I got this email today, and just had to share:
hey wiggy
today i got all the stuff to make a sandbag. later this week i will use it to work out with a kid i am mentoring (kind of like a big brother, big sister program we have in jacksonville, fl). the point is that you making that available to me for free("how to make a sandbag") is not only a blessing in my life, it is a blessing in that kid's life.
he is in some group home right now (long story, i wont go into detail but it was court ordered for the time being and i'll leave it at that). kid dreams about making his 9th grade football team. he is from the hood (in other words no money) but thanks to sites like yours, i am gonna be able to teach and educate my kid about how to get into phenomenal shape without having any money.
long story short, you RULE!!!! i love your site and i'm tryin to spread the love homie!!! =-)
many blessings to you brother.
Blake
via myspace
I love getting emails like this - where folks decide they want to make a change in their life, and they go out and do it.
This just goes to show what can be done if you have the desire. You don't need fancy gyms or expensive equipment. You just have to have the desire to get better, and the work ethic to make it happen.
What's even better about this story is that Blake is unselfishly helping others. By putting in the work himself, he's helping kids achieve their dreams - and ones that might not otherwise get a chance.
Kudos to you Blake - keep kicking ass and taking names. Be sure to let us all know when the boy you're training makes the team, and how well he does!!
Wiggy
Thursday, May 29, 2008
Tuesday, May 27, 2008
Ab Wheel Progression Tip
Recently over at mixedmartialarts.com, a poster asked about how to progress on ab wheel rollouts. The question was about how to progress from kneeling rollouts to standing rollouts, but this tip can be applied to even getting to full extension on kneeling rollouts.
Here was my response:
Position yourself facing a wall so that the wall is just far enough that you can roll out and touch it before you fail. e.g. - say you can roll halfway out before you fall, position yourself so that you roll out halfway before the wheel runs into the wall.
Train at this position and creep your way out away from the wall over time as you get stronger.
Let me know how it works out for you.
Wiggy
Here was my response:
Position yourself facing a wall so that the wall is just far enough that you can roll out and touch it before you fail. e.g. - say you can roll halfway out before you fall, position yourself so that you roll out halfway before the wheel runs into the wall.
Train at this position and creep your way out away from the wall over time as you get stronger.
Let me know how it works out for you.
Wiggy
Thursday, May 22, 2008
Best. Snack. Ever.
Ok, we all know that eating healthy can not always be the most enjoyable thing. Usually, good for you doesn't usually equate to tasty. (I'll never forget being a kid, watching the cartoon "Muppet Babies", and Baby Rowlf saying something along the lines of, "Why is it that when food looks ugly and tastes like dirt, grown-ups say it's good for you!?" hahaha)
Well, I have something you're going to like. It's not a complete solution, but man, you're going to like it.
A good diet will be high in protein, with low to moderate amounts of carbs and healthy fats. A good source of protein is non-fat cottage cheese. One serving has roughly 13 grams of protein, only 4 grams of carbs, and no fat. The problem is that a lot of people don't like cottage cheese - they just don't like the taste.
Well, this will change everything.
Go out and get a large container of non-fat cottage cheese. Add in a package of Fiesta Ranch salad dressing mix (the powder). Mix well.
Voila! You've got one of the best snacks you're ever gonna find. Personally, I can it just like that with a spoon, no problem. But you can use it all kinds of ways - toss some on some lettuce or spinach for a good salad (add a can of water-packed tuna, and you've got a GREAT high protein, low-calorie meal that will fill you up and get plenty of roughage into your system). Spread some on organic bread for a good sandwich. Or use it as a dip for veggies or (as long as you can restrain yourself) your favorite baked snack cracker.
And the whole thing won't cost you but a couple bucks.
Go to the store and get some now. You won't be sorry.
Wiggy
Well, I have something you're going to like. It's not a complete solution, but man, you're going to like it.
A good diet will be high in protein, with low to moderate amounts of carbs and healthy fats. A good source of protein is non-fat cottage cheese. One serving has roughly 13 grams of protein, only 4 grams of carbs, and no fat. The problem is that a lot of people don't like cottage cheese - they just don't like the taste.
Well, this will change everything.
Go out and get a large container of non-fat cottage cheese. Add in a package of Fiesta Ranch salad dressing mix (the powder). Mix well.
Voila! You've got one of the best snacks you're ever gonna find. Personally, I can it just like that with a spoon, no problem. But you can use it all kinds of ways - toss some on some lettuce or spinach for a good salad (add a can of water-packed tuna, and you've got a GREAT high protein, low-calorie meal that will fill you up and get plenty of roughage into your system). Spread some on organic bread for a good sandwich. Or use it as a dip for veggies or (as long as you can restrain yourself) your favorite baked snack cracker.
And the whole thing won't cost you but a couple bucks.
Go to the store and get some now. You won't be sorry.
Wiggy
Tuesday, May 20, 2008
ALWAYS Find a Way to Win
Man, I had a GREAT workout planned for today. Was gonna do some hard conditioning. Start off with a decent warmup, then some DB Snatches and DB Swings. After that, this 20-Minute Workout. Then, depending on how I felt, either a hard one-mile run, or an easy two-mile jog.
The workout started off good. Got through the warmup, and a few sets into some Snatches and Swings. Was finishing off a set of Swings when...
AAAARRRRRGGGGHHHHHHH!!!!!
Something in my left lower back had tweaked.
I immediately dove to the floor. I could feel my lower back tightening up. Not good.
I knew it was nothing major - I hadn't injured myself, but something sure wasn't right.
I lied there for a minute or two, catching my breath (I was still sucking wind from the Swings). My back was still tightening up.
I knew I'd better get to stretching it, so I eased into a few real basic stretches and yoga poses. This lasted probably 15 minutes.
After that, it was feeling loose, so I got up and started moving around. I knew I wanted keep moving - at least for a little while. The more it tightened up now, the worse off I was going to be later.
I did some calisthenics (pushups, squats, and even a few squat thrusts - those might not have been the greatest idea...d'oht!) and kept doing some stretches and yoga poses. Then it was outside where I jumped gingerly on the kids' big trampoline. I was feeling good now. I could still feel the back...it wasn't terrible, but wasn't good, either. But, I knew I still had to get some activity in.
So, the course I had planned to jog (a little over two miles), I ended up walking instead. It was a very brisk walk - just shy of "power-walking."
By the time I was done, I was feeling pretty good. I had gotten a decent workout in, and my back felt Ok. It's a little tight now, and I've got ice on it (BBBRRRRR!!!!), but I'll be fine. Some more stretching and yoga poses are in store for later this afternoon.
What's my point in all this? ALWAYS find a way to win.
I could've stopped, given up, and said "no more today." Instead, I used my head. I knew I had to get some work done, yet I didn't want to risk injuring myself. So, I figured out a way to make it happen.
Ever have one of those days where you just don't feel like doing your scheduled workout? Maybe you're supposed to do some complexes for conditioning, but would rather just lift heavy instead. Or maybe you're supposed to run, when you'd rather do some calisthenics. Or maybe, instead of 2-4 different back exercises, you'd rather just do a whole crapload of pullups.
Guess what? There's nothing wrong with that.
Sometimes you're body needs something different - you need to learn to listen to it. Your body is a lot smarter than you think it is - most times it'll tell you what it needs, and when it needs it.
Now, don't confuse this with laziness. Just b/c you don't feel like working out one day, doesn't necessarily mean you shouldn't. Yeah, you might need a day off. Or, you might just need to do a different type of workout that day. I've had plenty of days where I've hit the weights, felt weak as could be, decided to make it a volume day (instead of a heavy day) and came away having a GREAT workout, being more pumped than ever to hit the weights the next day.
Don't do anything stupid so you'll get injured. I could've gone back to lifting today, and that would've been one of the dumbest things I could've done. But, do find a way to still get something done.
Just use your head, and know the difference between what your body needs and what your mind wants.
Wiggy
The workout started off good. Got through the warmup, and a few sets into some Snatches and Swings. Was finishing off a set of Swings when...
AAAARRRRRGGGGHHHHHHH!!!!!
Something in my left lower back had tweaked.
I immediately dove to the floor. I could feel my lower back tightening up. Not good.
I knew it was nothing major - I hadn't injured myself, but something sure wasn't right.
I lied there for a minute or two, catching my breath (I was still sucking wind from the Swings). My back was still tightening up.
I knew I'd better get to stretching it, so I eased into a few real basic stretches and yoga poses. This lasted probably 15 minutes.
After that, it was feeling loose, so I got up and started moving around. I knew I wanted keep moving - at least for a little while. The more it tightened up now, the worse off I was going to be later.
I did some calisthenics (pushups, squats, and even a few squat thrusts - those might not have been the greatest idea...d'oht!) and kept doing some stretches and yoga poses. Then it was outside where I jumped gingerly on the kids' big trampoline. I was feeling good now. I could still feel the back...it wasn't terrible, but wasn't good, either. But, I knew I still had to get some activity in.
So, the course I had planned to jog (a little over two miles), I ended up walking instead. It was a very brisk walk - just shy of "power-walking."
By the time I was done, I was feeling pretty good. I had gotten a decent workout in, and my back felt Ok. It's a little tight now, and I've got ice on it (BBBRRRRR!!!!), but I'll be fine. Some more stretching and yoga poses are in store for later this afternoon.
What's my point in all this? ALWAYS find a way to win.
I could've stopped, given up, and said "no more today." Instead, I used my head. I knew I had to get some work done, yet I didn't want to risk injuring myself. So, I figured out a way to make it happen.
Ever have one of those days where you just don't feel like doing your scheduled workout? Maybe you're supposed to do some complexes for conditioning, but would rather just lift heavy instead. Or maybe you're supposed to run, when you'd rather do some calisthenics. Or maybe, instead of 2-4 different back exercises, you'd rather just do a whole crapload of pullups.
Guess what? There's nothing wrong with that.
Sometimes you're body needs something different - you need to learn to listen to it. Your body is a lot smarter than you think it is - most times it'll tell you what it needs, and when it needs it.
Now, don't confuse this with laziness. Just b/c you don't feel like working out one day, doesn't necessarily mean you shouldn't. Yeah, you might need a day off. Or, you might just need to do a different type of workout that day. I've had plenty of days where I've hit the weights, felt weak as could be, decided to make it a volume day (instead of a heavy day) and came away having a GREAT workout, being more pumped than ever to hit the weights the next day.
Don't do anything stupid so you'll get injured. I could've gone back to lifting today, and that would've been one of the dumbest things I could've done. But, do find a way to still get something done.
Just use your head, and know the difference between what your body needs and what your mind wants.
Wiggy
Thursday, May 15, 2008
New Article at New Site!!
I've recently been asked to start writing for a (relatively) new MMA site - http://www.mmatraining.com
My first article - "Philosophy, Complexity, and the 'Regular Joe'" has just been posted. Check it out:
http://www.mmatraining.com/fitness/philosophy-and-complexity.php
Stay tuned for more of my articles at MMA Training.com, in the near future!
Wiggy
My first article - "Philosophy, Complexity, and the 'Regular Joe'" has just been posted. Check it out:
http://www.mmatraining.com/fitness/philosophy-and-complexity.php
Stay tuned for more of my articles at MMA Training.com, in the near future!
Wiggy
Monday, May 12, 2008
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
http://www.mmaweekly.com/absolutenm/anmviewer.asp?a=6257&z=13
Wiggy
Thursday, May 08, 2008
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
****************************************************
"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...
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
****************************************************
"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...
Wednesday, May 07, 2008
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
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
Wednesday, March 26, 2008
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
*********************
-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
Tuesday, March 11, 2008
Monday, February 25, 2008
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
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
Sunday, February 10, 2008
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
If you haven't already, check it out:
LINK
Wiggy
Monday, February 04, 2008
Monday, January 21, 2008
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
Check it out:
LINK
Wiggy
Sunday, January 13, 2008
Friday, January 11, 2008
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
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
Thursday, January 10, 2008
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.
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.
Monday, December 17, 2007
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
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
Thursday, December 06, 2007
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
I've always been a big Bo Jackson fan - here is a really good article on where he is now:
LINK
Wiggy
Tuesday, November 27, 2007
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
LINK
Wiggy
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