More Bodyweight Bodybuilding and Fat cutting

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

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

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

The difference between functional training and bodybuilding

or

Why I do what I do ;-)

The EXPLOSIVE NINJA BOOTCAMP WORKOUT!!!

My Favorite Calorie Calculator

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

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

Do to populer demand

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

Chris "Cyborg" Santos Workout

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

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!!!

Josh Barnet Suspened by the CSAC AGAIN!!!

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

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

Headed off to the Pan Ams

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!!!!!

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

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

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