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Showing newest posts with label mma. Show older posts
Showing newest posts with label mma. Show older posts
Saturday, May 29, 2010

Get your FREE copy of "Bony To Brawny"




I am very excited to share that my "Skinny guy's secret to explosive muscle gains revealed" ebook titled "Bony To Brawny" is just about done and will be releasing to the public within the next week or so.

What is "Bony to Brawny" ?


This book is a muscle building program that contains the secret to all my muscle building success with gaining 40+ pounds of solid muscle in less than 6 months. It is the same program that my clients pay hundreds of dollars for and the same program that will take you from bony to brawny and change your life forever.

The book contains:

--Me putting an end to all the bodybuilding lies and misconceptions that we have fallen a victim to.

--A full out nutrition plan specifically targeted to those "hardgainers" or naturally small guys that feel like it is imposable to gain weight.

--The secret to producing steroid like results without any supplements or scary side effects.

--A workout plan that you can follow endlessly without suffering from the dreaded "plateau effect".

--and much much more.

Get your free copy of "Bony to Brawny"

For a very limited time only, I will be giving away FREE copies of my ebook "Bony to Brawny". In order to receive your free copy, all i require is that you email subscribe (at the top left of the page) to this blog. Once the book is released, anyone who has an active subscription to MuscleMonsters will receive a FREE copy of "Bony to Brawny" via email on the day it releases.

*This offer ends immediately following the release date of "Bony to Brawny".

If you have reached this offer after its experation, visit www.BonyToBrawny.com so that you too can be on your way to explosive muscle gains.
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Wednesday, November 4, 2009

MMA training for peak conditioning


David Tua Training Session
Guest post by Sir David of http://righthookmma.com/ ©Sir David

Have you heard the saying, cardio is the hardest thing to get and the easiest to go? Well I have and it’s no joke to experience both sides of gaining it and losing it. I’ve had great levels of cardio with the ability to play consecutive basketball games with no issues. I’ve been able to roll on the mats during jiu-jitsu here in Orlando and feel like I could go all day. Then I started working more hours at my job and not being as active as I once was. My cardio training went out the door and I felt like getting winded was all too common now. In an effort to up my training and achieve the level of cardio and conditioning I desire, I am constructing a view on mixed martial arts cardio for the amateur and pro fighter. This view will also adhere to any athlete regardless of sport.

First off I would like to point out I am not a medical professional, so by adopting or incorporating any materials listed throughout this context you do so at your own risk. Make sure to properly stretch before, during, and after each exercise to lessen the chances of injury.

Now everyone is different when it comes to cardio. One may have their own ways to build up their endurance. One might cycle for a portion of the afternoon, while the other may jump rope for an hour. It comes down to what works best for you, however, in the world of mixed martial arts you must condition your whole body.
Shadow boxing
I am going to start by talking about warm up training. I feel that shadow boxing is very useful for warm up training. It allows your body to become loose and gets your blood flowing. Here you will throw punch combinations, knees, elbows and kicks. Shadow boxing is ideal if you go 2-3 minutes as a warm up.
Heavy Bag Training
Up next is heavy bag training which encompasses many aspects of mma. The heavy bag is a wonderful tool to use for kicking, punching, kneeing, and elbowing. Consistent training on the heavy bag will benefit cardio, coordination, technique and overall power. After a proper warm up with shadow boxing and a short rest, begin striking the heavy bag in 5 minute intervals. For fights that consist of 3 rounds and 5 minutes each you would want to train 15 minutes overall with 30-60 seconds rest in between.
Jumping rope
Jumping rope! Unless you were born with fancy footwork then the jump rope is your best friend. Jumping rope will also improve your cardio and coordination. I believe the key to jumping rope is changing up your routine from time to time. Instead of the typical jumping rope in place, change it up to one footed jumping rope with the right foot and then switching it to your left foot. Jump higher with both feet raising the knees more and also doing double unders which is doing a double pass of the jump rope under one jump. Try jumping rope for 10-20 minutes and switch up your routine. For instance count to 100 jumps, then switch to 50 jumps on the left foot, then 50 jumps on the right foot. Now switch to 50 double unders. Vary your routine based on your individual needs and stretch out your time if needed.
Speed bag and kicking pads
The speed bag and kicking pads are next on the list. The speed bag will vastly improve coordination and hand speed. This also goes for Muy Thai styled kicking pads which will work great for your legs. The training on the speed bag and kicking pads can be split up into 2-3 rounds 1-2 minutes each.
Sparring
Lastly I’d like to discuss everyone’s favorite: Sparring. Sparring is great because it lets you know where you are at as a mixed martial artist in the stand up game. It tests speed, conditioning, coordination and power. Sparring ideally should be divided into 3 rounds, 5 minutes each.

You will notice the exercises listed above are very similar to those used in boxing and that’s why the following exercises are encouraged to be used in your MMA training regiment also: Wrestling, grappling, running, swimming, and circuit training. All will benefit coordination, cardio, strength and mental toughness.
Fight time
Remember that with the examples listed above you want to progress in your training around the areas you desire to develop. Maintain your strong points but spend a good amount of time working on your problem areas. The examples above do not have to be performed in any particular order or for specific intervals. It is always advised to get a good rest of 7-8 hours a day and have a healthy diet to obtain optimum conditioning.
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Wednesday, August 26, 2009

How to punch harder - The knockout secret


It seems like most people would like to know if there is a secret on how to punch harder. As someone who trains MMA, I have always wanted to put more power behind my punches. Just like the average person, I figured if I got bigger and stronger I would automatically gain strength in my punches. Now, that was not 100% wrong but there is a lot more to it then just getting bigger and stronger. In fact, you don’t necessarily have to get bigger to punch harder. There are actually workouts that target a certain muscle which will help you do so.
How to punch harder tip #1:
Lifting weights does have some part in adding power to your punch. Getting stronger is obviously going to help. That is, with the exception that you are not sacrificing speed and technique along with that well needed snap. You have probably heard the expression “speed is power “and automatically assume that the faster you punch the harder it will hit. That assumption could be true if you kept the technique and the snap which is not usually the case. So, one thing to focus on is gaining strength. All fighters should strength train and gain power while practicing proper technique and not sacrificing speed. This alone will help you punch harder but is not what is going to give you that knockout power we all want.
How to punch harder tip #2
Bulking up is another step you can take when it comes to packing more power behind those punches. Problem with that is, most fighters have a certain weight class they have to perform at. Gaining mass could bump you up to a bigger weight class and most fighters would prefer to just be more powerful in there usual weight class. This is very understandable, and not completely necessary. One thing that could be considered is burning fat off and replacing that weight with muscle. Making you stronger, bigger, and still at the same weight you are comfortable with.
How to punch harder tip #3
Most importantly, where does the power of your punch come from? Oddly enough, the answer is simple. The power in your punches comes from the lower body, specifically the gluteus maximus. Yes, you can punch harder if you strengthen the muscles in your butt. That as well as your legs, the stronger your legs then the stronger you can make the gluteus maximus. So… in a nutshell, work those leg muscles and focus on those exercises that target the butt. Look at Quinton “Rampage” Jackson, he is one of the hardest punchers in the UFC and he himself will tell you, its all in the glutes.
Here is a list of some exercises that will help you punch harder by targetting the glutes.
-Squats
-Leg lifts
-Lunges
-Kickbacks
-Leg extensions
These are just a few workouts to help you punch harder. So lets recap, first of all, you want to get stronger by weight training and remember not to sacrifice technique or speed. Second, bulk up by replacing that unwanted and unneeded fat and replacing it with lean muscle mass. Last, most importantly, you must work those legs and make those glutes nice and strong. Where does the power behind the punch come from? That’s rights! The gluteus maximus. Remember, the leg muscles are the ones you will use to increase the muscles in the glutes.
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Sunday, July 19, 2009

BJ Penn pool jump

Earlier today i came across this video of the BJ Penn pool jump. I know he is not the only person to do this but he is definitely one of the very few people who has done it on camera. BJ Penn is obviously in incredible shape and its hard to believe how incredibly strong his legs must be to pull this off. Watching the video, it doesn't seem like anything too special does it? Next time your in the pool, stand close to the edge and try jumping straight out onto the outside. I guarantee you will understand what kind of strength BJ Penn must have in his legs to perform this famous pool jump

.
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Monday, June 8, 2009

Al Gonz wins mma debut

video

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Thursday, May 28, 2009

Wand Fight Team Sparring


Every Saturday night between 6pm and 7pm , the Wand Fight Team in Las Vegas is open to the public to come watch the pros train. The gym is located at 4631 Dean Martin Dr. Unit 300 in Las Vegas, Nevada.
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Thursday, March 19, 2009

Wanderlei Silva - Wand Fight Team


A lot of you may or may not have heard that MMA pro Wanderlei Silva has opened a brand new gym in Las Vegas, Nevada. Here is a quick run through of the facility and classes available. Al Gonz is a current student at the " Wand Fight Team " and has nothing but great things to say about the facility. Check out this quick introduction to the opening of the Wand Fight Team. Al Gonz will be updating you all on his experience there throughout the weeks. Stay tuned for his road to becoming a pro fighter.


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Saturday, January 17, 2009

UFC 93 results


In a bout between two of the best middleweights in the world, Dan Henderson outpointed Rich Franklin on Saturday at the O2 Dublin in Ireland.

The UFC 93 main event, which was fought at 205 pounds, was a matchup that had been anticipated for years. Henderson was the last Pride champion at 183 while Franklin was the UFC’s titleholder at 185 until Anderson Silva came along.


Henderson, 38, of Temecula, Calif., turned a slip into a takedown early. On the ground, he controlled Franklin while drilling him with right hands that arguably did the most damage in the round.

“I think I had him hurt there for a little bit, but I think he had enough experience to stay calm,” Henderson said.

Franklin, 34, eventually escaped and kicked well to Henderson’s body during the exchanges that followed. For the most part, Henderson’s big right hand stayed loaded while Franklin kept him off balance with kicks and movement.

An accidental head butt sent Franklin into the second with a cut near his hairline. The former UFC middleweight champion had the more effective striking game on the feet, but Henderson took him down out of the clinch midway into the period and stayed active from the top position.

The Cincinnati native came out aggressively for the final round, but again Henderson was able to take him down.

Franklin had to get up, and he did. He was the fresher of the two fighters and pursued Henderson for the rest of the round with kicks to his body and straight lefts. An accidental eye-poke late slowed Franklin’s rally, but he still earned the period.

A close fight then went to the judges, who returned a split decision for Henderson with two 29-28 scores in his favor and one 30-27 score for Franklin.

“I felt like I definitely won the first two rounds,” said Henderson, whose victory grants him a spot opposite Michael Bisping on the upcoming season of “The Ultimate Fighter.” “Third round he did well. I probably would have gave that one to him, but 30-27 for him was a little off.”

Revenge was "Shogun" Rua's.Mauricio 'Shogun" Rua bounced back from multiple knee surgeries to defeat Mark Coleman, though it was not a quality performance for the Brazilian.

Coleman, a 44-year-old former UFC heavyweight champion who was fighting at 205 pounds for the first time, took a leg kick and a knee but finished his opening takedown attempt seconds into the fight. He punched hard to Rua’s head until Rua escaped and later executed his own takedown.

The fighters reversed position and scrambled often. As Coleman tired, Rua battered him with kicks to his legs, knees to his body and a right hand that dropped him.

Coleman looked exhausted to begin the second while Rua scored more points with kicks and punches. The former Ohio St. wrestler finished a double-leg but couldn’t keep his opponent down. On the feet, Coleman held his hands at his waist and plodded around the Octagon with his mouth open. Rua, however, fought sloppy and also seemed to run out of gas.

Despite his fatigue, Coleman continued to connect with punches and finish takedowns in the third round. Rua landed more strikes, of course, but he could not finish the fight until a late flurry floored Coleman and prompted referee Kevin Mulhall to intervene at 4:36.

“I think I deserve another one,” Coleman said. “It’s one to one. Let’s do it again, Shogun. I respect you, but I can beat you.”

Rio de Janeiro, Brazil’s Rousimar Palhares earned a unanimous decision over veteran Jeremy Horn in a middleweight bout.

Palhares, 28, tripped Horn to the mat in the opening minute. Horn, 33, gave his back while trying to roll out, which allowed Palhares to pound away on the side of his head. Eventually Horn got to his feet only to be body-locked back down to the same position, where Palhares teed off to conclude a dominating round.

Horn came to life in the second, though. Palhares lifted him high for a slam and quickly moved to his back on the ground. Horn defended, however, and eventually finished a single-leg takedown off a scramble and mounted Palhares. The Brazilian escaped, but back on the feet Horn landed a left hook before giving up another takedown.

Palhares scored a suplex to start the third. He would go on to control Horn for the rest of the period, though Horn was savvy enough to stay in the fight as Palhares slowed considerably.

All three judges called the fight 30-27 for Palhares, who said afterward that he had broken his hand in the first round.

Also at 185 pounds, Denis Kang was impressive early but lost his UFC debut to Alan Belcher. He connected with his hands before grounding Belcher, who gave up side control but eventually kicked him away and stood.

Back on the feet, Kang, a standout in Pride, continued to outbox his foe with a left hook to the body and a glancing right upstairs. A shout came from Belcher’s corner for him to “wake up,” but soon after Kang finished another takedown and worked on a kimura.

Belcher landed a good body kick in the second, but Kang had little trouble returning the fight to the mat. There, Belcher threatened with a sweep and forced a stalemate that led to a standup. That’s when Kang shot again, and Belcher sprawled perfectly, wrapped up a guillotine, pulled guard and submitted him at 4:36.

“I wish I could have been more dominating so I could come in here and call out the champion … but I think I need one or two more fights before that,” said Belcher, a 24-year-old from Biloxi, Miss., who has won four of his last five in the Octagon.

Marcus Davis and Chris Lytle fulfilled their promises to fight it out on the feet for 15 minutes in their welterweight bout.

With a singing Irish audience as background music, Lytle, 34, of Indianapolis, landed a right hand that staggered Davis in the opening 30 seconds. After recovering, however, Davis, 35, began following a strategy devised no doubt in conjunction with world-class trainer Mark DellaGrotte.

“The Irish Hand Grenade” did not stand toe-to-toe with the hard-punching Lytle. Instead, minutes into the fight it was clear that he would use his superior footwork, counterpunching and kicks.

Lytle stuck with his bombs, which did connect from time to time. He rocked Davis again early in the second period and flurried on him against the cage. Davis covered up but still took some shots on his ears before hustling away, finding his footing and planting a kick into Lytle’s body that floored him.

That kick and countless others were Davis’ answer to Lytle’s winging punches. He also made him pay with careful counterpunching, but Lytle proved capable of taking punishment and still moving forward to dish out his own.

The third round was more of the same. Lytle stalked forward while throwing the more powerful strikes while Davis countered with more technical boxing and additional kicks and knees. By the end of the fight, both men had swollen eyes and bruised bodies. Lytle’s side, in particular, was blue and welted from his opponent’s kicks.

The judges were split on the entertaining fight, scoring it 29-28 twice for Davis and once for Lytle.


by Joe Hall (joeh@sherdog.com)
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Friday, January 16, 2009

UFC 93 fight predictions


As you all may know by now, i am a huge MMA fan. With that being said, i figured i would share my predictions for the UFC 93 event that goes down tomorrow 01-17-2009. I will be predicting just two fights, one being the main event with Rich Franklin vs Dan Henderson and the other being Mark Coleman vs Mauricio Rua.

Mark Coleman VS Mauricio Rua
I'm going to have to say that although Mark Coleman looks to be in great shape, he does not stand a chance against Mauricio "shogun" Rua. Rua is a lot younger, more well rounded and i just do not see "the hammer" winning this fight. I am going to say Rua will win by submission in the first or second round.

Rich Franklin VS Dan Henderson

This could possibly be the hardest fight to call. Both fighters are very well rounded and their styles make a great match for each other. I do not see either fighter getting knocked out or submitted by the other. I am going to go with Rich Franklin taking this one by decision.

I will keep you guys posted on what the results are tomorrow as the fights air.
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Saturday, December 27, 2008

UFC 92 The Ultimate 2008 Winners


As you may all know by now, i am a huge mma/ufc fan. With that being said i figured i would give you all the play by play tonight during this great pay per view event. This is definitely the best fight card for a ufc event ever. As you may know, i put together my predictions on this even about a month ago. Lets see how accurate i was lol.

Cheik Kongo VS Mustapha Al

Well well well, as i predicted, Cheik Kongo wins in the first round by tko (punches). Fight started off slow with Kongo being the aggressor during the whole fight until finally finishing the fight toward the end of the first.




Wanderlei Silva VS Rampage Jackson

The unexpected has happened, Rampage KO's Silva 3 minutes into the first round. The fight started off and Silva looked to be dominating but made it a bit obvious that he would leave himself open. That was exactly what happened, Silva dominating and left himself open to Rampage's left hand. Rampage Jackson wins in the first round by KO.


CB Dollaway VS Mike Massenzio

Another first round finish tonight. CB Dollaway defeats Massenzio by TKO within minutes in round one. Not a lot to say about the fight but that Massenzio looked like he had the fight in the bag for a second, he couldn't finish it and ended up getting finished.


Antonio Nogueira VS Frank Mir

History has presented itself at UFC 92, Frank Mir has become the first fighter to ever finish Nogueira. Mir started the fight dominating Nogueira in the first round, that was no surprise. What WAS a surprise was how Frank Mir KO's Nogueira in the second round. Frank Mir not only takes the belt but also goes down in history as the first person to ever finish Nogueira.


Rashad Evans VS Forrest Griffin

A phenomenal fight, Both fighters gave a hell of a performance. If i could score the fight i would say round 1 to Evans, 2 to Griffin. But by round three it was a done deal when Evans took over and finished the fight by KO. Ladies and gentlemen, we have a new light heavyweight champion by the name of Rashad Evans. Congratulations to Rashad.

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Saturday, December 13, 2008

The Ultimate Fighter 8 Finale Winners


Tonight we get to crown the next ultimate fighters. I have been following the ultimate fighter show all season long and i must say, there are some great fighters this season. The reason for this post is just to keep anyone who is not able to watch tonight updated. As the fights go on i will be giving somewhat of a play by play.


Junie Browning VS David Kaplan
The first fight of the night, Junie Browning v.s. David Kaplan. We saw Junie Browning get destroyed by Effrain in the semi-finals but he has been training at Xtreme Couture and has improved his fight game drastically. David Kaplan came a little sloppy and it was just a matter of time before Browning to finish the fight. Junie Browning wins in the second round via submission.
Eliot Marshall Vs Jules Bruchez
Eliot Marshall brought his "A" game tonight against Jules Bruchez. As soon as the bell rang, Eliot attacked with phenomenal striking for about 30 seconds to a minute before taking Bruchez down. Shortly there after, Bruchez found himself with his back to Marshall. Marshall locked in a rear naked choke and finished the fight in the first round. Congratulations to Eliot Marshall.
Jason MacDonald VS Wilson Gouveia
Another quick fight tonight. Fight starts off with a great exchange of hands, Gouveia lands a heavy punch and rocks MacDonald. Gouveia immediately follows MacDonalds to the ground and overwhelms him with a furry of elbows. Shortly after getting his head busted open, Macdonald taps out on the ground during the rush of strikes and elbows. Your winner, Wilson Gouveia.
Kevin Burns Vs Anthony Johnson
If you remember the last time these two met in the octagon, then you remember the infamous thumb to the eye from Burns to Johnson that caused a stop to the fight. Both men are here tonight to prove who is the better fighter. The fight started off great by both fighters, with a constant exchange of strikes and kicks throughout the entire fight. Till the third round that is, both men started the round as the first two but seconds into the round Johnson lands a huge head kick. Anthony Johnson wins by knockout in the third round.
Ryan Bader VS Vinny Magalhaes
The light heavyweight match that will crown "the ultimate fighter" of that weight class. Ok, first round, Vinny looking a lot better on his stand up but stood no chance against Bader. Minutes into the first round Bader lands a huge punch and KO's Vinny. Congrats to the Bader for the great win and taking the title of "the ultimate fighter".
Phillipe Nover VS Efrain Escudero
The lightweight match that will crown "the ultimate fighter" of that weight class. Escudero starts off the first two rounds just man handling Nover. Escudero definitely the underdog and he is just proving a lot of people wrong. By the third round, Escudero has been dominating. If Nover does not seal the deal in round 3, Escudero will take the win. With seconds left in the third, Nover is inches away from submitting Escudero but Escudero escapes. This fight goes to decision. The winner and "the ultimate fighter" in the lightweight division, Efrain Escudero.
Congratulations to both Ultimate Fighter winners
Ryan Bader and Efrain Escudero
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Friday, November 28, 2008

UFC 92 The Ultimate 2008 fight card and predictions


I am anxiously awaiting UFC 92, the fight card is outrageous. The whole night is lined up with great fights.
-Date: 12-27-2008
-Location: MGM Grand garden arena, Nevada
-Event: Pay per view live
I'm a big MMA fan and i follow the UFC religiously so i figured i would post the fight card for the night and give some predictions.

1.Cheik Kongo VS Mustapha Al
I am going to have to go with Cheik Kongo, he has more experience. Mustapha has not faught anyone we would consider a great fighter. With that being said, i predict Cheik Kongo will win with either submission or KO.

2.CB Dollaway VS Mike massenzio
I am not too familiar with either fighter to be quite honest. Both have almost the same amount of pro fights, same height, reach, and weight. Do not underestimate this fight, this fight may very well be the most important fights in both guys carreer so expect a hell of a fight.

3.Wanderlei Silva VS Rampage Jackson
This is the fight im mainly looking forward to. Silva and Jackson have had 2 previous fights and jackson lost in both. Now your probably thinking, this should be any easy prediction, Wrong! These fights took place a long while ago, Jackson about a year ago has defeated the great Chuck Lidell whom just recently defeated Silva. This one is definately going to be a hard one to call but im going to go with the "axe murder" Silva. In his last fight against Jardine i think he proved that he still has it going on. I will say Silva will win by KO.

4.Antonio Nogueira VS Frank Mir
The two coaches on the hit series "The ultimate fighter" finally face off. Now, Nogueira definately has the experience on this one. On the other hand Frank Mir is young, strong, and is coming off of a big win over Brock Lesnar. I am not a big fan of Mir, i think he is way too cocky and is not the greatest fighter around. Nogueira is more humble and has proved time and time again that he is a great champion. I am going to go with Nogueira on this one, if he loses i will be upset lol. i will predict the win will be by submission.

5. Forest Griffin VS Rashad Evans
The fight of the night, Griffin is defending his title against the undefeated Rashad Evans. Yes i think Griffin is a great fighter, one of the best to do it...but, Im going hands down with Evans. Rashad Evans is coming right off of a huge KO over the "iceman" Chuck Lidell and remains undefeated. He has yet to take an "L' and i just dont believe hes ready to take one yet. I think he will leave UFC 92 as the new champion. I see this being a great fight, and possibly going to decision.

Feel free to comment and discuss, i am always open to talk MMA.

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