More on cardio...

Got a ton of great feedback on the cardio video
I posted last week. Glad y'all liked it.

I mentioned the vid on an MMA forum, and a pretty
big discussion ensued. An bunch of awesome questions
and topics came up, so I figured I'd pass one of them
onto y'all.

(NOTE - if you have watched this video yet, then get
your keister to http://www.workingclassfitness.com/intervaltraining.shtml
and watch it.)

The basic question was this - if your interval is longer
(say 60+ secs), should you go as hard as possible out
of the gate, and risk slowing down, or pick a desired
"pace" that will let be hard, but maybe not *quite*
100%?

Here is what I answered:

...let's say I'm looking to work up to a 6RM. This is the
most amount of weight I can lift for 6 reps...

Now, when am I reaching failure? On the 6th rep. Does
that mean that the first 5 were useless? Of course not - they
are what set the precursor for the 6th rep...

...If you know you're doing a 90 sec interval, there is a pace
that you will be able to keep up for that entire interval, so that
you can get the maximum out of it. If you go balls to the wall
right away, you'll peter out pretty quick and the rest of the
interval is useless.

Look at 400m sprinters. They generally have a pace they keep,
and a point in which they go as hard as they can. Whereas if they
went all out at the very beginning, they, too, might very well peter
out too quickly, and not be able to finish strong. It's about what
will let them cover the same amount of ground in the quickest time.

So here, we would want to do the opposite. As the intervals times
stay the same, what pace for a given interval will allow you to cover
the most ground? If you go balls to the wall then peter out, can you
cover as much ground as you could if you took it a *tad* slower at
first, but was able to keep that pace throughout? Which one will let
you cover the most ground in that same time period?

Hope that provides a little more insight, and helps out some.

There were several other great things discussed - all will be included
in this month's Power Trip newsletter.

Are you getting on the Power Trip yet? If not, then you'd better get on the
ball...the freebies alone...like the Power Trip newsletter...are worth
the price of admission! Find out more at http://www.workingclassfitness.com

Train Hard, Rest Hard, Play Hard-
Matt "Wiggy" Wiggins
http://www.workingclassfitness.com

PS - Been meaning to tell y'all - kind of a long story, but I ended up
talking to Dave "Scooter" Honig last week, when he joined Power Trip.

Who is Scooter Honig? He's the kickass celebrity trainer that's been
behind rapper/actor LL Cool J's amazing physical transformation,
making LL Cool J the only person to be on the cover of Men's Fitness
magazine twice.

Scooter's opinion? "Wiggy is one trainer who knows how to combine
complex training for the average person as well as elite athletes..."

Not to mention he joined Power Trip for a full year - paid up front.

'nuff said.

Don't Screw Up Your Interval Training

Just put up a new video on how to not screw up your interval training - check it out here:

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

Train Hard, Rest Hard, Play Hard-
Matt "Wiggy" Wiggins
http://www.workingclassfitness.com

Get on the "Power Trip"

Hey y'all,

Know I haven't been around as much lately...
been puttin' the finishing touches on
"Power Trip" - my new monthly MMA workout
system.

It's all there for you - workouts designed
to the letter, printable workout logs, monthly
'Power Trip' newsletter, monthly 'Power Trip'
audio seminar...

Not to mention the crazy amounts of free
stuff...diet info, 100+ pages of food charts,
training FAQs, rep max charts, fight prep program,
and a helluva lot more.

Check it out - http://www.workingclassfitness.com

You WON'T be sorry.

Train Hard, Rest Hard, Play Hard-
Matt "Wiggy" Wiggins
http://www.workingclassfitness.com

wamin' up...

Hey y'all,

Wanted to tell you about something I've
been doing in my workouts for a while now,
and thought y'all could use, too.

At the beginning of each workout (it doesn't
matter what kind of workout - strength
training, conditioning, skills work, whatever),
do the following little GPP warm-up routine:

-Jumping Jacks x 30 secs
-Skiers x 30 secs
-Rest x 30 secs
*Repeat x 10

(FYI - 'Skiers' are an exercise almost identical
to Jumping Jacks, only instead of your arms
and legs moving side to side, the move front
to back...imagine the motions a cross-country
skier would go through...and do that in place.)

If it seems easy, that's because it is. It's not
designed to be a tough workout. Rather, it's
a great way to some extra work in, get your body
warmed up, and maybe even start breaking a
sweat.

By the time you're ready to jump into your
workout, you're good to go!

The great thing about this is it's simplicity - no
equipment needed, no large area needed. All
you need is a few feet of open space. Set your
workout timer, and go.

(By the way - if you don't have a good workout
timer, let me suggest the Gymboss. It's a kickass
little unit, it's easy to carry around, it's functional,
and best of all, it's cheap. See more here:

http://interneka.com/affiliate/AIDLink.php?BID=11452&AID=35289

This little GPP warmup will probably be pretty easy
for you, but will get even easier after doing it for
a week or two.

When it does, up the ante some - do two rounds before
resting for 30 secs. Then do three. Then four. Then five.

By that point, drop back down to two rounds, but toss in
a couple harder exercises. An example might look this:

-Burpees x 30 secs
-Jumping Jacks x 30 secs
-Mountain Climbers x 30 secs
-Skiers x 30 secs
-Rest x 30 secs
*Repeat x 5

If you have a day where you're not scheduled to get a
workout in, go ahead and do this little routine, anyway. It
won't be hard, shouldn't drain your recovery, and will be a
good way to get a little extra work in. And you can even
go to bed that night knowing you got something accomplished
for the day! ;-)

Try out this little program for a couple-three weeks, and let
me know how it goes!

Train Hard, Rest Hard, Play Hard-
Wiggy
http://www.workingclassfitness.com

PS - As good as this little warmup is, it's not going to be enough
for a full workout. If this is all you'll be doing b/c you don't
have a workout program you're sticking to right now, then
do yourself a favor and run - don't walk - to
http://www.workingclassfitness.com

Are you a wannabe?

Hey y'all,

Got an email this weekend from another
satisfied customer - Jacob.

Jacob had a problem, though.

More or less, Jacob was...well....not quite
sure how to put this....

Jacob was a wannabe.

See, Jacob isn't actually a fighter. He's a
big fan of MMA, and has watched for
years.

Unlike some of the 'armchair quarterbacks'
that think they know MMA, Jacob has a
great understanding of the sport, and has
a real appreciation for what pro MMAists
do. Jacob has been an athlete most of his
life, he just isn't in a position to train right
now.

Since Jacob is pretty well-versed in the needs
of MMA, and has an athlete's background,
he naturally knew the awesome physical
needs of MMA. That's why he was so
pumped to find a specific workout that
covered the so many different physical
needs of MMA.

I loved getting Jacob's email.

Not everybody can be a fighter, or is in a
position to do a lot of MMA training. But
that should never stop ANYBODY from wanting
awesome strength, conditioning, endurance, cardio,
and work capacity.

Jacob did. And he knew that a great MMA Workout
Program was the way to get there.

And, well, I'm proud to say that Jacob - a regular
guy like me and you - is using the Working Class MMA
Workout Program - Championship Edition to do it.

Most of the time, it's an insult to be considered a
wannabe.

Picking this kind of training is not one of those times.

If you're a wannabe too, then head to http://www.workingclassfitness.com
and get in on the workout that's, for once, making the
'real thing' jealous of the wannabes...not the other way
around!

And it's freakin' CHEAP, man...http://www.workingclassfitness.com

Train Hard, Rest Hard, Play Hard-
Wiggy
http://www.workingclassfitness.com

Doin't It, Doin' It, and Doin' It

Hey y'all,

Figured I'd let y'all know about my new
article - "Work Capacity: Do It Stronger,
Faster, Harder, and Longer" - is up at
EliteFTS.com.

Check it out:

http://www.elitefts.com/documents/workcapacity.htm

Train Hard, Rest Hard, Play Hard-
Wiggy
http://www.workingclassfitness.com

PUMPED for the Super.....Bike?

Hey y'all,

Well, it's Super Bowl weekend, and like
every other red-blooded American, I should
be jacked up for the big game.

And I'm.....eh.

I mean, I'm looking forward to it and all - really
hoping Curt Warner gets the win - but I'm not
as amped for it as in years past.

Why?

B/c recently - as in just the past few days - I've
gotten back into another sport that is near and
dear to my heart.

BMX.

Ok, I'll give you a minute to pick your jaw up off
the floor.

Got it? Ok, then. ;-)

Yeah, you read that right - BMX. Those (as my
old man used to call them) "kiddie bikes".

Like (probably) a lot of you, I used to ride when I
was younger. Used to LOVE it. Never did any
competing or racing. Just used to ride b/c I loved
to ride.

Homemade jumps, hopping off curbs, trails - loved
doing it all. It was just so much FUN.

Well, I ended up on a BMX forum a couple days ago,
leafed through a magazine, and I'm back to being
hooked again.

It's cool to see how much racers are getting into
training, now. Some of these guys are really taking
things seriously!

(Speaking of which, I hooked up with Ryan Magin
of ryanmagin.com out of FL. Super cool guy - we
just talked for a good couple hours. There is a guy
who does PLENTY of serious training for BMX!)

It dawned on me that all the strength & conditioning
work I've been doing for so long should have some
awesome carryover to BMX. Speed, explosiveness,
strength, endurance - all will help you come across
the line first.

So, I'm getting a bike and am gonna try my hand at
it. I'm not making any guarantees, though. Sure, I'm
in good shape and all, but hell - I haven't ridden in
some 17+ years.

But it sure will be a helluva lot of fun.

I'll keep y'all posted on how it goes.

Do you have some long, lost sport, game or activity that
you used to do, and might like to give a shot again?
Then you oughta pick up the "Working Class MMA
Workout Program - Championship Edition". Yeah, it's
for MMA, but trust me when I tell you that it'll get you
in kickass shape for ANYTHING you want to do.

Even riding a "kiddie bike"... ;-)

Check it out at http://www.workingclassfitness.com

Train Hard, Rest Hard, Play Hard-
Matt "Wiggy" Wiggins
http://www.workingclassfitness.com

Core Workout Info

At least 2-3 times/week, I get questions
on how or when to do core work.

Well, after answering this for the 3789th
time, I finally wised up and figured it'd
be a heckuva lot easier to just write an
article about and post it at my site.

So I did. ;-)

Check it out: http://www.workingclassfitness.com/corestrength.shtml

Let me know if you have any other questions...
only this time, I won't wait so long to
write an article about it...

Train Hard, Rest Hard, Play Hard-
Wiggy
http://www.workingclassfitness.com

"Train Like Randy, Be Like Brock"

Hey y'all,

Hope you had a good weekend.

Got a zillion things to do, but
I wanted to drop a quick line and
let y'all know that my new article,
"Train Like Randy, Be Like Brock"
is up at MMA Weekly.

Check it out:

http://www.mmaweekly.com/absolutenm/templates/dailynews.asp?articleid=7940&zoneid=13

More soon.

Train Hard, Rest Hard, Play Hard-
Wiggy
http://www.workingclassfitness.com

Wanna Save 40%??

If you're not on my newsletter
list, then you'd better do it...
PRONTO.

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

I'll send out a newsletter Wednesday
evening with how to save big $$$$ on the
"Working Class MMA Workout Program"
and the "Championship Edition".

Not to mention, you get in on some
great tips, stories, motivation, and
all kinds of other great stuff.

Do it - and do it NOW!

Train Hard, Rest Hard, Play Hard-
Wiggy
http://www.workingclassfitness.com

Don't Screw Up Your Cardio

My new article, "Don't Screw Up Your Cardio" is up over at MMA Training.com. Check it out:

LINK

Train Hard, Rest Hard, Play Hard-
Wiggy
http://www.workingclassfitness.com

PS - Need a program that will walk you through your cardio so that you don't screw it up? Then check out the "Working Class MMA Workout Program - Championship Edition". Available now over at http://www.workingclassfitness.com

"Frying Another Turkey"

Hey folks,

Hope y'all had a great holiday - I
know I did.

Got a quick story I gotta tell y'all
about - it still makes me laugh.

So, it's Christmas Day, and we're
over at the in-laws' place. My wife
has a lot of family, and, like all big
family shindigs, there are a few people
there I don't really know.

This year, some distant cousin of my
wife showed up with her new boyfriend
(they both in their early 20s).

This guy shows up with wearing a
Tapout hat and Affliction t-shirt, and it
took him all of about 90 seconds to start
telling everybody what a badass he was.

I rolled my eyes and went outside to do
my holiday tradition of deep frying a turkey.

(Yeah, frying a turkey isn't great for the diet,
but HOLY COW it sure tastes good! ;-)

After a while, this tough-guy wannabe comes
outside and starts in with more of his crap - how
he "trains MMA" and "is going to get a tryout
w/the UFC in a the spring". Oh boy.

He ends up saying that he's heard that I put
together fighter workouts. I tell him a
little of what I do and give him my website
addy. He asks if I've "trained anybody 'good' -
anybody in the UFC"..."because all the guys
he trains with are former UFC."

I tell him that UFC and Cage Rage vet Leigh
Remedios has used my stuff to help prepare
for fights, and that a contestant on the latest
season of The Ultimate Fighter just picked
up my "Working Class MMA Workout Program".

He doesn't seem impressed, and tells me that
he "might" look over my site, but that he was
probably in too good of shape for my workouts
to help him.

At this point, it was freakin' on.

I look at my watch, and tell him my turkey has
another 14 minutes until it's done, and bet him
$50 that I can put him through a workout that
will fry HIM before the turkey is done being fried.

He agrees. I grin. ;-)

First, I hop on his back (like a piggy-back
ride) and have him do 8 squats. Immediately
after that, I have him go to the stairs next to
the deck and jump to the 3rd stair 20 times.
Rest for a minute.

Then I grab his feet and hold them at my
shoulders, and make him do 8 pushups.
Right after that, he has to walk up and down
the 3 deck steps 3x. Another minute rest.

Then I have him grab this big, cast-iron
flower pot full of soil (prob. weighed ~50
lbs.) and pull it from the ground to his chin
8 times, followed up with 15 full burpees
(inc. a pushup and a jump).

By this time, this guy is sweating profusely,
cussing and groaning loudly, and sucking
wind like you wouldn't believe. He is literally
lying on his back in my in-laws' driveway....
on Christmas Day.

I look at my watch, and say "got 6 minutes
left - want more?" He rolls his head back
and forth, and mumbles something about
checking out my website.

My wife sees all this going on, comes out
and asks me, "What are you doing?"

"Nothing," I smile and reply, "just frying another
turkey."

Train Hard, Rest Hard, Play Hard-
Matt "Wiggy" Wiggins
http://www.workingclassfitness.com

PS - Want to "fry" your own "turkey"? Head
to http://www.workingclassfitness.com right
now and get started. Maybe you can be like
the guy who just emailed me to say that he'd
put 85 lbs. on his squat in two months using
my programs...

It's all about priorities

It seems that my little "rants" in
my last couple of newsletters have
been striking a nerve with many
of you.

I'm glad.

It's good to get y'all moving and
thinking. There's nothing with
getting 'riled up' every now and
again. haha

Well, let's let one last one fly. So
far, most of y'all have seemed to
agree with what I've been saying,
but this one I'm not so sure about.

It's the Christmas shopping season
(or whatever holiday your celebrate),
and money is tight for some folks. Add
that to an uncertain economy, and you've
got folks a little more tight w/their money
than usual.

I get that. Trust me, I've been there - more
than once.

(In fact, this is the reason I just started up
my new payment plan - get started with
the "Working Class MM Workout Program -
Championship Edition" for a measly $7!

Click here to find out how - http://www.workingclassfitness.com/mmaworkoutorder.shtml)

Sometimes you have to make sacrifices, and
sometimes you can't always get what you
want.

But here is the thing - I've actually had several
people email me asking for my books/programs...
FOR FREE.

Now, maybe I'm different than most folks, but
in my book, that takes some balls.

If I couldn't afford something I really wanted,
I sure as hell wouldn't ask for a handout - I just
don't operate like that.

Needless to say, I haven't given anybody
anything.

Might sound cold and heartless - esp in the
season that is supposed to be about "giving".

Here's the deal - I've had literally tens of
thousands of great, loyal, PAYING customers
over the years. It would be a spit in the face to
every single one of them who have ponied up
the dough for my books (and in many cases, it's
been done multiple times for different
products). They were good enough to pay
for it - you should be, too.

Second, I give away A TON of free stuff already.
There are 85+ FREE articles on my site, I post
FOR FREE on several forums, and I answer
questions via email FOR FREE every single day.
Yet, some folks want more.

Nope. Not gonna happen.

People work hard for their money, and I'm not
going to undermine those that see fit to send
some of their hard-earned cash my way by letting
others just freeload.

See, here's the thing. There is NOBODY out there
that doesn't have enough money to buy any
one of my products. (Hell my stuff is better
priced than a whole helluva lot of what you'll
find on the internet.) EVERYBODY has enough
money...it's just a matter of where you have your
priorities.

Now, I'm not saying that you should be
trying to decide whether to buy my books or
pay your light bill - that's not it.

What I'm saying is that if it's important enough
to you, you'll figure out a way to get it.

Now, other fitness "gurus" like to try to guilt-
trip you about buying products. "How much
does your health mean to you?" and "Can you
put a price on your body?" are common
questions by these a-holes.

I'm not trying to do that. I don't want to guilt-
trip anybod into anything.

But, if getting in shape is really that important
to you, preparing for your next fight is really
that high on your priority list, and knowing that
my books and programs will get you there, then
you'd figure out a way to make it happen - not
ask for a handout.

I took my wife in to see a oral surgeon today.
She's got a wisdom tooth that is SERIOUSLY
messed-up, and needs to be pulled. A dentist
can't do it - it requires surgery.

She is very skittish of dentists. About a year
or so ago, she went to a dentist that turned out
to be a total quack - guy took almost TWO
HOURS to pull a tooth. My wife is one tough
broad, and I've seen her go through some
serious stuff. This outright traumatized her.

Well, as the surgeon was describing the
procedure today, she started to well up in
tears. It's that bad.

The surgeon said she could be "put under"
for the extraction, but it was going to cost
3x as much (and we don't have dental
insurance right now).

We knew that going in, and we thought
weren't going to be able to go that route, as
with Christmas shopping, and several other
things I won't get into, money is kinda
tight right now - like it is for everybody.

When the surgeon described the process
they were going to have to go through to
get this tooth out, I could see the panic and
fear in my poor wife's eyes.

I looked at the surgeon and told him that
my wife would be "put under." My wife
looked at me quickly, as if to say, "What
are you doing? We can't afford that!"

Before she could even speak, I calmly
told her, "We'll figure it out. This is
what you need. We'll make it happen."

Right now, getting my wife taken care of
is top #1 priority - whatever it takes to
get it done is what I'm going to do.

Now, I'm not trying to put somebody
wanting to buy my "Working Class MMA
Workout Program" on the same level as
somebody needing surgery - b/c surely
it's not.

But the principle is the exact same.

Don't go through life asking for handouts,
favors, freebies, or freeloading, when the
reality is that you could come up with the
resources on your own. It just has to be
a high enough priority.

Somebody else shouldn't take the hit for
something just b/c you don't think it's that
important.

Besides, if you can't come up with as little
as $7, then chances are you wouldn't take
my workouts that seriously, and probably
wouldn't even do them, anyway.

I'm always here to do whatever I can to
help others, but I'm sure as hell not
gonna waste my time and energy on
somebody that doesn't even want to help
themselves.

Train Hard, Rest Hard, Play Hard-
Wiggy
http://www.workingclassfitness.com

PS - You'll hear from me again before Christmas,
but in case you're busy and don't get the
email, I want to wish every one of y'all a
very Merry Christmas, and say "thank you"
for being a part of my newsletter list.

I hope that y'all get to spend some
quality time with people close to you, and
that you stay safe in your holiday travels.

PS #2 - Christmas shopping days are pretty
much gone. If you've got somebody that you
still need a gift for - you perhaps? - then the
"Working Class MMA Workout Program"
would be a great choice.

There are no crowds to hassle, no worrying
about shipping time, or getting an exchange
receipt in case it doesn't fit. ;-)

And you can start for $7 - next to nothing! Click
here to order: http://www.workingclassfitness.com/mmaworkoutorder.shtml

Money is no object

Just wanted to let you know that
you can get in on my awesome
"Working Class MMA Workout -
Championship Edition" starting out
for only $7.

This is a brand new deal, and might
not last long. If you've been 'hemming
and hawing' about getting the
"Championship Edition", then that time
should be over.

Click here NOW for the details:

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

Train Hard, Rest Hard, Play Hard-
Wiggy
http://www.workingclassfitness.com

PS - Been getting A TON of great feedback
on my rants the past week or so. Got
another one coming up in a day or two...
keep your eyes peeled.

PS #2 - What are you going to blow seven bucks
on this week? Renting a DVD? Seeing a movie?
A couple drinks at 'happy hour'?

Click here to put that $7 to some good use:

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

I'm just like you

Better be up front w/y'all - got
more rants in me today. Just so
you know...

My last newsletter triggered a nerve
w/many of you. I got more emails
and response on this than I have
just about any of my previous work.

Most of it was 100% behind what I
said. I got all kinds of great feedback:

"Amen, bro!"

"Hell yeah, Wiggs! It pisses me off
too when folks talk about genes being
responsible for their failings..."

"Well stated and I concur!"

"...it's about time someone speaks the
truth..."

But it pissed a few of you off - not that
I was surprised.

One email I got was from a guy that
was pretty upset. I won't reprint it here
(it'd be tough to get the gist of it if I
took out all the cursing - LOL), but the
basic idea was this:

Who the hell was I to talk like that? Who
the hell was I to make assumptions
about people? Who the hell was I to
assume that people are lazy?

It was "easy" for me to say these
things - I'm a strength coach. It was
"easy" for me to say these things - I'm
already strong. It was "easy" for me to
say these things - I was in good shape.

I don't know all the burdens that y'all
have to go through. I don't know what
you're dealing with. I don't know how
hard your life is.

Pardon my "french", but are you f@cking
kidding me?

Listen up - I'm just like you. I've got a wife.
Three kids. Three dogs. A mortgage. Car
payments. I put my pants on one leg at a
time - just like everybody else.

Nothing I've ever done has come "easy"
for me...especially training.

Think back to elementary school. Remember
the fat kid in the class? The one that everybody
made fun of? The one that was always
sweaty and red-faced in PE? The one that
had to wear "husky" pants b/c regular jeans
wouldn't fit him?

Guess what, bucko - that was yours truly. I
was the fat kid.

You know the people who say that they can
just look at a cheeseburger and gain five pounds?

Well, that's me. Always has been. Hell, my
metabolism is so slow, that sometimes I think
it actually goes in reverse.

I've had to work, scratch, bite, and claw my
way for all the gains I've ever had. I've gotten
up at 4:30 in the morning to train, worked out 3x/day,
gotten in 20 mins of hard training during lunch
breaks in Iraq, worked out between classes in
college, ran in the middle of the night,and
everything else in between.

I've lifted weights, ran, done calisthenics. I've
rowed, done pyramiding, Power Complexes,
bodybuilding, and more.

I don't have great genetics, a natural physique, or
God-given strength or speed. I've had to WORK
MY ASS OFF to achieve everything I've ever
accomplished.

Know the difference between me and you?

Not a damn thing.

You can accomplish anything you want to - you
just have to want it bad enough.

Do you want it bad enough?

Train Hard, Rest Hard, Play Hard-
Wiggy
http://www.workingclassfitness.com

PS - If you "want it bad enough", but aren't sure
how to get there, then head tohttp://www.workingclassfitness.com
and check out my "Working Class MMA Workout
Program" and the "Championship Edition".

Even if you're not a fighter, these workout programs
will put you on the 'fast track' to achieving the goals
that will make everybody else say it's "easy" for you,
too.

"Genetics" - the ultimate cop-out

Just so y'all know up front - I'm in
one of my moods today, and am gonna
rant a little. Don't say I didn't warn you.

I don't know about you, but I am fed
the hell up with people talking about
how "genetics" are responsible for
one's state in life.

If somebody is fat, it's b/c of genetics.
If somebody is trim, it's b/c of genetics.
If somebody is strong, it's b/c of
genetics. If somebody is slow it's b/c
of genetics.

Maybe I missed the bulletin on this, but
I always thought that these sort of things
were determined more by your own frickin'
habits and actions than what your DNA
says.

Now, I'm not saying that genetics don't play
a role, b/c they do. They ultimately determine
what you can or can't do. But that doesn't mean
that you don't, can't, or shouldn't put the work in.

This is absolutely true - late last week, I saw a
commercial for the late local news, and one of
their lead stories was that scientists may have
discovered a gene that leads to obesity.

Really guys? A gene, huh? Let me guess - it's
the gene that makes you always shove cupcakes
into your big mouth, right?

I remember when somebody was fat, slow, and
out of shape, it was b/c they were just lazy
and wouldn't get their ass off the couch. Now,
we're supposed to believe that it's b/c it's in their
genes.

On the flip side, I remember when, though you'd
see 'natural athletes' now and then, most of the
folks that were strong, fast, or elite athletes were
the ones who got up early, stuck to their strict diets,
stayed in when their friends partied on Saturday
nights, and just plain worked their ass off.

But now, many want you to believe that it's
b/c these people were almost "destined"
to be this way b/c of their genes.

Well, you know what I say?

I say "f@ck the genes".

Your genes are ultimately going to decide what
you can or can't do - we know that.

For instance, a guy my size (I'm 5'6", have a
natural big bone structure and slow metabolism)
ain't ever gonna play in the NBA. As much as I
might want to, I just don't have a snowballs' chance
in hell.

But does that mean I should sit on the couch, pissed
at my parents for giving me lousy DNA, and eat
cheez doodles all day?

Hell. Freakin'. No.

Sure, I might never be that seven-foot tall dude
dunking the basketball on national TV, but that
doesn't mean I can't find something that I *would*
be good at.

I can get big and muscular. I can get strong.
I can get powerful. I can get fast. I can get
athletic.

(Hell, I bet a bunch of those NBA guys would
have a might tough time keeping up with me
in a workout full of "Power Complexes".)

All it takes is discipline, work ethic, and effort.

You can do the same thing.

In fact, let me take that back...You SHOULD do
the same thing.

Don't let society tell you that you physical success
is only for those with superior genes. Give 'em the
finger and show 'em that you're gonna get it
done anyway.

And if you're one of the few that do have good
genetics, don't sit on your natural gifts. Work
your ass off, too. In fact, you should even more,
b/c there are probably 10 people that would KILL
to have the gifts that you do. So don't take them
for granted.

Create your goal. Create a plan to achieve it. And
go kick some ass.

Genes be damned.

Train Hard, Rest Hard, Play Hard-
Wiggy
http://www.workingclassfitness.com

PS - If you're ready to achieve your goals - regardless
of what people tell you your genes are - but need help
with a plan, then head over to http://www.workingclassfitness.com
and check out my "Working Class MMA Workout
Program" right now.

Working your ass off won't do you any good if
you're not working smart. Let me help you give
your genes and those that underestimate you "the
bird", and help you get into the best shape of your
freakin' life.

It's all good now...

Got to run out for the day in
a minute, but wanted to drop
a line real quick.

Last week I sent out an email
with instructions on how to
download my new FREE REPORT,
"The Physical Needs of MMA".

Well, the link got goofed up for
a bit, and some had a hard
time getting it downloaded.

Just wanted to let everybody know that
everything is fixed and hunky dory.
If you haven't downloaded yet, you
can - and should - now.

(I gave first dibs to my newsletter
list - it "pays" to be a member!)

When you do, pay attention to the
section on conditioning. There is a
couple lines in there that you might
gloss over if you're not careful - and
they're probably some of the most
important lines I've written about
conditioning.

(hint - it's the reason why much
bally-hoo'ed interval training is
so ineffective for many people.)

Download your copy ahora:

http://www.workingclassfitness.com/needsofmma.pdf

Train Hard, Rest Hard, Play Hard-
Wiggy
http://www.workingclassfitness.com

PS - Got another kickass testimonial the
other day for my new "Working Class
MMA Workout Program":

“I just had to fire you an e-mail saying
that this workout you put together is
absolutely solid. I..have been having
great training sessions...look forward
to definitely being in the best shape
of my life.”

Get in the best shape of *your* life here:
http://www.workingclassfitness.com

*cough, cough, cough*

Sometimes, you gotta take your own
advice.

A while back, I sent out a newsletter
that talked about "always find a way
to win." Today, I was getting more
first-hand experience in that very
thing.

I'm sick as a freakin' dog. I mean
I feel like crap.

Throat is killing me. Haven't
slept well. Whole body aches.

Heck, I almost felt like I was gonna
pass out earlier today.

Ugh.

I probably should've gone ahead and
taken the day off from training, but I
was super-motivated from last week.
I'd been getting some great workouts in,
and after eating all that Thanksgiving
turkey, got another one on Friday, and
wanted to keep the ball rolling.

The plan for today was to do "Power
Complexes" in "rounds" format.

(To read more about "rounds" format,
be sure to check out the "Working Class
MMA Workout - Championship Edition"
at http://www.workingclassfitnes.com)

But I knew that motivated or not, "Power
Complexes" weren't gonna happen...at
least not today.

Me feeling like toasted ass + "Power
Complexes" = something I don't wanna
experience anytime soon. So, it was time
to figure something out.

I looked through the "Championship
Edition" again to guide me, and hit up some
old workout notes.

I ended up doing some rounds of light
BWE calisthenics as GPP, and 5 rounds of
another basic complex involving burpees,
snatches, and swings.

It kicked my tail, and I sure wasn't 100%,
but I still got in a great workout. More
importantly, I still found a way to win.

You can - and will eventually have to - do
the same thing. The (arguably) busiest time
of the year is here. Don't let everything else
get in the way of your training.

If you don't have the "Working Class MMA
Workout Program - Championship Edition",
head to http://www.workingclassfitness.com
right now and pick it up.

Just like it helped guide me through finding
my way to win today, it'll do the same for you
when you get into that roadblock.

And if you ever need a shove in the right
direction, be sure to drop me a line.

Train Hard, Rest Hard, Play Hard-
Matt "Wiggy" Wiggins
http://www.workingclassfitness.com

PS - Like I said, the busiest time of the year
is here. Is your shopping done yet? Probably
not. Save yourself some time and effort and
cash in on the most kick-ass MMA workout
available - the "Working Class MMA Workout -
Championship Edition".

Download it now over at http://www.workingclassfitness.com

PS #2 - Got a freebie coming your
way in a few days. Only for members
of my newsletter list. Not a member yet?
Then send a blank email to: newsletter@workingclassfitness.com

New Books For Sale Now!!

My new products, the "Working Class MMA Workout Program" and the expanded "Working Class MMA Workout Program: Championship Edition" are finally done and up for sale!

Check out Working Class Fitness.com for all the info!

They've already been described as "genius"...

Wiggy

Do You "Refuze"!?!

I'm REALLY excited to announce a new partnership between Working Class Fitness.com and Refuze Limitations!

Refuze is a clothing company that strives to not accept social pressures, demands, or methods of thinking. Refuze wants you to question, to think, to ponder - to be your own person. Taken directly from Refuze's website:

Refuze is a company that represents those individuals who investigate true human potential by not conforming to the limitation dictated by social acceptance. We are not trying to spark a revolution; we are simply recognizing the inevitable evolution of passion, hunger, and desire. Honoring these individuals, Refuze's symbol, the Exquion, flies as an official flag of this powerful mindset.
QUESTION, DEMAND, PERIOD!

Our uniquely designed, very in your face clothing lines, have received world renowned attention and are fast becoming a prominent staple to the fashion scene. With our universal flair spanning over all genres; Grunge, Urban, etc. we have a flavor for everyone. Keeping up on the latest advancements in technology and textiles, we will continue to come out with new and inventive garments always remaining as a front runner in today's trends as well as carving new paths for tomorrow.

Refuze has spent its time and energy trying to reach those involved in activities and forms of expression that go beyond the "normal" sports and/or activities. This includes Parkour/Free Running, "Stuntaz", BMX, professional wrestling, fitness models, bands, and more.

When Refuze's "main man" TK Refuze and Wiggy met up, it seemed a perfect match. Refuze works to help you think. Working Class Fitness.com works to get you in shape. Thus a partnership was born.

"Training 2 Refuze" is a new collaboration between Refuze and Working Class Fitness.com. T2R will be be made up of all the stuff you've come to expect from Wiggy - quality and informational (and FREE) articles, sample workouts, and full-fledged workout programs - all with the goal of helping you not only get in better shape, but do so, so that you can express yourself in whatever physical way you like. Think of all the work that Working Class Fitness.com has put forth in the MMA world and to "regular joes" with the free fitness articles, workout plans, and more - only expanded.

You can check out the Train 2 Refuze home page here:

http://refuze.com/index.php?id=42

There you'll find articles to my first two articles geared at Parkour Conditioning. But that won't be all - there is a lot more to come from TK Refuze and Wiggy.

So don't screw around and get to the T2R page and check it out - pronto!

Train Hard, Rest Hard, Play Hard-
Wiggy

New Article Up at MMA Weekly

My new article, "400 Meters to Ultimate Cardio" is up at MMA Weekly. Go check it out:

http://www.mmaweekly.com/absolutenm/templates/dailynews.asp?articleid=7109&zoneid=13

For workout programs that you could plug your 400m training into, hop over and check out Working Class Fitness - The Programs.

Train Hard, Rest Hard, Play Hard-

Wiggy

Let's Never Forget

It was seven years ago today, that the attacks on Sept. 11th occurred. Two planes into the World Trade Center. One into the Pentagon. And one more, valiantly brought down by its passengers in Pennsylvania.

These attacks have shaped the history of America, and have forever changed us as a country. On a personal note, it was these attacks that actually set in motion the events that would eventually lead to my spending the better part of 2.5 years in Iraq with a contracting job.

They say time heals all wounds. This is a wound that while easier to bear, we should never heal from. We should never act as if we're now "Ok". We should never feel that it's "in the past".

One of my greatest fears is that down the road, Sept. 11th will suffer the fate of Dec. 7, 1941. Do you know what this day is? If you don't, you should honestly be ashamed of yourself. It was the date that Pearl Harbor was attacked (thus leading us into entering WWII). It was the last time there was a foreign attack on our own soil.

I'm sure that throughout the 1940s and even into the 1950s, people remembered and revered this day. But somewhere along the line, it became less and less of a deal. As the people of that generation that experienced that horrible tragedy died off, the following generations paid less and less attention to this date.

Now, the date passes without a thought. And I'd even venture to say that if you stopped random people on the street, and asked them what the significance of Dec. 7, 1941 was, they couldn't even tell you.

Don't let this happen to Sept. 11th. Don't let it become unimportant. Don't let it pass. Don't let others take the date lightly.

Don't ever forget.



Though many of you may not agree with our current presence in the Middle East, there is one thing we should all agree on, and that's the courage, will, perseverance, and fortitude of our men and women serving there (and all over the world, for that matter).

The next time you see member of our Armed Forces (current or veteran), take a minute, and thank them for everything they've done for our great country.

And to the all current and veteran members of our Armed Forces, I humbly say "thank you."

Wiggy

Evan Tanner Quotes

In the wake of the news of Evan Tanner's death, various snippets of his writings, blog posts, and comments are being posted around the internet. I will post some of these snippets here.

If you have a good one you like, send it to me, and I'll put it up.

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

It is a shame that in this society we've been taught to judge a man's worth by what he owns instead of who he is. Everything is surface, and so few look beyond it. A man will sell his soul, he will lie, cheat and steal, for money. If he has it, he can buy respect. Wear the right clothes, drive the right car, have the right friends, that's all that matters. Our lives are consumed in a selfish, self absorbed quest for possessions, the latest and the best in a never-ending cycle until the day we die. We forget what it means to be truly human. We forget the things that really matter. We lose the magic of what life should be.

I won't live by rules that make no sense to me.

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

I will do nothing lightly. When I walk, I will walk heavily. When I fight, I will fight with conviction. When I speak, I will speak strongly. When I feel, I will feel everything. When I love, I will love with everything.

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

RIP Evan Tanner

Former UFC MW Champion Evan Tanner was found dead yesterday, 09-Sept-08.

Prayers to Evan's friends and family - Evan will be sorely missed.

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

MMA Weekly's article on the circumstances surrounding Evan's death can be found here:

http://www.mmaweekly.com/absolutenm/anmviewer.asp?a=7059&z=2

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

I just posted this on the Underground Forum:

I didn't know Evan. I never corresponded with him via myspace, email, or the like. I never got to meet him. Hell, I never even got to see him fight live.

Yet, his death is really hitting me hard.

Somebody else said it might be somewhat strange to feel this way about somebody that you've never met. I agree, b/c I feel the same way.

One of the things that originally drew me to MMA (originally via the UFC) was that it wasn't glitz. It wasn't glamor. It wasn't about pretty boys or prima-donnas.

MMA was about regular guys, who had worked their asses off, wanting to test themselves. At the time, there was no (at least very little) money in the sport. Fighters had to still work full-time jobs, and many times put their fighting careers on hold just to support their family.

It wasn't about riches, or fame, or fighting in front of crowds, or getting your face on a reality TV show. It was about being a warrior, and testing yourself as one.

This is what Evan Tanner was - a warrior for the sake of being a warrior.

Most people in the limelight have issues - as do most folks. But issues generally aren't allowed in the limelight. Unless it's for deliberate attention, or a matter of public record, these issues are buried - buried deep down so that others may not see that the image of our favorite personality just *might not* be what everybody thinks it is.

Not Evan.

As was said, he wore his heart on his sleeve. He fully embraced something I try to do, and that's to fulfill the old computer term - WYSIWYG - What You See Is What You Get.

No facades, no acts, no gimmicks, no lies from Evan - just the genuine article.

And in this fast-growing, seemingly almost over-popular sport we call MMA, that is what I'll miss most.

RIP Evan - you will be missed.

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



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

Wiggy

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.

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

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.

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

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:

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

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.

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

(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

ALWAYS Find a Way to Win

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

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

AAAARRRRRGGGGHHHHHHH!!!!!

Something in my left lower back had tweaked.

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

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

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

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

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

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

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

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

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

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

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

Guess what? There's nothing wrong with that.

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

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

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

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

Wiggy

New Article at New Site!!

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

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

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

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

Wiggy

New Article at MMA Weekly

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

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

Wiggy

New Articles + Some Great Testimonials

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

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

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

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

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

Here are a few more...

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

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

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

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

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

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

Hey Folks,

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

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

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

Either way, it's GREAT to be home!

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

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

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

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

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

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

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

Train Hard, Rest Hard, Play Hard-

Wiggy

Let's Talk Muscular Endurance

If you peruse my blog now and then, you probably know that if I get into good discussions at forums, I like to cut and paste some of the discussion(s) here. Well, recently, there was a great discussion about Muscular Endurance and how it applies to MMA over at mma.tv. Here is some of what I posted:

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-In regards to sports specific skill, is there a difference between learning to control fatigue/tension/force exerted and muscular endurance? Yes and no. Yes in that I don't believe the two are the same thing. No, in that the net result ends up being the same.

Slightly different viewpoint - a baseball player is taking batting practice. His hitting coach comes over and has him slightly adjust is swing. He now gets more power on the ball, and can hit further. Can he hit further? Yes. Is he a more powerful hitter? Not necessarily. He's just as powerful as he was when he stepped into the batting cage - he's just now better at harnessing said power. He's a more efficient hitter.

Now let's say the same hitter, instead of tweaking his swing like his coach says, keeps his swing the same. But this time, it's the off-season, and he hits the weights real hard (and knowing MLB, probably the 'roids, too LOL). He come back in a couple months with the same exact swing. However, b/c he's put on 25 lbs. of muscle, and the increased strength/power to go with it, he's hitting the ball further. He has extended his limits b/c of his newfound strength/power. Balls that were fly-outs to left-center now fly over the left field fence. Can he hit the ball further? yes. Is he a more powerful hitter? Yes. Is he a "better" hitter? Not necessarily. He can just "muscle it" further.

The same principle (IMO) applies to muscular endurance and comparing it to improving technique. Say a fighter works on his mental game, staying more relaxed on the mat. Therefore, he conserves energy. Does that give him more endurance? No. But it does allow him to work longer.

Same result. Different paths.

So, the next question that brings up is which is more important to work on? Muscular endurance or managing technique? And of course, there is no hard and fast answer. It depends on the fighter, how he fights (style-wise), and his current abilities (in both technique and S&C). After a thorough assessment of everything, those kinds of questions can be answered. Why do you have to pick one over the other? Why not learn to manage technique AND increase muscular endurance? Well, that would be one of the most optimal choices for this situation, but given the trainee can only do so much (and given that MMA is probably one of, if not THE most demanding sports from such a wide variety of skills necessary perspective), he has to pick and choose his battles (so to speak).
Shifting gears...

In the 1st thread, it was mentioned (more or less) that complexes don't get the heart going like sprinting can. I agree (and Chad and I have traded emails about this) that running as fast as you can for as long as you can will keep your heart beating as fast as possible. However, many people don't have the lower body muscular endurance (i.e. the ability to keep contracting the musculature of the hips/legs) to keep up the kind of pace necessary. Something like complexes, however, can allow the trainee to keep working, allowing some muscle groups to actively rest while others work, all the while the cardiovascular system keeps getting taxed.

And for many, this is all they'll need. However, I do believe that once a trainee gets themselves in pretty good shape, and has a good amount of work capacity built up, complexes will then start to diminish in ability to keep heart-rate up. To do so, it's been my experience, the trainee has to significantly increase the weight, making the amount of force that has to be exerted that much more. But if you start to go too heavy, you start running into the area of strength development, as well as what I call strength-endurance (the ability to perform a given activity with a given percentage of one's 1RM - not just the ability to contract repeatedly...I think it was said before that this was Relative Endurance).

Now, this isn't necessarily a *bad* thing, as I believe having higher Relative Endurance (w/higher % of 1RM in both the strength and power depts.) is a good thing. IMO, fighters need to be strong at the end of the fight - not just at the beginning. (And as RIPLEY pointed out, many are weak then, too.) But it's a different question.

There's also the idea that efficiency and maximum ability and/or capacity aren't necessarily the same thing.

One of the things that I see/hear over at Crossfit (I'm not trying to bash these guys - just making a point) is that they want to find more efficient ways of doing movements, so that more work can be done. I don't necessarily agree with this.
Think of it this way - say as a part of a Crossfit metcon circuit, you had to jump over a cone X number of times, and this cone was 12 inches high. In Crossfit fashion, you take the most efficient route, and jump just high enough to get over the cone - say 12.25 inches. Your work output is high, in that you're moving your bodyweight X number of reps over the requisite 12 inch cone, and since you're going *just* high enough to clear the cone, your time is as fast as it can be. IMO, this would be a case of maximizing efficiency.

Now let's say that instead of jumping just high enough to clear the cone (12.25 inches), you jump a full 20 inches over the cone, clearing it by 8 inches with each jump. IMO, this would b a case of maximizing ability/capacity.

Now the question that gets raised in my mind, is which of the two have more carryover? The increase in efficiency, or the increase in ability/capacity? It depends on what the test is. If the test is the workout itself (as is the case w/Crossfit most times), it's the first. However, if the test is a totally unrelated activity (say barbell complexes or sprinting and wrestling), then I'd say the second.

In this sort of instance, you'd learn how to maximize efficiency with your skills training. Maximize your ability/capacity with your S&C training. ***********************

Wiggy

New Article at MMA Weekly - "Raising the Bar"

My new article, "Raising the Bar" is up at MMA Weekly. Check it out:

LINK

Wiggy