Trust Me...I'm an EXPERT!

When it comes to training, I know my stuff....better than most. But when it comes to nutrition and diet, I'm not afraid to admit that a "guru", I'm not.

So, when people come to me with diet and nutrition questions I can't answer, here is where I point them:

http://www.aweber.com/b/1JFC9

Train Hard, Rest Hard, Play Hard-
Matt "Wiggy" Wiggins
MMA Training | MMA Workout | Cardio Workouts | Workout Plans

Take This One Supplement

If you were only gonna take one supplement, then this is what it should be:

http://www.aweber.com/b/nlf9

Train Hard, Rest Hard, Play Hard-
Matt "Wiggy" Wiggins
MMA Training | MMA Workout | Cardio Workouts | Workout Plans

This GIRL is Tougher Than You Are

Be prepared to feel like a puss...

http://www.aweber.com/b/1YdVf

Train Hard, Rest Hard, Play Hard-
Matt "Wiggy" Wiggins
MMA Training | MMA Workout | Cardio Workouts | Workout Plans

If This "Old Fart" Can Do It...

Check out my boy Armando - kickin ass at 44 years old!

-> http://www.aweber.com/b/185.P

Train Hard, Rest Hard, Play Hard-
Matt "Wiggy" Wiggins
MMA Training | MMA Workout | Cardio Workouts | Workout Plans

How to Work Cardio Into Your Athletic Workout

Got a guest post up at my buddy Joe Hashey's "Synergy Athletics" blog, titled "How to Work Cardio Into Your Athletic Workout." Check it out and lemme know what you think:

http://synergy-athletics.com/index.php/uncategorized/how-to-work-cardio-into-your-athletic-workout/

Train Hard, Rest Hard, Play Hard-
Matt "Wiggy" Wiggins
MMA Training | MMA Workout | Cardio Workouts | Workout Plans

PS - Need a New Year's Workout? CLICK HERE.

#1 Thing to Do For New Years

If you want to make any real changes for 2010, there is one main, major shift in mental attitude you have to make.

Can you make it?

http://www.aweber.com/b/28Cs.

Train Hard, Rest Hard, Play Hard-
Matt "Wiggy" Wiggins
MMA Training | MMA Workout | Cardio Workouts | Workout Plans

Try This in Your Next DB or KB Workout

Try this cool little trick out the next time you do DB or KB snatches, C&P, or something similar.

http://www.workingclassfitness.com/1left1right.shtml

Train Hard, Rest Hard, Play Hard-
Matt "Wiggy" Wiggins
MMA Training | MMA Workout | Cardio Workouts | Workout Plans

What Wiggy Wants for Christmas

Wanna know what I want for Christmas? I wrote about it over at MMA weekly. Get the links here:

http://www.aweber.com/b/1z1uk

Train Hard, Rest Hard, Play Hard-
Matt "Wiggy" Wiggins
MMA Training | MMA Workout | Cardio Workouts | Workout Plans

Get Crazy - Get Perspective - Get Better

How having a crazy workout now and then can put everything into perspective, and elevate your workouts overall.

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

Train Hard, Rest Hard, Play Hard-
Matt "Wiggy" Wiggins
MMA Training | MMA Workout | Cardio Workouts | Workout Plans

Fix Shoulder Issues Now

Have you been having troubles with your shoulders? Then add these two simple and easy exercises to your workout, and see how quickly your shoulders thank you.

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

Train Hard, Rest Hard, Play Hard-
Matt "Wiggy" Wiggins
MMA Training | MMA Workout | Cardio Workouts | Workout Plans

Fighters' Big Workout Mistake

Many fighters think that they need to do a lot of cardio in their workouts. But, there is a lot more than that they should be doing. Click here to find out what:

http://www.aweber.com/b/1X3U.

Train Hard, Rest Hard, Play Hard-
Matt "Wiggy" Wiggins
MMA Training | MMA Workout | Cardio Workouts | Workout Plans

Worlds Strongest Man in MMA?

So....what do you think of 5x World's Strongest Man Mariusz Pudzianowski in MMA? Here's what I think...

http://www.aweber.com/b/1qyMU

Train Hard, Rest Hard, Play Hard-
Matt "Wiggy" Wiggins
MMA Training | MMA Workout | Cardio Workouts | Workout Plans

How to Use Russian Sports Science in Your MMA

So what do you think of this Russian "Mumbo Jumbo"?

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

Train Hard, Rest Hard, Play Hard-
Matt "Wiggy" Wiggins
MMA Training | MMA Workout | Cardio Workouts | Workout Plans

Fancy Words Not Necessary

Training isn't as complicated as many "gurus" want you to think. But it's not all about bench press & curls (like you see most dudes in the gym doing), either.

Find out why:

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

Train Hard, Rest Hard, Play Hard-
Matt "Wiggy" Wiggins
MMA Training | MMA Workout | Cardio Workouts | Workout Plans

Get Strong Now

Do this and get strong now:

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

Train Hard, Rest Hard, Play Hard-
Matt "Wiggy" Wiggins
MMA Training | MMA Workout | Cardio Workouts | Workout Plans

300 Workout - Is it *that* Good?

The infamous "300 Workout" - fitness glory or pure hype?

http://www.workingclassfitness.com/300workout.shtml

Train Hard, Rest Hard, Play Hard-
Matt "Wiggy" Wiggins
MMA Training | MMA Workout | Cardio Workouts | Workout Plans

Some People Just Don't Belong

I don't mean to be a jerk, but some people in the fitness industry are just morons...

http://www.aweber.com/b/1fwd.

Train Hard, Rest Hard, Play Hard-
Matt "Wiggy" Wiggins
MMA Training | MMA Workout | Cardio Workouts | Workout Plans

Randy Couture's Workout

Can you apply this to your own training?

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

Train Hard, Rest Hard, Play Hard-
Matt "Wiggy" Wiggins
MMA Training | MMA Workout | Cardio Workouts | Workout Plans

Sean Sherk's Training

An 'oldie but a goodie' - a look at Sean Sherk's training from the "UFC All Access" TV show...

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

Train Hard, Rest Hard, Play Hard-
Matt "Wiggy" Wiggins
MMA Training | MMA Workouts | Cardio Workouts | Workout Plans

BJ Penn and the Steelers?

What do BJ Penn defending his LW UFC belt, defending NFL Super Bowl Champ Pittsburgh Steelers safety Troy Polamalu, and a complete bust of a former USC quarterback have in common?

Find out here => http://www.aweber.com/b/18UcA

Train Hard, Rest Hard, Play Hard-
Matt "Wiggy" Wiggins
MMA Training | MMA Workout | Cardio Workout | Workout Plans

Commies and Cardio?

Oh those crazy Russkies and their sports science. Apply some of what they brought to the table to your cardio workouts:

http://www.workingclasscardioworkout.com/cardioperiodization.shtml

Train Hard, Rest Hard, Play Hard-
Matt "Wiggy" Wiggins
MMA Training | MMA Workout | Cardio Workout | Workout Plans

Strength or Skills?

Ah...the age-old fight game debate, what is more important - skills or strength/conditioning? Find out what I think here:

http://www.aweber.com/b/rO_A

Train Hard, Rest Hard, Play Hard-
Matt "Wiggy" Wiggins
MMA Training | MMA Workouts | Cardio Workouts | Workout Plans

Getting From Here to There

Why you need to adjust where you're to at to get where you're going:

http://www.workingclasscardioworkout.com/adapttoprogress.shtml

Train Hard, Rest Hard, Play Hard-
Matt "Wiggy" Wiggins
MMA Training | MMA Workouts | Cardio Workouts | Workout Plans

Why I Think Kimbo is a Joke

I think Kimbo is a joke.

Find out why here:

http://www.aweber.com/b/1TWvw

Train Hard, Rest Hard, Play Hard-
Matt "Wiggy" Wiggins
MMA Training | MMA Workouts | Cardio Workouts | Workout Plans

S&C Tips From Bulgaria

The OTS guys put out bodybuilding books back in the '90s with info they learned from top Bulgarian Olympic Lifting coaches. Learn how you can take some of that info and apply it to your own workouts...

http://www.workingclasscardioworkout.com/bulgariancoaches.shtml

Train Hard, Rest Hard, Play Hard-
Matt "Wiggy" Wiggins
MMA Training | MMA Workouts | Cardio Workouts | Workout Plans

Coming Out On Top No Matter What

Always find a way to win...like Jimmy V said, "NEVER GIVE UP!"

http://www.workingclasscardioworkout.com/dontletlifebeatyou.shtml

Train Hard, Rest Hard, Play Hard-
Matt "Wiggy" Wiggins
MMA Training | MMA Workouts | Cardio Workouts | Workout Plans

Are You a Fighter or Not?

As Dana White might say..."Do You Wanna Be a F@ckin Fighter!?!" Well, even if you don't, that doesn't mean you can't (or shouldn't) train like one...

http://www.workingclasscardioworkout.com/regularjoes.shtml

Train Hard, Rest Hard, Play Hard-
Matt "Wiggy" Wiggins
MMA Training | MMA Workouts | Cardio Workouts | Workout Plans

You Gonna Love AND Hate It

And you thought burpees sucked before...

Check it:

http://www.workingclasscardioworkout.com/burpeetotheultimate.shtml

Train Hard, Rest Hard, Play Hard-
Matt "Wiggy" Wiggins
MMA Training | MMA Workout | Cardio Workout | Workout Plans

Hocus Pocus

This is where the magic happens... -> http://tinyurl.com/yk3xnrz

Train Hard, Rest Hard, Play Hard-
Matt "Wiggy" Wiggins
MMA Training | MMA Workout | Cardio Workouts | Workout Plans

Are You Focused?

Sometimes doing everything accomplishes nothing -> http://tinyurl.com/yf4997f

Train Hard, Rest Hard, Play Hard-
Matt "Wiggy" Wiggins
MMA Workout | MMA Training | Cardio Workout | Workout Plans

New Article at MMA Weekly

Got a new article on "Being Thankful" at MMA Weekly.com





Check it out -> http://tinyurl.com/yjdvo22

Happy Thanksgiving everybody.

Train Hard, Rest Hard, Play Hard-
Matt "Wiggy" Wiggins
MMA Training | MMA Workout | Cardio Workout | Workout Plans

'Black Friday' = teh STUPID

I never got that whole "Black Friday" shopping thing.

I mean, the sales and junk are Ok, I guess, but holy cow - the crowds. Ugh. If that's your thing, then go for it.

Personally, I was always too busy trying to recover from everything I ate the day before to wanna go do anything that stupid. lol.

If you wanna get some shopping in, but don't feel like leaving the house - and wanna getsomebody something that they'll actually like...and can use...then check out the sale I've gotgoing on.

You can save 40%...not too shabby.

Limited time, though. So get to steppin'.

http://tinyurl.com/yfwdd8a

Train Hard, Rest Hard, Play Hard-
Matt "Wiggy" Wiggins
MMA Workout | MMA Training | Cardio Workout | Workout Plans

PS - Remember, the sale might not be around
long. So check it now - http://tinyurl.com/yfwdd8a

Lousy Results w/Interval Training?

Are you doing interval training, but getting less than amazing results?

This might be why -> http://tinyurl.com/y93ac2n

Wiggy - MMA Workouts | MMA Training | Cardio Workout | Workout Plans

Guest Post - "3 Training Tips for Fighters"

My buddy Joe Hashey from www.Synergy-Athletics.com provides today's guest blog post: "3 Training Tips for Fighters"

Check it out: http://tinyurl.com/ycrqohh

Wiggy - MMA Workouts | MMA Training | cardio workout | workout plans

It's Not Just For the Bedroom...

Who says length doesn't matter? -> http://tinyurl.com/yc3eyrz

Click here for cardio workouts and workout plans that don't need machines or any running.

Are you a fighter? Then click here for MMA Workouts to improve your MMA Training.

Conditioning Is Conditioning Is....Cardio?

Just b/c you ain't breathin' heavy, that doesn't mean you're in shape. Click here to find out why you need more from your cardio workout:

http://tinyurl.com/yefeuq8

Can't Be Lazy...

Just because you work smart doesn't mean you don't still have to work hard...especially for your cardio workout, circuit training, or any other workout plans.

Click here and don't waste any more time -> http://tinyurl.com/ykduxzq

Workin' It...

Sometimes, you just gotta do the work. Click Here to find out why:

-> http://tinyurl.com/yatwfc9

Running Sucks.

Interested in cardio workouts w/o any machines, running, or of that fancy-schmancy other crap

-> http://www.workingclasscardioworkout.com

Free sample workout plans included.

Don't Be a Show-Off

In case you missed it yesterday, my new article "Strength Routine or Circus Act" was posted at MMA Weekly.com. Go take a look:

link

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

Bruce Lee's Running Workout

Bruce Lee was probably one of - if not the - most influential martial artists of all time.

First, he was really the first martial artist to ever embrace aspects of many different martial arts at the same time. Using his notion that "no way" was the one true "way", many consider Lee to be the first ever Mixed Martial Artist.

Lee also brought martial arts (esp Chinese) to mainstream media in the US via his role on TV's "The Green Hornet" as well his many kung fu movies (with "Enter the Dragon" arguably the most popular long-term) to Hollywood's big screen.

One of the things Bruce Lee was most known for was amazing physical strength, conditioning, and physique.

Lee spent countless hours on his physical development, and studied countless books and courses, trying to learn as much about training as he could.

As diligent as he was with his martial arts training, he was just as diligent with his physical training.

In fact, as known as Lee was for being "ahead of his time" in the realm of martial arts, he was really just as "ahead of his time" in physical training.

Know how popular interval training (also known as "HIIT") has become in recent years? Well, Bruce Lee was doing it back in the 1970s!

In fact, one of Lee's favorite interval training programs (as described in the John Little book, "The Art of Expressing the Human Body") was as follows:

-jog x 60 seconds
-run (sprint) x 30 seconds
-walk x 60 seconds

Build up to 10-20 rounds, and you've got a helluva workout - one I use pretty often myself.

However, the two different interval times for this workout can make it a real pain in the ass. Because I don't know about you, but when I'm running, I don't like having to watch a stopwatch all the time.

I'd rather just use a timer. Makes things a lot more simple, and I don't have to worry about watching the clock - I can just worry about running.

But most timers won't let you use two different time intervals.

What a pain.

Enter the Gymboss.


The Gymboss is a cool little timer that lets you program it with two different interval lengths, up to 99 rounds, act as a stopwatch, act as a countdown timer, is small and easy to carry, water and shock resistant...

(...the list of benefits goes on for quite a while...)

The best thing about it is the price - you can pick up this cool little gadget for less than $20!

Hell, a wall clock is gonna cost you seven or eight bucks by itself...and it can't touch everything the Gymboss can do.

What are you waiting for? CLICK HERE for more info on the Gymboss.

...and get to work kicking ass on your own interval workouts!

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

WWE and desire?

Are you a pro-wrestling fan? It's Ok...you can tell me if you are.

WWE. TNA. NWA. ROH. IWGP. NJPW.

There is plenty out there for the pro-wrestling...or 'sports entertainment' (if
you wanna call it that)...fan these days.

Of course, the WWE is the 800-lb gorilla in the market (at least here in the US, anyway). Kinda like Dana White and the UFC, Vince McMahon has built a veritable empire with his WWE, pretty much steamrolling any other fed that tries to make a name for itself on the national market.

Just like the UFC buying out Pride, WWE has bought out much of its competition over the years, including WCW and ECW.

Though, as good as a promoter Vinny Mac is, he hasn't had a whole lot of success
outside of the squared circle.

Remember the XFL? Oh boy. What a mess that was. "He Hate Me." LOL.

Before that, Vince tried his hand at pro bodybuilding, starting up the WBF. Like in the "Monday Night Wars", were pro-wrestling feds were jockeying for talent, Vince started up the WBF and immediately signed a number of high level bodybuilders from the IFBB.

(The IFBB is the Weider-run fed that contests the Mr. Olympia, Arnold's Classic, and other such prominent shows.)

The WBF did a little better than the XFL - it took 2 years to fold instead of just one. ;-)

Along with the WBF, Vince tried his hand at the supplement market - IcoPro.

Remember that stuff? The best thing about them was their slogan:

"You've gotta want it!"


And as hokey as the rest of all of Vince's undertakings have been, I'm a big fan of that tagline.

Really, b/c it's so true.

Take case in point - my long-time customer Aaron Bonafede.

I've written about Aaron before. Aaron is a kickass trainee who has spent LOADS of time on my programs, had physical setbacks, and come back to overcome the adversity. Time and time again Aaron has emailed me to tell me about a new PR or accomplishment he's done.

This morning, I got another email from Aaron, telling me how well he's doing. But that wasn't what caught my eye about Aaron's email.

This time, it was how he's trying to help others...but they just don't want to seem to put in the work.

"They see the work I put in and the results and want the same thing. I have been steering them towards your website...Some of them may try it but most of them aren't willing to put in the work... can't tell you how many people I give advice to and they all just look at me like I'm crazy or that there is no way they could stick to a program like that."

What a damn shame.

Here Aaron is, trying to help people accomplish the exact same thing he's done...but they're too damn lazy to do it. I mean, Aaron has been busting his ass on my programs for going on 2 years now.

You ain't gonna turn into a stud like Aaron overnight with some pansy-ass program.

Like the old IcoPro slogan used to say..."YOU'VE GOTTA WANT IT!"

Do you want it?

If you do, then check out "Working Class Fitness - The Programs", and get on your way to being the same kinda badass Aaron is. 6 workout programs - all 8 weeks each - for one stupid low price. CLICK HERE and get my MMA Championship Edition Program with it and Save 40%.

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

PS - That link again to SAVE 40% is HERE.

Are You Better Today?

What have you done to make yourself better today?

Last weekend, the weather was pretty nice (but of course, living in North Carolina, the weather is never too out of whack the entire year). I got up early on Saturday morning to get a workout in.

I grabbed some DBs, and took them outside to my back yard and got to work. The air
was still cool from the night before, there were few people out and about yet, the sun wasn't even completely up and the grass was still wet with the early morning dew.

It was so beautiful, quiet, and serene - PERFECT for getting a kickass workout in!

And a kickass workout it was, too!

Started off w/GPP rounds of jumping jacks, skier shuffles, and mountain climbers. Then it was onto strength work of heavy DB snatches, presses, and rows. Conditioning was done with circuits of bench jumps, burpees, swings, more burpees, and more bench jumps.

(BTW - if you're a fan of workouts like this, then "Working Class Fitness - The Programs" is for you. Program #1 is made up completely of workouts just like this. And if you CLICK HERE, you can save big $$$$!)

Halfway through my first conditioning circuit, my 9-year old daughter stumbled her way onto the back porch. Having just woken up, she stood there quietly, rubbing her eyes, still trying to 'wake up', watching me jump, burpee, and swing my way around our back yard.

After my last circuit, I stood there, bent over, hands on my knees, trying to suck as much oxygen as my lungs would take in.

She looked at me, and asked me a pretty simple question:

"Daddy, why are you up so early?"

I thought this would be a good time for my little girl to learn a lesson about life.

"Well," I said between gasps of air, "I wanna be better than everybody else. I wanna be bigger, stronger, in better shape, smarter, a better dad...you know?"

She nodded.

"That takes a lot of work, right?"

She nodded again.

"Take a look up and down the street. Do you see anybody else up and around?"

She shook her head.

"Right. While everybody else is asleep, and resting, I'm out here working. Making myself better. It's early in the morning, and I've already done more than many people will do all day long."

I asked her if she understood, and she said she did, but I wasn't sure. I was hoping that this would be a lesson I could reinforce over time.

The next morning, I arose to find my little girl had been up for quite a while already. She was dressed, bed made, room cleaned, and reading a book about animals.

"Why are you up so early?" I asked her, not even thinking about our exchange the day before.

"Because while you were in there sleeping," she said, "I was out here getting smarter," and she tapped her book.

That's my girl. ;-)

Have you done anything to make yourself smarter, stronger, richer, more spiritual, or
better in any way yet today?

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

PS - Don't forget that link to "Working Class Fitness - The Programs" is HERE.

How Much Can You Get Done?

My new article - "Get More Done in Less Time" was just published at MMA Weekly.com.



CHECK IT OUT HERE.

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

Quote of the Date - 22-Sept-09

“A hero is an ordinary individual who finds the strength to persevere and endure in spite of overwhelming obstacles.”

Christopher Reeve

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

Sean Sherk's Workout SUCKS!?!

Ok, time for a little bitch session...

A while back, former UFC LW Champ Sean Sherk detailed his workouts in a bodybuilding rag. It was pretty much bodybuilding - 4 sets of 10 reps, bodypart splits, supersets, using machines, etc.

This is the complete opposite of what many coaches say MMAists should do. There were no full body workouts, no olympic lifts, no complexes, no "sport specific"
exercises,etc.

Just plain old bodybuilding.

When this came out, all the keyboard warriors were blown away. Yeah - I know - nobody ever argues on the intrawebs, right? LOL.

"Just how good could Sean be if he used Program X, Program Y, or Program Whatever..."

*sigh*

Let me tell you something that might have slipped past a few people...

Sean Sherk fights for the UFC and is a former Champ.

He's fought all over the world. Though he lost, he was the first fighter ever to take Matt Hughes a full five rounds...back when Hughes could do no wrong in the cage.

Put simply - there's a darn good chance that Sean is a better fighter and athlete than you are, and has accomplished more than you have. After all, YOU are the one watching HIM on TV and PPV, right?

Sean isn't plunking down $50 to watch you is he?

Didn't think so.

Right now is when the internet quasi-gurus will say, "Well, this is a perfect case of somebody succeeding in spite of his training - not because of it."

*rolls eyes*

Listen, I've heard the whole "in spite of" quote, and many times, I highly agree. However, before you can pull that card, you might wanna take a look at what they're doing, and see what kind of success they're having.

EVERYBODY can improve, so don't go down that route with me. But, if something is working - and working well - should a fighter want to be so quick to change it?

It's "cool" to not like bodybuilding. As MMAists, all we care about is becoming better fighters, so the idea of training just for looks is a little "foo-foo."

But you know what, I'd bet that most bodybuilders think that rolling around on a mat between another guy's legs is a little...

...well, you know.

MMA and bodybuilding aren't alone. Most "cliques" in the S&C world - powerlifters, Olympic lifters, strongman competitors, kettlebell'ers, crossfitt'ers, S&C coaches, etc. all have somebody (and some training method) that they don't like and/or don't agree with. And most of the time, it's everybody besides their own little clique.

And that sucks.

I'm not a fan of the sport of professional bodybuilding. I'm not going to get into why, because this is not the time or place. However, this doesn't mean that bodybuilding training is not useful.

When I say bodybuilding training, know that I mean training programs/methods that can be employed by natural trainees for the sake of looking better. The programs that the pros use are pretty much useless to the "regular joe" because one would have to be on insane amounts of drugs for them to work effectively.

Do I think bodybuilding training is optimum for MMA?

No - I think there are plenty of ways to train that are better.

(=> Check out my "Working Class MMA Workout Program" - at 40% off no less - for an example of how I like to train fighters.)

But that doesn't mean it can't work. Sean Sherk, Matt Hughes, Tito Ortiz, Mark Kerr, Mark Coleman, Frank Shamrock, and several other fighters used it at one point or another in their career...and it just so happened to be when they were WINNING BIG...

...as in when they were CHAMPIONS.

In the end, this is what I want you to take away from this little rant:

Before you start dogging somebody because of their training program, take a look at not only what they do, but why they do it. Are they winning? Why? And if not, why not?

Only then can you begin to ponder ways to improve training methods.

Try to learn something before you start telling somebody they're automatically wrong.

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

PS - Don't forget to check out that MMA Workout I mentioned above...

Quote of the Date - 20-Sept-09

"I'm ready mentally and physically. Anything can happen...can never get overconfident. Just always truly believe in yourself. Believe in your skills. Believe you was put in that certain position for a reason."

Floyd Mayweather, Jr. (from "Mayweather/Marquez 24/7")

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

Quote of the Date - 15-Sept-09

"Dedication; Hard Work. Dedication; Hard Work. I'm a one-man army...a one-man army. The world can go against me...I'm still gonna come out on top. I got God on my side."

Floyd Mayweather, Jr. (from Mayweather/Marquez 24/7)

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

Are You Prepared?

Would you be willing to put your life on the line if you had to?

It's been a very somber few days. First, last Friday was the 8th anniversary of the Sept. 11th terrorist attacks. Then, this weekend, a guy I used to work with in Iraq was shot and killed.

(In case you didn't know, I did govt. contract work in Iraq for the better part of 2.5 years. If you haven't seen the news articles, you can see info on the wall of my Facebook page.)

But, in both of these tragic instances, there is true cause to draw inspiration.

While so many people died on Sept. 11, 2001, 40 people were heroes, in bringing down Flight 43 so that it couldn't be used as a weapon. Similarly, my friend died trying to subdue and disarm a soldier who meant to cause harm to other innocent people.

In both cases, 'ordinary' people were faced with impossible situations, and had to do 'extraordinary' things...and ultimately paid the ultimate price.

What would you do if you were thrust into this kind of literal 'do or die' scenario? Would you be ready? Would you be prepared?

You can honestly never say what you would or wouldn't do, because unless you've been in that sort of situation before, you couldn't know how you might react. You just don't know. I know I don't.

However, what you can do is make sure you're ready...just in case.

Are you ready physically? Are you strong, conditioned, flexible, in good shape, etc?

Are you ready mentally? Do keep yourself acute? Do you get enough rest? Are you aware of your surroundings? Is your mind quick?

Are you ready emotionally? If you were to die in a tragic incident today, would you have things left unsaid in your life? Are there relationships you have not yet mended? Are there people you need to tell things to? Do those close to you know how you really feel about them?

Are you ready spiritually? I won't turn this into a religious discussion, but I'm not ashamed to say I'm a Christian. If you believe like I do, then there are certain things you have to do to make sure you're ready for life after death. Are you ready to meet God?

I don't know what I'd do if I were ever put in such a situation. I'd like to think that I'd do the right thing. Hopefully, I'll never have to find out.

And hopefully, you'll never have to find out, either.

But, if that tragic, crazed, insane, impossible situation was ever dropped at your feet, would you be ready?

I hope so.

Take a look in the mirror. Are you ready right now? If not, then you'd better think about getting yourself ready.

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

Quote of the Date - 08-Sept-09

"It's all about 'Mind Over Matter'. If *you* don't mind, *it* don't matter!" - about a zillion people over the years

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

Why I Run in the Rain

This has been one of my most popular articles over the years, and every now and then, I like to bring it back out, as the message never gets old.

Enjoy.
*****************
(original version published at MMA Weekly.com)

When I was in college, I used to do a fair bit of running in my workouts. Normally, I did my strength work Mon-Fri in the mid-morning between classes. On Sun-Thurs nights - say 9:00 or 10:00 - I'd go run.

I was no marathoner, but I averaged 2.5-6 miles per day.

I enjoyed running. Usually just past the one-mile mark, I get that "tingly" feeling. This meant that endorphins had kicked in, and I was no longer feeling any kind of "pain" from the work. Plugged into my Walkman (now an mp3 player), I had a good "groove"going by this point, and the rest of the effort was just doing it.

I enjoy running in the rain. The water cools me, the air is thick with moisture and easy to take in, and as it's not "ideal" weather, most people are inside...I can go out, start running, and almost "lose" myself in the effort. My runs were usually longer in the rain, and more intense.

(In other words, I always ran harder in the rain.)

Now, I live and went to college in North Carolina. If you know anything about the southeast, you know that there are times during the spring and fall where it rains
virtually nonstop for weeks on end.

I loved this time of year.

I used to catch a lot of crap from women for running in the rain.

My mom used to pester me, "You're going to catch a cold!" A girl I was pretty good friends with used to shake her head at me, "I'm telling you, you're going to catch pneumonia!"

Now, if I do any running in the rain, my wife hounds me, "You're going to get sick and give it to everybody in the house!"

It's harder to put up with all this crap than it is to actually do the running!!

One fateful afternoon, it began raining, and I decided to get my run in early. I had gone a couple miles, and the endorphins were running wild. I was "lost" in the run,
and had let go mentally - I was just worried about the physical effort.

As I rounded a corner on campus, a car drove by and honked. I threw up a hand to wave, but, keeping my head down, I could care less who it was.

I just worried about putting one foot in front of the other. Later that day, I was at the university cafeteria having dinner with a couple buddies when a few girls joined us.

These girls were "friends" of ours in that we all knew and were cordial with each other, but we didn't really like one another.

They were "rich kids" - the kind that had been given everything they ever wanted, never had a job, and never had to work for anything.

I think that by now, most of you who follow my work know what I'm like - just a "regular guy." These girls were the exact opposite of a "regular guy."

As they sat down, one of them began to chide me, "Hey Wiggy, why are you out running in the rain?"

Turns out that they were the ones who had honked at me earlier.

"Don't you know you'll get sick?"



I rolled my eyes.

"Besides, there are Stairmasters over at the gym - why not just use those?"

"Because poor guys run," I replied.

She looked at me like I was nuts. I knew she didn't get it.

And she never would.

When I went back to my dorm room, I got one of my workout shirts and a felt-tip marker. I wrote "Poor Guys Run" on the back across the shoulders. I wore that shirt on almost every run I went on for two years.

Some people - the "regular guys" - got it. Everybody else was clueless.

But that was Ok. It's sort of like what the Westside Barbell T-shirts say: "If you have to ask, you wouldn't understand."

The next time you're out doing your conditioning, making your way to the boxing gym, or even though you're sore and dead tired, you still go to grappling class anyway, and somebody looks at you like you're crazy and wants to know "Why?" just tell them,

"Because poor guys run."

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

Quote of the Date - 08-Sept-09

"You don't get tired when you're HUNGRY!!" - Floyd Mayweather, Jr. (from "Mayweather/Marquez 24/7")

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

MMA Weekly Article - "Why Fans Hate Brock Reason #657"

My new article, "Why Fans Hate Brock Reason #657" is up at MMA Weekly.com.



CHECK IT OUT HERE.

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

Quote of the Date - 04-Sept-09

"How do you build up your bank account? By putting something in it everyday.Your health account is no different. What I do today, I am wearing tomorrow. If I put inferior foods in my body today, I'm going to be inferior tomorrow, it's that simple." - Jack Lalanne (thanks to coach Billy Beck III for the quote!)

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

Quote of the Day - 03-Sept-09

"Play Like a Champion Today" - Notre Dame football mantra

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

Facebook & Quote of the Day - 02-Sept-09

Hey gang,

If we're 'friends' on Facebook, you might've noticed that I've been trying to post an inspirational/motivational type quote every other day or so. I'll even toss in a video from time to time.

(And if we're not 'friends' on Facebook, then hit me up with a 'friend request' and let's be friends! ;-)

Anyway, I thought I'd start posting some of these quotes here, as well.

Here is the quote for today:

"You've got to want to win the game so bad, you'd rather die than lose it." - Joshua Lambert (from "The Incredible Hulk Returns")

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

How to Be Stronger ASAP

One of the methods I've used the most over my 15-plus years of training is "pyramiding".


With pyramiding, I can work on strength, overall work capacity, some muscular and
strength-endurance, and even put some muscle on.

A pyramid is a set/rep scheme in which you increase the weight and decrease the reps done per set. There are various types of Pyramids: 10-8-6-4-2; 5-4-3-2-1; and how most of you might attempt a 1RM are all types of pyramids.

How I do mine is a little bit different.

First, you do a set with just the bar for 10-15 reps. You might even want to do another one. Add a small amount of weight to the bar, but not too much. Crank
out 10 reps or so. Add a little more weight to the bar (but again, not too much). Crank out 4-6 reps. This should all be VERY easy.

At this point, you drop down to sets of one rep. Add weight in increments that make you feel comfortable. This could be as little as 20 lbs. for an exercise like presses, and as much as 90 lbs. for exercises such as squats or deadlifts.

When it starts to get heavy, add weight in smaller increments. What you are doing here is basically going for your 1RM. When you get close to it, how you proceed from that point will really depend on whom you're working out with.

If you train by yourself, then just go for the 1RM. Once you hit that 1RM, repeat it. Do it for anywhere from 2-5 sets, depending on how strong you feel. Be sure to rest plenty (at least 2 minutes) between sets. After that, go back down the pyramid...

More on that in a minute.

If you've got a training partner or somebody to spot you that you trust, you can go into "helping mode."

This starts maybe a set or two before you would hit that 1RM set. What ends up making you fail on a 1RM attempt is a "sticking point." This is the point at which you just can't get past.

Your sticking point is usually not just a point, but rather a short ROM (Range of Motion).

For example,let's say that you're bench pressing and you get stuck about three inches off your chest. Now, let's say that if you could get it past that point, and to the point where it was six inches off your chest, you could complete the rest of the rep yourself.

Many times you're just missing your lift and hitting that sticking point. Say you could take just a pound...maybe two...off the bar, you could blast the entire rep
yourself.

Well, that is what you're training partner is going to do.

These are called "forced reps." Essentially, what your partner is going to do is give you JUST ENOUGH help to get through your sticking point, but NO MORE.

If all you need is just a touch, then all he gives you is just a touch. I'm not talking about him grabbing the bar and doing most of the work while you hold on for
the ride - I mean just that little bit you need.

And he shouldn't wait until the bar stops moving before he helps out, either. His job is to not only give you that little bit of help, but to keep the bar moving in
a smooth motion - as if he wasn't even there.

You see, while he is helping you through that sticking point, you're still doing the work through the rest of the rep. You're still exerting force and still getting stronger.

What eventually happens is that sticking point gets smaller and smaller. We said that a sticking point might be the 3-6 inch ROM off the chest.

Over time, the sticking point might be the 3.5-5.5 inch ROM, then the 4-5 inch ROM, then maybe just the 4.5 inch spot itself.

Then, BOOM - the sticking point is gone, and you're doing the entire rep (at that weight) yourself with no help.

But, by this time, if you're still increasing the weight, your partner is still helping you at that 3-6 inch ROM, because it's still your sticking point - just with a heavier weight.

Your partner can help on 2-4 sets, depending on how much he has to help.

After you hit the "peak" on the pyramid, time for a few sets on the way down. Strip off some weight and do a set of 6-8, 8-10, and 12-plus. These are just guidelines,
there is nothing "hard and fast" about these rep ranges. These sets shouldn't be to failure, rather just a rep shy.

Three total back-off sets should be enough, but if you want to add another set in there at one of the ranges, that's fine.

Rest periods should be anywhere from 1-3 minutes, depending on where you are in the pyramid. Your first few sets you should only need a minute or so. The heavier ones maybe a little longer. The heaviest longer still. Your back-off sets should be done with no more than 90 seconds rest between sets.

How many times per week could you do a pyramid workout? When I designed "Working Class Fitness - The Programs", I made pyramids an integral part of Program #4. Pyramids are done only two workouts per week.

Obviously, you can't do this kind of workout forever. Go for a hard 3-4 weeks, take a week off and do something different if you're not changing exercises.

Try it, and let me know what you think.

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

TOOOOOOOOOOOOO complicated...

Ever hear of the old 80/20 rule?

It's pretty simple - it means that 80% of our results come from 20% of our efforts, and the last 20% of our results need other other 80% of our time and energy.

In other words - the basic part of our workout programs get us most of our gains. This is the "easy" part.

However, to achieve greatness, we must go above and beyond "basic." The return we get on our training may be much smaller, but it is just that much more important.

It is this extra dedication that make the difference between "champions" and "also-rans."

However, too many fighters get caught up in that "extra dedication". They lose sight of the fact that 80% won't win a fight. 20% won't win a fight.

Only 100% will win a fight. So 100% is what you have to train for.

The "basics" will give us 80% of our results. It's what everything else (what gets us the other 20% of our results) is based on, and what you generally have to come back to when making changes. Because we don't (usually) have to spend a whole lot of time on the basics, they can seem unimportant.

Don't let that fool you, though - the basics can never be ignored or forgotten.

Basics training isn't fancy. Basic S&C just isn't exotic when compared to the many different specialized training programs, equipment, and systems out there. So, it's usually the specialized stuff that gets all the attention. It's also specialized
training that continues to evolve, getting more even more "specialized."

The problem with this, though is that because all this specialized stuff looks neat and fun.. Then you want to focus on this specialized stuff, when you don't have a solid foundation yet.

I've seen and gotten questions from people that completely have the wrong focus in their training. I've seen trainees ask about plyometric drills that couldn't even squat their own bodyweight yet. If you can't squat your bodyweight, you've got no
business hopping around.

Don't put the cart before the horse.

Now, I'm not saying specialized training doesn't have a place - because it does. Like I said, it ultimately is what determines champions. Just be sure that you get - and keep - the basics down first.


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

PS - If you know you need to get the basics down,
but aren't sure how to get started, CHECK THIS OUT.

Can You Move Your Body?

How well can you throw your weight around?

Yeah, sounds like kind of a dumb question, but bear with me for a minute.

MMA (like most combat sports) is a game of weight classes. That means that on fight night, when you climb into the cage, you're gonna be going up against somebody roughly your own size. Even if you cut a lot to make weight, chances are that so does your opponent.

(Does anybody really think that GSP walks into the cage at 170, or that Tito walks in at 205?)

When putting together your MMA workouts, this should be a major consideration - how much you weigh. You see, you want to be as strong, powerful, conditioned, etc. as you can at your weight - that's a given.

But a truly overlooked factor is a fighter being able to truly manhandle his own bodyweight. Because that's what you're going up against, right?

Somebody that weighs roughly the same as you. If you're a LHW, being able to toss around a 155-pounder won't do you a whole lotta good. At the same time, a WW doesn't (necessarily) need to be able to handle a dude like Roy "Big Country" Nelson, either.

Think of it this way: if you have the power and conditioning to dominate your bodyweight – to manhandle anything that weighs as much as you do, isn't that just another tool you've got in your favor?

We've all seen highlight-reel slams by Rampage, Matt Hughes, and Sean Sherk. They get stuck in a bad position, and somehow, they just pick their opponent up like a bag of laundry. They walk across the cage, and SLAM them down to the mat. They have this weird kind of power that makes them ALWAYS a threat to pick you up and throw you into next week.

Now, when I say “bodyweight,” I'm not necessarily talking about your body. This isn't about a regular bodyweight workout (i.e. - calisthenics...though they make up a big part of the programs I design). This is about taking any object that weighs as much as you do – a barbell, two dumbbells or kettlebells, a sandbag, a barrel, a grappling dummy, a training partner, etc. - and being able to inflict your will upon it as you see fit.


Take that object and pick it up. Hold it. Slam it. Flip it. Knock it into the 2nd row.

You get the idea...

There's another element to this, though. Having the power to dominate your bodyweight is one thing, but what about your conditioning? You've just fought for a good, hard 12 minutes. Do you still have the power to do it then? Are you sucking too much wind because your cardiovascular system isn't in as good of shape as it needs to be?

What about your body itself? How is your muscular conditioning? Have you spent a bunch of time jockeying for position on the ground, and now your muscles burn and ache so bad that even if you had the wind, you couldn't move your opponent?

Here's a little test for you. Next time you're at the gym or dojo, find a partner that weighs roughly the same as you. See what you can do with him (or her). I don't mean just simple take downs or grappling drills. Pick him (or her) up. Throw them over your shoulder. Heck, even see if you can put them over your head.

Now go do some heavy metabolic conditioning work – do some sprints, run a hard couple miles, or grapple/spar a few hard rounds. What can you do with your partner now?

And remember, when you're in the cage or ring, you won't be up against a limp body. You'll be up against not only somebody who weighs as much as you do, but somebody who is resisting against and trying to counter everything you do. So, now you have that to contend with...

This is the kind of power conditioning I'm talking about. Once you get to the point that you can dominate bodyweight is any way imaginable, and do it regardless of how tired you are, you'll have a decided advantage over any opponent you come up against.

That's why I designed "Working Class Fitness - The Programs" - to help you dominate your bodyweight. There are six different MMA workouts included, and the very last one - the one you really want to build up to, is all about testing (and building) the power conditioning needed in MMA to manhandle anything that weighs as much as you do.

(And it's cheap as heck!)

CHECK IT OUT HERE.

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

PS - That link again was HERE.

How to Have Quicker Takedowns

Now and then I get emails asking me if my workout programs will work for combat sports *other* than MMA (boxing, kickboxing, BJJ, wrestling, etc.)

The answer is blunt - damn straight.

There's a couple reasons for this. First, because my workout programs are kick-ass. (Hey - I've had enough people tell me! ;-) Second, because while the programs I design *are* kick-ass, they are designed for "general" strength & conditioning goals - not specific ones.

S&C training is really just what's called GPP - General Physical Preparedness. In other words, how "ready" are you physically? How strong are you? How fast are you? How is your endurance? What about your agility? What about your work capacity? (And the list could go on.)

There is nothing about GPP that makes it specific to MMA. That's why it's called "general".

Think of it this way - say you're trying to build a building that is very tall. GPP is part of that foundation. The higher you build that foundation, the taller your building can be. Well, the better your GPP, the better it can make your MMA.

We've all heard the debates of "strength vs. technique." The whole idea that it has to be one or the other is stupid. Why not have BOTH?

Say you're rolling with a your physically average dude, and it's his first day training. He's nothing extraordinary, and isn't a natural athlete. In other words, his technique sucks, and he's not in great shape. You're likely not gonna have any trouble tapping him.

Instead, let's say you're rolling with multi-time World's Strongest Man, Mariusz Pudzianowski. Do you think you're going to go right in and armbar him? Nope. The guy is just too damn strong. Now, can you roll with him enough so that he gasses and let's you sink in an armbar? Sure. But even then, with how strong Pudz is, your technique better be up to snuff to tap a dude that big and strong.

Now, let's say that you could magically make yourself 3x as strong as you are now. Everything else (technique, conditioning, etc.) all stays the same. Think you'd have an easier time tapping Pudz? Sure - your technique now has 3x as much strength to put behind it.

Remember here - we're not talking any kind of specifics here. We're talking about just getting you into overall better shape.

Say you can put 50 lbs. on your squat. This will make your legs stronger, and likely more powerful. This takes your relative strength and power (remember relative strength from the last email?), and increases it, which should mean you can move your body quicker. This might not instantly mean quicker takedowns, but with a little drilling, your shots should be faster than ever.


Apply that same principle across the board, and you've got yourself in a much better position for MMA success.

And that's what the "Working Class MMA Workout Program" can do. It was specifically designed to get you stronger, more powerful, and shoot your conditioning through the roof, so that when you're preparing for your next fight, that your gas tank will never be an issue. And your skills are just that much more devastating.

Because who can't use more powerful strikes, quicker takedowns, more wind, and better ground control? The "Working Class MMA Workout Program" can help you get there. And if you CLICK HERE, you can save 40% on it.

The deal might not be around forever, though, so you might wanna get to steppin'...

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

Keeping It All Relative...

My dad was a hot rodder back in the "golden age" of hot rodding - the '60s. Gas was cheap, rock and roll was on the radio, and Detroit was pumping out factory muscle cars.

"Souping up" a car and making it go fast was pretty different animal then than it is today. These days, you've got computerized fuel injection and ignition, high-revving small blocks, and crazy researched aftermarket parts. Heck, you've got guys with chipped, twin-turbo Supras making 500+ horsepower like it's nothing.

Back then, the best way to go fast was to find the biggest and most powerful motor you could find (usually out of a big sedan or station wagon or maybe out of a wrecked factory muscle car) and figure out a way to shoehorn it into the smallest, lightest car you could.

That's what my dad did. He had a 1957 T-bird that he somehow got a 406 cubic inch (in today's measurements, that'd be an engine close to 7 liters) with three carbs on into.

Big cubic inches + small, light car = good power to weight ratio.

Good power to weight ratio = go fast.

There's a very important lesson that today's MMAists should learn - especially as it applies to strength & conditioning. And that's the idea of Relative Strength.

Relative Strength is really just a measure of how much force one can produce at a given body size. Put simply, it's how strong you are at your current bodyweight. Get stronger while keeping your bodyweight the same, and your relative strength goes up. Keep your strength the same while dropping a weight class, and your relative strength has gone up again.


Relative strength is one of the most important types of strength in MMA, MMA is now made up of weight classes. As long as you and your opponent weight roughly the same (even if you both cut weight, you'll both come into the cage weighing roughly the same), if you're stronger than he is, you're one-up on him.

With many strength training styles, gaining strength means gaining muscle. For the MMAist, this can cause some major problems. First, there are the weight classes we just talked about. Gain a bunch of weight (even if it is muscle), and that means that you're gonna either have to move up a class (meaning you're gonna be at the light end of the class, which means you're fighting even BIGGER guys), or you're gonna have to do some pretty drastic cutting to make weight. Neither are good.

Then there's the fact that even if you're a lot stronger, if you're a lot bigger, you're likely gonna lose at least a little speed. Bigger dudes just don't move as quick. Brock Lesnar and Randy Couture are darn good wrestlers, but neither have a shot as quick a Sean Sherk. And that's just b/c Sean can move his body quicker. And that's because he's lighter.

All in all, gaining weight - even if it's muscle due to a good strength program - can mean bad things for fighters.

But that's where relative strength comes in.

To gain relative strength, you have to focus more on not gaining weight, rather than just gaining strength. The best way to do this is to just keep your diet in check. As long as you're not taking in too many calories, you're not gonna gain weight (fat or muscle).

The next thing you can do is improve body-composition. If you can lose 10 lbs. of fat, and gain 5 lbs. of muslce, you're losing weight in the end, but give yourself a better chance to increase strength.

Just be sure that you go on a kickass strength building program (if you need a good program, then check THIS out). B/c even if you keep your diet and weight in check, if you're not training right, you ain't gonna get any stronger...not to mention more powerful, have better endurance, etc.

Most of all, though - and this is the key thing to take away from this, keep your diet in line. Like I said, you won't gain any extra weight without extra calories. And more strength at the same weight means more relative strength. More relative strength means a bigger advantage for you in the cage.

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

PS - If you know you can keep your diet right, but still need a little direction on a kickass MMA workout program, then CLICK HERE.

WTF is KISMIF?

One of my most memorable classes in high school was Physics - mainly because of the teacher. Physics can be a pretty tough subject to understand with its different laws, theories, equations, and stuff like that.

However, this class wasn't like that at all - in fact, it was a bunch of fun! Why? Because of my teacher believed in the principle of KISMIF - "Keep it Simple, Make it Fun."



Instead of sitting around reading textbooks and memorizing equations, we took field trips and performed experiments so that we actually understood the principles behind Physics.

The result?

A classroom full of kids that not only learned a lot, but had a ton of fun doing it.

Exercise is the same way. I don't have to tell you how the fitness industry tries to push everybody into overly complicated routines. There has long been this underlying idea that a complicated routine is a successful routine. And the vast majority of the time, this just isn't the case.

So, what should you do if you want to design a routine that you will stick with, produce results, be simple, and enjoy? Simple - KISMIF.

Keep it Simple, Make it Fun.

First of all, figure out your goals (what it is you want or need to accomplish).



From there, outline something that will fit your schedule.

Next, pick exercises/movements that are not only result producing, but you simply just enjoy performing (I feel enjoyment is an often overlooked factor when it comes to exercising - it is much easier to "stick to" and get motivated for a routine that you enjoy than not).

Lastly, don't get *too* crazy. You don't need to do every exercise in the book, so feel free to just pick a few. Not only will you have a more simple workout, but you will leave some of those "fun" exercises in the bag for the next time you overhaul your training plan.

Did you know that when I put together "Working Class Fitness - The Programs", I put together almost an entire year's worth of training (over 210 separate workouts), but only used a grand total of NINE different pieces of equipment to accomplish it all? It was nothing fancy - in fact, most of

The workouts were rather simple (esp when compared to other programs designed to accomplish similar goals).

But I've had people all over the world use these workouts, and get into the best shape they've ever been in...and they've had a bunch of fun along the way. (Though, they *did* work their asses off to do it! ;-)

And it was all based on KISMIF - Keep It Simple, Make It Fun. You can do the same in your workouts.

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

PS - To get more info on "Working Class Fitness - The Programs", go here.

Sometimes More *Is* Better

All the fitness gurus always tell you that "more" isn't always "better". Well, sometimes they're wrong. Read more in my new article at EliteFTS.com.



CLICK HERE

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

PS - If you're not sure if you're doing enough or not, then just GO HERE and get rid of the guesswork...

Building More Than Just Strength...

Back last summer, I posted a copy of Henry Rollins' article entitled "Iron". If you haven't read it, I highly suggest you go read it now.

There is so much in this article that just speaks to me, and that's a little of what I wanna talk about today. Mainly, I wanna talk about why weights and working out are such a big deal to me - why they're such an important part of my life. Specifically, strength training and getting stronger.

It was my dad who got me into lifting weights when just before I hit my teens. Actually, I don't think I started actually using weights until I was roughly 13 or so, but he had me doing pushups, situps, and the like long before that. I still remember cranking out Roman Chair Situps when I was just a tyke - probably no more than 3-4 years old. I'd sit in my dad's lap, wrap my legs around his waist (he'd hold on to make sure I didn't fall), and I'd just crank out situp after situp after situp...giggling the entire time.

As I got older, he taught me what he knew of strength training, working out, and getting stronger. It took a little while for the iron 'bug' to bite, but once it did - oh man.

I devoured magazines, books, articles, videos - whatever I could find about working out. I'd hit the iron sometimes 3x/day, 5-6 days/week. I worked and worked and worked. I spent countless hours during my formative teenage years in the pursuit of getting bigger and stronger.

I learned a lot during that time, but the most important lesson had nothing to do with workouts, sets, reps, or which exercises were best. It had nothing to do with getting bigger, getting stronger, or losing fat.

You see, the iron can build strength. It can build size. It can build power. But the most important thing it builds is character.

You can't get a stronger body without a stronger will. That's the great thing about iron. It's not like many other forms of exercise that you can just "dead-head" and go through the motions. You can lift that way, but spend the next 3 months training half-assed like that, and see if you're any stronger.

Ain't gonna happen.

It takes courage, willpower, and determination to put weight on that bar. It takes perseverance. It takes control. It takes gumption. It takes heart.

In short - it takes character. And that's what iron builds.

You can' put a new maximum weight on that bar, and unrack it without character. Well, you can...but don't be surprised if the weight buries you. It's character that gives you the confidence to hoist that weight you've never lifted before. It's character that gives you the heart to keep pushing. It's character that gives you the desire to put in the time, effort, hard work - only to come back and do it again.

It's character that kicks in when you're holding that heavy weight...you've done 8 reps...your body aches...your muscles scream...every fiber of your being tells you to put it down...

It's character talking when you say "NO WAY! I CALL THE SHOTS HERE!!!"

...and you do another rep. And then one more to make it an even 10...

...just to show who's boss.

See, here's the thing about iron - there is no right or wrong. No politics. No opinions. No best friends. No social circles. No nothing.



It's just weight. It doesn't give a damn who you are, who you know, or what your reputation is supposed to be. All it knows is that either you can lift it, or you can't.

And it's character that takes you down the road, enduring the journey to go from "I can't" to "I sure as hell can".

The character you build, though, isn't just in the weight room. It pervades your entire life. Go get strong, and see if you're not a different person. You'll have a new self-confidence. You'll have more control. You'll have more pride.

There is something to being able to walk into a room, look at every guy in there, and be able to say to yourself, "Yeah - I'm stronger than all of them."

It's not ego, though. It's just...character. It's a knowledge of knowing what you can do and can't do. And when you're strong...well...there's a lot you can do.

Getting strong and spending hours upon hours with the iron has done tremendous things in my life. The character it's helped me build has helped me not only become stronger physically. It's helped me be a better father, a better provider, a better friend, a harder worker.

It's helped give me that character that allows me to encounter ANY obstacle...

...and even if I'm outmatched right now, when all is said and I done, I'm gonna kick its ass.

Trust me - you don't build that kind of character spending countless hours doing mouse-wheel cardio in your local globo-gym.

Go out and lift some heavy weight. Grunt. Yell. Work hard. Get sore. Do something your body isn't expecting...then take it another rep or two further.

Then rest up, and come back to do it again. Repeat for the next 6 months.

See if you aren't a better man because of it.

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

PS - If you're ready to become a better man, go here.

Another Fun Workout to Try

Just got in from another great workout outside this morning before it got too hot. Thought y'all might like to try it, so here it is:

Basic Warmup:

1A-Jumping Jack/Seal Jacks x 30 sec
1B-Skiers x 30 secs
1C-Jumping Jack/Seal Jacks x 30 sec
1D-Skiers x 30 secs
*Repeat 3x, resting 30 secs between circuits

Lower Body Warmup:

2A-Squats x 10
2B-Jumping Jacks x 15
2C-Seal Jacks x 15
2D-Skips x 20 yards
2E-Side Lunges x 8 each side
2F-Side Shuffles x 20 yards
2G-Jump Squats x 5

*rest 1 mins

Main Workout:

3A-Burpees x 12
3B-rest 45-50 secs
3C-Bench Jumps x 10
3D-rest 45-50 secs
*Repeat 10x

Finisher:

4-Kettlestack Swings x 6/6/8 (left/right/both)
*Repeat 3x, resting 45 secs between sets

Whole workout took roughly 39 minutes. Great stuff!

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

Intervew Part 2 - "Next Level Performance & Fitness"

A while back, I did an interview with Rahsaan Kimbrow over at www.nlpf.net. Rahsaan broke the interview up into several little 'nuggets', which he placed on his site. (If you missed Part 1, it's HERE.)

Well, Rahsaan recently put up Part 2 on his blog HERE.

Like I said before, I highly recommend you check out Rahsaan's blog, but in the meantime, here are the vids:

Recovery and Overtraining:



Benchmarks for MMA Fighters:



On Crossfit:



Conclusion:



I want to tell Rahsaan THANKS AGAIN, and I hope we can do another interview in the future!

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

The UFC 100 Workout

Looking for a good, kick-ass workout to do before UFC 100? Then check out the "UFC 100 Workout" article I just had posted at MMA Weekly.com.


You can check out the article HERE.

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

The 4 Keys To Quickness (video)

Hey gang,

------------------------------

YOUR GAME IS ABOUT TO CHANGE

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So, get this: Two of the top speed and quickness coaches in the United States have just released a ground-breaking video that is taking the entire training community by storm.

They are breaking down every wall that's been set in your way, leaving you with a simple, PROVEN formula for speed supremacy.

Check it out here:

"YOUR FREE Speed and Quickness Video"

-------------------------

SLOW ATHLETES ARE DYING?

-------------------------

These stealth coaches call the video "The 4 Keys To Quickness."

They go through all of the biggest reasons..

*why you don't have to be bogged down by heavy feet

*why you never should struggle with your explosive power

*why you can be DOMINATING your sport in a matter of days

WATCH "The 4 Keys To Quickness" video right HERE:

"YOUR FREE Speed and Quickness Video"

I can't tell you how strongly I think you should give this incredible video a look.

It's awesome.

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

By the way, I completely forgot to tell you that one of these genius coaches also once took his own vertical jump from 23 to 42 inches... AND HE KNOWS EVEN MORE ABOUT SPEED AND QUICKNESS. (And if you know me, you know that I don't recommend other coaches that often. I've recommended this dude as one of the most under-rated coaches in the industry...more than once.)

-AND-

..the other coach discovered this quickness training system more than 5 years ago, and after some (ok, lots of) coaxing from me, he's finally ready to let the world in on this crazy-effective system.

See it here:

"YOUR FREE Speed and Quickness Video"

Podcast w/Atlatnic MMA.com

Just wanted to let y'all know that I recently did a podcast interview with my buddy Jonathan Stamey over at Atlantic MMA.com.

CHECK IT OUT HERE

If this is received well, there will be more podcasts to come!

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