This Body Weight Squat tutorial video breaks down this essential knee dominant foundation movement pattern... You'll learn how to do it, the common mistakes and how to correct them, and regressions if you need them too. Master the Body [...]
Thoracic spine, or mid back rotation mobility is lacking in 90% of the fighters I’ve tested, from novices to world class pros. In the last episode, I demonstrated how I test and score this. If you scored between 1 [...]
Regularly practicing this splits, passive, relaxed stretching routine for fighters will rapidly enhance your kicking flexibility. Splits stretching as shown for just 7 mins, at least 3 times per week, will make a huge difference to your kicking ability [...]
Both barbells and dumbbells have their place in a fighters program for exercises like the shoulder press... Either to target specific qualities in different blocks of training, to accommodate shoulder mobility or injury, or simply because of the limited availability [...]
Fighters instinctively feel that hill sprints boost their fight performance. And mixing these High Resistance Intervals amongst your “roadwork” develops your endurance in a way steady state running can’t. But, not everyone has access to a decent hill. What’s [...]
Fighters push ups aren't typically considered to enhance the clinch! Most fighters view push ups only as a punch-specific exercise, but programmed in your training correctly, it can make a [...]
Many fighters use heart rate monitors these days to train at the right intensity for their cardio sessions based on their maximum heart rate. And I love using monitors in my programs too... [...]
When Muay Thai isn’t an option, many fighters worry they’ll lose their edge. But limited or no Muay Thai training doesn’t mean you can’t keep building. In fact, it’s an opportunity to double down on other athletic qualities—strength, speed, [...]
For many fighters, bodyweight training only serves as muscular endurance training – multiple rounds of upward of 10 reps per exercise. This approach develops endurance, or “conditioning”. It doesn’t touch the neuromuscular system that’s developed [...]
Gyms around the world are either reopening or preparing to reopen very soon. It’s great news, but the reality of just what we’re going back to bears some thought. In order to reopen safely, gyms [...]
As promised, here’s the first area of soft tissue work that you can do at home using a tennis ball, or similar. I’ve started at the ground, with the foot, because not only is a tennis [...]
Here's a follow up answering to a couple of questions that came up from the first video on push up technique for fighters… "I feel so much weaker when I stop flaring out my elbows when [...]
One of the kings of bodyweight exercise, the push up, is often practiced with poor form. Form that translates into your straight punches, particularly as you get tired. Fighters know that rotating the fist too [...]
Today, are you heading out predominantly for a Training session, a Practice session, or a Spoiling session? Let me explain what I mean by these... Training - moves you forward, it’s progressive, uses developmental loads [...]
Like many others, I used to believe that hard training left your immune system temporarily at a deficit, leaving an “open window” where you're more likely to pick up an infection. Lots of previous research assumed this, and that’s [...]
Your cardio conditioning can either maintain fitness, or develop fitness... It can encourage poor movement mechanics, or promote sound movement and stability. Done well, progressive shuttle run training does both. I encourage you to improve how you [...]
When you’re stuck at home without something to hang and pull from, you need a way to train that musculature on the upper back to retain strength and stability… Too much pushing will mess up [...]
Once you are tired of just “working out” (spinning your wheels), start TRAINING instead. When you’re training, you’re progressively working toward a specific purpose... And that purpose is far more targeted than “stay in shape” [...]
I’m often asked for a genuine training program for Thai boxers that don’t have access to any gym equipment – something to supplement the typical training regimen in Thailand... So I set about the following program design brief... Produce [...]
Following discussions with my face to face clients this last week, and now the Coronavirus has been confirmed as pandemic by World Health Organization, I’ve been considering my personal obligation to those I train. Although [...]
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