Anaerobic vs Aerobic Conditioning

Our conditioning program will focus on two separate, distinct forms of training. We must target both our anaerobic and aerobic systems. Anaerobic training means to conduct an activity without oxygen. Anaerobic events, such as boxing, wrestling, and grappling, require muscles to contract at maximum intensity for short periods of time. An example would be a combination thrown in boxing or a take down in wrestling. Combat athletes MUST train anaerobically Aerobic exercise is classified as low to...

Divebomber Pushup

The Divebomber Pushup is one of the best Bodyweight exercises available. This exercise will effectively strengthen the upper body unlike any other pushup. This exercise is excellent because of the vast range of motion that is involved. It is important to practice bodyweight exercises that target as many muscle groups as possible in a single, coordinated fashion. The Divebomber Pushup is a perfect example 1. Begin with your feet wide apart. Your butt will be pointing up with your head looking...

Aerobic Training Routines

Aerobic training should be performed 2 or 3 days per week. Ideal examples of aerobic training include running, swimming, bicycling, and extended jump rope sessions. Try to exercise for 20 - 30 consecutive minutes. For example try running 4 or 5 miles. You can also incorporate sustained running into your aerobic training. Conduct your sustained running distances for 1 or 2 miles. You can begin with 1 mile of low intensity running, follow with 2 miles of sustained running, and conclude with 1...

How Much Fat Carbohydrates And Protein

This topic will always be the subject for debate. There are those who attempt to completely remove carbohydrates from their diets and others who completely remove fat. Others eat primarily protein with only small amounts of carbohydrates and fat. Do any of these methods make sense The answer is simple. NO Not if you wish to train your best, kiss ass, and recover. Regardless of your sport, competition, or training objective, carbohydrates will always be your most efficient form of energy. This...

Do Not Skip Workouts

Let's face it, as human beings we are going to have good days and bad days. No matter your motivation towards life, there are days when you will be challenged. You may be tired or sore and do not want to train. Maybe you stayed out late one night and do not want to run the next morning. Your mind will start talking shit to you, encouraging you to go back to sleep. I can remember training at a camp in upstate New York with Light Heavyweight title challenger John Scully and 1996 US Olympian...

Forget The Bullshit

Thigh Swings

Now that we know the importance of core strength, let's look at how we achieve this goal. First and foremost, you can forget about all the bullshit that you are accustomed to reading in fitness magazines or seeing on TV infomercials. Everyone wants to sell you a new miracle abdominal strengthening device. Forget about this bullshit and let's get down to business. You do not need ANY equipment to develop a powerful, functional core. The Warrior's core routine will give you a six-pack while...

Chinups And Pullups

One of the easiest ways to spot a Warrior is to see him hanging from a chin-up bar. Chin-ups and Pull-ups separate the men from the boys (or for our female readers, the women from the girls). Most people stay away from the bar because these exercises are difficult. It is much easier to play with a barbell than to pull yourself over a chin-up bar. Before we get into the specific exercises, let me once again remind you of Paralysis by Numberalysis. Chin-ups and Pull-ups are two of the most common...

Additional Supplements

OK, we know that a vitamin and mineral supplement is essential. Let's look at some other supplements that can help take you to the next level. Protein Powder Drinks - Warriors need more protein than the average person. The body's tissue is made from protein. Protein is required for muscle growth and repair. Protein deficiency will lead to muscle soreness and fatigue. Select a protein shake low in sugar. Glutamine - Glutamine (also known as L-Glutamine) is the most abundant single amino acid in...

Explosive Circuit

10 Knee to Standing Jump + Star Jump 20 Stop, Drop and Roll (10 in each direction) With the exception of Handstand Pushups, all of the movements in this explosive circuit are plyometric exercises. Earlier, I mentioned that plyometric training emphasizes quality not quantity. This circuit differs from our traditional conditioning and strengthening routines. This routine never exceeds 25 repetitions per exercise. The purpose of this routine is NOT to develop stamina, rather to develop explosive...

Slow And Steady Wins The Race

Do not be in a rush to reach Warrior Status. It takes time to be the best. As long as you focus on CONTINUOUS IMPROVEMENT, you will eventually achieve all of your goals. Plan your routines ahead of time and track your progress. Suppose that your goal is 100 consecutive pushups and you can currently do 50. Add one repetition per day and you will reach your goal in less than two months. Add one repetition every other day and you will reach your target in four months. Four months will fly by. Put...

Every Day Will Not Be Your Best

Balance your intense training sessions with lighter days. You cannot max out every day. Over-training is as bad as under-training. Your body requires rest to perform at peak levels. Listen to your body. No one knows your body better than YOU. If you believe you are over-training, try the following. 1. Take your resting pulse in the morning. 2. Take your pulse again the morning after an intense training session. If your pulse is 10 or more beats per minute faster than its normal rate, your body...

The Voice Within

Each moment of your life presents an opportunity to improve your ability. Throughout each and every day, we have conversations with ourselves. The little voice inside your head never stops talking. You must use this voice to your advantage. Do not allow your conscious and subconscious mind to convince you of your inability to succeed. Rather, talk to yourself in a positive way. Tell yourself that you will be the best and do not allow anything to stop you. Many people who lack confidence are...

Wrestlers Bridge

Wrestler Bridge

The Wrestler's Bridge is one of the most effective neck strengthening exercises. Bridging will increase flexibility while strengthening the back, neck, and legs. There are several variations of the bridge. Please note that you should NOT perform any of these exercises if you have preexisting neck or back injuries. If you feel pain at ANY time, stop immediately. Always consult with a physician before starting a new exercise program. this version, I rest my weight on my forehead. I hold this...

Overcome Failure

Perhaps you lost your last competition or failed in your attempts to achieve past goals. Use past failures to add fuel to your fire. When I fail, I remind myself of how bad it feels to come up short of my expectations and desires. I convince myself to never lose again. True champions use failure as a steppingstone to success. If you have failed in the past, analyze what you did wrong and what you can do in the future to prevent repeat occurrences. Convince your mind that you can accomplish...