Dynamic Concepts Dynamic Solutions

Clinching aka the "Up and Down game of MMA"

2012-01-30T14:29:00.000-08:00

Here's a great vid I like to refer people to when they start getting into clinching and understanding it's importance in MMA, Muay Thai and Self Defense. What you'll notice is use of the primary control points of the body. The Crown of the head, the neck, jaw, ears, shoulders, biceps and triceps, wrist, hips, knees, and ankles, using single and double neck ties, underhooks, overhooks/whizzers, bicep tie ups, along with great wrist and ankle control.

Stephan Kesting and his partner Ritchie Yip do a AMAZING job of going over the rematch between Antônio Rodrigo Nogueira and Frank Mir at UFC 140, including the amazing Kimura that ended the fight.

Learn and enjoy!

January 25th WORKOUT

2012-01-30T14:22:00.000-08:00

Well this is a LATE post but you'll understand in a minute why. Well what was my workout for Wednesday the 25th.... Well it was one of the most physically and mentally challinging workouts of all. MOVING!!!

I moved out of my place a 3 story town house into my girlfriends, and MAN carrying my giant L-shaped desk down a "modern" stair case was TONS of core and stability work. Not to mention all the book boxes and breaking down the bed frame and trying to get it to not hit the walls....

But in short, I did tons of squats, lunges, deadlifts, zercher squats, stepups, curls, and farmers walks for 4 and a half hours then drove it to my new place and unloaded it in a hour. Oh it was a mess but I had to get to the gym to do some privates in MMA and stick fighting (man that was the easy part of the day)

So anyway I'm still getting things in order and setting up my home gym but most morningg I wake up, check my email and then go straight to figuring out how all this crap is going to fit in one space BUT give me the most space for working out ;)

and I still have to get a new bag too :D

January 23rd 2012 morning workout: 10 minutes and 10 pushups

2012-01-23T08:49:00.000-08:00

workout January 23

Sticking with my 10 minutes and 10 pushups bare minimum workout this was my morning workout. I did the entire thing with a weighted vest to maximize intensity on all my exercises

4 minutes of shadowboxing Muay Thai both leads
10 hand release pushups
10 tuck jumps
10 wall squats for depth
5 clean and presses each arm with 53 lbs kb
5 high pulls each arm with with 53 lbs kb
10 hand release pushups
10 tuck jumps
10 wall squats for depth
5 clean and presses each arm with 53 lbs kb
5 high pulls each arm with with 53 lbs kb

I'M SO GLAD I DID IT!!!

January 19th Morning workout. 10 minutes and 10 pushups

2012-01-19T13:12:00.001-08:00

I've been getting BUSY with work, training and my 2012 plans. Being your own boss isn't easy, but making excuses for not doing what you should be doesn't make anything better so I told myself last night "Hey it doesn't have to be a super kill your self workout like you normally do" I've sometimes got a bad attitude to training where it's either go hard or go home, basically I try to kill myself when I'm "TRAINING" training and if I think about a short workout I put it off to long so I told my self. "10 minutes and 10 pushups. If you feel like going longer go longer, if not don't but at least you did 10 minutes and 10 pushups." So this is what 10 minutes on the timer and 10 pushups turned into

So I started the timer and started shadowboxing while listeing to music, after a minute or so I noticed my weight vest and threw it on (it was set for 10lbs which is perfect for some shadowboxing) so after a minute more of shadowboxing I did my 10 pushups, then I did 10 2 arm kettelbell swings with a 63lbs kettlebell, and then 10 2 arm swings with a kick and then 10 walls squats, and well I decided to do it again so I just kept doing that untill I heard the bell

So for time I didi
Shadowboxing 1min 30 seconds
Shadowboxing with 10lbs weighted vest 2 minutes (at this point everything I'm doing is with the vest)
10 hand release pushups (because they're tougher)
10 2handed kettelbell swings
10 2 handed kettlebell swings with a kick
10 wall squats
10 hand release pushups
10 2handed kettelbell swings
10 2 handed kettlebell swings with a kick
10 wall squats
10 hand release pushups
10 2handed kettelbell swings
10 2 handed kettlebell swings with a kick
10 wall squats
10 hand release pushups (the timer hit on the 8th pushup but I had to finish)

So that's my 10 minute workout. IT KICKED ASS!!! AND I'M SO FUCKING HAPPY I DID IT!!!

TOMORROW MORE WORK, MORE RESULTS!!!!!

Incidentally later that day aka a hour ago I did a quick set of deadlifts first bodyweight, then 5 at 225, 3 at 450, 6 at 225, 15 with a pvc pipe to work on my form

NO MORE EXCUSES!!! January 16th morning workout!!

2012-01-16T05:32:00.000-08:00

EXCUSES KILL!!!

I've made a ton in the past week but now back to work. My morning quickee was

20 kettlebell slingshots
3 turkish getups on each side
10 clean and presses each side all with a 63lbs kettlebell

I got a quick workout in and I'm gonna do strength when I hit the gym today and do some deadlifts and some balance work.

I'm so glad I said "Screw the excuse! Now is the BEST TIME!!!"

January 10th Morning workout

2012-01-10T19:34:00.000-08:00

Well my neck was still sore from my grappling tournament over the weekend and it wasn't doing the best things for my shoulder either so I went with a SUPER simple morning workout with the most bang for the buck and the least likeley to make anything worse.

100 wall squats

I did
25 hands down
25 hands over my head
25 hands down
25 hands over my head

the main emphasis was on getting now from various foot positions and making sure I kept my posture as upright as possible. No cheaters. Anyway I felt great after I did it despite all the excuses I kept feeding myself before I started, and it only took a few minutes.

On top of that during the day, I did some shadowboxing, stick sparring, stick and knife drills, a few cleans and some Turkish getups but that's just a regular day training for me

January 7th Workout aka The Copa Nova Brazilian Jiu-Jitsu tournament

2012-01-09T08:42:00.001-08:00

Well there's a long story behind this one so I might Come back and edit this for the full story but right now I just want something up.

Long story short, I quit grappling for 4 weeks to do a Muay Thai fight, after that I had to let some injuries heal, and then work got super busy so I couldn't make my usual class times or meet my training partners for a good roll here and there like before. So anyway I told some friends I was going to do the Pan Ams, and possibly the worlds in BJJ which are pretty big deals so after saying that and driving home I found it impossible to look myself in the mirror with those goals and not do the Copa Nova which was only 8 miles from my girlfriends house. Sooo I signed up for a tournament with 5 days notice and with only about 45 minutes of BJJ training in 4-5 months. But hey, I'm the kinda guy who's competed before and looks forward to losses because I know they make me push for something better.

Aaannnyy Way below is a break down of what happened. Not my best competition but I GOT IT IN!!! I didn't let my fears stop me, i didn't let my excuses stop me. I DIDN'T LET ME STOP ME!!!

January 6th 2012 Morning workout

2012-01-06T06:57:00.000-08:00

I was jammed for time again so I made it super quick and simple again.

50 clean and presses with a 63lbs kettlebell

I wish I had more time, but I did what I could and I feel better for it!

January 5th 2012: I GOTTA DO THIS QUICK WORKOUT

2012-01-06T06:52:00.000-08:00

Well I had some early clients again and almost skipped my morning workout but I GOT IT IN!!! Nothing super crazy I just went for high INTENSITY!

5 Judo pushups
25 Burpees with a pushup

It made me sweaty and got my heart racing with just enough time to jump in the shower and get to work in time

January 4th afternoon workout

2012-01-04T13:51:00.000-08:00

I had some early clients so didn't have time to get in my regular am workout so i just upped my afternoon workout

5 minutes of grip fighting in the gi
2 rounds of grip fighting and takedowns in the gi
5 minutes of technical takedown drills
5 minutes of submission drills from the bottom
2 minutes of escape drills

BREAK

deadlift
135 x5
225 x5
405 x3
405 x3

January 3rd 2012

2012-01-03T07:27:00.000-08:00

I'm in a rush this morning but I know I still need to get my workout in. Also I just signed up for Brazilian Jiu-Jitsu tournament so I'm going to get a good puke workout in later today. So here's my morning quickee workout

Workout
5 turkish getups each side with 35lbs kb
3 turkish getups each side with 62lbs kb
100 zercher squats with 35lbs kb

38 Closed Guard Combos Gi and No Gi

2012-01-02T08:42:00.000-08:00

Some more great info from Jason Scully. I really like this video because of the simplicity. Keep your game simple and aggressive and the win is yours. Just remember to DRILL, DRILL, DRILL!!!

High Percentage Closed Guard Techniques

2012-01-02T08:37:00.000-08:00

Incredible details and concpets that can help the old and new BJJer a like.
I LOVE JIU-JITSU!!! SO MANY OPTIONS!!!

January 2nd 2012 Morning Workout

2012-01-02T07:24:00.000-08:00

I woke up and putzed around the house and tried to come up with valid reasons stall my workout like "I can fit my workout in between clients" "This'll be much better at the gym" "I'm not a morning person" and all of have some validity but really it's just BULLSHIT!!! I've made those same damn excuses before and the answer was no workout later in the day because of course life/bullshit happens and things get thrown off course so I bit the bullet and knocked out a quick workout.

January 2nd workout

body weight box squats x20
iron cross x20 with 2 10lbs dumbbells
forward lunge and overhead press x10 with 2 10lbs dumbbells
reverse lunge and overhead press x10 with 2 10lbs dumbbells
overhead squat x10 with 2 10lbs dumbbells
parallel pull ups x10
zercher squat x10 w 35lbs kettlebell
overhead squats with 2 10lbs dumbbells
single arm high pulls x10 with 63lbs kettlebell
zercher squats x10 with 63lbs kettlebell
parallel pullups x 10

I DID IT! I FEEL BETTER! (Hell I even did it while watching one of my favorite tv shows.) I'M DEFINITELY DOING IT AGAIN TOMORROW!!! Not the same workout, that would bore me but I'm definitely going to get back in FIGHTING SHAPE at my fighting weight. Now to figure out if I want to do a skill workout later today or a endurance one.

Either way I'm PUMPED!!!!

January 1st 2012 Kettlebell Workout!

2012-01-01T08:40:00.000-08:00

To kick off the new year right I decided to do a quick workout. Thankfully I didn't party to hard for New Years Eve so I managed to get a great little workout in.

Slingshots x12 with 35lbs kettlebell x12 with 62lbs
Turkish get UPS x3 each side with 62lbs kettlebell
Clean & Press x5 each arm with 62lbs, 53 lbs, and mixed doubles with 35lbs and 24 lbs (switch after 5)
Swing and Kick x10 with 62lbs, 53 lbs, and mixed doubles with 35lbs and 24 lbs (switch after first 5)
Uneven poppers x5 each arm x2 rounds
High Pulls x5 each arm with 62lbs, 53 lbs, and mixed doubles with 35lbs and 24 lbs

BREAK

Swing and Kick x12 with 62lbs, 53 lbs, and mixed doubles with 35lbs and 24 lbs (switch after first 6)
Uneven poppers x6 each arm x2 rounds
High Pulls x6 each arm with 62lbs, 53 lbs, and mixed doubles with 35lbs and 24 lbs (switch after first 6)
shadowbox 3 minutes

Boxing/Striking 201: Hook variations for Boxing, Muay Thai, and MMA

2011-12-06T08:41:00.000-08:00

MOTIVATION

2011-12-05T09:05:00.000-08:00

"Don't waste life in doubts and fears; spend yourself on the work before you, well assured that the right performance of this hour's duties will be the best preparation for the hours and ages that will follow it."

Ralph Waldo Emerson

FOR THOSE WHO WANT TO MAKE A CHANGE FOR THE BETTER!!!

2011-12-05T09:00:00.000-08:00

I LOVE THIS VIDEO ON EVERY LEVEL!!!

The Origin of Brazilian Jiu-Jitsu

2011-11-08T09:15:00.000-08:00

Whats your excuse???

2011-11-08T09:11:00.000-08:00

UFC Champion Dominick Cruz prefight training Camp

2011-07-06T14:51:00.000-07:00

Team Lloyd Irvin/Alliance Training Center Fighter Dominick Cruz shows how and why he's the UFC Bantam Weight Champion!!!

PART 1

PART 2

Why I LOVE Brazilian Jiu-Jitsu part 1

2011-03-09T21:01:00.000-08:00

It's hard for me to sum up how much I love Brazilian Jiu-Jitsu especially when I realize most people don't know what it is, and so many that start it will never see the high level stuff that REALLY makes it INCREDIBLE. Anyway if you don't know what BJJ is or if you do and you LOVE it like I do then I think you should watch these videos.

The Glycemic index and how it can Hurt or Help your weight loss goals.

2011-02-21T09:55:00.001-08:00

It's been a while so lets get back to work. Today's subject is the Glycemic Index. Huh, what's that, well the Glycemic index shows how foods affect your blood sugar, in a positive and negative way. The GI also shows how your body stores foods as fats, and how certain foods can put you at risk for diabetes, while others can give you energy to make it through your day or the most grueling workout. I'm not the best to explain it so I put a little video up to help you understand how to make smart decisions on what you put into your body for optimal health and weight loss.

Below is a chart of some common foods and their rankings. Just a little something to get you started in the right direction.

http://www.glycemicedge.com/glycemic-index-chart/

The Plank 101-201

2010-11-29T13:04:00.000-08:00

Hi all, I keep getting request for exercises and variations ANYONE can do, and well I've got tons of stuff but then I always ask, "What do you have to workout with? Do you have some dumbbells, a stability ball, a jump rope, some bands, a kettlebell, etc" Well that answer changes from person to person from nada to a $5,000 home gym. Well something we all have is a body and a little bit of space, so with that in mind I shot this video to help EVERYONE AND ANYONE get a incredible workout at home, on the road, at the gym, or if you office is quiet enough or you work nights like I used to even at work.

Enjoy!!!

No Gi Judo for Grappling and MMA with Shin Kim

2010-11-09T13:58:00.000-08:00

Although I haven't been posting on my blog as much as I would have liked I have been staying busy. One of the things I've been doing is working on my Judo with Olympic alternate for the Korean National Team Shin Kim. He's been primarily helping me with traditional Judo but I got him to show some No Gi Variations I've already started adding to my game that have been helping A LOT!!! So sit back and enjoy!

TIME TO GET MOTIVATED AND MOVING

2010-11-06T11:47:00.000-07:00

I just got my new laptop so expect a lot more blog post and videos' I've been slackin but I'm throwing out the excuses. BACK TO WORK

The Clock/360 Degree Lunge with Dumbbells or a Kettlebell

2010-09-20T18:20:00.000-07:00

Another great set of exercises you can do ANYWHERE!!!

This is great for the beginner athlete to the advanced and easily scalable by adding or taking or away weight, along with by changing how many reps you do in a set or by doing it for a given time like 10 minutes straight with a low weights to get more cardio, or 5 minutes with heavy weights to build more strength and power.

ENJOY!

How to BOOST your Muay Thai Kicking Power

2010-08-24T08:21:00.000-07:00

Hey, whats up? I'm sorry I haven't posted in a while but this whole relocating back to the east coast thing has had me BUSY!!! The good news is it's actually A LOT easier to record on the East coast vs on the West Coast aka Hollywood so you'll be seeing a lot more workout, technique, and training videos from me. So sit back and enjoy one of my latest videos on how to improve the speed, power, and height on your Muay Thai round kicks.

SUPER CARDIO BODYWEIGHT GRAPPLING CIRCUIT

2010-08-20T16:34:00.000-07:00

I haven't posted in a while but I've been staying busy teaching, and training. However the question that keeps coming up is "What do I do to keep my cardio and strength up when I'm not in the gym?" So I came up with this little doozy :-D

ENJOY

FEEL THE FAT BURN IN NO TIME!!! (Circuit Madness)

2010-06-12T14:38:00.000-07:00

Howdy, Hey, Hi

Just sitting around on the weekend going over some exercise ideas and decided it was WAAAAY past time for a new workout post. So here it is!
:-D

Here's 4 incredibly easy, INCREDIBLY powerful workout circuits for transforming your body and BOOSTING your endurance. The great thing about it is the saleability. You can go heavy on some exercises lighter on others, switch the pushups if you get tired, or use a higher or lower box for the other exercises. The Big thing is how it works your ENTIRE BODY QUICKLY AND EFFECTIVELY.

HAVE FUN!!!

Make sure you get loose/warmed up first. Here's one of my favorite warmups I take my athletes to stretch out and warm up the back, core, shoulders, and legs.

Stability Ball warmup
SB Hip circles x20 each direction
http://www.youtube.com/watch?v=VWxCpJNeNZg
SB toe touches x10
http://www.youtube.com/watch?v=31BOLt0Xb-E
Sb bridges x15
http://www.youtube.com/watch?v=WXGRdHQbTmI
Sb Russian twist x10
http://www.youtube.com/watch?v=Qs1WzB2ZjGU
Sb toe touches x10
Sb hip circles x20 each way

30 Seconds per exercise, 90 second – 2 minute break, 2-4 times through each circuit

CIRCUIT 1
KB Deck squat
http://www.youtube.com/watch?v=qCnKPZPib_0
Parallel pullup
http://www.youtube.com/watch?v=YM4t4eDIIfY
Judo pushup
http://www.youtube.com/watch?v=mitioUG5iQY
2 handed Swings Kettlebell or Dumbbell
http://www.youtube.com/watch?v=VtINXsECbQ8

CIRCUIT 2
Box jumps (jump up onto a box and down again as fast as possible height is up to you but keep it safe but challenging go for at least 15 per set)
T-pushup with a kick
http://www.youtube.com/watch?v=t_fwP--f00k
Step ups and Press or High Step up
Dips

CIRCUIT 3
SB Hamstring curl
http://www.youtube.com/watch?v=_k8TGJfenEE
SB Pike
http://www.youtube.com/watch?v=BjogkdQ3JVU
SB pushup
SB wall squat

CIRCUIT 4
Mountain climber
http://www.youtube.com/watch?v=OlveKUFwEZk
Windshield wiper
http://www.youtube.com/watch?v=hnAk863BRP8
Judo pushups
Burpees
http://www.youtube.com/watch?v=ZMoE97A0pm8

Yours in Health,

Dave Carter
Coach/Personal Trainer
Dynamic Concepts
Real Solutions To Real Problems

http://www.DC-Athlete.com
Facebook: www.facebook.com/dave1.carter
Youtube: www.youtube.com/davefights
Twitter: www.twitter.com/Dave_trains

The 20 minute workout

2010-05-22T10:39:00.000-07:00

S Ball back stretch: 30 seconds to a minute (just relax on the ball and stretch your back)
Hip circles x5L, x5R
Toe touches x5
http://www.youtube.com/watch?v=31BOLt0Xb-E

Bridge x20
http://www.youtube.com/watch?v=aMLysvqP_Kg

Russian twist x20
http://www.youtube.com/watch?v=Qs1WzB2ZjGU

Toe touches x5
Hip circles x5L x5R
Squat and reach x10
Forward lunge and twist x20
http://www.youtube.com/watch?v=qjEVus2ypwM

Judo pushups x10
http://www.youtube.com/watch?v=Ka1GsprUNUY

Side lunge and chop x20
http://www.youtube.com/watch?v=8uC2UozZpLs

Spider Pushups x10
http://www.youtube.com/watch?v=U4M-cPsRtvo

Reverse lunge and Press x20
T-Pushup x10
http://www.youtube.com/watch?v=SsC1stZ8QfE

Woodchops x10L x 10R
http://www.youtube.com/watch?v=ijmoQcMRe78

1-2 minute Break

Dumbbell swings heavy x10
http://www.youtube.com/watch?v=VtINXsECbQ8
Dumbbell swings light x 15

1-2 minute break

Dumbbell Swings heavy x10
Dumbbell swings light x20

5 toe touches
FINISHED

Find a Friend, Make a Friend, Convert a Friend

2010-04-28T15:50:00.000-07:00

Do you know one of the best things that can REALLY make a difference in your health and your weight loss.

A friend.

A partner in crime. It's amazing how people are so social, they'll go to movies with friends, go to dinner with friends, go shopping with friends, go drinking with friends, and even go on vacation with friends but they'll go work out all on their lonesome. I'm not saying you can't workout on your own, I've done it for years, but in that beginning process when you're trying to change your habits, and get into that healthy routine you're going to hit some bumps, you're going to get bored, you're going to get frustrated, you're going to start looking for ways to go back to your old habits. You're going to try and watch 24, Lost, and American Idol instead of hitting the gym, I know it, I've seen it time and time again. You're working out consistently for a few weeks, you roll your ankle on a run, or tweek something in your shoulder or you just have ONE HELL OF A DAY at work, or even in your personal life and your ass hit's that couch, you hit that remote and BAM!!! You're brain is comfortably numb. No thinkin, just watchin explosions, riddles, crazy plot twist, one liners, and train wreck singing. Oh joyus day it feels so good. Yum! The problem is the next day, when you come on home, think about that injury from the day before or that tough day at work or home, and go "hmmmmm, I wonder whats on" Well buddy thats when a friend comes in handy.

When you get a workout partner you have someone can share a goal with, someone who's in the same boat, going towards the same objective, and the beauty is you is you become that much stronger. That's why serious mountain climbers always work in groups. They know their chances of succes are so much higher if they have someone they can lean on, someone who can support them and at times someone who can motivate them. Let me give you a in the gym example. Person A walks into the gym on their own with the intent of doing 20 minutes of cardio and 40 minutes of weights and resistance training. Now on their own they hop on the treadmill, elliptical, stairclimber, or recumbent bike, and search for something on tv while they set their mind on that 20 minute goal. Boom cardio done, they hop off and hit the weights, going through whatever routine they have setup for that day (usually the same thing over and over) and their out of the gym on the way home. Good for that guy or gal. If you can do that all on your lonesome day in and day out then you're in the top 5% of achievers. But lets take a look at what happens when you have a friend/workout buddy. You meet your workout buddy at the gym (that way if their late you have more time to stretch or maybe even start the whatever the first part of the workout a little early and get a few extra reps in/a few extra calories burnt). You guys decided to do 20 minutes of cardio to get the blood pumping, you hop on your treadmill, bike, elliptical, stair climber, and get to it. However now instead of looking for something on tv you've got someone right next to you in the same mode and in the same zone, and that's incredibly poweful. Without even realizing it you'll start pushing yourself harder and harder. Friendly competition will pop up. Even if you're friend is LIGHTYEARS ahead of you in running you'll push yourself a little harder to keep up, you'll be inspired by what their doing, you'll literally be sucked into their run (this happens to me every time I go running with someone). Instead of trying to find something to watch on tv as you grind through the 20 minutes you'll find find yourself getting energized and motivated by the "shared burden/task". We all have that "if he/she can do it, I can do it" somewhere inside of us, and this helps bring it to forefront where we can really utilize it for our success. Ok 20 minutes later, cardio is over, and GUARANTEED, you pushed harder, and ran further and faster with your training buddy than you would have on your own.

Now lets go hit the weights. Now with a training partner this REALLY helps. You've got someone to spot, and watch your form which means you can lift more weight safely, and get better, faster results. You also have a second mind and set of eyes looking for new additions to the workout so you don't fall into a rutt of doing the same thing every time your in the gym (a huge motivation killer along with taking you right into a improvement deadend as your body adapts to the workout and you start seeing weaker and weaker results for the same time and effort put in). Another great thing about working out with friends is the stress relief, in between sets you can talk about whats stressing you, whats making you happy, and what your goals are and why you're committed to getting them (something you can never do to often). Now those are all great reasons, but I'm sure you're thinking. I still have to get my sorry ass into the gym and that's where I screw up. Well with a workout buddy, why can't you workout out at their place or yours, or meet somewhere in the middle. Ok OK, maybe that's not what you were talking about. Maybe you're talking about that motivation to go workout before or after another long hard day in the proverbial "coal mines". Well when you set a time with your workout buddy to meet that adds something special to your workout out motivation. It adds another level of accountability. People often do things for others they won't do for themselves. We always find it much easier to lie to ourselves especially when it's a comfort lie, something that lowers our personal standards and gives us a "break/day off". Well with that workout buddy, you might come home from work tired, and dead set on catching up on Lost, but in the back of your mind you know you made that commitment, and you know you don't want let a friend down, especially one who's been helping you reach your goals. On top of that, you don't want to look them in the eye the next day or even the next week and try to give them that sorry excuse "I was just really tired that day, and I thought if I yadda yadda yadda it wouldn't make any difference" Well it does, because like everything exercise is a habit, and like everything the more consistent you are, the faster and more considerable your results/rewards. However lets look at the opposite side. Lets say you're tired, you drag yourself to the gym/park/whatever and your workout buddy doesn't show. Well what happens then. Well you're already there, so you start you warmup waiting, for him, maybe you get a text and gripe a little, hit your cardio, probably muttering something under your breath about your workout buddy. Go hit the weights with a few more mutters and maybe because of your disappointment you only get in a 80% workout over your usual partner charged workout. Well you know what, THAT'S BETTER THAN NOTHING, and with obesity such a huge problem in this country that's INCREDIBLE!!! Why? Because with the accountability/guilt of having a workout buddy you made it to the gym on a day you wouldn't usually, you worked out and improved yourself as only you can. You did something to change your life for the better. However working on your own, you would have come home from work, given yourself a excuse as to why you don't need to workout today, hit the couch/lazy boy, and let yourself backtrack into your old habits, and believe me. All it takes is a few of those days to TOTALLY DESTROY ALL YOUR HARD WORK!!! A few "I'm to tired" days in one one month and next month you'll be two exhausted to even THINK about working out, but on the other hand you will be caught up with lost, American idol, and 24.

So in short

Get a workout buddy/training partner. Add some accountability, encouragement and motivation to what you want and you'll get it a lot faster.

Where can you find a workout buddy, well... EVERYWHERE, your current friends, and if their to lazy, look around work, maybe approach that guy or girl you ALWAYS see at the gym the same time you're there and see if they're looking to jazz up their workout and get some help and motivation. If that doesn't work use the internet. If you can find clothes, cd's, and a new place to live online why not a workout partner. Put a post on Facebook, Myspace, or craiglist. You can even checkout www.exercisefriends.com it's like Myspace for workout buddies. You just list what you like to do, from aerobics, boxing, cycling, dancing, bodybuilding, Olympic lifting, to step classes, and then just enter in your zip code and you're off.

So get out there and make some friends and realize the number one thing standing in your way is YOU!!! and times like that is when you need someone else.

Train Smart
Train Hard
Train Regularly
and
Make No Excuses

Yours in health,

Dave Carter

Don't Quit

2010-04-12T09:57:00.000-07:00

Don't Quit

"When things go wrong as they sometimes will
When the road you're trudging seems all up hill.
When funds are low and the debts are high.
And you want to smile, but you have to sigh.
When care is pressing you down a bit.
Rest, if you must, but don't you quit.
Life is queer with its twists and turns.
As everyone of us sometimes learns.
And many a failure turns about
When he might have won had he stuck it out:

Don't give up though the pace seems slow -
You may succeed with another blow.
Success is failure turned inside out -
The silver tint of the clouds of doubt.
And you never can tell how close you are.
It may be near when it seems so far:
So stick to the fight when you're hardest hit
It's when things seem worst that you must not QUIT.

Author unknown

How Do I Set Up My Home Gym???

2010-04-07T13:10:00.000-07:00

Hey, Whats going on? I just got another e-mail asking me the same question. I get this question so many times it seems ridiculous, and after years of answering it I've come to realize "ding dong dufos, maybe this is something you should write down" as such here's my recommendation for the Ultimate Home Gym Equipment. First I'll give you THE BASICS, THE MUST, the tools that will give you the most variety, and results aka the most bang for the buck

MUST HAVES:
* A Stability ball/ Yoga Ball/ Balance ball
* A Jump rope
* 2 dumbbells you can curl 25-30 times
* 2 dumbbells you can curl 8 to 15 times.
* A box or a step (you don't have to get the over priced gym one, all you need is something sturdy that can support your weight plus 50-100lbs safely. I've seen people use house hold step ladders, and just big cheap boxes from home depot)

BONUS STUFF:
* A Medicine ball
* A Kettlebell maybe even 2 or 3 ;) (they have some medicine balls with a removable kettlebell handle if you're looking for a smaller kb under 15lbs)
* A punching Bag. I know some of you are thinking I'm not a boxer and I've got nowhere to hang it so why would I want one. Simple, it's big, it's awkward, and it's tough. You can do various squats and lunges with them, shoulder presses, you can practice jumping over it, you can carry it up a flight of stairs, or just walk around with it. Believe me YOU WILL SWEAT, YOU WILL GET STRONGER,AND YOUR HEART RATE WILL GO UP all of which will help you burn fat and get in shape.

LAST BUT NOT LEAST FOR THE BONUS LIST: The Tote Gym, or Train Station (I love both dearly and have given them as gifts :-D)

* A Lifeline Tote Gym. It's AMAZING, you can do tons of exercises with the resistance band alone, but using the door anchor you can do many cable pulley type exercises that usually require a expensive machine or with weights a very knowledgeable spottter. Also when you put the door hook with the treadmill belt you get one of the best treadmills on the market all for under 50 bucks ;)

http://www.lifelineusa.com/products/tote-gym

or The Train Station (also AMAZING)
is made by the same company and is great if you workout at home in the same spot all the time because it allows you to change the angle of the exercises in seconds which REALLY helps for circuit training and keeping your heart rate up.

http://www.lifelineusa.com/products/train-station-door-mount

So it basically comes down to do you workout at home more, or do you take your workout on the road more ie a park, basketball court, playground, or traveling

BONUS STUFF I LOVE but takes up serious space:

* A Bar Bell (I suggest a Olympic bar for men 45lbs and a for women a lighter barbel starting @ 15lbs)
* 50 to 300lbs of weights (you gotta have something to put on those weights, plus if you get adjustable dumbbells you'll be able to keep tweaking your resistance and exercises as you improve)
* A Squat Rack because quite simply they are AWESOME and SAFE especially when you don't have a spotter to help you and their also great for doing all kinds of crazy and modivied pullups
Last but not least
*A bench, adjustable or flat up to you but personally I try to sit as little as possible during a workout unless I'm sitting on a stability ball so I can work my core and my balance at the same time ;), but for certain exercises and especially if you want to lift more weight a bench is essential (I'm however focused on training as many muscles as possible at one given time so I usually only use the bench as a step/box for doing squats, dips, and step ups.

THERE YOU HAVE IT!!!

A INCREDIBLE HOME GYM!!!

No more membership dues, no more fighting and weighting in line for equipment, no more drives across town, no more trying to find a locker and a towel, no more making it to the gym before it closes, no more praying they change that boring musak, or for you early risers waiting for the gym to open, and quite possibly best of all you can do this with your friends and family anytime you want.

I hope this helps, I hope people keep asking me questions, and I REALLY hope I remember to write things down more instead of constantly saying the same thing over and over again. I wanna say new stuff!

Have a good one

Dave

PS

Exercises and workouts for all of your swanky new stuff can be found here
http://www.dc-athlete.com/workouts.htm

and here
http://www.dc-athlete.com/videos.htm

and here
http://www.youtube.com/davefights

PPS
For those of you into bodyweight exercises don't worry I'm still going to be posting bodyweight routines because well, THEY WORK. So keep your eyes peeled for my next bodyweight workout

One of my FAVORITE Grappling and MMA Setups and Finishes

2010-03-31T09:12:00.000-07:00

I LOVE THIS MOVE!!!

It's just that simple, I mean the move is simple, the follow ups are simple, and in a MMA fight you can just go "wham, wham, wham, and punch them in the face". Ahhh, what can I say, I like to keep things simple, effective, and with my options open. So enjoy

You are what you think you are!!!!! WATCH WHAT YOU THINK!!!

2010-03-23T09:57:00.000-07:00

Another great quote I had to share!!
-----------------------------------------------

Think

If you think you are beaten, you are;

If you think you dare not, you don't;

If you'd like to win but you think you can't,

You can almost be certain you won't.

If you think that you'll lose, you are lost,

For out in the world you will find

Success begins with a person's will;

It's all in the state of the mind.

If you think you're outclassed you are;

You've got to think high to rise.

You've just got to be sure of yourself

Before you can win the prize.

Life's battles don't always go

To a stronger or faster man;

But sooner or later the person who wins

Is the person that THINKS they can.

- Anonymous

Just a little reminder I'm so happy I found

2010-03-19T20:58:00.000-07:00

"The fact is, that to do anything in the world worth doing, we must not stand back shivering and thinking of the cold and danger, but jump in and scramble through as well as we can." Robert Cushing

The Ole Quick and Simple Bodyweight Workout You Can Do Anywhere

2010-03-19T16:46:00.000-07:00

The Ole Quick and Simple

This is a great little workout that will work your entire body, build strength, endurance, flexibility, speed, and boost your cardio!

The key is to keep moving, if you feel like you have to stop during the workout then cut the number of reps in half.

20 jumping jacks
20 scissor jacks
20 alternating forward lunges
10 judo pushups
15 lateral lunges each leg
10 spider pushups
10 4 count mountain climbers
20 tuck jumps
20 alternating reverse lunges
15 one legged bridges each leg
10 judo pushups
10 spider pushups
10 T-pushups with a kick
20 alternating forward lunges
10 V-ups
20 windshield wipers
30 cherry pickers
10 prison push ups
20 scissor jacks
10 4 count mountain climbers

BREAK

3 sets of 20 burpees for time

If you want more intensity hit it again for time. This is a great "Road Warrior Workout" for those of you out there going from place to place with "no where to train".

Stretch it out with some down dog and cobra aka lazy judo push ups, do some hip circles and whatever else feels necessary and you're done

All of the above listed exercises can be found here

http://www.dc-athlete.com/videos_bodyweight_exercise.htm

and here

http://www.youtube.com/davefights

A great 20 minute workout for maximim Strength and Fat loss!

2010-03-18T10:26:00.000-07:00

S Ball back stretch: 30 seconds to a minute (just relax on the ball and stretch your back)

Hip circles x5L, x5R

Toe touches x5

http://www.youtube.com/watch?v=31BOLt0Xb-E

Bridge x20

http://www.youtube.com/watch?v=aMLysvqP_Kg

Russian twist x20

http://www.youtube.com/watch?v=Qs1WzB2ZjGU

Toe touches x5

Hip circles x5L x5R

Squat and reach x10

Forward lunge and twist x20

http://www.youtube.com/watch?v=qjEVus2ypwM

Judo pushups x10

http://www.youtube.com/watch?v=Ka1GsprUNUY

Side lunge and chop x20

http://www.youtube.com/watch?v=8uC2UozZpLs

Spider Pushups x10

http://www.youtube.com/watch?v=U4M-cPsRtvo

Reverse lunge and raise x20

T-Pushup x10

http://www.youtube.com/watch?v=SsC1stZ8QfE

Woodchops x10L x 10R

http://www.youtube.com/watch?v=ijmoQcMRe78

1-2 minute Break

Dumbbell swings heavy x10

http://www.youtube.com/watch?v=VtINXsECbQ8

Dumbbell swings light x 15

1-2 minute break

Dumbbell Swings heavy x10

Dumbbell swings light x20

5 toe touches

FINISHED

New Year, New You, it's time to be proud of yourself!

2010-01-06T20:25:00.000-08:00

More Bodyweight bodybuilding.

It's a New Year, and I know a lot of people have made promises to themselves, and their friends and familes regarding the changes their going to make in 2010. I also know most people fall back into old habits, and old excuses a lot sooner than they think. I'm no exception I've done the same thing myself, but what does REALLY help, is making sure you're goals are CLEARLY DEFINED, and I mean on the plus and minus side. Let me give you an example, lets take losing 10lbs. Ok on the good side what will happen if the average person loses 10lbs.

GOOD SIDE (aka Why to change)
More energy
Look younger
Feel younger
Healthier joints
More confidence
Longer Life span
Be able to fit into those old clothes again
Inspire others to do the same

BAD SIDE (aka if you don't change)
Lowered self esteem
A feeling of failure
Less energy
Less Confidence
Shorter life span
Look older
Bad habits will probably add to more weight gain (If you've been gaining you'll probably keep going until something stops you)
Buy bigger clothes with continued gain
Inspire others to do the same

Now I think when you look at a decision like that, wether it be losing weight, smoking, or even simple stretching, you get a much clearer picture. Looking at what you're going to get out of it, and the horrible fate you're going to save yourself from. I think that gives you that extra bit of gas to get the job done. I know it does for me, I hate falling on my face, it's embaressing. Thats one of the reasons I always tell as many people about one of my competitions as soon as I find out. Knowing that thier rooting for me, and in some rare cases rooting against me gives me a constant boost of energy, it's what I think pride should truly be used for. To push yourself to improve more, and to stop accepting the way you are as the way you should be.

I've got some goals for 2010 I'm trying my damdest to keep and one of them is sharing more of what I know. I want to give you whatever tools I can t0 make those changes towards a new stronger, happier, more energized you. So expect a lot more of me in 2010 than you saw in 2009.

Go push yourselves and be proud of it!

Warm-up (30 seconds per exercise) – 10 minutes
• Jumping Jacks
• Prisoner Squat (hands behind head)
• Plank-to-Pushup
• Cross Crawl (Standing: Left elbow to right knee, Right elbow to left knee)
• Halo (Hip circle with arms extended above the the crown of the head)
• Shuffle (go into a squat, step out into a sumo squat bring the opposite leg back to a regular squat and repeat)
• Rest 1 minute before repeating 1 more time.

Strength Circuit (30 seconds per exercise) – 5 minutes
• Pushups
• Split Squat (30 seconds per side)
• Rest 1 minute before repeating 1 more time.

Big 5 Conditioning Circuit (30 seconds per exercise) – 10 minutes
• Overhead WoodChops
• T Pushup
• Prisoner Squats
• One legged dead lift (30 seconds per side)
• Side Plank (30 seconds per side)
• Rest 2 minutes before repeating 1 more time.

Water Break – 1 minute
Depletion Circuit (30 seconds per exercise) – 10 minutes
• Side-to-Side Jumps
• Pushup
• Y-Squat (arms extend overhead into a Y)
• Cross-Body Mountain Climber
• Diagonal Lunge
• Jumping Jacks
• Rest 2 minutes before repeating 1 more time.

Water Break – 1 minute
Total Body Abs Circuit (30 seconds per exercise) – 5 minutes
• Grasshopper Pushup (kick the leg across the body as you go down)
• Plank on 1-Foot (30 seconds per side)
• Pikes (From the pushup position hop both knees in to the chest and back out to pushup position)
• Rest 1 minute before repeating 1 more time.

Cool-down, Stretching & Water Break

More Bodyweight Bodybuilding and Fat cutting

2009-12-08T13:35:00.000-08:00

Here's another great workout

It's a tough one but that's what makes it great.

PART 1
20 crazy jacks aka
(20 jumping jacks, 20 scissor jacks, 20 twist jacks, 20 pretzel jacks)

10 T pushups with a kick
10 judo pushups
10 diamond pushups

20 forward alternating lunges
20 side alternating lunges
20 reverse alternating lunges

10 jump squats

REPEAT (rest as short as possible)

PART 2
10 spider pushups
20 tucks (from pushup position jump you feet into your chest and back to pushup position)
50 cherry pickers
30 bicycles
30 reverse bicycles

10 crazy jacks (10 of each so 40 total)
20 tuck jumps

REST

PART 3
10 burpees with a pushup
10 walkouts with a pushup
20 jump lunges (start in the forard lunge position, jump and switch legs)
40 dips (use a coffetable or chair)
30 leg raises
20 reverse bicycles
50 bridges (back on the ground just explode your hips straight up)
20 v ups

REST
THEN REPEAT PART 2 AGAIN

PART 2
10 spider pushups
20 tucks (from pushup position jump you feet into your chest and back to pushup position)
20 twist squats (each time you turn 180 degrees = 1)
50 cherry pickers
30 bicycles
30 reverse bicycles
10 crazy jacks (10 of each so 40 total)
20 tuck jumps

http://www.dc-athlete.com/videos.htm

Super Cardio and Abs workout in 7 minutes

2009-11-23T13:45:00.000-08:00

Workout of the day: CARDIO, Abs, Lower back/Core, and Shoulders
Stability ball alternating chest press 30 seconds
Accordion walkout x15
Mountain climbers 30 sec
Hip turns x20
Leg lifts x10
Windshield wipers x10
Dumbbell woodchop x10 each side
Crazy jacks (Jumping jacks, Scissor jacks, twister jacks, pretzel jacks) x10 each
Dual dumbbell/kettlebell swing x15

Each cycle should take you 7 to 8 minutes. I suggest beginners go for 2 with a 3to 4 minute break in between, those who've been doing a program go for 3 to 4 and the advanced go for 5 sets with 3 to 5 minute breaks.

ENJOY!!!

Full Body Workout Circuit

2009-10-28T00:57:00.000-07:00

14 Gladiators
20 renegade rows
30 thrusters
20 windshield wipers
20 leg raises

Make sure you do a warm up first go for 2 sets if you're just starting out, 3 sets if you feel funky, and 4 or more if you want to go nuts

Functional Training Vs Bodybuilding

2009-10-08T17:40:00.000-07:00

The difference between functional training and bodybuilding

or

Why I do what I do ;-)

The EXPLOSIVE NINJA BOOTCAMP WORKOUT!!!

2009-10-07T15:54:00.000-07:00

My Favorite Calorie Calculator

2009-09-13T20:37:00.000-07:00

Have you ever wondered how many calories you're burning an hour? I'm not the type to count calories daily but I do like knowing what exercises or activities are going to give me the most bang for the buck. So check out this incredible calorie calculator. It gives you the calories burned on 222 different activities like skiing, running, wrestling, playing football, weight training, and even things like doing house work or yard work, watching tv, and even how many calories you burn while sleeping.

This is a EXCELLENT tool i hope you try it out

http://primusweb.com/fitnesspartner/jumpsite/calculat.htm

The I don't know where to start Workout

2009-08-27T00:32:00.000-07:00

Just a quick and simple or long and hard workout practicly anybody can do anywhere

for videos of Most of the exercises just go here
http://www.dc-athlete.com/videos_bodyweight_exercise.htm

WARMUP PART 1
jog/walk 5 min

WARMUP PART 2

high knees 10 seconds (speed determined by health aka don't kill yourself it's a stretch)
butt kicks 10 seconds (speed determined by health aka don't kill yourself it's a stretch)
jog 10 seconds (take 20 if you need it)
repaat high knees, butt kicks and jog 4 times times 4

ACTION TIME

10 forward alternating lunges (Left, Right, Left, Right)
5 judo pushups (alternative is 5 down dog/cobra to updog)
8 T pushups (alternative is rotating from the plank postion into the T position on both sides)

10 jumping jacks
10 scissor jacks
(Rest)

10 walkouts with a pushup and a overhead extension (if you can't do the pushup then just walkout to plank and back to your squat postion and standing)

10 alternating reverse lunges

10 hops side to side
10 hops forwards and backwards

10 pushups (alternative is pushups on your knees)
20 mountain climbers

10 windshield wipers
10 leg raises
10 cherry pickers
20 ankle grabs
10 windshield wipers

10 jumping jacks
10 scissor jacks
(rest)

1x To start off
3x If you feel comfortable
5x If you feel tough
8x Just to be crazy

Gina Carano vs Cristiane "Cyborg" Santos

2009-08-24T22:06:00.000-07:00

Do to populer demand

Elite Strikeforce fight between
Gina Carano vs Cristiane "Cyborg" Santos
For the 145 womens title

Chris "Cyborg" Santos Workout

2009-08-23T22:47:00.001-07:00

WOW

Now thats Intensity!!!

Womens MMA Star Chris "Cyborg" Santos working out right before her strike force bout with Gina Carano for the title

Chuck Lidell To star on Dancing With the Stars

2009-08-17T13:54:00.000-07:00

Chuck Liddell prepares to go “Dancing With The Stars”By Thomas Gerbasi

It won’t be Tito Ortiz,

Chuck Liddell Fighter T-shirt

Related Products
Liddell vs. Ortiz DVD Set / Chuck Liddell Iceman T-shirt
Liddell vs. Couture Trilogy DVD / SignatureT-Shirt Combo Set
Chuck Liddell Fight T-shirt
Liddell vs. Ortiz DVD Set
Related News
UFC® CONFIRMS REMAINING BOUTS FOR UFC 102: COUTURE VS. NOGUEIRA
Krzysztof Soszynski: Enjoying the Roller Coaster Ride
Matt Brown to Hold Fundraiser in Ohio Today to Aid Father
Paul Daley: Introducing ‘Semtex’
The Spider’s Web: Light Heavyweights

Rashad Evans, Wanderlei Silva, or Randy Couture in front of him, but on Monday, September 21st, when UFC Hall of Famer Chuck Liddell makes his debut on ABC’s “Dancing With The Stars”, the stage may have changed, but the intent hasn’t.

“I want to win,” Liddell told UFC.com. “I don’t like losing in anything, so I’ll work as hard as they’ll let me.”

“The Iceman” will join 15 other celebrities on the hit series, in the process becoming the first mixed martial artist to compete on DWTS. But Liddell, the sport’s first true crossover star, is comfortable with being an ambassador for MMA, and looking forward to having some fun in the process.

“I’m gonna go out, be myself, and show what kind of people we do have in this sport,” he said. “I’m sure the reaction will be mixed (among fight fans). My friends are gonna be excited and I’ll never hear the end of it because they’ll make fun of me, but it should be fun and I think everyone will like it.”
......

http://www.ufc.com/index.cfm?fa=news.detail&gid=21955

Hajime No Ippo THE BEST DAMN SHOW EVER!!!

2009-08-01T18:39:00.000-07:00

Josh Barnet Suspened by the CSAC AGAIN!!!

2009-07-23T12:21:00.001-07:00

Sigh..

What can I say...

I like Barnet, he brings a well rounded game and trains with a great team.... I don't know what to say other than I'm a little sad.

Anyway, now that there's no Fedor vs Barnet on the Horizon M-1/Affliction is grasping at straws for a replacement. Belfort is even being considered, Belfort, I mean I like Belfort, or at least old Belfort, but the one who's been showing up the past few years shouldn't be fighting Fedor. I like Belfort to much for that, Fedor needs a strong opponent, and Affliction needs to find that opponent or their show is going to take a big hit from the fans.

Sigh It's a good card too...

Anyway I'll still be watching because of Babalu, Gomi, Yvel, Mousasi, Buentello, and even Belfort

The show is separated into two live broadcasts on the same night—a one-hour special will air on HDNet starting at 7:30 PM/ET (4:30 PM/PT), followed by the sensational Pay-Per-View event, “Trilogy,” commencing at 9PM/ET (6 PM/PT).

Takanori Gomi (30-5-0),VS Rafaello Oliveira (8-1-0), fighting out of Knoxville, has won three in a row in 2009, since suffering his only loss by doctor stoppage last October.

Strikeforce® Light Heavyweight Champion Renato “Babalu” Sobral (32-8-0), VS Gegard “The Dreamcatcher” Mousasi (25-2-1), making his American debut in an intriguing co-main event.

MY PICK OF THE NIGHT!!!!!
Gilbert “The Hurricane” Yvel (36-13-1), VS Paul “The Headhunter” Buentello,.

Vitor “The Phenom” Belfort (18-8-0) against Sengoku middleweight title-holder Jorge Santiago (21-7-0)

The stacked undercard on HDNet features ex-IFL® Welterweight Champion Jay “The Thoroughbred” Hieron (17-4-0) VS former Cage Rage belt-holder Paul “Semtex” Daley (21-8-2)

Chris “The Polish Hammer” Horodecki (12-1-0) VS Dan “The Upgrade” Lauzon (12-2-0),

Former IFL® heavyweight titlist “Big” Ben Rothwell (30-6-0) VS, unbeaten prospect Chase Gormley (6-0-0).

Two other HDNet fights include

Featherweights
L.C. Davis (13-2-0) VS former KOTC and Gladiator Challenge champion Javier “Showtime” Vasquez (13-2-0)
Former IFL® lightweight challenger Deividas Taurosevicius (10-3-0) vs Mark “The Machine” Hominick (16-8-0).

Two off-television matches are also on tap between

Heavyweights
Jessie Gibbs (7-2-0) VS Rob Broughton (10-4-1)

Light heavyweight
Lucio Linhares (12-4-0) VS Mikhail Zayats (8-3-0).

All fights and fighters are subject to change. For more information go online to www.afflictionclothing.com.

VS

He's not as well known but believe me he's a someone to watch ;)

Two Great Fighers, but can you see what makes them great

2009-07-20T21:51:00.000-07:00

Lets all just take a look at where hard work will get you if you know how to put the elements together. Here are two of my all time favorite fighters doing what fighters do best.

Mike Zambidis

Ernesto Hoost

The Ultimate Fighter Season 10 Line Up

2009-07-17T17:43:00.000-07:00

The Ultimate Fighter Season 10 Line up

To be honest I don't know what to tell you about this season.... I've got all kinds of mixed feelings about the last one and well, we'll save that for another day. Anyway here we go. We've got Quinton "Rampage" Jackson, and Rashad "Sugar" Evans, and well that's the best thing going on for this season. You've got two great competitors who I hope will bring in some of there respective teammates from the wolfs lair and Greg Jackson's Submission Wrestling camp. If they can bring the training they go through to the particpants of this season then it's could really be something.

But one thing is CERTAIN

somebody is getting knocked the FKCU OUT!!!

There's two many heavyweights for it not to happen. I'm expecting a slug fest and well, slugfest are fun to watch.

So here's the full roll call

Coaches :
Quinton "Rampage" Jackson
Rashad "Sugar" Evans

Fighters:
* Kevin "Kimbo Slice" Ferguson (3-1)
* Roy Nelson (14-4) Former IFL Champion
* Wes Sims (22-12-1) UFC Vertarn
* Mike Wessel (6-1)
* Wes Shivers (3-1)
* Zak Jensen (11-2)
* Marcus Jones (4-1
* Scott Junk (6-2)
* John Madsen (3-0)
* James McSweeney (12-4)
* Matt Mitrione (0-0)
* Demico Rogers (4-0)
* Brendan Schaub (4-0)
* Darill Schoonover (10-0)
* Abe Wagner (6-2)
* Justin Wren (10-1)

Quite honestly I see Roy "Big Country" Nelson walking away with the whole thing. But who knows, with a room full of heavyweights anything can happen.

I don't wanna workout :-(

2009-07-15T10:36:00.000-07:00

Yea we've all said it, one way or another, maybe you didn't say I don't want to work out maybe you said you'd just do it later because it fits better with your day, your work, and your tv shows. Well if you really NEED to get people off your back so you can take care of the IMPORTANT things then this is the video for you

Listen to this guy and you'll never miss another show, or wake up to early

MMA Zen

2009-07-14T20:35:00.000-07:00

I don't know why but when ever I watch this I just go to my happy place. It relaxes, and excites me all at the same time.

:-D

Grapplers Core Workout: Shredded Functional Abs

2009-07-06T15:03:00.001-07:00

I've been getting all kinds of request for ab workouts, Mixed Martial Art/MMA workouts, and just new ways to workout, so to deliver on all three I'm going to release one of my old precompetition workouts. This is a GREAT one because it's STRETCHES, and STRENGTHENS your lower back, hips, and shoulders. Hell that alone makes it worth twice the price of admission and it SHOOTS your cardio through the roof and gives you that good HUFF AND PUFF feeling during AND after the workout. Trust me you'll feel this EVERYWHERE!!!

Stomach
Back
Legs
Butt
Hips
Shoulders
Chest
EVERYWHERE

enjoy

Warmup (very simple I love to do these just to stretch out my back, and get my hole body into doing coordinated movement)
10 Toe touches

Now into the workout!

Beginners feel it out, if you've been training for a while I'd say go for cycles of the circuit all the way through, if you're getting ready for a competition or just want to get in competition shape I'm saying go for six cycles of the circuit.

15 Judo pushups
20 Rockers
20 Grappling Bridge
30 Guard Sit-ups
20 Leg drag
20 Shrimp
20 Bicycle
20 Cherry pickers

15 2 handed swings swings

NOW DO IT AGAIN!!!

DEMO'S
Toe touches

Judo pushups

Rockers

Grappling Bridge

Guard Sit-ups

20 Leg drag

20 Shrimp

Bicycle

Cherry pickers

2 Handed Swings

The Kettlebell is Your Friend

2009-07-05T18:34:00.001-07:00

I know people say you can use a dumbbell for vast majority of the exercises but it's not the same. I mean there's no way to do a bottoms up press anywhere close to how you do it with a kettlbell. I mean I'll use a dumbbell for a exercise if I have to but it's like using a butter knife instead of a screwdriver. It's a tool that'll fix the problem (at least in my world, I keep things simple) but it's not "right" one, and things are a little more slow and clumsy and leaves me with a dissatisfied taste. Now I'm not saying I don't like doing 90lbs dumbbell cleans at the local gym but I'd MUCH rather do them with a Kettlbell.

Anyway Here are a few of my FAVORITES!!!!

Make the kettlebell your friend you'll NEVER REGRET IT!
(and if you don't have one use a dumbbell till you can get your hands on one, these exercises are MONEY!)

Workout of the Day

2009-07-05T16:11:00.000-07:00

Here's a little workout from me to you. It's summer and everyone in LA wants to go to the beach, and with this weather I understand why, but for some reason people are still staying indoors, and to be honest I think it's got something to do with the I like this one because it's a easy home workout, and by easy home workout, I mean it doesn't take much equipment (just a stability ball), it's inexpensive, doesn't take a lot of space, and IT WILL GET YOU IN SHAPE FAST!

I made this workout very scalable aka you can do a little or a lot. If you haven't done anything in a while I suggest reviewing the videos at the bottom and take your time going through it, and just work on good form.

On to the workout

You have a few options here. You can just do your level Beginner, Intermediate or Avanced and just go for one round/set or you can turn this into some real FAT BURNING I WANT TO GET INTO SHAPE FUN

Now you can do that by going through the circuit once, taking 1 to 5 minutes to get your wind back(listen to your body, I want sweat, not heart attacks) and hitting this circuit again and again either at your level or if you feel more comfortable taper it and do a intermediate circuit and then follow it up with a beginner circuit. Whatever you do, remember THE KEY THING IS ACTION!!! Wether you do a little or a lot if you want to get in better shape YOU have to do something. The Journey of a thousand miles begins with a single step, and you can take your first step today.

You have to take your health seriously, and it can start today with this little workout.

You know you want to give it a shot

LETS GO!!!

Toe touches Beginners 5 Intermediate 8 Advanced 10
Russian Twist Beginners 8 Intermediate 12 Advanced 20
Stability Ball Bridge Beginners 10 Intermediate 15 Advanced 20
Judo Pushups Beginners 4 Intermediate 7 Advanced 12
Jumping Jacks Beginners 10 Intermediate 15 Advanced 30
Lunge and twist Beginners 8 Intermediate 12 Advanced 20
(alternating between the left and right leg)
Windshield wiper Beginners 6 Intermediate 10 Advanced 20
Walkout Beginners 4 Intermediate 6 Advanced 10

DEMOS:
Toe touches

Russian Twist

Bridge

Judo Pushups

Lunge and twist

Windshield wiper

Mountain climbers

Walkout

MMA Training Notes and Workout

2009-05-04T10:03:00.000-07:00

Here's something I've been working on, a friend of a friend is getting ready for his first NHB fight and hes a Brazilian Jiu Jitsu blue belt, and my buddy is going to be training with him on his lunch breaks. All I know about him is what my friend told me which is that he's got a good BJJ game and a little striking training so this is geard towards someone with that background. I'm glad he asked me for some notes and drills and I doubt he thought i'd be this long but Ive been meaning to put some stuff together myself, so check it out and tell me what you think, this is only the 2nd draft of probably 120

MMA TRAINING TO WHUP SOME ASS

NOTES

NO FLYING GUARD

GUARD IS A LAST RESORT ONLY BETTER THAN HAVING THEM MOUNT YOU, TAKE YOUR BACK, OR GET SIDE POSITION

FINE POINTS

Remember there are 10 control points to the body

1. Crown of the head (the bald spot or the George Costanza or Costanza for short)
2. Neck
3. Shoulders
4. Elbows
5. Wrist
6. Fingers
7. Hips
8. Knees
9. Ankles
10. Toes

To illustrate this think about any real submission i.e. the armbar, if youre doing it with both legs over from mount or guard you should be controlling the head, and neck, the shoulders, the elbow and the wrist, (not to mention the hips indirectly by controlling the body) if he manages to yank his arm out you can still Oma Plata by controlling his wrist, elbow and shoulder and prevent him from rolling by controlling his ankle, knees, or hip

When Clinching try to get at least 2 controls sometimes 3

Examples

Neck Thai and underhook, tighten it up and make it worse by driving your head into the side of his neck

Neck Thai and wrist control, add in the head for a 3rd point

Double underhooks into body lock, add in the head

Under hook and knee add head

Double neck Thai (throw knees HARD, be ready to get your leg out if he grabs it and keep your weight on him and hour hips back so he cant pull flying guard or go for a takedown)

Note

You cant attack the toes and fingers but be aware of them directly but when setting up a toe hold thing about grabbing the top of the foot and crushing the toes, not the middle of the foot where you don't have as much leverage

Underhooks

A good underhook is when you dig deep to and grab the persons lat/shoulder and pull it down or use you bicep to jack it up either making them heavy or light on one side depending on what you want to do, or you grab across the waist to a seat belt position as in when you escape from cross sides and with the underhook and go to your knees.

WARM-UPS

SOLO DRILLS

Sprawls
Guard sit-ups (simulating the motion of going for hip bump sweep)
Armbar/Oma Plata Shoulder spins
Shrimp (stationary and for distance)
Shoulder Stands/pikes (pop your hips and feet high into the air, when you get that then start spinning your hips and torso to the right and left wall balancing only on your shoulders)
Bridges
Monkey/shoulder rolls
Closed guard knee raises (hands behind your head, and bring your knees back to them going up into a shoulder stand)

After isolating these for a few reps start integrating them into a circuit and go for 3 to 6 minute rounds

Ie bridge left, bridge right, bridge right, shrimp, shrimp, bridge to your knees, monkey/shoulder roll to your back, shoulder stand, shoulder stand, bridge, guard sit-up to the left, guard sit-up to the right, shoulder stand, guard sit-up to hip bump sweep and to your knees, from there shoulder roll onto your back and start all over again. (that should be about 30 to 40 seconds of work)

Break Falls
Scrambles

Start from lying on your back and get up to a standing fighting ready position (hands up good base)

First do 20 by yourself then do 20 with your partner on top of you providing progressive resistance

Guard stand ups

You lye on your back, partner gets in your guard and pins you using a forklift/tripod position (think Coleman, Randleman, Kerr pin, head low and in the center of the chest and arms controlling biceps or the underhooks, and knees and elbows pinching hips)

From there push off of your partners head and shoulders, to get your knees between you and him, a foot on the hip, keep control of the back of his neck and smash it into the matt, post out with your other arm and stand, or simply kick him off you once you have your legs between you (kick in his hips and chest to get the best amount of space) once standing get in a ready stance (hands up good posture)

Repeat for 3 to 5 minute rounds with your partner starting at 20% resistance taking it up as high as possible (pinching your legs and redouble legging you as you get progressively better

Non-contested pummeling for 5 minute rounds (go light or you will kill yourselves)

Contested Clinch

Go for a 3 second hold of a dominant position, double neck Thai, body lock (high or low), underhook single neck Thai, pinch headlock, underhook, and wrist control

Sumo Wrestling

Mark of a small circle or square about 5 to 6 feet across and practice pushing and pulling each other out, first person to step a foot out or have a knee touch the ground loses
TECHNICHES

STANDING

JAB CROSS, KNEES

Kick if you know how but use them sparingly especially against a grappler

CLINCH

Snapdowns
Hip throws with the underhook
Body Locks
Trips

GROUND

Getting on top
Staying on top
If you pull guard make it aggressive and be ready to submit or scramble if it fails

DRILLS

Boxing Vs Takedowns

Partner 1 puts on boxing gloves and uses boxing and sprawls to stay on his feet, when he gets taken down to a bad position (i.e. he is forced to pull guard or ends up on his back immediately get back up) Keep your distance if he comes in use straight punches and uppercuts (keep something in his face) NO HOOKS, theyre to wide and set u up for takedowns, and remember to circle back and make sure you have room to sprawl

Partner 2 s focus is keeping his hands up (I suggest crazy monkey), level changing to setup or fake the shoot, and use lateral movement (lots of side to side foot work to corner the boxer against the wall/ropes). Look to enter off wide sloppy punches

THE BEST FROM HERE IS SNAPDOWN TO FRONT HEADLOCK AND SPRAWL OUT FLAT AND BACK bringing your partner to his knees and then check the head behind the neck with one hand the back of the tricep on one arm and spin and take the back MONEY ALL DAY LONG

Points

When boxing during this drill keep your hands up like you would if he was throwing punches

Stick to the jab, uppercuts, and if he goes for your legs punching at a downward angle sometimes not where he is but where hes going to be

Stick with a low easy to sprawl hunch back base making sure not to get to erect so you cant defense your legs, and go for the at least one single under hook if he clinches or goes for your legs

SPRAWL SPRAWL SPRAWL

Keep your hips away

Clinch VS Boxing

One partner has gloves and tries to whup the other, partner two just uses clinch control to stop the punches and goes for takedowns, and snapdowns

THE BEST FROM HERE IS SNAPDOWN TO FRONT HEADLOCK AND SPRAWL OUT FLAT AND BACK bringing your partner to his knees and then check the head behind the neck with one hand the back of the tricep on one arm and spin and take the back MONEY ALL DAY LONG

OH SHIT DRILLS

Ground and Pound Guard

Focus on the 3 S's SWEEP, STANDUP, SUBMIT

NEVER STOP MOVING

1 partner has on gloves and punches 20 to 40% to start and you continue going till you gotten to an equal or dominant position

I suggest rubber guard and Spider guard feet in the hips

Ground and Pound Mount

SWEEP, STANDUP (focus on combinations of bridges, and shrimps, the more you lay there the more likely your are to get pounded, every bridge and shrimp should tear away his base and create your opening)

1 partner has on gloves and punches 20 to 40% to start and you continue going till you gotten to an equal or dominant position

Ground and pound Back

1 partner has on gloves and punches 20 to 40% to start and you continue going till you gotten to an equal or dominant position

FOCUSES

Takedowns to top position
Sweeps
Keeping composure
Submissions that keep you on top

Takedowns

Single or double leg off punch
Clinch in and hip throw, or leg trip
Single or double off of kick

More Gas in the tank, the Swing workout

2009-04-18T13:37:00.001-07:00

SWINGS = CARDIO
SWINGS = ENDURANCE
SWINGS = STRENGTH
SWINGS = POWER
SWINGS = VICTORY

10 Stability Ball Toe Touches
20 Stability Ball Russian twist
30 Stability Ball bridges

15 one arm swings Left
15 one arm swings right

10 judo pushups

2 min break

20 one arm swings left
20 one arm swings right

8 judo pushups
30 seconds of mountain climbers

2 min break

15 one arm swings Left
15 one arm swings right

10 judo pushups

2 min break

10 swings left
10 swings right
10 burpees

You're done

videos of each exercise are on my homepage in the video section
http://www.dc-athlete.com/videos.htm

Lets Get Sweaty QUICK!!!

2009-04-13T19:37:00.000-07:00

Quick Simple and Painfull
:-D

Complete the Cycle 3 x, for time, Keep the break between exercises short and under 3 minutes between cycles.

10 Walkouts
30 windshield wipers
10 forward and 10 reverse lunges on each leg
10 T- Pushups with a kick
60 Cherry Pickers
10 Twist Squats
10 Stability Ball V-ups

FOR EXERCISE DEFINTION/CLIPS
http://dcathlete.com/videos.htm

Morning Bodyweight Circuit

2009-04-01T11:10:00.001-07:00

Whew

Ok I just finished my morning workout. I've been working on my one legged squats (strength, endurance, flexiblity and balance, and of course they look badass) so I decided to put together a quick bodyweight circuit

10 1 legged box squats Left leg
10 1 legged box squats Right leg
20 narrow grip pushups
10 back extensions (on stability ball or floor)
20 crunches (on stability ball or floor)

and go for 10 sets keeping the breaks as short as possible

In Training
Dave

ps
thats
100 squats each leag
200 pushups
100 back extnesions
and 200 crunches

enjoy

Monday Night

2009-04-01T00:56:00.001-07:00

Monday night class, man I love and hate it at the same time, it's been like this for years well except fact I'm the one thinking he's about to puke. Oh hold on let me back up, for those of you gym junkies and mat rat's you know what Monday Night is about, it's about TRAINING, it's about SWEATING, and it's about PUSHING YOURSELF TO THE NEXT LEVEL (yea I know a lot of caps but some things are worth it). For of you confused non mat rat's or gym junkies I'll explain.

Monday is the end of the weekend and the beginning of the work week, duh, well that brings stress and BS we mat rats and gym junkies and we have to get it out, and odds are most of us took Sunday off, and we're looking to set some record or hit some goal one more time just cause you haven't done it in years. Anyway when Monday meets the Mat rat/Gym Junkie it's all out war, and there's no place I'd rather be than a good MMA gym.

Well my mondays have changed I'm living in LA now and Training at legends which is so sweeeet, but at the same time I'm angry about my loss of timing and endurance in the year and a half I hald to take of for my knee. But you know what...

I love it.

I love training.

When I was back east I was either in Arlington working standup and sparring boxing and muay thai for or in Camp Springs at Master Lloyds getting beat on buy him, Master Donny, Melvin, and big Phil, but guys like Mayhem (Miller) and Ahmer (the egyptian Juggernaut) constantly attacking me and pushing my game, and my limits is one of the greatest feelings in the world. Every night I wish my memory, timing, and endurance were up to snuff but I know thats time and kettlebells.

If you're not a mat rat or gym junkie this probobly makes no sense, if you're on the road to becoming one remember to take it one day at a time and enjoy every gruiling miserable monday night. Ahhh Monday Night..... so tired

Headed off to the Pan Ams

2009-03-28T09:59:00.001-07:00

I'm headed off to the BJJ Pan Ams, unfortunatly I'm not competing this year but I love Jiu Jitsu and Cali to much to stay away. Who's going or has been to the Pan Ams? What'd you do and what did you think. Arhhggg I gotta get back on the mat.

I LOVE JIU-JITSU!!!!!

2009-03-18T15:53:00.000-07:00

So what do you think, longer clips or shorter clips, more zoom, more light, more explanation, or more silence. Tell me what you think of the clips as artistic works but remember these are my favorite exercises and they can do so much for you if you just practice them a little hear and there.

And even a little boxing technique

The Two Magic Words

2009-03-18T08:11:00.000-07:00

OK OK OK

It's about time I used this blasted thing, I've been debting over what to make these first few post about and well I've decided to just make it simple and straight forward. I'm going to talk about the two most important words in my training program weather it be for health, competition, or self defense. The same two words ALWAYS COME UP. What are these words you may ask, well I'll tell you. They are

MORE and BETTER

That's Right I said More and Better. Why More and Better, because thats what I'm always looking for More and Better, More technique, More balance, More Reps, More endurance, More Options, More victores, and as for better will better for all of the same. Better technique, Better Balance, Better Reps, Better endurance, Better options, and of course Better Victories. The words more and better have driven me for years to become a better competititor, coach, athlete and I hope a better person. I believe that drive is absolutly neccisary in order to fullfill your potential and thats what I hope to do for myself, my blog, and my website, and well I'm happy to report I've finnaly maid some headway in that direction regarding my website and blog. Huh, how did I do that, simple, I did what I've been telling people I've been planing for some time now, oh you haven't been listing so you don't know what that is. Well I'm finally putting in that video section people have been begging me for. People will finally stop staring at me with that confused look when I say T-Pushup, Toetouches, Rocker, or even Russian uppercut, (well they won't if they either keep up their training with me or check out the new videos' I have up on my site and in my youtube channel www.youtube.com/davefights) Now these new videos aren't going to turn you into a ninja overnight or into lance armsstrong or Ronnie Coleman but they will definatly help you become More and Better. I've already started integrating them into the old webpages so now the workouts will have pop ups to show what each of the exercises is (I know I can be confusing to newbies but what can I say cookie cutter workouts are for cookies, my workouts are for athletes on the move LITERELY.

Anyway thats the big news for now, theirs at least 36 clips up now with a bare minimum of 50 up by Friday. If there's ever been a exercise or drill I did that you liked this is your chance to contact me so I know it's something that should be up for the world to see.

Talk to you soon, and feel free to ask me questions, obviously I over think this stuff sometimes.

E-mail: Dave@dc-athlete.com
Website: WWW.DC-Athlete.com
YouTube: WWW.Youtube.com/davefights

Dynamic Concepts here in LA

2009-03-03T13:03:00.000-08:00

The Dynamic Concepts Training System has arrived in Hollywood and there will be BIG WAVES!!!