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Eric Wong’s MMA Workouts for the Local and Systemic Anaerobic Lactic Energy Systems

January 8th, 2010 Filed under: Eric Wong, MMA Training Videos, MMA Workouts 7 Comments

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By Eric Wong, BSc, CSCS

If you’re goal is to develop never-ending cardio, then you need to be specifically targeting your anaerobic alactic system in your MMA workouts. The anaerobic lactic energy system gives you what many people describe as ‘strength-endurance’. It’s also known as the glycolytic system.

To fully develop this system for MMA, you need to be doing 2 different styles of workouts: systemic and local.

Systemic workouts tap into this energy system using muscles all over the body, and create a large amount of lactate, which is the by-product of anaerobic lactic energy production, that must be processed by the liver. An example of a systemic workout would be the following:

Systemic Anaerobic Lactic MMA Workout

Do the following in circuit style, moving as quickly as possible between exercises. Remember to breathe throughout each movement. Good form is key!

Reps: 10

Tempo: 401 (4 seconds eccentric, no pause, 1 second concentric)

Intensity: -2 RM (pick a weight you could do 12 reps for in perfect form and do (-2) 10 reps)

Rest: No rest between exercises, 1-2 min after a set of each exercise is complete

Sets: 2-4

Exercises: Squats, Pullups, Reverse lunges, Flat dumbbell presses

If you’re closesly following the prescribed tempo and you’ve picked the right weight, you’ll feel the power of this workout!

Local workouts tap into this energy system specifically targeting a small group of muscles, such as the muscles around the shoulder. Lactate is produced, but on a much smaller scale compared to the systemic workouts.

One of my favourite anaerobic lactic local workouts if for the shoulders. These muscles need great strength endurance to be able to battle in the clinch, grappling, and for throwing combos for 3 full rounds. Here’s one of the workouts I use with my athletes to develop their anaerobic lactic energy system for the shoulders:

Local Anaerobic Lactic MMA Workout

Again, this is circuit style, pay close attention to form throughout the complex.

Reps: 10

Tempo: Control

Intensity: -3 RM for Dumbbell lateral raise (pick a weight you can do about 13 reps for)

Rest: No rest between exercises, 1-2 min after a set of each exercise is complete

Sets: 2-4

Add these two killer workouts into your training scheme and you’ll never have to worry about running out of gas again.

If you want to be completely confident that the plan you’re following will elevate your strength and conditioning for MMA so that you are as explosive in the first as you are in the third, be sure to check out one of the top MMA Workouts on the internet.

Watch more videos from Eric’s Ultimate MMA Strength

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Eric Wong – Setting Goals and Achieving Them

January 1st, 2010 Filed under: Eric Wong, MMA Workouts 5 Comments

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Happy New Year to all ye who enter here…I wish you all a prosperous new year!

I was about to post one of Eric’s articles on training the anaerobic energy system today but I thought that would not really be in the spirit of the new year.

I happened to be going through my inbox and found an email that Eric sent me and thought that it summed up everything that I was thinking about writing for my first blog post for the new year.

Now I am a big fan of the movie The Secret but what Eric talks about in his email was that merely thinking and dreaming that your life can be amazing and any dream that you have can be realized is not enough.

Setting goals and taking the appropriate steps in the right direction is paramount to your success, whether it is in you training, business or relationships.

But I won’t go on…here’s Eric’s email…go visit the link to his blog and read the post on setting and achieving goals and start applying it today and make 2010 the best year of your life!

Eric Wong – Setting Goals and Achieving Them

I just wanted to wish you a Happy, Healthy, and Successful New Year Matt and I hope that 2010 is a great year for ya.

As I talked about in my previous blog post about setting (and achieving) goals, get thinking about EXACTLY what you want to achieve, and once you have a clear picture in your mind, think about it constantly and create plans to make it happen.

That’s one fallacy in some of the teachings that you see (The Secret) is that setting goals is step #1, but then you’ve got to have a plan and TAKE ACTION.

Successful fighters (and business people, parents, etc) aren’t always the smartest, most genetically gifted, or have the best environment, successful people are focused on what they want and they’ll do whatever it takes to make it happen without excuses or getting sidetracked.

To drive from California to New York, all you need to see is the next 100 feet… You don’t have to see your destination at the start. Just keep driving, 100 feet at a time, in the right direction, and you’ll get there.

You might not always know every step to achieve your goal, but I’m sure you can get started on something NOW and you’ll figure the rest out once you get momentum.

Here’s an example…

If you want to WIN your first MMA fight in 2010, then these are some possible first steps for you:

MMA SKILLS: Analyze your MMA skill set now (or better yet go over it with your coach) and determine exactly what holes you need to fill and what strengths you need to hone… it could be your head movement, transitions on the ground, takedowns, strength and conditioning, whatever it is, make a point to focus on those things so they’re not weaknesses anymore
STRENGTH AND CONDITIONING: Get a coach who you trust and can get solid advice from… fighters who follow my Ultimate MMA Strength and Conditioning Program have access to my personal email and ask me about training, strategy, planning, and more – things that as a new fighter you won’t know but a coach who has helped fighters go through it before will
PLANNING: Plan your training schedule ahead of time to take into account events and functions that might interrupt your normal training routine – if you’ve got a party to go to when you normally workout, get your workout in the day before or earlier in the day
SLEEP: Improve your sleep! This is one of my goals for 2010, and I’m sure 99% of you can do better in this area.
NUTRITION: This is huge! What you eat is the fuel for your body. If you want to perform like a Ferrari, don’t put in cheap gas! If you don’t know what to eat, how to supplement, when to eat, or how to cook, my Nutrition-itsu book will tell you everything you need to know… it’s included in the Ultimate MMA Strength and Conditioning Program

These are just some areas that you can work on in terms of MMA training itself, so pick one and get to it! Winners take action, losers sit on the sidelines and make excuses about why they’re not in the game.

To your success in 2010!

Eric Wong, BSc, CSCS
Your MMA Performance Coach

Watch more videos from Eric’s Ultimate MMA Strength

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Eric Wong MMA Workout – Core Exercises For MMA Using the Heavy Bag

December 13th, 2009 Filed under: Eric Wong, MMA Training Videos, MMA Workouts 8 Comments

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Here is a short article on core exercises for MMA using the heavy bag.

When you think of a core exercise, most people think of doing situps, crunches, and the hundreds of variations of these exercises. These exercises are good for when you’re on your back in MMA, but aren’t as applicable to developing your core for striking power.

To develop your core so that your punches and kicks get harder and faster, you need to train your core in a standing position.

The medicine ball is the perfect tool to use to develop explosive hands because it develops your rotational power. But using the medicine ball requires you to be able to throw it – something not possible for many people who train in the gym (or have to train in the gym in winter, like here in Canada).

To get the same benefits as using a medicine ball, you can use a heavy bag.

You’re going to learn 2 exercises that will really develop explosive striking and you can do them at your MMA club.

Here’s the first one:

Heavy Bag Chest Throw

Stand in front of a heavy bag and push it up until it’s at a 45 degree angle and you’re holding your body at an angle
Take a wide stance and bend your knees to get in a quarter squat position
Throw the bag up and forward and catch it and repeat immediately

This exercise gives you the sagittal plane stability that you need to keep a solid base when you lean into a punch and connect.

The next exercise gives you the transverse plane stability for generating explosiveness in your strikes:

Heavy Bag Hand-to-Hand Pass

Stand in front of a heavy bag with a wide stance and bent knees
Keep good posture throughout
Throw the ball with one hand to the other as hard and fast as you can without losing your posture
Keep your abs tight (braced)

Now for each of these exercises, you want to do them quickly and explosively, but never lose your posture. Maintaining your posture is how you train the core muscles, once you lose it, the muscles you want to be working stop.

Instead of doing these exercises for reps, do them for time. Do as many as you can in 10-15 seconds, rest a minute between sets, then repeat for 3-5 sets each. You can also superset them, depending on your current fitness level and what you want to get out of the training.

Sometimes it can be tough to follow exercises from descriptions, so to see exactly what I’m talking about, click the following link to watch a video of these two exercises:

=> Core Exercises for MMA Using the Heavy Bag

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