Battle of the Beasts!

Check out “Battle of the Beasts” Amateur Muay Thai Fights, April 10, 2010 presented by Andy K Promotions. If your interested and/or involved in Muay Thai then this is a great place to see a well organzied, well run event.

MMAWOD: Train 4-6 hours before or after your MMA training.

For Stand-up, Clinch and Ground:

Deadlift: 5-5-3×5 @ 75%
Increase weight for the first 2 sets of 5. Then work at 75% of your max for 3 sets of 5 reps. Example of this workout: If my max is 300lbs then my 75% is 225lbs. I would do this for 3 sets of 5. My previous 2 sets of 5 reps would be something like 205lbs for 5 and 215lbs for 5. Then start my 3×5 @ 75%. Also before starting your 2 sets of 5, make sure you warm up well increasing weight slowly.

Finish with: 10-9-8-7-6-5-4-3-2-1 reps of
Kipping Pull-ups
Kettlebell Swings
Example of workout: 10 Pull-ups, 10 KB swings. 9 pull-ups, 9 Kb swings, etc until you get to 1 and 1 rep of each.

Deadlift: 5 things for the deadlift to remember:

1. Stance

2. Grip

3. Shins Vertical

4. Chest Up

5. Pull

Stance: set your feet hip width apart with toes slightly pointed out. Once your stance is set, GRIP the bar evenly and an inch or two outside of your shins/legs. After gripping the bar, look to make sure your shins are vertical/straight up and down. By doing this, have your hips above your knees and you should feel a stretch/tension in your posterior chain muscles (hamstrings, glutes and lower back). Weight should also be distributed from the middle of your foot back to your heels. Next, CHEST UP: Force your chest up and out and this will line your back right and eliminate the rounding of your back. Keep your head neutral, take a big deep breath, and PULL. Full extension in your hips at the top of the lift. 2 ways you can lower weight to the starting position: By reversing the movement or just drop it if you have bumper plates.

On a side note, expect some improvements to this site in the near future. I have some bigger and better ideas stirring up for you all. Train hard and have fun! Aloha.