Inspiration 24/06/11

Its been a while now since we last posted some inspirational videos for you so here are another 4 great videos with powerful messages to motivate you in you training. Enjoy.

The guys from EliteFTS prove the impossible.

 

Are you  just making excuses?

 

You are your maker. Go achieve.

 

Do you have passion in your eyes?

 

 Train Hard. Train Smart. Stay Strong.

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Building a Bad Ass Fighter – by Ben Coker

I have numerous associates that are involved in fighting sports and resultantly I am frequently asked about training programmes to help develop ‘specific conditioning’ for a fighter for upcoming fights. The physical demands of professional fighting are intense. Muscular strength, power and endurance are all crucial to success. It is clear that training must be aimed to increase all of these. How do we develop all of these at the same time? Well it isn’t as daunting as it first appears as I will explain.
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I don’t want to go into strength training in this article as the area that causes most confusion lies in developing ‘specific conditioning’ for a fight a.k.a. the muscular endurance. A side note: In terms of pure strength training for a fighter I feel success is obtained in just the same way it is for any athlete: include all the main compound movements; Squat, deadlift, row/chin up variation, overhead press, bench press. Do them heavy and do them fast, this means pure strength days and speed days.  ‘Specific conditioning’ is achieved by mimicking a fight by doing the anatomical movements that occur in a fight separated by no or short rest periods to develop the oxidative capacity of the muscles involved as well as developing cardiovascular and pulmonary systems. Cutting to the chase here are the exercises that i consider to give a fighter in training ‘bang for his buck’.
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Tornado ball
This exercise works all of the stabilising muscles of the torso as well as developing power from the hip. This movement mimics that of punching from the hip, developing the power in the legs and hip and then enabling it to be transferred through the torso by strengthening its stability.  (Hulse’s reference to it not being a conditioning exercise is in the context of the exercise alone. Used as one exercise in a circuit it can be used for conditioning whilst developing power).
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Renegade rows
This exercise would benefit a fighter who has mounted an opponent in an attempt to ‘ground and pound’. Through developing sagital, horizontal and frontal stability, this exercise will allow a greater transfer of power through the torso and thus delivery through the arm to the opponent.
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SA T-bar jerk press (1st exercise in video)
The first exercise shown here offers a unique movement that develops power in the arms, shoulders and especially the legs and hips. A great exercise to develop punching power using a straight arm…no ‘windmilling here’.
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Sandbag or Turkish get ups
Get ups are fantastic at strengthening and stabilising your body as you move from supine to standing. Lets face it no fighter wants to be stuck on his back and not have the strength and stability to be able to stand up when there is a external force attempting to pin him down.
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Barbell glute bridges
Glute bridges are a great exercises for developing power in hip extension which is key for developing punching power but more specifically enhancing the ability to throw an opponent of off you if you are supine and they get some wise idea about attempting to pummel your face in. Train this movement heavy and fast and you’ll be amazed at how easily you’ll be able to throw an opponent off of you!
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Burpees
This grandad of exercise still has its place. It develops eccentric strength and concentric power in the chest and triceps as well developing muscular endurance. It strengthens the core musculature of the torso and develops power and muscular endurance in the legs and glutes. If you can bang these out effortlessly even when weighted then you’ll have no problem springing up off the mat repeatedly, crucially getting to your feet quicker…which is where the fight is won.
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Battle ropes
This  fantastic exercise and its variations works the entire upper body strength, endurance and stability.There is a strong focus on your core, arms, grip, anaerobic and aerobic systems whilst remaining non impact. Even the legs and glutes can be worked when performing larger movements. These are also great for developing the rotator cuffs which are crucial for shoulder health when shoulder is exposed to extreme velocities
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Farmers walks
This exercise is overlooked for the many benefits it provides to the whole body in terms of strength, stability and conditioning. I wont delve into the exercise in further detail as it is the focus of an upcoming article. Just trust me when i say they are a must!
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Towel/ rope chins
Grip strength for a fighter is crucial when it comes to grappling! Not only will farmers walks help with that but towel/rope chins are fantastic at giving you an iron claw. For those who think outside the box try Towel T-bar rows too as an alternative.
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Sled Rows
These are great for developing grip, upper back strength and muscular endurance.They also force you to tighten up your complete abdominal and lumbar musculature to provide a stable platform. These are key to strong grappling.
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Bear hug carries
It’s all well and good having strong biceps, pectorals, lats, legs and glutes but they need to put to practice and trained in a functional way. Bear hugging a heavy bag or other large object and carrying it over a distance will have your arms and grip screaming, your back and chest pumping and your lungs burning! For the grapplers and wrestlers out there this is a must.
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Wrap up
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This is no means an extensive list but it gives exercises that I feel are great for developing a formidably conditioned fighter. Stay tuned for upcoming articles that delve more into further conditioning ideas. As an idea on how to create a decent circuit consider the following:
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Towel Chin ups – failure
Farmers walk – 25m
Renegade rows – 8 reps per side
Bear hug carry – 25m
Burpees – 20reps
Barbell glute bridges – 10reps
Tornado ball – 10 secs
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Remember these aren’t meant to be easy. Choose as many exercises as you wish, perform as many reps as you wish, rest as little as you can. Don’t get lazy. Push your limits. Enjoy.

Stop Looking for the Secret Formula – by Jamie Bolton

Stop looking for the ‘secret formula’, there isn’t one. 

Now I hate to break it to you, but the truth of the matter is this – you probably already know everything you need to know in order to succeed. However, the problem is, you just don’t want to do it.

“Ya i know squats are a great exercise but they’re kinda hard” or
“I know veggies are great for you but its boring to eat them”

These are such retarded statements when you think about it, yet we hear it all the time. People are afraid of doing the very things that they know can produce results.
Why? Because its hard and there must be some easier way.

You probably know everything you need to get there, just do it!

If you log onto any strength training forum and you will see endless threads with people asking for critique on the minutiae in their program, diets and more typically most of the time – supplements.

“Like theres this super-duper creatine made in Russia lined with pixey dust, but is it better than this one which is cross-filtrated decarboned fossilated creatine which my mate said will get you hyuuuge” (yes both are made up before you go looking for them)

Dude for f**ks sake its creatine, it may well help but please just go and buy some standard creatine monohydrate and get over it. Heck go buy a gallon of milk a day instead, you’re probably not eating enough anyway.

Results are a function of two things – hard work and consistency. Nothing more, nothing less.

People want things that give them instant gratification….eat a donut now and yummm yeah, it tastes good, but is it really getting you closer to your goals? Replacing junk food with real food might not be instantly gratifying, but you’ll be thankful in a few months time when you look, feel and perform better.

That’s kind of the problem these days with society. Everyone wants instant rewards. No in fact, they expect instant results. Sure you’ve eaten like crap for the past 25years but somehow you expect to look like a mens health cover model in a month? Give me a break. Apply some logic here, if it took you years to get that way, you really think you can reverse it overnight?

If you want it, and I mean really want it, then you need to be prepared to make permanent lifestyle changes and stop looking for short cuts, because they’re aren’t any. There is no program that allows you to sit on your arse all day, eat crap and yet look & perform great, no matter how hard to you look for it or attempt to believe it exists. I know the magazines and media say it does, but guess what – they are putting out ‘lies’ in order to make you buy the damn thing because they know it appeals to the instant gratification people want to be true. It’s called marketing.

Anything is possible when it comes the realm of strength training, but it always boils down to one thing – desire. Those who want it enough are walking the walk, doing day in, day out what everyone knows produces results. They’re not hung up on looking for the ‘magic’ formula. They train like monsters, eat like beasts and sleep like babies. They don’t spend more time looking for a program or a diet than actually following it. They already know the real key to success – hard work & consistency.

Inspiration 13/03/11

To get your fired up for the week of training ahead, today we’ve got 3 more inspirational videos:

 Hard work beats talent when talent fails to work hard. Hands down, every time. If you want it enough, you’ll get there.

 

Next up is an awesome motivational remix from NFL coaches.

 

Finally, a reminder – be first. No-one remembers second place!

 

Until next time. Train hard. Train smart. Stay strong.

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