If you are looking for a killer MMA Leg Workout, give this a try!

This is a training video I recorded in California I call it the “Legs Like GSP Workout”.

I got some of this info from GSP’s trainer Jon Chaimberg and also from www.SingleLegWorkouts.com.

Most of my current training now is all done with single leg training.  With my current back injury I am no longer able to squat big weight (as much as I miss it), but this type of training has opened my eyes to the benefits of doing different types of workouts.

It is this type of training that lets a midget like me have a vertical jump like this

Even if you are not a MMA Fighter or do any MMA training you can still do something like this MMA Leg Workout and get a awesome and fun workout!

A lot of the time we have a tendency to do the same workouts over and over again.  Squats, Leg Presses, Leg Extensions etc.  These are good exercises, but variety is good.  You won’t believe the gains you can get by dramatically changing your leg workout.

Give this MMA Leg Workout a go for 4 weeks, I bet you won’t believe the differences in your strength and leg definition!

A lot of people think that the only way to build big legs is to do the basics like squats and leg presses.  This is very true in many ways, but it is smart to hit muscles from different angles and also to add some sort of athletic training to your leg workouts.  I have seen many people (myself included) do the same exercises month after month and end up losing athleticism and mobility.  Not a good thing to have happen.

I would suggest that after 8-12 weeks of basic lifts like squats and leg presses you add in 4 weeks of MMA Leg Workouts or some type of athletic leg workouts.  The benefits of adding a MMA Leg Workout will be huge.

Another great thing about MMA Leg Workouts like this one is that you are focusing a lot on single leg exercises and balance.  This gets overlooked when we use mostly machines and bars for our training.  It’s always good to work on balance, stability, explosive power and athleticism, along with just lifting big weight and going for the pump.

Lastly most times when doing bodybuilding type workouts we generally focus on quads and hamstrings and neglect working the glutes and hips.  These muscles are big, they need work and they will improve your squatting weights and sports performance big time!

For example if you watch George St. Pierre he has really thick glutes and hip muscles, this improves his overall power and athleticism big time.  These muscles generally never get trained from leg presses and leg extensions which is why something like this MMA leg workout will help you in many other areas.

If you read some of the top strength coaches like Mike Boyle, Bret Contreas, Eric Cressey, Mike Robertson etc.  these coaches all recommend a lot of uni-lateral (single leg) exercises, and for good reason, they work!

You will notice a decrease in strength in doing some of these exercises, this is normal.  Don’t let your ego get the better of you.  Give it a try, open your mind to different types of training and you will reap the benefits.

So give this workout a try and give me some feedback!

If you liked this video I suggest you check out www.SingleLegWorkouts.com as I got a ton of my leg training info from this product and it is amazing!  Well worth adding to your Fitness Library!

So I am here in  Las Vegas for some fitness seminars and I was lucky enough yesterday to train at Xtreme Couture MMA Gym here yesterday (Blog Post coming on this later).

Our workout got a LOT better when Randy Couture came in to train!  I got my picture with him (which essential made my trip in itself).

But what was cool was I got to watch Randy & his MMA Fighters Train!

What was even COOLER was that Randy was in training with his younger fighters but what hit me this guy is like 46 years old and he is in training with his fighters just like any other guy working out.  At that moment he wasn’t “Randy Couture” he was just a fighter training like everyone else!

This guy is 46 years old, world champion, successful business owner, coach, father, philantropist but ya know what, he is just an average guy with above average focus & determination!

I was watching Randy train and all i could think of was all the reasons that I skip workouts, or don’t eat clean, or say I am too busy with work and here is RANDY COUTURE training just like a normal guy!  Just like you and me!  He doesn’t make excuses!  He just gets SH!T DONE!

What makes Randy Couture  is his determination and mindset!  He is nick named “Captain America” for a reason!

It was amazing to see his focus when he trained as he was ALL BUSINESS!

The next time I think of skipping a workout because I’m too busy, or because of some other reason (Excuse) I am going to think of Randy Couture training with his fight team getting a workout just like you and me do every day!

Randy Couture Is Now My Hero!

Who is Yours & Why?

Team Bushido BJJ Competitors

Well this weekend I attained 3 of my goals that I had set for this year.

1. To get my bodyweight down to under 180 lb. (at the weigh in i was 179.5)
2. To Compete At The First Bushido Open (I got 3rd in my division which I was happy with)
3. To NOT Get injured LOL (Fire dept is hiring and I don’t want to mess that up)

But this isn’t about me, this is about all the people who competed this weekend!  It’s about everyone who has trained their butts off and came out to compete on a crappy miserable, rain stormy day!

Cory Avery - Todd Hodder Best Spirit Award Winner

It shows the drive and passion they have for Jiu Jitsu, for Competion, and for being a part of their TEAM!

See a lot of people who have never tried Jiu Jitsu have NO IDEA just how damn hard and technical the sport is!

They just see 2 guys rolling around (which some guys just cant handle anyways).  They dont see it as a “Real Man’s Sport” like say Boxing.  Well let me tell you it is one hell of a hard sport and one of the best ways you could exercise!  It may look easy but you can’t imagine how hard physically this is.

I can take anyone who is in good shape and after 5 minutes rolling they will want to die.  It’s a demanding sport that requires intense cardio, strength, flexibility, balance, and a lot of thinking!

It’s like a game of Submission Ches.  You make a move to see what the other person is going to do, but those moves involve getting choked out and arm barred!

Anyways I just wanted to give a big thanks to everyone that competed and of course to ALL the members & volunteers of Team Bushido!  Thank you all for coming out and competing.

I am very lucky to have such great friends and team mates to train with.

The 1st Bushido Open pulled in close to 60 Competitors and I think it was one of, if not, the BIGGEST Jiu Jitsu tournament EVER in Newfoundland!  I think that is pretty damn awesome!

If you aren’t familiar with Bushido or Jiu Jitsu I am offering you a FREE WEEKS MEMBERSHIP!  Come in and try it out.  I can PROMISE YOU that it is the the most fun workout you will have!  Not only do you learn some self defence, you get a great workout, meet some awesome people and best of all get a crazy workout!

IF you were at the Bushido Open Please Post Some FEEDBACK!! I would LOVE to hear from YOU!

I love to bench!!  Well I “used” to love to bench.  I don’t bench much anymore.  I have nothing against the bench press (Except it is a ego lift more so than a productive lift), nevertheless I love benching. These days I do more training based on bench press alternatives than good ol benching.

However benching can get boring!!  It also can reek havoc on your pec tendons, rotator cuff muscles and isn’s a great lift for developing the pecs, its actually more of a shoulder & tricep exercise.  Hard to believe but true!

I have a lot of my clients (especially those doing MMA & Jiu Jitsu) do other exercises besides just standard bar or dumbell press, and here’s why!

Answer this question for me.  When EVER have you laid on your back, on a bench, with your body elevated and done a bench press motion in real life?  Just think about it for a second?

My guess would be NEVER.

Now IF you are lying on your back and pressing up (IE underneath something pressing up) more than likely your back is ON the floor, not 2 feet above it on a bench!

Which is why I recommend a few Bench Press Alternatives to just the normal bar or dumbell press!

Give these bench press alternatives a try your next workout!  You won’t be disappointed!

Remember that sometimes to increase your bench press the best thing you can do is stop benching and focus in on some Bench Press Alternatives.

As well while on the topic of benching be sure to check out my past blog post

5 Tips For A Better Bench Press Here

http://robkingfitness.com/2009/12/03/5-tips-to-a-better-bench-press/

If you liked this post I HIGHLY recommend you check out my book on Building A Better Bench Press.  It is the ultimate book on Bench Pressing On The Internet PERIOD!

www.BuildABiggerBenchPress.com

The mastermind meetings on Friday and Saturday were awesome. And then Sunday we hit Universal Studios (The Terminator show in 3D was wild!! Check it out if you get the chance!)

We hit the gym the whole time there, but on Sunday (after a rough Saturday night lol) Andy conned me into trying his Warrior Built DVD workout in the hotel.

I have been doing circuit based MMA training for a while now I said why not!  I have to say I found it fantastic and more challengin than expected.  I made it through the 5 – 5 Min Round challenge and loved it.  And it was the hell of a lot better than doing boring treadmill (which I did the 2 mornings before).

If you are looking for a challenging workout that wont take up much time & that you can do anywhere I HIGHLY RECOMMEND you give it a try!  Here is the video clip Andy took.

For more info on this awesome MMA Based training program check out www.warriorbuilt.com

Please Post Up Some FEEDBACK!! THANKS

I got put on to Eric Wong a few months ago when we were privileged enough to have one of the top grapplers & pro MMA fighter Jeff Joslin to Bushido for a Seminar a few months ago. I talked to Jeff and he put me on to Eric in regards to strength and conditioning programs for MMA.

Ultimate MMA Strength & Conditioning

Ultimate MMA Strength and Conditioning is a great source of information!  I buy a ton of books and try to learn as much as I can, at times I find it difficult to find good books.  Most of them are either regurgitated information, or someone trying to show their knowledge in one area but carried over into another.  However, this is not the case with Eric’s book.  The book is bang on with regards to specific information for MMA athletes, both competitive and non competitive.

The book is laid out with tons of exercise information, pictures, and even a 12 and 16 week plan of attack to get in the best shape possible!

Here is a brief summary of the chapters.

Chapter 1 – Introduction

Chapter 2 – Flexibility and Mobility Training

Chapter 3 – Periodization

Chapter 4 – Strength and Power Training

Chapter 5 – NRG System Training

Eric goes into depth on each chapter.  His background includes Certified Strength and Conditioning Specialist (CSCS) & Certified Kinesiologist (CK) through the Ontario Kinesiology Association.

I highly recommend this book to anyone who is looking to improve their martial arts conditioning and wants to learn more of the science behind the training.  Overall this is a fantastic book and I highly recommend it.

Jeff Joslin UFC Pro & Grappling Champion - Bushido Seminar

Attention females, want to get in crazy shape?  Get off the treadmill and stationary cardio machines.  Come join us at Bushido for our Women’s MMA Cardio or Women’s Kickboxing class for workouts using

-TRX Straps

-Kettlebells

-Skippping ropes

-Large Tire

-& More!

Variety is the spice of life, vary up your training for results and improved motivation.