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…

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

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...

New MMA Weekly Article

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

LINK

Wiggy

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Wiggy

Last Night's Workout - "Get Stupid"

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

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

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

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

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

After resting a couple minutes, I some conditioning:

-MFD on elliptical trainer x 20 mins

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

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

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

Wiggy

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

New Edition of "Working Class Fitness Newsletter"

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

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

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

Wiggy

Is Strength Overrated?

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

Another forum member then posted the following:

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

Here was my response:

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

I'm SOOOOOOO tired of hearing this.

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

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

Two different forum members later posted:

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

and

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

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

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

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

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

To which I replied:

Todd,

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

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

manfromyard,

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

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

*shrug*

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

Wiggy

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

Last Night's Workout + Thoughts on Program Design

Had a KICK-ASS workout last night:

Strength Work:

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

Conditioning:

-MFD on Elliptical x 20 mins

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

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

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

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

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

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

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

Wiggy

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

Last Night's Workout

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

Conditioning on Treadmill

-5 min easy warmup

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

-5 min cool down

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

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

Ended up having a great workout!

Wiggy

New Article at MMA Weekly...

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

LINK

Wiggy