Blog Archives

Wall Crawlers

Hey guys! Another instructional today for ya.  This is another fun one, especially on those “Push” days.  This is going to smoke your core, your horizontal push, and your vertical push like crazy.  They’re called……

wallcrawlers

 

The movements are simple: a push-up followed by a handstand push-up.  Where the real challenge comes in is the transition between the two.  You start off in a standard push-up position with your feet right next to a wall.  After completing the push-up, you maintain that plank position and begin walking your hands back while simultaneously walking your feet up the wall until you achieve the handstand position.  From them perform your standard handstand push-up, then walk it out back to the regular push-up position.  Confused? Yeah, me too.  Here’s a video to help clarify:

As I mentioned earlier, this combination movement hits on both vertical and horizontal pushing planes of motion as well as giving an incredible core workout due to the fact that you must maintain a rigid core throughout.

I DO NOT recommend this movement for beginners as the core demands are very high and the handstand push-up is an advanced technique.  For experienced lifters or athletes, this would be a great choice to get the heart rate up.

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Burpee High Pull

Hey guys! Quick one for you today.  Here is another installment in my FusionFit series I did for Mong Phu during my time as the intern strength and conditioning coach over at Fusion Mixed Martial Arts.  This one is explaining the Burpee High Pull.

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For anyone who has performed a burpee before, you already know they have a high metabolic demand…aka they suck!  Sure 5 or 10 isn’t the end of the world, but 5 or 10 followed immediately by another exercise then back to the burpees?  Now you have a recipe for sweat and progress.  But what about the elite athlete who has trained their body to scoff at the simple burpee?  This is where things get fun for someone like me.

There are a plethora of innovative ways to increase the difficulty of the burpee such as a burpee pull-up, burpee broad jump, etc etc.  The list could go on and on.  One of my personal favorite iterations of the burpee is the burpee high pull.  You begin with a standard burpee but with a sand bag (or dumbbells) in your hands.  Drop down just like normal, but on the up phase, instead of just getting to the standing phase and dropping back down, you deadlift the sandbag off the floor and pull it vertical to about chest/chin level depending on your ROM restrictions.  Now even this has a couple different ways to perform the same movement. With a lighter weight, you can use all arms/shoulders the perform the high pull, or you could use a heavier bag and utilize violent hip extension to thrust the bag up to the high pull postion much like the olympic lifts.  Your choice really just depends on what your training goal is.

These are a great way to add yet another stimulus to your already demanding burpee.  I wouldn’t recommend these for a beginner or novice client, but once they are ready, it’s a great tool to use to rev that heart rate up.

Have fun!

-Weakness into Strength-

Mixing It Up: Music Choices

I’m not sure about you guys, but when I hit the gym, I try to do everything I can to maximize that day’s workout.  An integral part of that for me is my music selection.  Whether I am working on my Oly lifts that day, power lifting, WODing, etc etc etc I have certain bands that flip the beast mode switch for me and send me Super Saiyan.  Today I wanted to share some of my favorites in hopes that maybe I can broaden your musical horizons, or at very least get you busting out a few more reps,  lifting a few more pounds, or burn a few more calories than yesterdays workout.  So here they are!

Power Lifting:

For power lifting, I find slow to mid-tempo stuff to work best.  It’s got to be heavy and it’s got to be angry.

Bands to Check out: The Acacia Strain, American Me, The Abominable Iron Sloth, Bongripper (check out Hail and try to tell me you didn’t start to bob your head to the beat)

WODs/AMRAP/Rounds/etc:

Anything I do at high intensity for time has to have some fast, loud and heavy music accompaniment. These bands are great when you need the tempo to match your work output.

Bands to check out: Terror, Trap Them, Converge, Disfear

General Good Stuff:

The Minor Times, Extermination Dismemberment, Devourment, Bacchus, Cursed

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Got some personal favorites? Share them with the rest of us so we can check them out!

“Maximum Output @ Optimum Efficiency”

MOaOE

Today’s topic can be utilized in almost every aspect of your life.  Whether it be on the job or at the gym, that goal is to complete the workload in the best way possible.  That’s where my little slogan, “Maximum Output at Optimal Efficiency” (trademark coming!) stems from.  Let’s say, for instance, you work a desk job and you have to complete a huge stack of paperwork before you can go home that day.  Theoretically, if you got it done early, your job requirements for the day would be fulfilled and you could head home.  So tell me, are you going to go about it with a slow, cumbersome approach or are you going to figure out a way to streamline the paperwork to get it all done ASAP.  I’m pretty sure 10 out of 10 people would agree, streamline is the way to be.  In order to achieve maximum output, you must optimize your efficiency.  This will allow you get it all done in a timely fashion and head home.


Now let’s take this slogan to the gym.  Same idea.  If you want to have the best workout you can, you need to make every moment as efficient as possible.  No wasted energy, no wasted reps.  Crossfit has this philosophy on lockdown.  Everything they preach is geared towards moving the human body in the most efficient manner to maximize the individual’s output.


Although I am suggesting working in the most efficient way, I am in no way advocating laziness!  Remember, we’re talking maximum output here.  You are cramming a huge workload into a small time frame (in the office or in the gym, follow my ramblings with whatever mental picture best helps you understand!) and therefore you must be willing to stay on task, on point, and strive to achieve.  Efficiency is not an excuse to cut down your work intensity.  Keep your intensity at a high level with optimum efficiency and you will see tremendous results!

Make Your Weaknesses Your Greatest Strengths

So tonight, for those of you who were able to make it to my conditioning class, I shared a personal story about how I realized too late something I should have worked on more.  I asked you all to try to think of at least one facet of your MMA game that you know you avoid because you aren’t that strong with it and share it here under the comments.  This is your chance to get it off your chest and allow myself and your fellow brothers here at Fusion to help you make your weaknesses your greatest strengths.

Below is a cover photo I made that you are all free to snag and use as your cover photos on facebook if you like!

weaknesstostrength