MMA Machine

Lazy Man's Mixed Martial Arts Workout

2008-01-21T12:29:00.000-08:00

Many of you come home from an exhausting day at work only to find that you still need to train. Your motivation is low and your tired, you decide tomorrow will be a better day to train and take the night off. Tomorrow comes and the same thing happens you miss your workout. Here are some tips to help you survive those days so they don't become a habit and your overall downfall.

Train while watching TV an example of this would be during each commercial break do an ab routine or duck walk around the house as the commercials are on. While watching your shows lean up against a wall and go into a seated squat position and hold it for 2 minutes for starters performing 6 sets then increase your time by 30 seconds for future workouts. Training while zooming out on the TV is a great way to "temporary fix" low motivation episodes.

Changing Your Mixed Martial Arts Cardio Routines

2008-01-14T12:25:00.000-08:00

To get the most effective cardio workout results change your routine up on a regular basis. On day 1 jog as you would normally do. On day 2 jog while wearing a weighted pack back on. You can stuff your backpack with anything such as weight plates, rocks etc just make sure the back pack is strong enough to hold all that weight. Day 3 run on an incline backwards this can be done on a treadmill or up a slope/hill.

On day 4 hit the track jog 1/4 of the way then sprint full speed another 1/4 then drop squat and duck another 1/4 then run backwards for the 1/4 and do it again. Day 5 you can swim and run in the pool. Day 6 skip rope changing variations of the timing for 3 minutes immediately after that start shadow boxing for another 3 minutes then hit the mat with a partner for another 3 minutes for a sparring match. This type of training will give you well rounded cardio endurance for your next mixed martial arts match.

Hitting Two Birds With One Stone Mixed Martial Arts Exercises

2008-01-07T11:42:00.000-08:00

I believe that training doesn't have to always be time consuming, that if you can kill two birds with one stone than why night. I put this principle into practice in whatever I do such as jogging and listening to audio to help improve my confidence levels in my MMA game at the same time. I am training in cardio and in my fight mindset all at the same time.

I also can do this in the gym where instead of doing one exercise of a certain body part one at the time I work two or even three body parts while doing one exercise. Here is an example when doing jack knife sit ups I place a weighted duffle/sand bag on my forehead and another at my feet as I bring my feet and head up I am not only working my abs but on strengthening my neck as well. By exercising in this manner time doesn't have to be an issue. You cut down time at the gym, leaving you more time in your day to do other things.

Mixed Martial Arts Is About Commitment

2007-12-31T10:42:00.000-08:00

Commitment a word many people do not like to use but is vital to your success in your mixed martial arts game and in life in general. By having commitment in your training and mixed martial arts fight plan you give yourself more momentum and opportunity to win. By being committed in your attack your energy and momentum moves forward, and your opponent in the ring will feel it making him less likely to able to counter and deflect your attack.

By having commitment in your MMA fight plan you don't give yourself subconscious excuses to lose because you are always moving forward, are in control of the situation and are setting the pace of the fight. By having a mindset like this you will find that your mixed martial arts game will will improve and so will your success in life.

Traits For Becoming A Successful Mixed Martial Artists

2007-12-24T10:27:00.000-08:00

The first thing I notice about successful mixed martial arts athletes is that they have a sense of humor. They simply do not beat themselves up over there mistakes in the ring. They were able to laugh at circumstances, and they were able to laugh at themselves. Making it easier for themselves to learn from these mistakes.

The second thing I found out about this group of successful MMA athletes is that they did not achieve their success through pedigree, but through hard work. That's right, another example that if you put your mind to it, work hard and get in the right situation, you can achieve great things! They train long hours and are disciplined in there training.

The third thing I noticed is that they are learners. They were always engaged in the learning process. They remain teachable even after achieving success, ask questions and apple the material to their art. They want to improve in any way that they can and are not afraid to ask for help because there ego are in check. None of them was above learning from a peers.

The same things that can make you a success as you apply the principles to your own life: A sense of humor, hard work, and a desire to learn from your mistakes.

Mixed Martial Arts Quote Of The Day

2007-12-17T11:23:00.001-08:00

"To win without risk is to triumph without glory." -- Pierre Corneille

Mixed Martial Arts Conditioning

2007-08-06T10:20:00.000-07:00

Check out Randy Couture's Circuit MMA Weight Training Routine http://tinyurl.com/2ry3ra

Mixed Martial Arts Medicine Ball Throws

2007-07-23T10:15:00.000-07:00

Here is an exercise that can help condition yourself to absorb more blows to your body and face. Grab a partner and lay flat on the floor face up and have him drop the medicine ball onto your body and face. When dropping the medicine ball onto your face have him drop it at a closer range, for when dealing with blows to the head and face you do not want to have to much impact due to preventing any type of brain damage. If you can't get a partner simply lay on the floor yourself and drop the medicine ball on yourself in the same fashion. Till the next time train hard and safe.

Mixed Martial Arts & Sledge Hammers

2007-07-16T11:42:00.000-07:00

Here is one of many different exercises you can do using a sledge hammer. Use either with a one or two handed grip when doing these overhead and side arm swings. Make sure you are in a safe area isolated area where no one is around. It is best to hit larger objects such as large tires. This exercise is great for conditioning and work your grip, abs and legs. Try doing 20 overhead swings followed by 20 side swings from the left and 20 from the right.

In future posts I will go over other tools around your home to help condition and improve your mixed martial arts game. Remember the size of your muscles doesn't equal strength. Train your muscles to have strength endurance for that's what really matters in the ring not swollen bodybuilder muscles that are only good for very short periods of time.

The Winners Edge

2007-07-09T23:03:00.000-07:00

Every moment in the day we are always talking to ourselves and we seldom realize it. We all have a running commentary in our heads on events and our reactions to them. Here are some thinks to be aware of:

*What are you saying to yourselve silently are you positive or negetive? a coach or critic? Be aware of the silent conversations you have with yourself. Are you a nurturing coach or a critic?

*When you fail, is it a learning experience, an isolated event, and a stepping stone instead of a situation you beat yourself over.

*When you have even a small success, do you reward yourself by feeling pride rather than lucky.

*When you receive a compliment for any reason, simply respond: "Thank you." and accept it.

Remember to keep the running commentary positive in your head and remain teachable to be the best mixed martial artist you can be.

Failure Or Temporary Defeat - You Decide

2007-07-03T23:37:00.000-07:00

"Nothing in the world can take the place of persistence. Talent will not, nothing is more common than unsuccessful men with talent."-Charles Swindoll

Persistence is a state of mind and is a direct result of habit. Your are the master of your own fate. Persistence is the key to your success in the ring and in life in general. Nothing beats persistence. The most common cause of failure is the habit of quitting when you are overtaken by “temporary defeat”. Most people quit just steps away towards obtaining there goal, not realizing how close there where if they just hung in there. You are in control of your destiny because you control your thoughts. You choose all the thoughts that enter your mind. So when you think you can’t revisit a former victory that you had. Every obstacle is just a stepping stone towards your success in the ring and outside in the real world, if you choose to learn from your mistakes and persist. Ask yourself honestly how bad you want to achieve that goal i.e. title belt.

Here are some tips on gaining persistence in your life.

Knowing what you want is the first and most important step.

Have a strong motive and remind yourself of it everyday.

Have an intense desire to obtain your goal.

Believe in yourself that you WILL achieve your goal.

Gain knowledge from your team members such as coaches and conditioners who will help and push you to become the best fighter you can be.

“I am the master of my fate, I am the captain of my soul.”-William Henley

Take an honest look at where you stand with persistence in your fight career and what you need to do to be the best MMA fighter you can be. Talk to people who have gone through those same obstacles and overcame them and ask how they did it. Read biographies on your favorite fighter’s and their obstacles to put perspective on the fact that everyone goes through “temporary defeat”. Remember it’s only temporary it’s your choice if you want to give up and make it into a failure.

Mixed Martial Arts Wall Of Fame

2007-06-18T13:17:00.000-07:00

Do you ever think that some mixed martial artists are vain and egocentric because they dedicate an entire room in there home with pictures of themselves or medals, belts and trophies that they have won in there mixed martial arts careers. Well to tell you the truth they are not vain. What they are actually doing is reinforcing in there subconscious past victories that they have won. which in turn builds there confidence and performance levels as a mixed martial arts athlete.

So the question is do you have your own wall of fame in your home? If not make one. Place those medals, trophies, certificates and photos of yourselves in a room dedicated to you. If you have no medals to display no worries, instead place photos of your mixed martial arts idols on the wall. This will reinforce in your mind there attitudes on what makes a champion mixed martial artists and subconsciously ingrains winning attitudes inside your brain bringing out the best in you in the long run.

"If you can tell me who your hero's are, I can tell you how you're going to turn out in life"-Warren Buffett

The Size Of Your Thinking Is The Size Of Your Results

2007-06-11T23:15:00.000-07:00

The losers limp is the pre excuse you give yourself on why you are going to fail before you even begin a task. Unsuccessful people love having alibis and using the saying “if only”, so they have an excuse to explain there failures in the ring and outside of it. The size of your thinking is the size of your results. Some reasons why people have the losers limb can vary from individual to individual from fear of success, issues from there past or they let the negative people’s opinions control their thoughts. Ninety-five percent of failure is usually based on fear of success. Everything we fear is learned which means we can unlearn it. Bottom line you are just giving yourself reasons to fail or not to try at all.

“You either have excuses or results”

Below is a list of “if only” alibis take an honest examination of yourself and see if you use any of these alibis in making excuses for yourself when it comes to training, in your fight career or in life in general.

If only I was younger
If only I had more time to train
If only I was bigger
If only I didn’t have a family to support
If only I had more money
If only I knew good trainers
If only I didn’t care of what people think
If only I had the talent of some people had
If only I didn’t have to work so hard
If only I lived in a big city
If only I wasn’t out of shape

The list can go on and on. Having alibis will be fatal to your success. Listen to your thoughts and what you are saying to yourself. Having alibis’ is a habit that can be broken through constant practice and analysis.

“ The first and best victory is to conquer self. To be conquered by self is of all things the most shameful and vile.” -Plato

Your Habits Will Determine Your MMA Future

2007-06-04T11:44:00.000-07:00

We all have dreams, desires, goals and it’s great to daydream about what it would be like holding that title belt high in the air feeling the energy of the crowd cheering you on. Back to reality now and here’s a question for you. How much time do you put into a day to make that dream come true? The time you spend training or doing something productive to get closer to your goal or dream, compared to sitting on your couch watching TV.

Don’t get me wrong daydreaming can be productive if you know how to creatively visualize. Realize that your habits will determine your future. Successful people have successful habits, unsuccessful people don’t. To get your dream to materialize you need a plan to structure your time into productive slots. All successful people have a plan, follow it, and gauge their progress by it.

Work towards making the majority of your time being productive towards your goal, i.e. training and conditioning, read and view material that is going to help you become a better fighter such as viewing video of your fights and your opponents to see what you need to work on. It's All About Where You Put Your Focus

Ninety percent of your focus and energy should be directed at your fight plan and career if you want to succeed in the MMA world or in any goal in life. Instead of coming home from a long day at work kicking back with a beer and watching the game, put on an instructional dvd to help you learn new techniques or improve on your speed or power. Go to the gym left weights, do cardio, strength train or work on techniques with your sparring partner.

During work or on your way home visualize yourself in a match performing a technique you have recently learned, so it becomes ingrained in your subconscious and is in your arsenal. Build on your strengths, not on your weakness. There are three kinds of people, people that make things happen, people that watch things happen and people who say what just happened. Which one are you?

So if you keep asking yourself why your fight career isn’t happening take an honest inventory of yourself because it’s about were we put the focus in our life that determines were we are going. If you keep on doing what you always done you’ll keep getting what you always got. Making your dreams become reality is not about luck, or “if it’s meant to be it will happen”. It’s not hocus-pocus; it’s all about were you put your focus.

The Three Horsemen

2007-05-28T11:30:00.000-07:00

Self doubt, indecision, & fear the three horsemen that destroy your chances for success. If you have one of these feelings the other two are nearby. If you have doubt in your abilities as a fighter or are incisive on how you are going to fight your opponent, fear will automatically kick in & take over. Your chances of being victorious before even entering the ring will be knocked out. These emotions will effect your performance due to the mind / body connection. You will hesitate on fully committing to your techniques & combinations while fighting. You will telegraph your movements due to indecision and your speed of your techniques will slow down due to being stiff & rigid.

Like animals, which sense fear, humans are no different. The vibrations of fear pass from one mind to another just as quickly & surely as a human voice. Your opponent across the ring will sense your fear and use it to his advantage. The three horsemen need to be mastered before claiming your title in or outside of the ring.

Here are some tips

-Think from your opponents mind, what would he do?
-Watch & analyze your opponents fights to get a sense of his game plan
-Focus & remind yourself of your strengths as a fighter.
-At night before going to sleep rehearse your fight plan in your mind & what you will do to counter attacks
-Have a flexible fight plan ready in your mind & stick to it

"In order to achieve victory you must place yourself in your opponents skin. If you don't understand yourself, you will lose 100% of the time. If you understand yourself you will win 50% of the time. If you understand yourself and your opponent you will win 100% of the time."

Tsutomu Oshima

Mixed Martial Arts Punching Conditioning Exercise

2007-05-22T11:06:00.000-07:00

Here is an exercise that will increase the speed and strength of your punching power. get a hold of either a large tire or heavy medicine ball the heavier the better. Now throw it 25 times against a solid concrete wall as fast as you can. Go and box a full round with your sparring partner immediately after doing the exercise.

After the round is complete run back to the wall and perform 25 tire or medicine ball throws again. When completed go on the mat and have your training partner mount you and try to reverse your position, have this round last a minute and a half. When all is said and done your punching power will increase (even though most of your power should be coming from your hips) your stand up and ground endurance, arm strength and mental strength will also increase dramatically.

Variety Is The Spice For Mixed Martial Art Life

2007-05-14T12:50:00.000-07:00

Variety in your exercise routine will give you greater and quicker gains in your mixed martial arts game. Try changing your routine every 5-6 weeks so your muscles do not become accustomed to what you are doing. You can also change your abdominal routine everyday of the week, giving a rest period on the 7th day then restart your routine (don't just do the same exercise day in and out) Keep in mind you can also mix up your exercise routine with different elements all at once such as weight training then do some cardio such as running, back to strength by doing some isometric exercises then immediately go to the mat and grapple with an opponent. By changing things up you use different parts of the muscle group plus you push yourself much further than sticking to the same old routine. You will find your endurance and strength will increase twofold, improving your mixed martial arts game greatly turning you into an ultimate fighter.

No One Achieves Greatness Alone

2007-05-07T10:42:00.000-07:00

Take a look at all of your fighting idols, each one of them has a team of trainers, role models and idols that they respect and look up to on there team pushing them to be there very best. We are a direct reflection of our idols, peer group or team. If your fight team is filled with unfocused, unsupportive people with negative attitudes that do not give you the discipline or support you need, you will unconsciously take on the same attitude and get no where in your fight career. You will not believe in yourself, be motivated to train and will not become the best you can be inside and outside of the ring.

Choosing your idols, role models and fight team members should be taken seriously. We take on the attitudes of those we look up to, respect and interact with. Choose your fight team wisely in regards to everyone on your team being positive and supportive so that you can achieve your goal. Each member should push you to your limits that you thought you could never rise to because they give you strength and encouragement when you feel like giving up and you feel that you can not go any further.

“If you can tell me who your hero's are I can tell you how you're going to turn out in life” Warren Buffett

This quote hit the nail right on the head, we take on the attitudes and beliefs of our peers and hero’s. That is why it is important to have focused, positive and supportive people around us and to rid ourselves of anyone who brings us down. That is how to achieve and obtain a high level of success in our fight careers and in life in general. Champions are made up by a team/group who contribute their knowledge and effort for the attainment of a definite goal or purpose “ THE TITLE BELT” It’s important and essential that your team is this way for you to be a champion. Choose to associate with people who share common goals and have a strong desire to contribute to the overall effort.

Trail and error is part of the process. Sort out what strengths and weakness’ you have when it comes to your fight game, look for individuals to help you eliminate your weakness’. Sort out each team member’s strength’s and weakness’ and in fine tuning your plans each team member should have a specific purpose or responsibility to make you a better fighter and bring out the best in you and your abilities in the ring and outside of it.

Mixed Martial Arts Tricep Push Ups

2007-04-30T17:34:00.000-07:00

We all know how to do regular push ups. Well here is a push up exercise with a twist which will work your triceps blasting them to fatigue. Go into a regular push up position but instead of having your elbows pointed sideways have them point downwards towards your legs so the elbows are underneath or to the sides of your ribcage. This will better isolate the triceps when you bring yourself down. To increase the intensity lower yourself on a 5 count, hold for a 5 count and up for a 5 count. Your triceps will definitely feel this exercise.

Mixed Martial Arts Motivational Quote

2007-04-25T21:59:00.000-07:00

"If you're not making mistakes, then you're not doing anything" John Wooden-Hall of Fame Basketball Coach for UCLA

Mixed Martial Arts Chin Conditioning Tip

2007-04-23T10:24:00.000-07:00

If you have a weak chin you know how easy it is to get knocked out by a blow. We have seen it countless times with fighters in boxing and mixed martial arts, getting an upper cut to the chin and being knocked straight out. The problem is not actually the chin but with having a weak neck. You see when you are hit on the chin by a blow the head tilts backs cutting blood flow and oxygen to the brain immediiately causing you to get knocked out.So how do you toughen up your chin or most importantly your neck muscles?

By performing resistance exercises for your neck an example exercise would be to go on your hands and knees, face down on the ground, have a partner place his hands on the back of your head and resist you as you try to bring your head up. Perform 4 sets of 15-20 reps to help build more strength in your neck muscles. This will help prevent your head from being jarred back quickly making it harder for you to get knocked out.

Mixed Martial Arts Motivational Quote For The Day

2007-04-16T09:53:00.000-07:00

"Success is much more than winning. Success is rising above mistakes, failures, hardships, heartaches, setbacks and pain." Matt Furey

Muscle Endurance For Mixed Martial Arts

2007-04-12T13:42:00.000-07:00

If you have ever done a mixed martial arts match you know how important muscle endurance is to the success of your match. Being a mixed martial artist you use two different groups of muscles when your fighting, one with your stand up game and the other when you are grappling. So gearing your training around these two concepts is vital to your success.

So how do you go about gaining muscle endurance and strength to help you elimate fatigue to out last your opponent? By performing isometric exercises, lets use push ups for an example. Perform them in a slow controlled manner, from the start position lower yourself on a 5 count till you nose hits the floor, hold the postion for another 5 count then begin raising yourself on a 5 count and repeat, if you find that a 5 count is easy increase it to a 7 count instead.

You can also use slow and fast muscle twitch exercises while performing your isometric exercises by when coming up from the push up position instead of doing it on a 5 count do it in a quick exposive manner. You can also vary your speed, timing, hand positioning, use free weights to give you more varity in your exercise routine and better work your entire muscle group.

MMA Grip Conditioning Exercise

2007-04-10T22:27:00.000-07:00

If you want to increase your grip strength for your mixed martial arts matches here is a simple yet effective tip on how to strengthen your grip. Fill an old army canvass duffle bag with either dry cement or sand to make it heavy. Now I suggust doing this exercise outside or in your garage in case things get messy. Now grab the bag and begin tossing it to the side, back and in front of you. This gives more realism of the feel of actually grabbing onto someones clothing and grappling with them, then just using regular resistance hand grips to strengthen your grip.

It's not the size of the man in the fight...it's the size of the fight in the man that counts.

Norm Bettencourt

The Boiling Point For A Mixed Martial Artist "212 Degrees"

2007-04-10T09:54:00.000-07:00

Put a pot of water on the stove at 211 degrees, what do you get? Warm water. Increase the temperature by 1 degree to 212 and now you get boiling water, boiling water creates steam, steam causes locomotives to go up mountains. So by giving that extra 1 degree you never know what you are capable of.

It's not the size of the man in the fight...it's the size of the fight in the man that counts.

Norm Bettencourt

Making Your Own MMA Training Dummy

2007-04-09T10:31:00.000-07:00

Many of us love to train and whenever we can we do, but it is usually dependant on when our training partners have the time and the same motivation as we do. To solve this problem the training dummy was invented but the issue with this is expense. Usually training dummies will cost you $400- $2000 and that's not including shipping plus your fist unborn. Here is a site that teaches you how to make your own MMA training dummy for about $50 bucks. Click http://tinyurl.com/37jgc to find out more.

Its not the size of the man in the fight...it's the size of the fight in the man that counts.

Norm Bettencourt

A Quitter Never Wins And A Winner Never Quits

2007-04-08T17:50:00.000-07:00

Bottom line that’s the difference in the mindset between a champion and just another fighter. The difference between winning and losing. This is the attitude you must have to overcome all the obstacles in your training and matches. Focus, hard work and commitment are some of the key factors in the making of a champion. Knowing the right way to train/condition your mind and body will increase your odds in becoming a champion. So how do you go about it? First it starts with your most powerful asset or weapon you have, your thoughts. We are all in control of our destiny because we control our thoughts. “What the mind can believe the mind can achieve”
A lot of people do not like to hear this because it makes them responsible for where they are at in life, it takes away excuses for failing, not trying or giving up. It’s all about attitude that sets you apart from every one else. DO OR DIE that is the attitude you need to defeat your opponents in the ring or outside of it in the real world. When you don’t feel like training because you are to sore, tired from a long day at work or your hand hurts or there are other things you need to get done these are excuses that you put in the way so you don’t achieve your goal. You have to train and condition your mind to focus on your goal so you have a burning desire to obtain it.

If two opponents of equal strength and fighting ability step into the ring the man with the stronger mind will be victorious. Here are some ways to train your mind to have the edge over your opponent. Take time to visualize your match or techniques in your mind with a clear, detailed and realistic picture for 10-30 minutes twice a day once in the morning when you awake and before going to sleep. This will feed positive messages to your subconscious mind.
Find a quiet place in your home sit or lay down whatever makes yourself comfortable and begin to visualize. Always visualize what YOU are going to do not what your opponent is going to do because you can only control yourself. Visualize yourself always moving quickly, effortlessly and being victorious, standing over your opponent holding your arms high up in the air with the championship belt around your waist. Visualize as if you have already obtained your goal, SMELL the scents of the arena. TASTE the salt from your sweat on your lips. HEAR the crowd chanting your name. FEEL and TOUCH the championship belt around your waist and the crowd’s energy as you put up your hands in victory.

Surround yourself with positive people who push you to be your very best, believe in you and your goal and will help you achieve it. Having supportive people around will help deflect negative thinking and will rub off on you, we become who we hang out with.
Read biographies of your idols on the obstacles they overcame to get to where they are today.
The key to visualization is to have 100% belief and faith that you will achieve your goal and this is your purpose and destiny. Push away any doubt you have when it comes into your mind or the negative thoughts will cancel out the positive message. After a little while it will become easier to believe what you are telling yourself. The mind can not tell what is real or imagined when you keep telling it something. You will subconsciously begin believing those messages attracting people in your life that will help you reach your goal and you will begin acting, training fighting like a champion.

It's not the size of the man in the fight...it's the size of the fight in the man that counts.

Norm Bettencourt

Nerve Conditioning For Mixed Martial Artists

2007-04-08T14:18:00.000-07:00

Do you ever find that when you are either get punched, kicked or slammed to the mat that your nerves on your skin seem to be extra sensitive to the sting of the blow. Here is a tip that you can do to help make your nerves less sensitive to pain. Have yourself stand under your shower with only the cold water running. On your first attempt try standing underneath it for 1 minute in length and increase your length of time under the cold water each and every time by at least 15 to 30 seconds, but remember to honestly push yourself each and every time so you get the full benefit of the exercise. This exercise will help deaden your nerves so you are less hampered by the sting of blows and also force yourself to work through periods of pain to help increase your pain threshold to outlast your opponent.

It's not the size of the man in the fight...it's the size of the fight in the man that counts.

Norm Bettencourt

Your Will To Win

2007-04-08T01:03:00.000-07:00

When a champion mixed martial artist begins to think of himself as a champ he no longer has something to fight for but an over sized ego to defend. The champion MMA is proving something by defending something such as a title belt. Underdogs are fighting to do something and usually bring about an upset.

There is a story of a fighter who fought well until he got the championship title belt. In his next fight while defending his title he lost the belt against an underdog. After losing the title he fought well and regained the title once again. His manager said to him, "You can fight well as a champion as when you're the contender if you'll remember one thing. When you step inside the ring you aren't defending the championship-you're fighting for it. You haven't got it- you've laid it on the line when you crawl through the ropes"

Remember it's much harder to remain a champion than to become one if you lose your will to win, so keep your feet your feet on solid ground and your ego in check.

It's not the size of the man in the fight...it's the size of the fight in the man that counts.

Norm Bettencourt