Stance, Posture and Defense

When it comes to the basics of a solid Stance/Posture Rodney King (of South Africa) is the MAN!!! I've trained in over 22 different fighting systems/martial arts and for teaching a fundamental defense to all types of punches, kicks, and clinching his is the Quickest to learn and easiest to put into practice, and THAT is what you need! Something that WORKS when all else doesn't and that gives you a strong foundation or even a default for when the flashier stuff doesn't work. Believe me few strategies can be applied so easily and so well to boxing, Muay Thai Kickboxing, and Mixed Martial Arts as this.

In short, when the shit hit's the fan go Crazy Monkey!







Unfortunately due to people trying to steal a lot of his material I can't embed all of his Youtube videos on my blog so I'm just going to post the links and let you do the rest!!!

Enjoy and Improve! This is a INCREDIBLE series I HIGHLY suggest you give it your attention!

CM Hunchback Stance

Understanding the Outside

Rimshot Range Concept

The BIG MISTAKES 1 (learn how to avoid them)

BIG MISTAKES 2

BIG MISTAKES 3

Footwork Strategy for Sparring (SUPER IMPORTANT)

Diving Board Jab and Cross the CMD way

January 25th WORKOUT

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 19th Morning workout. 10 minutes and 10 pushups

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

January 6th 2012 Morning workout

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 3rd 2012

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

January 2nd 2012 Morning Workout

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!

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

The Plank 101-201

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!!!

The Clock/360 Degree Lunge with Dumbbells or a Kettlebell

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!

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