First Steps


giphy (4)

Mackenzie Dern is in the UFC so now what, well hopefully the UFC doesn’t Paige Vanzant her. I really just mean that her progression is the most important thing her because exposure is just easier on the women’s side because of the more recent advent of female fighting in MMA. Dern has a grass root following from BJJ that translates over to MMA along with the UFC vehicle that will post and re-post on social media platforms and then from there she will most likely explode.


I  would hate to see her next couple of fights lead her into a bout against a Cat, Sara, or anyone else in the top 10 for that matter. My two cents from looking at the push kind of destroying some prospects is that Dern fight another prospect like herself with 2 or 0 fights in the UFC and then we start her work at the number 15 ranked fighter before we even discuss the top 10 of the division. I take a cautious approach because much like Paige at straw-weight she was on the fast track after her wins although the fights were close and her skills weren’t there and we found that out versus Rose who smashed Paige. For Dern, that path is there if she chokes or women handles her competition and get fast-tracked to the top 10 she could meet a rude awakening in similar fashion against a far more experienced and skilled MMA fighter in a Cat or Sara. So slow and steady position over submission build the skills correctly before we take over the world ya know. So that’s that Dern is high on my list for prospects that could be champ and to be super honest she could win at 135 lbs and 125 lbs no question at all.




Roar Like a Lioness, Punch Like a Cyborg


So Cris is the best…..

Who thought otherwise

No clue maybe some Ronda stans

That’s obvious

No doubt

Can she improve, Chael says she has gaps

Obviously, perfection is the goal but it can never be reached spiral theory

So Chaels wrong

No, he’s being hyperbolic, Chael has huge hole’s as well Cris has room to grow still which makes her more scary look how she’s grown so far

So what’s next for her

She said what she wants Amanda’s next on the chopping block super fight or give her that Aussie and then Amanda Lioness vs Cyborg



So this was the dialogue of a conversation I have had today, Cris is still complete overall as a fighter so don’t fall down that idea hole. The best example of her skills set is more align with Aldos versus the actual comparison to Wanderlei Silva versus the sexist comparison (cough cough look at her know). Like Aldo her ground game is solid like super solid like IBJJF high roller solid, that being said if these chicks can’t stand with her why change the game if your winning. I stress the Aldo point because nobody was standing with Aldo and pre cardio issue there was no taking him down and for sure no submitting him. The cardio question for Cris has been answered she has five round lungs and trains so much harder than everyone else from a volume standpoint and within that is the grappling.


Now in the cage where does Cris go, I guess for me it’s a more methodical pace from the jump. Less explosion out the gate or acceleration out the gate I think using her phenomenal jab that she goes back to but then stops using it. Sift out the stuff that isn’t working and increase the volume of the useful young Jose Aldo to Older Jose Aldo did that exact thing when he got to his prime. So I say she could jab more through less body or midsection kicks while increasing more rear leg, leg kicks lastly from a footwork standpoint to avoid the reaction clinch that only stalls her out. Footwork, v-step off the linear straight line stepping back versus just working off a movement with no change of direction. Grappling wise keep doing what she’s doing and if these women can’t take her down then bless her and keep working on the progression she and her coaches have her on.  



Uppercut or Starter’s Pistol?

giphy (3).gif

The progression of MMA is here and now after this weekend but my viewpoint on it is a tad bit different than the average fan. Frankie is not done he needs a break while evaluating his options be it at 145lbs and 135lbs (his natural weight class folks lol). So with Brians win this past weekend as well as the wins from Mackenzie Dern, Sean O’Malley, Ketlen Vieira, and Cody Stamann. However, this night of fights wasn’t that crazy for the new generation this is more a smaller snowball effect, from Cody beating Dom but then losing to TJ Max beating Aldo twice Conor at 155 with Tony and Khabib. There are countless other examples from early in 2016 to now, case in point Israel Adesanya who has the most potential to be the new generations GOAT.  Now my thoughts on the new wave taking over are two sides of the same coin, they have a long way to go still skill wise and dominance wise because of recent wins from the old guard and the lack of new blood in certain divisions. Champs like Rose, Mouse, TJ, Woodley, DC, Whitaker, and Stipe are dominant fighters from the tail end of that MMA exploding generation of 2008 to present.


The WEC, Strikeforce, and Bodog fighters that got absorbed by the UFC extended the generational timeline for the early 2000 generation of fighters because they were really one group in the same. This is more so the beginning of the measurable data versus a gut feeling about the progress, why because the data is now seen in 155 lbs, 145 lbs, and at 135 lbs. Lower weight classes are usually where we see the trends coming from, the lower the weight class the more skill and faster turnaround of skills which intern speeds up evolution. The more dramatic injection that we can look at is on the woman’s side of the game with Cyborg finally being recognized as well as the intro of Mackenzie Dern and “Thug” Rose coming full circle this is more so the new generation take over with Cris being the outlier like a GSP. At the end of the day, this metric can only be measured with wins and losses which are a contest of milliseconds and centimetres generally. Lastly to bring it full circle once the Frankie Edgar versus BJ Penn domination of a 5 round fight happens or the TJ versus Barao performance happens in more than just two weight classes I can say with no reservations about declaring the new generation a mainstay.


-Later folks  

The Art of the Parry

our Something that Luke Thomas spoke about during his post-fight analysis of the Yoel Romero Luke Rockhold bout, the parry. The parry is the ability to deflect and smother strikes with your body to reduce damage from say a severe strike to a minor knick here and there. The limbs that typically parry strikes are the arms mainly the bicep and palms. Biceps are not big in combat arts for power typically, at a certain point size in arms hits a diminishing return think bodybuilders punching it looks like they would be powerful but speed is power, not size. The ability to meet that equilibrium is important to be able to parry. Once the equality between the arm size and speed to react and counter still will lead you to actually start deflecting shots.

Starting with the Old man special the cross guard block, yes a block first to understand the parry you have to learn to take shots on the arm without freaking out. So cross arm technique one arm across the top guarding from your nose down exposing the top of the eyes and forehead. Cross the lead arm across leading side of the chest down to your rear lower body.  



Next, we move to a parry counter 2, 3, or 6 which leads to the Dutchie and your basic kickboxing combinations. Now we start the parry understanding to parry initially is just to smother a punch which jams the opponent up for a split second which gives you an opening. Here is the parry counter of the lines of the cross guard, once you feel the shot usually a straight punch to at the beginning with because the hook is another layer that comes with comfort and time. Once you feel the touch you have to recognize the feet there’s an adage in fighting that once you through a punch you’re out of position so it’s about who gets there first. Now the parry elongates that period your opponent will be out of position for in which time you land your counter.
giphy-downsized-large (1).gif


Now we get into the strict parry starting with the cross arm parry. As the name implies you cross your lead arm underneath the rear arm, either circle out while separating your arms while you move to dissipate any power. Observe Yoels movements below to understand the body mechanics because of Yoels size it’s easy to learn from him because he’s not moving as fast as Mouse nor is he as small as Mouse making him a great example.

giphy (2)


Lastly, the most flashy parry is the open arm parry where you are more or less catching the punch and turning the hands outward to deflect punches. Then you have the ability to deflect and parry shots off your forearm due to the speed in which you can react with your hands to advantage is a more speedy recovery. The downside is the open nature of the arm as you can see Luke slipped through the guard even though Yoel was aware of the shots coming. Now, this is a highly advanced practice that needs to be trained on pads and understood before it can be applied into practice. Don’t be the mark in the gym trying to do this in sparring on the first-day work through it on pads study video to really gain an understanding because what I’m providing is a cursory idea of the movements.


-Later Folks

You Will See Change

Let me just say even though I am not a health professional, however let me be very clear after a week of this intense set of movements on week 4 measure your waist legs etc, and you will see a change.


Do as follows 1 to 4 mile run starting at 70%, then 80% to 90% finishing with 100% through out the week intensity will change while distance stays the same.

400-600 yard TIRE FLIPS (Diesel or Whatever you can flip) or dumbbell dead-lifts.

.75 Mile Run at 60% to 75%

15 Min Jump Rope

EMOM 40 Double Unders

Swim Either 0.5 mile or to failure


Sprint .80 miles no more then at 80%


For you over achievers out there:

Endurance Swim 10 Laps at a Time for .90 Miles

Between each 10 laps do 40 Strict Press Dumbbells with 20% of Max

Jump Squats 5×30

Week 3 Cruise to Recovery

Take it easy here

Move through these movements as fast as you can without spiking your heart rate meaning no lightheaded moments or racing heart rate in-between movements wait for the hr to come back to a baseline. Box Jumps are highly explosive movements starting from a exploding resistance move and going to land absorbing that impact as resistance and jumping down and so on and so on. Box jumps when done the muscle focus should be squeezing the glutes during the jump and when extending to the fully upright standing position after landing on top of the box and on the ground. Rowing is about the same pull focus on the shoulder drive and leg drive mainly quads, glutes, and calves in that order. Expect a cardio burn with these two movements, hence take it easy when it comes to sparking the heart rate. Also a perfect way to burn the kids out so the pass out before bed time lol.

20 Min EMOM

  • Odd #: Row Calories 20/15
  • Even #: 15 Box Jumps 24/20

Yoga Swim or Whatever, work the flexibility like you would with any other active recovery. Work at a constant pace, not peaking the cardio but just opening up the lungs. Box Jumps work at a workable pace.

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.