ROSCO!!!!!!!!

Don't Hate me Coach.......

I'll put up Part2 when it's posted!

Shades of Dave CASSAR!!!!!!!

ROBBED!!!!!!!!!!!!!!!!!!!!!!!!

THIS MAN

MAURICIO SHOGUN RUA

WAS ROBBED BY THREE CROOKED AND BLIND JUDGES

WHO AWARDED

THIS MAN

LYOTO 'THE DRAGON' MACHIDA

 THE FIGHT

Hang your head in shame Lyoto Machida you did not win the fight!!!!!!!!!

Day 2 - Smithysquest to Improve!!!!!

Corrective Exercise / Stabilization Program – Day 2


1) Bulgarian split squat - Surprisingly harder on my right  (stronger) leg

2) Back extensions - Need the next size down Swiss ball
3) Forward SB roll - As above.  Great for the Abs this one.
4) 1-leg hip extensions - Harder than they seem.
5) Supported external rotation - Good for resisting Kimuras!!!!
6) Lower ab / leg raise - The secret is to suck your abs in through the entire range of movement.

Bellator IX Highlight - Chad Leonhardt KOs Dan Keenan

Part of an interview Eric Wong did with Chad Leonhardt regarding this fight and his training.

Eric: You’ve been following my Ultimate MMA S&C program for a couple months now, so what was your S&C training like before? And what is the difference you feel physically?


Chad: Before Eric I just kinda winged me S&C from a lot of things I had seen and thought might work. A lot of half ass circuits that really hurt me more than they did me good.

Since starting with Eric my cardio has been sick I mean I can do a 5 round fight with UFC caliber guys and hold my own just because I have the cardio to keep it going on the ground or standing.

But more than anything it’s been the mental part that has helped me most. I know my cardio is great so I just get after it knowing my opponent can’t keep up with me and knowing he knows I wont stop coming at him.

Best MMA Highlight Video

Ultimate MMA Strength and Conditioning Program

Found this Strength and Conditioning Program online the other day at ericwongmma.com along with a bunch of other stuff and ended up buying it. For $65 you get the following downloadable pdf and mpeg files:

1. Ultimate MMA Strength and Conditioning Program
2. Nutrition-itsu
3. 7 Day Quickstart to Nutrition-itsu
4. Crazy 8s Bodyweight Workouts
5. No Sweat Weight Cutting
6. Ultimate MMA Strength and Conditioning Program - Ipod Videos

The Strength and Conditioning Program is MMA/Grappling specific and it includes a 16wk, 12wk and 8wk workout programme. They each include the following phases:

Phase I - Corrective exercise
Phase II - Base conditioning
Phase III - Strength
Phase IV - Strength and power
Tapering

I started the 16wk programme yesterday and although the exercises appeared simple on paper, doing them correctly really was a challenge. They included "supermans", "cobras" and "prone bridges"!!!

I'll have a copy at training so have a look and see what you reckon. I'm pretty sure this will actually benefit me this time unlike the many pills, potions and shit I've pinned my hopes on before!!!!

2009 Pan Pacs

Well done to all of us who competed in this years Pan Pacs. Slym was much more Slymlike in both blue belt gi and no gi this time around. A nice win in his first gi match and then got held in guard for a ref's decision loss in his second. Then a no gi match against a Carlson Gracie guy who competes in just about everything for a points win (15 - 4). Johan did exceptionaly well for a gold in novice no gi and a silver in the gi. Trent was his usual explosive self for 2 wins in the gi and Trav drew a very good competitor first up and lost on points. I cant believe I struggled in half guard in both gi and no gi when I'm usually so comfortable in that position. Still the blue belt 85kg division was stacked with a lot of really good guys so I was happy to a. not lose by submission and b. get my first blue belt comp win under my belt!! Here's to the Vics!!!!!!!!!!!!

PAIN AWAY!!!!!!!

Got put on to this product yesterday and brought a bottle to test it out. It is pretty bloody good let me say! Sprayed it on my fingers and felt an almost instantaneous relief from the stiff soreness I've suffered since taking up the gentle art of BJJ!!! I've further trialed it at work on a few of the old blokes (like me) who have various old footy ailments (knees, shoulders, etc) and they are all a big wrap for it. Dave had a crack at it last night and also was pretty impressed with it. It retails for around $16 at the Chemist Wharehouse and the ingredients include:
Arnica Montana Flower
Rosemary Oil
Eucalyptus Oil
Emu Oil
Give it a go and see what you reckon!!

Bad Half Butterfly Guard (Pass Prevention)

Thanks to aesopian for these guard pass prevention options. I for one mind myself in this position quite often with guys like Coach Lynders and Slym and Judo Pete so I'm going to give them a red hot go when next we meet.....

Anaconda Choke:Escape

Slyms been red hot with the anacondas lately have to give this a whirl!!!