I was doing some program design (I always call it ‘PD) while hanging out on the couch and I did something I often do - I dropped down into a stretch while mulling over some PD considerations in my head…

Whenever I do PD, I try to do it away from the computer… for one - the computer is distracting and I can easily find myself losing focus while reading the latest ramblings on CagePotato or watching old fight vids…

It takes me at least a few hours to create a customized program for someone… After the assessment, I like to read over the results the day of, jot some more notes down, then just let it ‘brew’ in my brain for a couple of days like a good cup of green tea…

I was creating a program where we have 14 weeks until the fight… So I plan backwards from fight day, and fill in each week in reverse order based on the needs of the fighter…

[BTW - all people who train seriously should be following programs, which are designed for some end goal and are at least 8 weeks in length, as opposed to winging it or making up workouts the same day - the difference in results is HUGE]

Anyway, I want to share the stretch that I did that has really helped me loosen up a tight area for mixed martial artists and anyone who sits down for the better part of the day…

…Continue Reading Best Stretch Ever??

The 2010 Winter Olympics in Vancouver juts finished up, and what a finish! There were so many lessons to be learned, but one story sticks out in my mind which I’ll get to in a sec…

The men’s hockey team won gold in a nail-biter of a game that ended in overtime over a tough US squad…

After the win, people were spilling out on the streets (I was one of them) to yell and act like a fool… Good times!

But when all is said and done, there’s one story that I’ll remember forever…

…Continue Reading 4 years, 1 big disappointment

It’s been a while since my last nutrition post… sorry for that - but I’ve been caught up in training mode since I’m prepping for a boxing fight…

So today’s topic is one that’s very important - hydration.

I’ve chosen this topic because I was woken up this morning by the mailman with a package that contained my new water filter. You’ll learn more about this later.

I know staying hydrated isn’t the sexiest or most bad-ass topic I could talk about, but it deserves a piece, so I figured I’d get it done then talk about how to choose the juiciest and ripest melons next time. :O

BUT, if you stick around, I promise you’ll learn a thing or two that will improve your performance, health, and even help you lean out.

…Continue Reading Hydration Strategies

OK this little circuit has made me feel less than conscious a few times…

The key is to PUSH yourself to your limits… that’s why it’s such a short workout - because you can’t push yourself hard during long workouts - you’ll inevitably pace yourself because you know you’ve got to get through it.

Check out the video then read the details after the jump:

…Continue Reading High Intensity Interval Training (HIIT) Bodyweight Circuit

Here’s the final video in the 3 video series of brand new bodyweight exercises I learned from the TACFIT Commando guys…

If you’re still doing standard pushups and you find them easy, upgrade your training and add these variations in there… I guarantee you can’t do as many of either of these variations as you can normal pushups.

ALSO - don’t forget to take advantage of the 50% off launch promo for the TACFIT Commando Program…

=> Click Here to Get 50% Off the TACFIT Commando Program (until Friday, Feb 12 at Midnight)

You’re not only going to save loot, you’ll also get a copy of my 10×10 MMA Bodyweight Circuit - the workout that kept me in fighting shape while I was on vacation in Costa Rica…

=> Click Here to Get 50% Off the TACFIT Commando Program (until Friday, Feb 12 at Midnight)

Here are a couple more exercises from the TACFIT Commando program, that will be released on Wednesday, Feb 10, 2010…

The program is full of unique bodyweight exercises that will improve your mobility, co-ordination, and core stability… I highly recommend you check the program out when it launches…

You’ll be the most mobile fighter in the gym!

Anyway, without further adieu - here’s the vid: 

The TACFIT Commando program is now live - and the guys are offering at 50% off and with a few special bonuses until Friday at midnight - if you’re looking for the top bodyweight program available, check it out:

=> TACFIT Commando Program

As always - I’ll field your questions, or if you just want to leave a comment with your thoughts on the exercises, I’d love to hear those too!

It keeps me motivated to keep putting out good content when I hear positive feedback.

Welcome to the Quick Wit series…

These posts will be quick words and phrases that I post for your enjoyment…

They are meant to stimulate conversation - so if they stimulate any questions or thoughts, share them by leaving a comment below.

Quick Wit 1 is fitting as I’m Asian and there’s no coincidence it rhymes with Equation çuz I got the sickest slick lyric for a brotha named eric…

Let’s go!

Your Choices = Your Results

Your Choices = Under Your Control

therefore

Your Results = Under Your Control

 Share your thoughts - LEAVE A COMMENT BELOW!

Alright, as promised, here’s a video showing 2 new exercises I learned from my buddy Adam Steer, who is involved in the TACFIT Commando program created by Scott Sonnon and Ryan Murdock.

Also, the TACFIT Commando program is now live, go check it out while they’re still offering the 50% off sale and including a few special bonuses…

=> TACFIT Commando Program

Plus, you’ll get my 10×10 MMA Bodyweight Circuit Workout too, but only until Friday at midnight!

Got back home around 3:30am from an awesome week in Costa Rica with my ‘girlfriend’.

We did a lot of fun stuff that’s in some pics below, but there were 2 highlights of the trip…

The runner-up was all the surfing I got to do… Didn’t get any awesome first person vids, because it’s tough to paddle to catch a wave while holding a camera, but Helen did grab one of me from a distance… nothing spectacular but tons of fun:

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In my emails I mentioned I had some big news and that it had nothing to do with MMA or training.

Well this was the #1 highlight of the trip for me…

…Continue Reading Costa Rica Wrap Up

OK - this is it - time to finally settle on a nickname for me. I’ve been bouncing around some ideas and some of my closest friend’s have come up with some.

Here they are - vote for ONE only, or alternatively, post your suggestion in the comment section below.

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