Class Fitness - The Programs."

Wiggy

Today's Workout - 29 May 2007

Conditioning:

-2-hand Kettlestack Swings (to overhead) x 15
-jog x 1 lap*
-1-hand Kettlestack Swings (to chest/head level)** x 8 (each side)
-jog x 1 lap

Repeat 6x

Totals:
-90 2-hand swings to OH
-96 1-hand swings to chest
-~2/3 mile traveled

Took ~25 mins.

*l lap = around front and side yard = ~100m (last 20 is uphill)

**done 4 reps at a time = 4 left, 4 right, 4 left, 4 right = 1 set

Wiggy

O-Lift Instruction From the Master

Two clips of instruction of legendary Olympic Lifting Champion Tommy Kono:





Wiggy

Today's Workout - 23 May 2007

Today's Workout:

-"B-Circuit"*
-Glute-Hams x 6
(alternate sets of each exercise, rest 60 secs between sets. Perform 3 rounds.)

**rest 2 mins**

-1-Hand Kettlestack Swings: 3 sets x 8 reps (each side)

**rest 3 mins**

-jog x 60 secs
-sprint/hard run x 30 secs
-walk x 60 secs
(repeat x 4 rounds - 10 mins. total)

*"B-Circuit" was developed by Bryce Lane. 1 "B-Circuit" = 12 short ROM jumps, 12 long ROM jumps, 20 slow and controlled squats.

This would be a kick-ass workout for MMA. The strength/power work has a conditioning component, and the conditioning has a strength/power component. The relatively short rest taxes overall conditioning, work capacity, and GPP.

If you're interested in other, similar MMA Workouts, remember to check out Working Class Fitness.com.

Wiggy

Just freakin' WOW - Part II

If you thought the heavy weights guys were moving in my last blog post titled "Just freakin' WOW" was impressive, you ain't seen nothin' yet.

Think bodyweight exercises can't get you strong? Check out the video below.

And don't give me that crap about "Oh, they only weigh 80 lbs." I mean don't even start. When you can do some of this stuff - whatever you weigh - send me the video and I'll be glad to post it.

Sit back and prepare to say "Holy SH*T!!"

glumbert.com - Sports Acrobatics: The 5 Disciplines

Wiggy

Hunchback of Notre Dame

My new article about "hunchbacks" is up at MMA Weekly.

Check it out.

LINK

Wiggy

Drug Use and MMA?

In the recent fallout of Melvin Guillard's 8-month suspension as a result of testing positive for cocaine use, there has been a lot of discussion on the seemingly growing trend of drug use in MMA. I'm going to be putting together an article for MMA Weekly on my thoughts.

What do you think? Whether getting busted for "performance enhancing" drugs (a la Tim Sylvia, Josh Barnett, or Vitor Belfort) or "recreational" drugs (a la Nick Diaz or Melvin Guillard), should these guys get busted? Is the punishment handed down by the athletic commission(s) too harsh or not harsh enough?

Post your thoughts/views.

Wiggy

Jason Gatson

I was going through some old YouTube links I had saved, and found this video of Jason Gatson from the 2004 Athens Olympics - after coming back from multiple knee surgeries in recent years.

When you want to talk about dominate bodyweight, this guy could do it. And at (according to cbssportsline.com) 160 lbs., he was no small gymnast, either.

His strength and power with his own bodyweight was amazing. And if you don't think he couldn't put some awesome numbers up in the gym as well, then you're crazy.

His biography is HERE.



Wiggy

Happy Mom's Day!

I want to take this opportunity to wish a VERY Happy Mother's Day to all the moms, mamas, mothers, step-moms, grandmas, and nanas out there!

Happy Mom's Day!

Wiggy

Today's Workout - 10 May 2007

Did some conditioning today.

12 rounds of:

-jog x 60 secs
-sprint x 30 secs
-walk x 60 secs

30 minutes total.

Wiggy

New Column - "Grip It & Rip It"

My new article about generating more power with KB/DB versions of the Olympic Lifts is up at MMA Weekly.

Check it out.

LINK

Wiggy

Just freakin' WOW

This video is some of the most amazing strength and power feats you're ever gonna see.

If you need to get pumped up for your next workout, this video is for you.

(music is NSFW)

RIP "Chico"

Boxer Diego "Chico" Corrales was killed Monday in a motorcycle accident.

Chico, who had had trouble outside the ring, had cleaned up his life, and had dealt with many of the personal demons he'd dealt with for so long.

Chico was known for as being one of the most courageous fighters that ever stepped into the ring. The man might not always had enough to beat you, but you were going to get everything he had.

Probably one of Chico's most telling fights was his May 2005 bout with Jose Luis Castillo. The fight was back and forth with Diego taking a lot of punishment. He was actually knocked down TWICE in the 10th round, only to come back and stop Castillo later that round. It is considered to be one of - if not the - best comebacks (and fight in general) ever.

Deigo was 29.

Two articles about Diego:

http://sportsillustrated.cnn.com/2007/more/05/08/obit.corrales.ap/index.html

http://www.maxboxing.com/Gerbasi/Gerbasi050807.asp

Rest in Peace fallen warrior.

Wiggy

New Edition of Working Class Newsletter

I sent out a new "Working Class Fitness Newsletter" yesterday. Some pretty good stuff in it. I go over a bunch of great info about 'Dominating Bodyweight,' how that compares to training for only maximal strength/power, and how it helps you in everyday life.

I also talk about the possibility of me going back to Iraq...

If you're not on my newsletter list - sign up NOW!! The link is right over on the right side - just over there... ;-)

Sign up today and I'll make sure you get a copy of the new newsletter right away.

Wiggy

PS - Don't forget to check out "Working Class Fitness - The Programs." If you're looking to 'Dominate Bodyweight,' this is the way to go...

Good Quote

I was watching some of the buildup to the Oscar De La Hoya / Floyd Mayweather fight last Friday, and was listening to Teddy Atlas. He said something that really stuck with me (and this might be paraphrasing):

You have to ask yourself - "How will you feel about yourself tomorrow?"

This is how you have to approach not only your training - but your life. "How will you feel about yourself tomorrow?"

Sure things might be hard now. Sure, you might have a tough decision to make. Sure, you might have a lot of work in front of you.

NEVER let make you take the easy way out. Never cheat. Never give up.

If you did, it might make things easier now...but how would you feel about yourself tomorrow?

Wiggy

New MMA Weekly Column

My new article, "Cardio: Distance vs. Intensity" is up at MMA Weekly. Check it out:

LINK

Wiggy

Today's Workout - 04 May 2007

Did some Density Conditioning today.

Marked off an area around the front/side yard that is approx. 45 yards. Because some of it is in an arc, it's about a 15 yard walk from the end back to the starting point (in a straight line - not retracing the route).

~45 yard runs x 30

My timer didn't start like I thought it did, so I have no idea how long it took.

I think that I'm going to build up to 45-50 runs (50 runs would be just under 1.5 miles total hard running), and then worry about decreasing rest time.

Have a great weekend!

Wiggy

PS - Density Conditioning is a big part of "Working Class Fitness - The Programs." Be sure to check it out...

Technique vs. Strength

The idea of better technique = more strength comes up every now and again. Basically, the argument goes if you can use better technique, and therefore increase the weight you use, or the number of reps you can do, etc., then you've just made yourself stronger.

And I think this is friggin' crap.

What you've done is NOT make yourself stronger - you've made yourself more efficient. In other words, you've learned how to use the strength you have in a way that increases performance. Is performance increased? Yes. Are you stronger as a result? No.

Let's go through a couple quick examples.

Let's say you are a baseball player, and the furthest you've ever hit the ball is 385 feet. Your team gets a new batting coach, and helps you tweak your swing a little bit so that you're now coming around faster. Now you can hit the ball 410 feet.

Can you hit the ball further? Absolutely. Does that mean you're a stronger baseball player? Nope.

To show this concept in a slightly different light, let's take a look at a sprinter. Let's say he runs the 40 in 4.35 seconds. He then goes to a speed school, where they help him with his start - maybe keeping his head down just a tad longer off the blocks. Now he runs the 40 in 4.30 seconds.

Does he run the 40 faster? Yes. Is his time decreased? Yes. Does that mean he's a quicker athlete? No.

Now let's look at the idea of lifting weights itself. Say you're a powerlifter training the bench press. You can bench 350 lbs. However, you then read online about some bench tips. You learn to "pull the bar apart" and engage your lats more. All of a sudden you're benching 370 lbs.

Are you benching more? Yes. Is the weight on the bar heavier? Yes. Are you all of a sudden a stronger person? Sorry to say - no.

In all of the above examples, we're haven't been looking at actually getting stronger - we've been looking at increased performance. Now, in many - if not most - cases, increased performance is the name of the game. So, if you can find a way to improve technique, and in turn, increase performance, then by all means DO IT.

However, don't confuse this to mean that all of a sudden you're a stronger, faster, etc. person. Because you're not. You're a more efficient person.

When you add weight AFTER you master the more efficient technique - THAT is when you're stronger.

Wiggy

Today's Workout - 03 May 2007

Today's Workout:

-band cuban presses: 2 sets x 12 reps
-DB Snatch: 30 x 1 each side ("Singles & Doubles" style)
-band snatch complex: 1 x 12
-light jog x 15 minutes

Good workout.

Wiggy

Helwig Interview is Up

My interview with pro MMAist Jonathan Helwig is up at MMA Weekly.

Check it out.

LINK

Wiggy

WOO-HOO!!!

Yeah, this isn't training-related, but I had to share anyway...

I'm going to the "Rowdy Friends Tour" concert tonight - Hank Williams Jr, Lynryd Skynrd, and .38 Special! I'm so pumped!

If you like classic rock, southern rock, or outlaw country, this is the place to be!

The place is gonna be full of rednecks!!

HAHAHAHA!

I'll give you guys a shout later on!

Wiggy

Today's Workout - 27 April 2007

Similar to the last workout I posted.

Warmup/Prehab:
-band cuban presses: 2 sets x 12 reps

Workout:
-Kettlestack Snatch: 10 sets x 6 reps each side
*60 reps per side, 120 reps total

Cooldown/Prehab:
-band snatch complex: 1 x 12

Conditioning:
-300 shuttle x 1

Have a great weekend folks!

Wiggy

PS - I'm still waiting on MMA Weekly to post my interview with Jonathan Helwig. Keep your eyes peeled over the weekend. We go over his future, his recent win at CFFC IV, his mma training, and more...

Today's Workout - 25 April 2007

Today's Workout:

Warmup/Prehab:

-Cuban Presses w/bands: 2 sets x 12 reps

Workout:

-Kettlestack Clean & Push Press: 6 x 6, 2 x 4 each side*
*44 total reps per arm, 88 reps total - done in approx. 18 minutes

Cooldown/Prehab:

-Snatch Complex w/bands: 1 x 12*
*complex: 1 shrug + 1 high pull + 1 muscle snatch = 1 rep

Conditioning:

-300 yard shuttle x 1

***************************

Great comments yesterday on the Olympic Lifts - keep them coming!!

Wiggy

PS - A bunch of folks have been emailing on how to build superior conditioning for their mma training. You know how... ;-)

Thoughts on the Olympic Lifts...

I've decided to put my military PT articles on hold for a short time. Right now, I'm planning on an article - possibly a series of articles (it just depends on how much it takes to cover what I want to say) - on Olympic Lifting.

If you have any thoughts on Olympic Lifting - barbell vs. dumbbell vs. kettlebell, traditional vs. power versions, oly lifts vs powerlifts, etc. - please leave a comment.

In that same vein, if you have anything you'd like me to cover, let me know that as well.

The articles will be published over at MMA Weekly, but don't worry - I'll let you know here when they're ready! ;-)

Oh - and stay tuned to MMA Weekly in the next couple days. I interviewed Jonathan Helwig about his win at CFFC IV, his preparation for the fight, his MMA future, and more. It should be up in the next couple days...

Wiggy

PS - In case you're wondering how to incorporate Olympic Lifting into your own workouts, check out Programs #1, #2, and #6 in Working Class Fitness - The Programs. They're perfect for your mma training, as well as making just more athletic.

"The War Tapes"

There was a great show on the Military Channel (an offshoot of the Discovery Channel) last night called "The War Tapes."

Per the Military Channel's website, here is a description:

"In March 2004, just as the insurgent movement strengthened, several members of one National Guard unit arrived in Iraq, carrying digital video cameras. The War Tapes is the film that they made."

This was an amazing television show because it didn't show bias, it didn't spout propaganda. It was just a portrayal of soldiers' lives in Iraq.

Maybe this hit home so hard with me because I spent a year in Iraq. Seeing everything looking so familiar. Being able to feel the heat. Being able to hear the daily prayers. Being able to taste the dust and the sand in the air. It just kind of resonated...

If you get the chance, I HIGHLY recommend you take a couple hours and watch this documentary. It's good stuff.

According to the Military Channell's website, there aren't any more showings scheduled, but I'm sure that will change and it will show up again on the Military Channel, Discovery, TLC, or the like.

Wiggy

PS - I don't want to turn this into a sales pitch, but those men and women of the military that need a good workout, check out tactical.workingclassfitness.com. I've got another couple tactical articles in the works...

NAVY SEAL WORKOUT

UFC This Weekend-for FREE!!

Don't forget UFC 70: "Nations Collide" is this Saturday night, and if you live in the United States, you can see it for FREE on Spike TV.

Here is the lineup:

-Mirko "Cro Cop" Filopovic Vs. Gabriel Gonzaga
-David Heath Vs. Lyoto Machida
-Michael Bisping Vs. Elvis Sinosic
-Andrei Arlovski Vs. Fabricio Werdum
-Assuerio Silva Vs. Cheick Kongo
-Matt Grice Vs. Terry Etim*
-Junior Assuncao Vs. David Lee*
-Victor Valimaki Vs. Alessio Sakara*
-Dennis Siver Vs. Jess Liaudin*
-Edilberto Crocota Vs. Paul Taylor*

*undercard fights - may or may not be shown on the telecast

"Adaptation" Column up at MMA Weekly

My new column entitled "Adaptation, the Key to Progression?" is up at MMA Weekly. Check it out and let me know what you think.

LINK

Wiggy

Tragedy at Virginia Tech...

By now, you've probably heard about the tragic events of the shooting at Virginia Tech - this massacre is the worst shooting in United States history.

I would just like to say that Working Class Fitness sends thoughts and prayers to all the victims who were killed/injured in this horrific event.

Rest in Peace.

Wiggy

More Helwig pics and a DEAL!!

Here are a few more pics from Jonathan Helwig's awesome win at CFFC IV this past Friday night in Atlantic City!!

Remember that name - Jonathan Helwig. There's a lot more coming up from this kid!!

To celebrate, I'm offering Working Class Fitness - The Programs at a over 15% discount!!

Remember, it was Program #1 I used as the basis of designing Helwig's S&C program!

CLICK HERE TO SAVE $$$$

Wiggy

PS - The sale won't be around long - it's gone by Thursday or Friday at the latest. Maybe sooner. Better take advantage of it while you can...CLICK HERE NOW!

Helwig Update

Here are a couple details about Jonathan Helwig's win last night at CFFC IV in Atlantic City (courtesy of mma.tv forum member "tjmitch"):

"HELWIG wins a decision...he had the guy hurt in round one, then had a knock down with a knee at the end of round two. They guy had some good takedowns, but HELWIG looked very good off his back, with a whole bunch of sub attempts...running them together one after the other. Nice win for HELWIG!!"

I also read that Helwig's conditioning was an obvious factor in the fight. I designed Helwig's S&C program, and just in case you're wondering, I based it on Program #1 from Working Class Fitness - The Programs.

Join me once again congratulating Helwig!!

Wiggy

PS - If you want to check out the martial arts strength and power training that got Helwig into kick-ass shape for his victory at CFFC IV, be sure to check out Working Class Fitness - The Programs.

HELWIG WINS!!!!

I've just been told that my buddy Jonathan Helwig won his fight at CFFC IV via decision!!

Join me in giving a huge congratulations to Helwig!!!

More details tomorrow...

Wiggy

Ninja Warrior!!!

If you haven't seen Ninja Warrior, you're missing the best show on TV.

Ninja Warrior (on weeknights on tv channel G4) is an American re-broadcast of the Japanese show Sasuke. Sasuke is basically the obstacle course from hell.

There are four stages, with the first two and the last being timed. Unlike other "reality" shows you see, there doesn't have to be a winner. If a competitor can't complete a stage, or can't complete a stage in the prescribed time limit, they're done. In (I think, but I might be wrong) 18 Sasuke events (Sasuke is held twice/year), each with 100 participants, only two have ever completed the course.

Participants basically have to have incredible strength- and power-to-bodyweight ratios. They have to dominate their bodyweight in every way imaginable (where have I heard that before? ;-) What professional strongman competitions are to big, strong guys, Sasuke is to little strong guys (and gals too!).

Top level athletes compete at this, too. Professional MMAist Genki Sudo, Olympic gymnasts Morgan Hamm and Jordan Jotchev have all washed out in the first stage.

Below is a clip of "Ninja Warrior All Star" (as is said on the show) Makoto Nagano. This guy is a fisherman from Japan, is a complete BAD ASS!! Here Nagano, after many times of being mere seconds away from completing the course, becomes only the second person ever to complete it.



Check this show out - you'll love it. It's real "Working Class!"

Wiggy

PS - If you want to get a start on being able to dominate your bodyweight, be sure to hop over to my site and check out my workout programs - some of the best on the internet!

GO HELWIG!!!

My good buddy Jonathan Helwig is fighting tonight in a Light Heavyweight bout against Ken Owens at Cage Fury Fighting Championship IV in Atlantic City tonight.

Helwig trained his ass off for this fight, and is in some phenomenal shape!! Join me in wishing Helwig "Good Luck" for tonight's fight.

GO KICK ASS HELWIG!!!

More later today on the coolest show on TV...

Wiggy

PS - If you want an insight as to what Helwig's S&C training for his MMA training was like, I'll give you a hint...it was very "Working Class"...

Navy SEAL Training

I've gotten a few emails as of late for guys getting ready to go into the military - especially spec ops - and want to know what they should do to get in shape.

Traditionally, military-style PT has always been tons of push-ups and running for miles on end.

By now, you know that's NOT my style, and surely isn't the correct way to train.

If you're looking for a good something that could mimic a military workout, my Working Class Fitness - The Programs is just what you need. The programs were designed to help you dominate bodyweight. Now, we know that's good for a fighter, but don't you think it would be absolutely IDEAL for military spec ops?

Darn right.

I've got a tactical subpage setup on my site. If anybody would like military specific articles, let me know and I'll put something together.

Navy SEAL Workout

Wiggy

Still Sick...

Ugh.

I'm still sick as a dog. I'm feeling a little better than I did yesterday, but getting hardly ANY sleep last night didn't help.

*sneezes*

*coughs*

*blows nose*

I'm hoping that I'll be feeling back up to snuff tomorrow...

My new article about Adaptation isn't up yet at MMA Weekly. Until it is (the next couple days, I'm sure), here is something for you think about:

When it comes to strength and conditioning work, your body has to adapt to the stressors placed upon it. On one end of the spectrum, you have complete adaptation, in which the body can handle the stressors with ease, and it doesn't cause the body to become uncomfortable at all. On the other end of the spectrum, you have no adaptation, and the body never gets to adapt to the stressors placed upon it. The body is in a constant uncomfortable state.

Is either one "good?"

Wiggy

PS - If you don't want to worry about adaptation and whether or not it's a factor in your programs, head over to Working Class Fitness.com and check out the best workout programs you'll ever find on the entire internet.

Back Again...

Yeah, I know. It's been quite a while...

Things have been crazy over on this end of town. I won't get into it all, but it's been a combination of things around the house breaking and having to being replaced, to cars breaking down and leaving me stranded, to getting screwed on my taxes. And to top it all off, it looks like I'm going to be headed back to Iraq.

Which sucks.

But, as they say, you gotta go what you gotta do. No sense on dwelling on the negative - just wanted to give you guys a little insight as to why I haven't been around as much as I should have been.

Onto better things...

My articles over at MMA Weekly have been a hit. And I'm glad. A new one on Adaptation should be up any day now. And I'm going to be archiving my old columns over at my Articles page soon, as well.

Training has been going well. I've pretty much had to eliminate presses out of my workouts all together. I was stupid and stubborn about it, thinking that I could find a way to make them work. (NOTE - I had some trouble with my rotator cuff some years ago, and every now and then it gives me grief. It has been a lot as of late.) I finally decided to pull my head out of my ass and do some rotator cuff work, and my shoulders starting feeling great almost immediately. Who'd have thunk it? ;-)

Here was yesterday's workout:

A1) Cuban Press: 3 sets x 12 reps
A2) Curl-Grip Chins: 3 x 6-8

B1) DB Curls: 3 x 8
B2) Lying DB Triceps Cross Faces: 3 x 10

C1) Kettlestack Goblet Squats: 3 x 8

D1) Kettlestack Swings x 20, 15, 10, 5
D1) Leg Lifts x 10, 10, 10, 10

Kept a great pace throughout, resting no more than 30-45 secs between sets or couplets. There was no rest between swings/leg lifts. Whole workout was done in about 35 mins.

A nasty cold came on hard last night, so I'm taking today off. Too bad, it's drizzling today - would be a great day for a run. Take a look at my Poor Guys Run article for what I mean...

Well, I'd better take off.

More soon.

Wiggy

PS - If you haven't checked out "Working Class Fitness - The Programs" yet, you'd better get your tail over and check out the best martial arts training workouts you're ever gonna find. You can even get the first two weeks FREE. Can't beat that with a stick...