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This article was written by Eric Wong One of the worlds top strength and conditioning coaches in the field of Mixed Martial Arts.  To see and hear more of this amazing coach just follow the link.

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This article was written by leading MMA conditioning coach Eric Wong. I hope you find it as useful and informative as I do.

I just love how MMA fighters train. They train with full intensity and are some of the best athletes out there. They need to have combination of a lot of different aspects to become the best in their sports.

MMA fighters need to be strong, powerful, and must have an incredible level of stamina. They also need to have a high tolerance for pain. Over the years, I’ve incorporated MMA style training into my training routine.

The following are my favorite forms of MMA-style training:

“NO REST” Workouts

All my workouts right now involve no rest. For a long time, I trained with supersets, where I would perform 2 exercises back to back with no rest, then rest for 1 minute straight. This form of training gave me great results.

However, after seeing a lot of MMA fight videos, I noticed how little they rest between sets. So that’s when I began to really go all out and see how long I could keep going. At first, I had to reduce the weight on all my movements.

But eventually, I was lifting more than I used to, and feeling better than ever. “NO REST” doesn’t really mean no rest. It means that you keep going for as long as you can, through a variety of movements.

If you need to take a rest, then take a rest, but don’t rest any longer than you actually need to. So right now, I don’t count my rest periods. But they usually are less than a minute, and they’re certainly not planned.

Variety of Implements

I would rotate between bodyweight training, kettlebell training, and barbell training. However, one other thing I realized about MMA fighters is that they incorporate a wide range of exercise implements WITHIN the same workout.

Hence, I began to experiment with combining kettlebell and barbell moves in the same workout. Then barbell and bodyweight. Eventually, my workouts became a mish mash of resistance band, bodyweight, medicine ball, barbell, and kettlebell training.

I try to make my workouts as unique and as different as possible each time. This involves a lot of creativity and research. YouTube is great for coming up with new ideas. But, done for you workouts from a variety of strength coaches online, where you can see a list of unique movements and their descriptions, along with workouts you can use as samples, really helps.

Specific Warm ups

Most trainees have a warm up that they do each and every time. This is the same warm up they do, regardless of the workout they’re doing at the time. This will work for you, but eventually you will need to make your warm ups more specific.

Specific warm ups are important for any athlete, because every single day, you have a different part of your body that hurts more or requires more stretching than the others. In essence, my stretching routines and warm ups have become just as random as my workouts.

It’s a good idea to learn and study as many different stretches and warm up methods as possible. However, the most important thing is to listen to your body. Right when you wake up in the morning, take a mental note of what muscle are sore.

As you walk around the house, take a mental note of what needs to be worked on that day. Do your hips feel tight? Is your back feeling a bit funny? Maybe your lower back is extremely sore from those dead lifts you did the day before.

Bottom line is that you need to adapt your warm ups and stretching routines based on your workouts.

Heavy Strength Days

Because MMA fighting requires so many abilities, fighters train with both light weights and heavy weights. Most have a specific day in the week where they work on their strength. This routine closely resembles a Olympic Lifting or Power Lifting workout.

This is because multi joint lifts such as the snatch, clean, jerk, bench press, squat, and dead lift will help build strength throughout your body. Fighters don’t have time to isolate every single muscle group.

That is why most fighters focus on lifts that will give them the most for their results. However, I have seen a few fighters, such as Matt Hughes, perform isolation movements. You must realize that MMA fighters need to work on different things and different times.

Shadow Boxing

Fighters do a lot of work on heavy bags, focus mitts, and speed bags. They also spar with other partners. However, shadow boxing is another form of training that most people don’t recognize as being important.

Shadow boxing is preferred by many MMA fighters because it allows them to work on speed and coordination without having to hit a stationary target or worry about hurting someone. It’s almost like a lower intensity version of sparring.

I personally love shadowboxing because it’s great cardio. It’s certainly not as boring as running or cycling. You can pretend you’re beating up someone you’re angry at while you shadowbox. Turn up some loud music and go crazy!

Sledgehammer Swinging

Another form of cardio I’ve come to appreciate is sledgehammer swings. Sledgehammer swings are surprisingly fun and intense.

You can get a tire from your local mechanic. Don’t go to a chain tire store because they need to account for all their tires. On the other hand, a local privately owned garage will gladly give you a tire for free.

Sledgehammer’s cost around $30 at your local hardware store. You may need to place something to prevent the tire from bouncing around. I usually like to place a 35lbs weight plate in the center.

Perform your sledgehammer workouts as sets and reps or as timed sets. For example, you can do a 100 swing on one side, then switch to the other side. Or you can do a minute continuous swinging on one side, then switch to the other side.

Either way, you’ll get a great cardio workout. For more on this amazing coach click below

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Professor Pedro Sauer to give him his full title is one of the worlds highest ranking Gracie BJJ coaches.

After training in boxing and judo Pedro was invited by his good friend Rickson Gracie to try BJJ so at the age of fifteen he found his calling.  Which was to become a lifetimes obsession and resulting in him becoming one of the most  successful and respected coaches in BJJ.

Today he still maintains a tough training schedule which helps keep him on top and abreast of any new developments in his chosen calling.  Alongside his own training much of his time is spent giving intense instruction to students and instructors of his and others schools all over North America.  That and his busy sell out seminar circuit tours leaves precious little time for many more commitments.

Luckily for us he did find time to film a DVD set that is absolutely stuffed with golden information that will transform your training and understanding of BJJ.  Just imagine over three and a half hours of personal instruction from one of the worlds very best instructors.

The subjects covered are amazing and all easy to follow and more importantly easy to replicate giving you the opportunity to take your training to another level.

To find out more on this amazing Brazilian Jui Jitsu Coach just click below.

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This article is aimed at any martial artist who either runs their own school or is thinking about setting up a school.

Two very different but world class coaches,Russell Stutely head coach and founder of the well respected Open Circle Fighting Method or OCFM for short. Got together with his great friend Leigh Childs who many of you will know as not only a superb practitioner of TKD who was British champion twice and runner up in the worlds.

He has also become one of the go to guys for anyone who wishes to open maintain and run a successful martial arts school.

Though Russell and Leigh have been friends for many years who have swapped ideas and run many seminars and courses for each others associations.  They have never embarked on a major project together before.  Until now that is, together they have developed what is possibly the most comprehensive guide to setting up,  running, and even maintaining a current school available today.

All the hard won knowledge accumulated over many years of hard training and running their own associations.  Will provide you with everything you need to know about creating and maintaining a successful and profitable school.

Do not get me wrong you will still have to work hard but you will avoid the many expensive pitfalls that unfortunately cause so many schools to fail.

Its a bit of a cliche but failure is not an option with these guys they have experienced all the highs and lows of running successful schools.  They have made mistakes sure but you will not have to you will get everything you need to be a success.

So in conclusion I strongly urge anyone who has ambitions to either start or take their school to the next level to check out the link below.

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Grekland

In 2010 we have witnessed in the United Kingdom no matter what the government statistics may tell us a rise in violent crime that is unacceptable in a so called free society. In London alone according to figures published in the Times newspaper and I have no reason to disbelive them eighty three young people lost there lives to knife attacks. Country wide two hundred and fifty three people died as a result of knife crime. How many other attacks were not fatal this figure will run into thousands,street robbery is on the increase and criminals are getting more violent. Hardly anyone I know has not had personal experience or have known someone who has not been affected by this tragic and often stupid story.

In mixed-martial arts, rotational power of the core is crucial to the execution of explosive techniques, whether they be throws, punches, kicks, knees, or escapes. Failing to improve the strength and power of your core in rotational patterns will limit your ability to knockout, slam, or surprise your opponents. The medicine ball is an extremely effective tool for developing your rotational power. First, throwing a medicine ball allows you to put your full effort into the exercise, without slowing it down. Just think of doing a lying medicine ball chest pass and a speed bench press – because you can’t let go of the bar during the bench press, your body has to slow the bar down at the top, limiting your power production. But with the ball, you release it and you use full power through the entire range of motion. So exercises like the side toss and chop toss using a medicine ball will go a long way to developing the knockout power you’ve always wished you had. Side Toss 1. Take a wider than shoulder-width stance with slightly bent knees, holding the ball in front of your navel. 2. Do a quick wind-up and throw the ball straight to the side, keeping your spine as tall and straight as you can. 3. Avoid throwing the ball with your arms, instead, power the movement with your core. Chop Toss 1. Same setup as side toss. 2. Do a quick wind-up up and to one side, bringing the ball over one shoulder and shifting your weight to the same side. 3. Slam the ball into the ground on a diagonal while shifting your weight to the other side. 4. Keep tall and continue to look forward instead of at the ball. Now integrating these two exercises into a circuit will help you develop your power endurance. We’ll add 3 body-weight exercises to the mix to simultaneously develop your power and conditioning, using exercises that will specifically benefit a MMA fighter. 1. 10 Lunge jumps – start in a lunge position, jump as high as possible and switch your feet landing and jumping as quickly as you can. 2. 5 Side tosses each side 3. 10 Squat jumps – start in an athletic stance, jump as high as you can and repeat as fast as you can. 4. 5 Chop tosses each side. 5. 10 Clap push-ups – do the push-ups as explosively as possible and focus on clapping your hands as loud as you can. Rest one minute and repeat for a total of 4 – 8 circuits. For the jumps and pushups, think of the ground as hot coals and your goal is to not burn your feet while always being as explosive as possible. This type of circuit is what a mixed-martial artist needs to excel in the cage or ring. Of course, proper exercise technique will prevent injuries, so if your form gets sloppy, do less reps or take more rest between circuits. For more information   Click Here!

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This article was writen by the world famous strength and conditioning coach Eric Wong

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When you ask the majority of fighters what they do for a warm-up before training, most will say they do some type of stretching, usually for tight areas like the hamstrings and groin. But research shows that a dynamic warm-up is far superior for performance and injury prevention when compared to static stretching. So what exercises should a mixed-martial artist warm-up for optimum performance and injury prevention?

Well, there are a few general criteria that, when included, will result in maximum performance while decreasing the risk of injury.

1) Movements should be included for the muscles that are going to be used during the training session. If you’re doing the warm-up before a strength training session where you’ll be starting off with bench press, you’ll need to warm-up the pecs, triceps, deltoids, serratus anterior, and lats.

2) Movements should work the muscles through a complete range of motion. The dynamic warm-up will increase your mobility if you do all exercises to the end ranges of motion. For example, if you’re doing basic bodyweight squats, you’ll want to squat right down, touching your butt to your heels if you can. Doing so will help to keep your muscles, tendons, and ligaments from tightening up and shortening.

3) Muscle activation exercises should be included for muscles that are commonly inhibited. One muscle group that is often inhibited is the glutes. Because a lot of people have spent so much time sitting on them, they get sleepy and lazy and need to be woken up. If you have inhibited glutes, you may notice during lunges that your knee will cave in (valgus knee). This is a sign of glute weakness/inhibition. To activate the glutes before doing an exercise like lunges, you can do hip extensions. Simply lie on your back with your knees bent and feet flat on the floor, squeeze your butt cheeks together and raise your hips. Hold for 4 seconds, repeat 8 times.

4) The routine should increase the heart-rate, body temperature, and breathing rate gradually to a comfortable level. In order to do this, you’ll have to move quickly from one exercise to the next, which means you want to know exactly what to do before you get started. Like anything, if you fail to plan, then plan to fail. So come up with a routine before you get to the gym.

So in putting this together, you could do something very simple such as:

20 jumping jacks
10 hip extensions
10 squats
10 pushups
10 lunges

Repeat 2 to 3 times and you’ve got yourself a decent warm-up.

Learn the complete program used to help fighters such as Jeff Joslin reach peak levels of fighting fitness just follow the link.

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If you’re a mixed-martial artist and you’ve been in a fight that’s gone the distance, then maybe you know the terrible feeling of having nothing left to give with 2 minutes left in a round. If you haven’t gone the distance or haven’t had a pro fight yet, then use the 5 tips in this article to make sure you’re the one maintaining the pressure and imposing will – not your opponent.

1) Do sprints and intervals instead of long, slow runs.

MMA is a sport that requires explosive, quick moves and strength at various times through a 5 minute round. You never know if you’ll be in a clinch, defending a shot, escaping the mount, or sinking in a triangle. One thing you do know is that you WON’T be jogging around the ring at a slow pace for half an hour. Training in this fashion will help you get your time down for your local charity run, but won’t do anything to help you knock your opponent out.

Instead, stick to sprints and intervals if you’re going to be doing running workouts. An example of a good sprint workout would be to warm-up for 5 minutes doing a dynamic warm-up routine, then doing 5 short 40 yard sprints where you gradually increase your pace from about 60% to 90%. Rest a minute, then do a 100 metre sprint, walk back to the start, and repeat for a total of 10 sprints. This workout will beat distance running hands down for its ability to improve your performance in the cage.

2) Take 2 recovery weeks off for every 4 weeks of conditioning.

This tip is huge, and has helped skyrocket the conditioning of the athletes I train, guys like Jeff Joslin and Rory McDonell. Most fighters have a thing about working themselves to death – this mindset is what makes them tough, but also what keeps them injured and often overtrained, limiting performance in both training and competition.

You can avoid these problems by taking 2 weeks off of your conditioning workouts. You still do your MMA training and strength/power workouts, but let the conditioning go for 2 weeks. When you get back to it, you’ll be fresher and ready to take your conditioning up another notch.

3) Do more specific workouts in the 4 weeks leading up to the fight.

Sprints and intervals are great, but they’re not specific to mixed-martial arts. The workouts that I have my athletes perform include jumps, sprawls, quick feet drills, core stabilization exercises, explosive push-ups – all movements that are used in a fight, performed as quick and explosively as possible. I call these workouts NRG System Complexes, because they tap into every energy system of the body and are made up of a lot of different exercises.

Each complex lasts about 5 minutes, and your goal should be to do 4 complexes in a row with 1 minute of rest where you feel fresh and powerful in the last round. So the closer you get to the fight, the more specific you want to get with your conditioning routine.

Use the tips in this article and you’ll improve your conditioning and your opponents will wish they didn’t waste so much time training doing slow, hour long runs.

To get more information and a free report on MMA fitness training just follow the link.

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