My roommates and I were supposed to get picked up by one of our teammates to go train tonight. Last minute change of plans kept the ride from coming and I had to find a way to get my training in. The plans called for deads and presses, so I just kept it to bodyweight drills. I subbed headstand leg lifts for the deads, which do a great job hitting the spinal erectors, as well as several other muscles, and I subbed strapped headstand push ups for the presses. I also added in some "Y" pulls on the strap to 1.) hit the back of the shoulder after all the anterior delt work with the presses and 2.) spend some time on my feet, because two inverted movements makes my head want to explode. Here you go...

I make no claims to have the perfect diet, but people often ask me about nutrition. The only thing I can do is offer some insight into the way I eat and what I have learned what has worked for other people. Here's a glimpse into my food habits.

I would have loved to record our game from a helmet camera, but that ain't hap'nin.  So here is a quick few words post scrimmage with a few of the guys.

Aaron F... March 16 at 10:41am Report
Just wanted to let ya know i've recently stumbled upon your youtube videos. I am a personal trainer/strength conditioning coach up in vt and a professional mma fighter. I gotta say your videos have given me some great ideas. I love the Bulgarian training bags, but have never felt the need to spend money on them, so i followed your instructional video and i can say i'm extremely happy with the outcome of the products.

Even tho i have a B.S. in exercise science and multiple NSCA certs, i am by far not the run of the mill trainer, so dont write me off yet ;). I train myself and my clients with almost the exact philosophy you look like you employ. Oly lifts, plyometrics, and very strength dominant exercises.

The whole point of this message is to say that I tend to get bored easily with my own workouts especially when i'm not in a training camp for an upcoming fight. i have to say that your videos truly inspire me to keep training hard. so i just wanted to tell you that your hard work isnt going unnoticed up here even in VT. Its too bad you're going to poland (well not for you, and i'm happy for ya for sure! kick some ass over there) i would have loved to take a trip down there and get the chance to train with you.

But best of luck over there, and i just wanted to let ya know ur doing a great job with everything your doing for the fitness world. Ur doing what a lot of ppl cant. you're making a positive impact.

Good luck buddy!
 
Matt Wichlinski March 16 at 10:46am
thank you very much, Aaron. Glad you find me to be of some value. Some do, others think it's foolish. But what we do is not for everyone, and I certainly wouldn't have a beginner do some of the things I do. When you get to the point that we are at, normal is boring, and lots of training is simply experimental, you will be judged. I don't give a shit anymore. I make myself happy and those who are interested in what I do, The rest can make comments and f*** off. Keep killin it, and thanks for the message. I appreciate it
 
Aaron F... March 16 at 10:50am Report
Some value doesnt express it. the biggest thing i lack is the drive itself when i really dont have any big goal in the near future to drive me. Your videos push me to try and keep up with you, which is no easy task what so ever. next big fight i win u'll know you had a big part of that win. Thanks!

      ----------------------------------------------------------------------------------------------------------------


Thanks Aaron, YOU are the man! I gotta say, I don't get these types of messages too often, but when I do it really feels fantastic to know that there is validity and value in the things we do. If you can benefit from me, The Strength Shop, or anything else, share it and we can see what we can do to bring things to life to share more info and create a better group here for it.

One last thing today.  I created a new PRIVATE blog for my paying customers where i do the programming and create regular videos and exercise descriptions.  I wanted to share this with everybody, and realized that this is a great way to help fund my trip and have more time and availability to create more video and knowledge for everyone. If you are interested in becoming a member and getting all of this info and receiving over 4 months of programming and personal video where I will cater mostly to your inquiries and provide tons of useful info, please message me here or in the "Contact us" page. It will cost only $50 for the entire 4 months and remember, the videos will be catered exclusively to the members... Video's such as How to, olympic lifting, underground training, etc. So don't hesitate and get your crazy strong on, today!!

This is a chapter I am going to work hard on, I promise I will try. Blogging is not that fun for me, but I am obligated to help a few people, so I will do this in an effort to provide helpful info. I am more than happy to help, but I would prefer to help in person, however, these are the cards that were dealt.

I arrived in Warsaw, Poland this morning. I haven't yet slept. I had my first practice as an Eagle, it went well, but my hamstring is a little jacked up. I hope it heals fast, I strained it last weekend doing sprints on the beach. I'm positive it had something to do with binge drinking the night before at my going away celebration. Enough of the bullshit.

I am going to post regular workouts for my peeps, but anyone is able to try them as well. I am not starting from the beginning of a cycle, but right where we left off when I departed the Beach. I will post regular videos of exercises and descriptions, but i have to wait til I get a gym for some of the exercises for that. Feel free to play along...

1. Muscle ups 5x3-5
-keep a deep false grip and trace your face with your thumb
-beginners skip this, or keep toes on floor

2a. bench press 8-6-4-2-2-2
-beginners-5x5
2b. inverted row  4-6 x submax

3a. Handstand hold/elevated plank 4 x 60 seconds or max time, whatever comes first
3b. Farmers carry 4 x max distance, 1.5x bodyweight, or whatever you can handle.

AMRAP 10 minutes (as many rounds as possible)
- 6 toes to bar/leg lifts
- 8 box jumps 24" (or lower, or higher, whatev's)
- 10 swings (32/24/16kg)

I just created a quick video about an advanced technique you can use to develop a stronger inverted bodyweight press. From beginner to advanced, it shows the path. This is the type of information that I present in my bodyweight training DVD that will be out soon. I will get that info to you soon. I use chains to add resistance, you could use a weighted vest if you like, but we don't all have a good fitting vest that will stay put during this exercise.  Enjoy the video, hope you can benefit from it. Remember, add weight slowly and watch your strength grow.

Final chapter on squatting

Part 3 of the series on squatting. No need to listen to me ramble like an idiot, I do enough of that. Listen to someone who is worth a damn...

Part 2
Part 1