New workout

Howdy y'all, just dropping a quick hello and posting a new workout. This little ditty uses the much under-appreciated overhead squat. This is an amazing back strengthening exercise, maybe the best full back exercise ever invented! Anyway, try these on for size:

"The Buster" (Advanced)

15-overhead squats (45 lbs)

200X- skips (with skipping rope)

5-pull-ups

20 Push-ups

Perform this circuit 5-rounds for time

For those that are looking for something a little less punishing, try the intermediate Buster.

Intermediate Buster

15-Overhead Squats (holding a broom handle)

100X-Skips(with skipping rope)

20-Sit-ups

15-modified push-ups

5-rounds for time

So there it is........someone needs to pick up the gauntlet and pound out one of these babies! Who is going to do it? The first person to bust one out and post a time get's a prize.

Got a sweet video here of two of K-1's finest in an amazing duel. There simply is not better stand-up fighters than the 154-pound weightclass of K-1 max. These guys have almost flawless technique, amazing defense and range. Well worth a view if you have a spare 9-minutes.

http://www.youtube.com/watch?v=0Qq8s-Rw4NA


Cheers,

Velocity

New workout

This is a tough little workout for people who are short on time but want a challenging full body beatdown.

I will list both a hard and a harder version.

Note: A front squat is an excellent way to challenge the quads, lower back, and abdominal region. It is important however to make sure the elbows are held high while holding the bar. This focuses the weight onto the core and forces the lifter to maintain much better posture through the lower back.


Hard

5-rounds for time of:

20-squats

20-back extensions

20-modified push-ups

Harder (much harder)

5-rounds for time

20-Front Squats (45-65 pounds)

20- Back extensions (holding 5 kg medicine ball at chest height)

20- Push-ups ( blocks are optional)


This is a tough little workout but the results are well worth the pain and suffering.

The next "big thing"

I have been astounded but not neccesarily shocked by the enormous growth of reality based MMA fighting. The UFC has become a social and media juggernaut in two short years.

I remember renting videos in Victoria long ago of UFC events and feeling slightly embarrassed. The friendly staff at Xanavision video almost certainly regarded me as a weirdo and gave me knowing smiles as I skulked out the front door. First off, I was the only person I knew who watched the UFC and almost certainly the only person I knew who regarded it as something more than a human "cockfight". Coming from an extensive wrestling background I was immediately impressed and vindicated by the success of wrestlers in mixed martial arts competition. Watching the UFC was my private vice......something I did not really tell people.

However, much has changed since 1997. The UFC is massive and MMA-fighters are widely recognized as being some of the most highly conditioned and well-rounded athletes in the world. They have evolved from being "thugs" to well paid "professional" athletes. The sport itself has adopted many key policies including strictly defined weight classes, stringent rules, and safety measures designed to ensure the protection of the athlete. In short, MMA has become a legitimate recognized sport with rules, and associations, and god forbid..........agents.

The question now is "what's next"? What is the new outlaw sport that will be condemened and villified? I believe it might just be a progression of what we have seen from the UFC. I for one believe it will be reality based weapons fighting. Yes indeed!

The only natural progression of MMA is to add an increased degree of reality. This reality is the addition of a weapon, a stick.....or two, a staff, rubber training knives. This style of fighting closes the gap, it incorporates weapons, disarmament, and reality based un-armed fighting (like the UFC). It will truly attempt to answer some questions, questions like...."what is the best way to deal with a knife attack?"

It is still largely underground but will make big strides as the UFC gains more acceptance and becomes another mainstream sport. Check out this clip of the Dog Brothers, a stick fighting movement out of California

http://www.youtube.com/watch?v=C6EZE_rmsQs

Until next time....