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")

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

"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

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

"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:

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

-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

20 Minutes + 2 Exercises = Your Ass Kicked

If you want a great workout in 20 minutes, have no equipment (but a little bit of room), and don't mind huffing, puffing, sweating, and overall kicking your own ass, here is a great workout for you.

Set a stopwatch (or just look at a clock - one with a sweeping second hand would work best) and every minute, on the minute, do a set. Alternate between Burpees and Jumps. Repeat for 10 rounds. 10 rounds = 20 minutes.

Each "even" minute (0,2,4,6,8,etc.) is a set of burpees. Each "odd" minute (1,3,5,7,9,etc.) is a set of jumps. At the end, you'll have done 10 sets of each.

The burpees are in "traditional" format - squat down, thrust feet out, do a pushup*, thrust feet back under you, and stand up (we won't use a jump with these burpees). Burpees are done in sets of 10. When that gets easy, bump it up to 12, then 15. If you want to substitute Squat-Thrusts (same movement minus the pushup), you can, but start with a minimum of 12 reps. Then 15, then 20.

(*To make the burpees harder, thrust the feet out and do the lowering portion of the pushup in one motion, so that for a second or so, your hand are supporting your entire bodyweight.)

For the jumps, just get an object that is roughly 18-24" high, and jump over it facing forward. Turn around, and jump back. Repeat until you've done 10 reps. Jumps can be done all forward, forward and back, side to side, etc. - mix it up. Make sure your object is something that can easily be knocked over, you won't get hurt on, and that you won't damage should you not make the jump or trip.

The first few rounds will seem easy. Don't let that fool you. Somewhere around 6-7, you'll suddenly realize that you're working a lot harder than you were in the beginning, and this is harder than you thought it was gonna be. Did anybody get the number of that truck? :-)

This is the exact workout I did today. I did Squat Thrusts for 15, and Jumps (over a box roughly 20" high) for 12. 10 rounds later, I had done 150 Squat Thrusts, and 120 Jumps. I was toast. I finished up with a slow 5 mins jog to cool down.

25 minutes and I was in and out.

For those of you that are looking for some variety in your Density Conditioning, (esp. when using it in Working Class Fitness - The Programs), try giving this a shot. Do more reps and rest less to make the workout more "dense".

Let me know how it goes.

Wiggy

New Article at MMA Weekly - "Are You A Strong Man?"

My new article, "Are you a Strong Man?" got up at MMA Weekly yesterday.

If you haven't already, check it out:

LINK

Wiggy

New MMA Weekly Article - "1 Left + 1 Right DB Clean & Press"

My new article, "1 Left + 1 Right DB Clean & Press" is up at MMA Weekly. Check it out.

LINK

Wiggy

New Article at MMA Weekly - "1 Left + 1 Right = Kick-Ass Reps"

My new mini-article/tip, "1 Left + 1 Right = Kick-Ass Reps" is up at MMA Weekly.

Check it out:

LINK

Wiggy

New MMA Weekly Article - "Resolutions or Excuses?"

New new article, "Resolutions or Excuses?" is up at MMA Weekly. Check it out:

LINK

Wiggy

Losing Fat While Lifting?

Over at the S&C forum at mma.tv, forum member "JudoKid21" asked the following question:

Hey Guys,

I have a question. I weigh 186 lb and will start lifting on Monday of next week. I will lift four days a week, do judo four days a week, and try to run three days a week. I would like to be at about 165-167 by March 1st. I have about 18% body fat. Is this possible while lifting? The weight lifting will be mostly circuit style.

Thanks!

Here was my response:

The first thing you're going to have to do is get your diet in check. Weight gain/loss is all about calories in vs. calories out (there are other factors, but that's the main deal). You can have the best workouts in the world, but if you're eating like crap, you're not going to lose the weight you want.

2nd of all, you have to consider how important your Judo is. You can concievably lose more weight by doing more S&C activity, but your Judo will ultimately suffer, as your energy and recuperative abilities won't be there for your Judo when you need it. You'll also open yourself up to burnout and overtraining.

All that said...

There are two ways you could go about your S&C training. You'll want to do some basic strength training. When in a caloric defecit, your body will be turning on itself for energy. In this case, muscle breaks down quicker/easier than fat does, so your body will want to attack it first. A basic strength training program (coupled with appropriate protein intake) will ensure that your body burns primarily fat. You can never lose all fat (and no muscle), but this will minimize your muscle loss.

For your conditioning (cardiovascular, muscular, and strength), there are two options - either traditional "cardio" options (running, rowing, versaclimber, etc.) or circuit-training. If you go the former, then most would argue that HIIT is a better alternative. For fat loss it is, but just know that for it to be effective, it has to be sufficiently intense, which can also end up leading to CNS burnout - so you have to watch for that. LSD can also be used, and is easier on the CNS, but takes a lot more time, and can drain your recurperative abilities. (For another idea, check out the "Cardio Workouts" thread on the UG, where I describe MFD - Medium Fast Distance).

On the other hand, instead of "traditional" cardio, you could go circuit/complex training route. This is where you string together multiple exercises with little to no rest in between. Circuit training got a bad rap in the '80s when people started doing half-assed sets on machines and getting no results. Well no kidding - you weren't putting in any effort! When done correctly, circuit/complex training can be *very* demanding - it can work not only your cardiovascular conditioning, but also total-body muscular endurance and even (if you go heavy enough) strength endurance.

There are two ways I would setup workouts - if you go the "cardio" route, do a basic strength program 3x/week (full body) or 4x/week (upper/lower split). If you're set on running 3x/week, alternate LSD and HIIT each session so that you do each 3x over 2 weeks. Or you could try doing MFD 3x/week (just watch out for overtraining - MFD might be better done with an upper/lower split).

If you go the circuit/complex training route (which would probably be better for your Judo training), do a very basic/abbreviated strength training program (a push, a pull, and a squat/DL). Then follow it up with circuit/complex training. Examples could include Randy Couture's complexes, the ones Martin Rooney put together for Renzo's guys, Javorek complexes, John Davies Bear (one of my favorites), or the ones I put together in "Working Class Fitness - The Programs".

If I were you, I'd probably go the latter route. It'd be better for your Judo, get you the fat loss goals you want, and drastically reduce your number of training sessions/week (a total of 7 S&C and Judo versus the 11 you described above). If you have extra energy or want to do some more work, go for a jog, ride a bike, play a pickup game of football, or the like - do something physical for enjoyment, mental relaxation, and active recovery.

When I put together "WCF - The Programs", I put together an entire program like this. Others of it were very similar, utlizing sandbag workouts as well.

Hope this helps.

Wiggy - MMA Workouts

Back in Iraq + Yesterday's Workout

First of all, I hope you all had a great Christmas and New Year. I had an absolute BLAST at home back in the States - it was the best R&R I've ever had. But alas, all good things must come to an end, and now I'm back at my govt. contractor job in Iraq. It's Ok, though - I waited a while to take my first R&R, so I get to take my next one pretty quick. I'll be back in the States in just 55 more days...WOO-HOO!!!!

Now let's get to important stuff...yesterday's workout.

DB Clean & Press - 8 sets of 6 reps (each side)

I did a full clean and press with each rep. Due to past shoulder issues, I keep my palms in a nuetral position throughout the entire rep. I tried to really snap the hips with each clean - sometimes the DB would come up so fast it's almost hit me in the chin! Good stuff! Then I’d pop the DB up overhead with just a slight dip – almost like half of a push-press.

I rested only about 45-50 secs between each set. This workout felt real good – the next one I’ll probably amp it up a notch and do it in “1 Left, 1 Right” fashion (keep your eyes peeled to MMA Weekly for a short article about “1 Left, 1 Right”).

After that, it was a short 5 mins jog to cool down.

All in all, a great workout – strength, strength/cardiovascular/muscular endurance, work capacity, and power all worked hard – and done in roughly 20 mins. Can’t beat it.

ON MY WAY HOME!!! + workouts

Well, after 5+ months in the Middle East and 160+ days away from home, I'm finally on my way back home from Iraq for Christmas R&R. I left Camp Echo in Diwaniyah, and am temporarily at Camp Adder in Tallil. I leave here on Wednesday, to go to Dubai (our "official" point of departure), and will in turn fly back home to the good ole' U.S. of A. early Thursday morning.

I can't freakin' wait!

I've been here for a few days, with really nothing to do, which has been GREAT. I've been catching up on a lot of sleep, conversing with buddies here going out on R&R as well, and just generally resting.

But don't think that's been keeping me from working out!

Most of my workouts have been simple, but hard - Burpees and Running. :-) Today's workout looked like this:

-Burpees: 20 sets x 8 reps (did 8 reps on the minute, every minute - this was more controlled...wanted to get the volume in)
-Burpees x 50 reps (all in a row - good "finisher"...totalled 250 Burpees in all)
-Medium-paced jog x 20 mins

A great workout - simple and effective. It's just past noon now, I've gotten my workout in the for the day, I'm about to go grab some chow, and catch a nap this afternoon. Combine that with the fact that this time in 3 days I'll be on my way home, and life is REALLY good. :-)

Wiggy

AWESOME Bo Jackson Article

I'll always remember that fateful Monday night when Bo Jackson plowed over Brian Bozworth.

I've always been a big Bo Jackson fan - here is a really good article on where he is now:

LINK

Wiggy

New Article at MMA Weekly

In case you haven't seen it, my new article, "Have More Gas in Your Tank" is up at MMA Weekly. Check it out.

LINK

Wiggy

Happy Thanksgiving

I just want to wish all my readers - whether you're from America or not - a very Happy Thanksgiving.

I hope you have a kick-ass workout in the morning, then spend the rest of the day watching football, eating some great food, and spending time with love ones.

Be safe, be happy, and be thankful.

Wiggy

New Article at MMA Weekly

My new article, "You Can't Do it All" is up at MMA Weekly. Check it out:

LINK

Wiggy

ALWAYS Find a Way to Win

If you’ve read some of my posts below, you know that I’ve been getting my workouts (and kick-ass workouts at that!) in at lunchtime. Well the company I work for decided that the little gym I go to was no longer necessary, and the equipment would be better served being sent to another site. (In case you didn’t know, I work for a govt. contractor in Iraq.)

It was pretty messed up, actually. Sunday, I had gotten a GREAT workout in (15 intense minutes on the Concept 2 Rower followed by 5 even more intense minutes on an elliptical trainer – all MFD style). Everything seemed normal. Monday at lunchtime, I was walking back to my hooch to change for my workout. There was a big connex (the steel containers they use for shipping – imagine the containers you see being transported on cargo ships – that’s a connex) in front of the gym. As I walked by, I comically thought to myself, “Man, that would be messed up if I got to the gym, and they’d taken everything out of there – hahaha.” I got changed and hit the gym. The place was EMPTY.

NNNNNOOOOOOOOO!!!!!!

To say I was pissed off would be an understatement. It’s hot out here, you work all the friggin’ time (average of 84+ hours/week), you can’t see your friends and family, the food sucks, I could go on – one of the things that keeps me going is working out.

It’s not like there isn’t another gym on the camp, because there is. It’s not *that* far away, but it’s a good 10-12 min. walk from my hooch. That basically cuts out any chance of a lunchtime workout (I can’t afford to be gone for 1-1.5 hours at lunch – I’ll explain why later).

If I go at the end of the day when I get off work, the place is insanely busy (it’s just not big enough). And when you do workouts filled with stuff like snatches, burpees, dumbbell swings, and the like, well, there just isn’t room. Not to mention you end up getting a bunch of questions on “what muscle does that work?” (Once I had a gym attendant ask me to quit doing dumbbell snatches because others saw me doing them and were attempting them when I wasn’t around, and he didn’t want anybody getting hurt – because he didn’t know how to do them and couldn’t show them proper form!!)

I could go in the afternoon (my boss would probably let me have the time), but as the earliest I get off now is 7:30-8:00pm (I get into the office at 7:00am), if I take 1-1.5 hours in the afternoon for a workout, that puts me in the office until 9:00pm or later. That makes for a mighty long day. And since I’m going to be in this office every day for the next two months (been here for three already) before I go home for a couple weeks on R&R at Christmas, I need to keep a close eye on the “burnout” factor. Staying in the office until 9:00pm or later every night is gonna take that burnout factor and shoot it through the roof. The same goes for getting up a couple extra hours early to workout in the morning.

Running still wasn’t a real good long-term option, because our uniform posture keeps changing – that means that one day we might be able to come and go as we please. The next we might be able to during the day, but have to wear our flak vests and helmets at night. The next we might have to wear them whenever we’re outside – regardless of the time of day. Ugh.

The thing that really had me pissed off was that I had been making such good progress as of late – I’d been getting some real kick-ass workouts in. And now my momentum would be messed up…

So what to do?

Well, the first thing I did was to decide that I wasn’t going to let this little setback beat me. Nothing ever has before, and I sure as hell am not going to let this.

The first day was all bodyweight exercises is circuits – burpees, dive bombers pushups, situps, different kinds of jumps, etc. The next day, I had a brilliant idea. I’ve got a trunk I used for bringing my things out here (used it as a suitcase). I put a couple cases of water in it, totaling around 60 lbs. or so. It’s pretty big, but I can use it for cleans, deadlifts, rows, presses, etc. My next workout was more circuits – burpees, jumps over the trunk, cleans with the trunk, suitcase deadlifts with the trunk, etc. Then, I got with a guy out here that works for the MWR. I won’t get into it all, but let’s just say that when all was said and done, I had a pair of 50 lbs. dumbbells, and one 60-pounder to take back to my hooch to use. ;-)

Now, I can do bodyweight exercises, I have the trunk, and some dumbbells. With just that stuff, I can create workouts that would make many men cry – and do it all in my hooch, no less. My last two workouts were dumbbell snatches: 15 sets x 6 reps each side, and another circuit workout: dumbbell clean & press x 10 reps (each side), burpees x 10, walk 30 yards (my hooch is roughly 5 yards long – just walk from one end to the other and back). Get as many rounds in as possible in 20 minutes.

What I’m trying to get at is this – sometimes life throws you a curve ball. When it does, you can either let it keep you down, or you can take your lumps, and come back stronger. It’s kind of like the line from “Rocky Balboa”:

Let me tell you something you already know. The world ain't all sunshine and rainbows. It's a very mean and nasty place and I don't care how tough you are it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain't about how hard ya hit. It's about how hard you can get it and keep moving forward. How much you can take and keep moving forward. That's how winning is done! Now if you know what you're worth then go out and get what you're worth. But ya gotta be willing to take the hits, and not pointing fingers saying you ain't where you wanna be because of him, or her, or anybody! Cowards do that and that ain't you! You're better than that!

Now go find a way to win…

Wiggy

PS – Don’t forget about the $10 Deal.

Discussion - Complexes & Overtraining

There was some good dialogue over at mma.tv. It started with the posting of a circuit workout done by former UFC Welterweight Champion George St. Pierre. Here was the workout posted:

GSP circuit workout:

In his video, He claims he does this full workout 2-3 times a week, intermixed with fight training every day, as well as HIIT sprints 2x/wk. All circuits are 4X10, 1 min active rest between each.

Chest:

Bench Presses
Swiss ball pushups
Dumbell flys
Bent over barbell rows

Legs:

Barbell squats
Dumbell lunges (5 forward, 5 backward)
Swiss ball leg extensions
Squat jumps (jumps as high as he can)

Core:

Circular back extensions
Twisting double crunches
Bent dumbbell rows (10 each side)
Swiss ball crunches

Shoulders/Arms:

Seated dumbbell presses
Barbell Clean & Press
Barbell bicep curls
Barbell tricep extensions

Enjoy! Train hard!

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

After that, I posted my thoughts and was asked subsequent questions, which led into the topic of overtraining. The questions will be in italics and my responses in bold.

If you decide to do something like this, just be sure to start off with VERY light weights - you'll burn yourself out in a hurry if not. Martin Rooney does complexes similar to this (as opposed to Randy's circuit which is more along the lines of a Javorek complex) with the guys at Renzo's, and IIRC, they'll do five rounds with only up to 75 lbs. or so...

wiggy, what are the pros/cons to this type of circuit as opposed to a javorek complex? is this circuit geared more towards explosiveness/speed as opposed to strength?

The difference between this type of complex/circuit and the Team Quest/Randy/Javorek type complexes is that these involve more "traditional" (for lack of a better term) type exercises. While TQ/Javorek complexes are made up of primarily squat/lunge variations, vertical pulling exercises, and the occasional vertical push, these will have more horizontal plane movements, more isolation exercises (curls, triceps, etc.), etc.

Javorek type complexes (depending on exactly which exercises are chosen) can generally be done with a little more weight. The limiting factor (as far as weight goes) in these type of circuits is your weakest exercise. In a Javorek type complex, it's usually an upright row. Here on the other hand, it might be a curl or the like.

I wouldn't say *any* of these types of programs are for strength, in that you have to use such light (comparitvely overall) loads to complete them. Javoreks are good for overall body conditioning, muscular/strength endurance, as well as cardiovascular fitness. Rooney's complexes are generally longer in that they consist of more exercises, though with the lighter weights, the overall work (in terms of pounds lifted) will probably be pretty close to a Javorek complex. GSP's circuit (as listed) would have it's main benefit in specific muscular endurance (as you're putting so much training at one time into specific muscle groups rather than training the entire body).

Personally, while GSP's program obviously works great for him, and I wouldn't tell him to change it, for us regular folk, I'd recommend a Rooney or Javorek type of complex instead.

In my Program #1 of "Working Class Fitness - The Programs", I actually designed a good overall strength/power program combined with a good set of complexes that are (what I feel) the best of both worlds. For what that's worth...

aren't you typically suppposed to just work out each major muscle group once a week?

^^Too broad of a question. You have to take into account what is the goal of training, type of training being used, the experience of the trainee, etc.
It's an extreme example, but Bulgarian Olympic lifters are known to workout up to 3x/day with near maximal loads, 4-6 days/week. And they're some of the best O-lifters in the world. Of course they've been in a nationalized training program forever, are almost assuredly (sp?) "enhanced" etc., but just throwing it out there...

I see. I just keep getting told that overtraining is worse than undertraining and that your muscles generally need at least 48 hours to rest between workouts. Obviously everyone is different and there are exceptions, but I always believed this was the general rule for any type of weightlifting.

While overtraining is a valid condition, I wouldn't worry about it as much unless you're doing a lot of work overall (complete strength program, conditioning, MMA a few times/week, etc.).

Overtraining was pushed really hard back in the '80s by the supplement industry in the bodybuilding magazines. They were pushing very volume-heavy training routines that “regular folks” couldn’t really make gains on. When they did start overtraining, instead of just dropping training volume, it was b/c the trainee wasn’t recovering. And how do you recover better/quicker? By taking XYZ supplement.

For many of us, overtraining is more a case of resting/recovering too little (which can be affected by not just training volume, but lack of sleep, high stress lifestyles, etc. – I actually wrote about this in my own training recently on my blog) rather than training too much.

In fact, overtraining some is actually good for you. Push into the basic area of overtraining a little, then backoff. This will train your body to be able to handle more work. When overtraining becomes a real problem is when you stay in that overtrained state for a continued period of time…

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Wiggy

PS - Don't forget about the $10 deal...

Running My Tail Off....

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

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

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

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

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

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

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

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

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

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

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

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

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

Wiggy

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