Week 2 You Got This Ladies



Let’s start with you can take this advice or not it really doesn’t matter because I’m not a doctor or a nutrition, I just know how strength and endurance correlated correctly benefits people.

Air squat for at least 25 perfect repetitions

Front Squat 5×5 80% of your maximum

Box squat 3×5 100% or 90% of maximum depending on feel


Dumbbell Cleans 21-1- 9


Pull Up Bar Hangs to Failure

Now Rest

Jump Rope 15 minutes, Erg 5×5 sub 2 minute 500 meter row, 600 plus meter swim, 3 Mile Run

Take another page from the Jujitsu world, THEY HAVE FIGURED IT OUT FOLKS THEY KNOW WHAT WORKS. Think of yourself as a race car your fueling to optimize your body. Move towards clean keto meals 4 days a week high protein, high amount of vegetables, medium amount of fruits, no grains outside of cheating and refined sugars. For two days when starting indulge in a sandwich tacos burritos dumplings alongside the keto deal. Cut loose on one day or for two meals. Or stay strict keto for six days or all week.

Here are some foods

Any fruit is great no one ever got fat eating fruit….ever

Your regular everyday vegetables then add some of the bitter or darker vegetables available, for smoothies sautes or etc.

Proteins unfried fish, chicken, steak, wild game, etc. Whatever you feel like.

Cheat with Gyros, Goat Milk, Fish and Chips look for Mediterranean or Italian dishes.

Always remember that everything in moderation including moderation folks. Also if your a Vegan that’s fine keep on doing what you’re doing just up your protein intake via vegan supplements and step away from refined sugars.


Let Me Try This Again


My bad forgpt tp edit my note pad babbling I apologize for that. So Conor and Floyd is going to happen, fantastic for those teams make your paper. How this plays out in real time is very basic, the boxer wins in boxing the MMA fighter wins in MMA. Boxing isn’t a overlapping sport when it comes to MMA. Yes there is boxing in MMA in that punches are thrown but the suttle nuances that create the jazz of boxing. Floyd lives in that nuance his body is programmed to do an actual pull counter or jab and dip or jab to 3 or close distance on with the high guard body 4 3 step off push off 2 v step back. Those are just basics in Floyds book versus anyone in MMA outside the top lower weight 35ers and 25ers like Dom, DJ, TJ, and Cody truly having an understanding of how why when and where to do those things. Now can the man Floyd will face move in a similar way and how relevant is that? Well yes Conor can move like a boxer but the fundamental proven ways to move is where he lacks. Secondly yes his understanding of why and where to pull off certain punches or slips is very relevant because understanding the actual speed and distance makes all the difference in boxing. The Conor fans will say he gages distance and has incredible speed and power, right got it for the 100th time but what about when the rubber meets the road folks. Meaning what about his sparring film versus Chris Van Heerdeen where he got out classed on some amature versus pro type stuff it was embarrassing. Next is the discussion of power, a misconception is flyod has no power or never has had  power, this is so false and slighty ignorant Floyds KO ratio is damn near the same as Manny Pacquios. Why has his KO number gone down post 2000s well simple he went up in weight from liggt weight and junior welterweight making Manny look very USADA suspicious. Also power isn’t lost for a highly intune professional his hands are brittle and he basically pulls his shots back something you learn to do after years of heavy bag work, eventually you get good at punching fast without numbing your hands by adding extra dig touching is enough for most punches you know are just a reset ahot to begin with. Now can Floyd still deliver power, yes ask Canelo why he didn’t just keep pressing forward?   Brendan Dorman has done a breakdown of the sparring and disccussed boxing power versus MMA power just for a visual reference.

Okay so in refernce to Conors fights the best boxer in Nate just with basic fundamentals showed in even MMA with volume you can rock Conor and force him out of it. Hitting Conor isn’t hard to do for moderate boxers and with Floyd a notorious cardio bumny who’s been working his shoulder back and biceps muscle endurance in the same plans of movement since he was a toddler. Conor will get tired, the gas tank gets drained faster when you explode im your offense and defense (Tyson like) and even more so when you miss hit air and have to stop the momentum and pull back the shot while being out of position. Now will Conor be explosive at the start and Floyd will have to do his usually computing to find his time and pull certain shots out from him be giving an assortment of looks like the high guard open body that he uses to leap in that sprint stance counter or lead 2. Honestly I don’t think Conor or his crew undersatnd how fast Flyod is in traditionally slow or rather complex multiple step positions such as the lead shoulder cross roll to body or jab even against a southpaw. If you are looking at the time Zab caught him or Mosley caught him and thats you saving grace for this bout you have already messed up. Why, because he has improved since then his dad reinforced his defense reactions to move versus rolling all the time. Watch the Robert Guerrio bout he broke his hand and played the evade land evade evade land dance away land game versus just rolling. In fights against guys that use distance as defense Conor hasn’t been able to land heavy shots for the KO. Max Holloway who doesn’t have the body movement or head movement of Floyd but he evades with full body movement in that Conor match. So take all that and Floyd will ghost Conor like he ghosted Robert.

There is no B side to this match very little in x factors and from the sparring tape and fight history as well as credentialsof both men Conor has little chance in this fight and may get seriously injured because if how long Floyds been able to rest his body, similar to that Juan Manuel bout. So thats my take on this wild day, RIP to Mrs. Jones and sorry for my original incoherent piece.

Week 1 Because it’s Hot Outside

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“Pace Yourself” 

Endurance training to calm even paced music will help keep you on the correct pace, instead of running full clip and gassing out so fast. Pacing is the key word to this style of training so listen to something like this,

Building that endurance to go for ever. This isn’t just for combat this is for life its been proving having a gas tank means more time doing the fun stuff. For the adults out there you know what I’m talking about, wink wink head nod wink chuckle. Okay whats the workout, its a pretty simple workout but you have to focus on your body.

Run your max distance if you already run or run as far as you think you can go be it 1 mile or 8.


  1. What we are focusing on is breathing through the nose to work the lungs properly, don’t mouth breath and if your getting winded slow your pace down.
  2. Pace is everything were not setting a new track time we are covering distance and expanding those lungs people.

Next part of the workout pool work or a 4K row on an erg

In the pool we are working breathing at a higher pace, because swimming forces you to conserve your breath we can focus on the sprint and recovery so do as many laps as you can back to back. Then take a break to regain your normal breath through the nose.

  1. Do as many of these sets as possible
  2. Focus on your breathing.
  3. For the advanced swimmers start with breathing doing two strokes and breathing again. Increasing the number of strokes every set by one.
  4. Variable breathing is a key to endurance as long as you can control your pace you’ll be fine.


Beast vs Super Samo

Hunt versus Lewis 



Hunt the K-1 Champion high-level ever-improving takedown defence, versus Derrick Lewis who’s a legendary heavyweight Boxing trainer Larry Holms with an ever improving fluid striking game and improved cardio. Name of the game is a striking war this fight on the mat won’t happen I think, Hunts kickboxing experience and flowing in and out of striking styles. This bout could end fast or it could be a very interesting long fight.

Breaking it down Derrick needs to stay on Hunt and look for his shots behind the jab, no dipping down vertically because that’s how you catch a 6 from Hunt. The 1 and 2ares where he is safe because of the height and the power factor he creates being bigger. If Frank gets into a slugfest it is ill-advised and rarely works out for the person going to war with Hunt the man’s got steel in his chin. On the ground,  if Derrick wins he has very good wrestling defence subbing Hunt is not really a factor.  It’s pretty much a given that if Hunt lands its lights out for Derrick and if Derrick lands it could be lights out as well.

For Hunt to win he needs to use that striking, the K-1 stamp is something only 2 other UFC fighters have ironically they both are heavyweights…go figure can use. Marks 6, 5, 4, 3, and 2 are atomic bombs that are pro boxer sharp he hides them behind devastating leg kicks and switches leg kicks and that wonderous footwork. Hunt rolls shots like Duran and Archie Moore from the shoulder and off the neck roll and chin roll. If he leg kicks Derrick be sure to watch the punch he sets up off that kick. Front leg kick followed by a 2 or 3 rear leg kick followed by a shovel 4 or straight 2 then cold stiffness is usually followed. Hunt if he can tag up Derrick, may want to pressure him with footwork and get to the outside shoulder against the cage and dropping an 5 or 6 ends the bout like his classic walk-offs have usually ended. Staying off the mats for any extended time is paramount, Hunts a purple belt so I’m not super worried about him there.

Okay, I’m rolling with my man Marky Mark Super Samoan Hunt, I’m K-1 loyal and love the new Hunt with his weight loss and commitment to AKA Thailand where he can tighten up his striking with the OGs in Thailand like he did for those K-1 shows. I think this is the biggest test for Derrick Lewis. That’s my take I know the UFC are trying to push Derrick with a high profile test while having Hunt play gatekeeper.


You Will Be Sore

Talk with mum today in this experiment of son training mum was about her being sore after three days of continuous physical exercise, she said her legs were sore so I gave her my solution.


Well my response was, hey hey hey you will be sore, it will suck but that’s okay. Why is it fine because you will be sore for the first week of the ramp up phase of your lifestyle change, think of it this way. You are a car or rather a door hinge, over time of non-use the hinge starts to stiffen up and squawk when being used again. The soreness is purely just the WD-40 being expressed by the body so after a week of changing things and the body basically being reprogrammed to be physical again. Now give it a week and if it persists get some shark cartilage or turmeric powder (1 tablespoon daily), reduce your sugar intake to reduce inflammation which could be heightening the soreness.     

Run That Back

Amanda Nunes vs Valentina Shevchenko



Well the rematch at 135 is gonna be intense because both women are high-level fighters everywhere unlike where the division use to be like all things progression. Each of these women’s striking is up there, Valentina obviously has the edge with a  Muay Thai championship and all beating Joanna. Not to be ignored is Amanda’s boxing power and IQ when it comes to the mid-range, her ability to throw all sorts of kicks is also an important element to her game. Amanda’s striking is like Conors flash to draw the eyes and then plant a canon on the chin. The difference between her and Conor is a laterally evasive movement which she doesn’t really show a lot and the very nice leg kicks that Conor doesn’t use excluding the Nate fight. Now on the mats, Amanda has that edge and I’ll explain why gassing out was an issue in the last fight but it’s not because Vals got this crazy gas tank either. Both are close in talent level and ability it’s just Amanda’s pressure and power give her the edge and gave her the edge in the first fight.

 Amanda_Nunes_vs_Valentina_Shevchenko_highlights (1) Amanda_Nunes_vs_Valentina_Shevchenko_highlights

Amanda’s power is a real concern at 135 she hits hard like hard….Metro Boomin hard. Now her gas tank isn’t the issue like people are suggesting, in the last fight, she had Val hurt and was teeing off on her for a full round so yeah she might have been a little tired after that kind of adrenaline dump like that. Now if that were to happen again and you give Val that 3rd round I’m almost positive she would have been recovered for the 5th round and it would have looked a lot like the 1st and 2nd rounds, mainly because she wasn’t hit with as much devastation as she hit Val with, Val mainly controlled her from the top. The game plan for Amanda is similar to the first fight. Amanda I believe should feint in vs the bull rush like Holly, because you will get checked, leg kick leg kicks leg kicks and redirection with hooks before dropping straights….pretty standard stuff. Val is totally different get Amanda to respect your power speed and the wrestling so in the 1st round make her respect the shot then the speed and power so she doubles back when she enters to strike then pick apart from range before doing any spinning attacks or shooting for real. Lastly, Val should stay off the cage, I think, unlike Holly whose power is in those legs, Amanda will punch and kicks with heavy power so be advised get off the cage fast quick and in a hurry.


-Interesting rematch for sure

Cowboy vs The Boogie Man

Donald Cerrone vs Robbie Lawler


Both guys are coming off losses and this fight will right the ship for both win or lose, so with that being said, that should give the f the world mentality that both guys already have shown. Some things have happened with Robbie he left ATT and is now training with Henri Hooft which proves to me that there is a God. Okay so why do I feel that way mainly because of how Henri operates as a coach, there is no room for bad technique with him. Look at Anthony Johnson, Michael Johnson, or Tyrone Spong; all of them are fluid and sharp with every strike they throw. Now my biggest beef with Robbie’s technique is only with his kicks he just doesn’t have the range of motion to kick well he delivers power on multiple of occasions he’s proved that. Know if you clean up that kicking he will be devastating because he will be able to play with more combinations versus using it to just force someone to raise their hands before punching now he might be able to connect cleanly. Another X-factor in this bout is whether or not the last 4 wars he’s been in and the devastating 1st round KO, the question is how much has it taken from his chinny chin chin. I guess we’ll find out I guess.

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Now how does this play out in the fight well pretty simple it’s going to be a striking war. Donald will more than likely target the head body head like a Dutch kickboxer and Robbie will look to attack that body like everyone does. The key to winning this fight is all about maintaining a level of pressure both guys are pressure fighters. Volume and pressure who every maintains will win don’t anticipate any counter shots really just the forward march. If it goes for five rounds it’s Robbie’s round so Donald has to come alive from the jump to win some rounds because Robbie in the fifth is a legend and pretty much the boogie man for those 5 minutes at least guaranteed. I would love to see a return to 3 and 5 point combos from Donald that was what made me love him in the WEC and when he got to the UFC mainly because his transition into knees and leg kicks are Kevin Ross like and he gets to the head from legs so fast it’s insane check the gif he hits Matt Brown with a same leg switch with the quickness. Wrestling goes in the way of Robbie and submissions to Donald I don’t anticipate anything but ground and pound with Robbie on top or some wrestling defense.


-Thats that bangers on banger on bangers