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

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

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 :-(

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

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

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

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

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

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

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!!!

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

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

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