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.     


O2 Max Increase


It’s that time folks the time you all have been dreading the time when this crazy little Baby Bunny gets on his triathlon fix oh yeah thats right olympic triathlon distances for every cardio based movement running swimming biking. Distances below

Bike 24.4 Miles or 40k
Run 6.2 Miles or 10k
Swim .93 Miles 1.5k

Okay for fighting and as a general thing for people who just want to push the limits I sub out running for the airdyne or just listen to my body because running is high impact on the means of transportation for the body and considering wrestling practice and kickboxing they need all the recover and rehab they can get. That being said you take the run distance and add 60 percent to the original for the airdyne as a concession. Why is this good simple put in the words of Bas El Guapo Rutten you can never have too much cardio. The name of the game is having the ability to do what you did in the first 30 seconds of round 1 in round 5 Mighty Mouse RDA anyone named Diaz Frankie Edgar who could go until round 200 with that heart and so on. Speed, Strength, & Technique are all reliant on endurance. Speed of Sport Nick Curson literally puts RDA and others at elevation for cardio just so they can use the explosive speed they develop from strengthening their feet and making the neuromuscular system faster and more responsive from plyo work. Welp all that stuffs good until you can’t  feed the body oxygen or you break down because the lack there of. Endurance makes cowards of us all, that is the truth so don’t be that person and in the meantime get cut and add a couple gas tanks to the arsenal for BJJ Kickboxing Boxing LIFE etc. Good day my friends, good day.

-Later AOC outta here.



Winter is fading away which was the beginning of the diet change lower protien raise fruits and vegetables (thank god for green smoothies). The beginning of everyday death in hard lung collapsing heart rate spiking light sensitive cardio work. Anything that makes it hard to breath after 20 seconds is what I’ve been doing to really get down to the 140s. Plyo, Rower, Bas Rutten Heavy Bag workout, Swimming Hard, and etc. Today was the first day I have felt like myself again loving the suck of it all and pushing through. Below is my work from earlier today.

5 rounds of
Jump Rope Rower 500 meters under 2 min

21, 15, 9
Box Jumps Captains Chair

Reverse Hyper Sit Ups 200 reps

1 mile jog

.85 miles laps in the pool

No breaks until getting prep’d for the pool.

Yeah have a good time with that folks.


This Needs To Be ADDRESSED!!!

You DUM DUMS, This is why Nathan won


Let’s talk about this thing I’ve been seeing more and more of lately, this idea that Nate won because of his vegan lifestyle is so off it’s not even funny. People he first of all isn’t fully vegan he eats fish and takes fish oil I’m damn near positive about that. Conor didn’t lose because he eats protein if that was the case every person Nate fought would have been vegan when in fact they are all no vegans. As much as the Diaz are correct about the PED issue in the UFC we can rest assured that Benson and RDA are clean. Meanwhile, Nates guys Gilbert aka Giblert Melendez and Jake Shields both popped for PEDs so… Just saying, the facts are below.

The facts is that if anything Conor gassed out when he decided to overthrow the 2 and overextend on each punch ie lifting his back leg every time, that’s more likely the reason versus his diet which was very clean. Conor was fine until the second round when he got hit with Nates jab square on the chin when you get dotted up like Conor got hit you system shuts down it had nothing to do with cardio hence why one punch KOs happen in every pugilistic sport. Nates cardio is always top notch but he has had some less than stellar performances against non-vegans with better explosive conditioning such as Benson and RDA, why because cardio once you have it only accounts for getting you to the finish line but to deliver a balanced combination of endurance and explosion. Nates technical ability to angle out of Conor over extended 2 was a reason his chin wasn’t getting checked and his ability to smother punches was another reason for why Conor gassed even when it looked like he was tagging up Nathan. Diet is a minute thing in the grand scheme of things, it was the technical boxing prowess of Nate Diaz who spars with guys like Andre Ward and Joe Schilling versus Conor who though he could out strike Nathan from mid range. Having carb’d up means nothing if Nate had been taking those shots clean to the chin like he did aginst Benson and RDA which ended up with him getting dropped and playing guard off the bottom with an equally as good if not better BJJ black belts on top of him, the story was different for Conor because Nate is the better striker and grappler there and was technically perfect while Conor looked frantic and head hungry. For those that spar of fight you understand that when you get hit flush your cardio won’t save you only defense and heart can cardio means nothing and the diet means nothing when you have to recover from a mild concussion midway through a fight.

RICKSON Full Circle, Nate Diaz Dropping Knowledge!

Conor moves with Ido, Diaz trains with Rickson the Original Movement G.

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Nate Diaz is out here dropping knowledge with Kron Gracie on embedded which is a great indicator of movement breathing and BJJ. Conors got Gunnar but Gunnar bows down to Kron because like Kron has said before he’s unimpressed by everyone’s Jiujitsu say for a few people like Marcelo his father Rickson “THE GREATEST OF ALL TIME” Maia, etc. So Nates working with his long time friend on his breathing and movement. Let’s give everyone a little lesson  shall we, something my homie Brendan touched on in his video.

Conor isn’t doing something new here folks with his movement ethos that’s been done from the jump of MMA by “THE GREATEST OF ALL TIME” Rickson Gracie movement go watch check if you haven’t already done so. Rickson was doing ring dips, pull ups, walking balance beams, holding tree pose on the balance beam, doing gamby rolls in the sand, etc. What Nate is alluding to is we meaning Nick Nate Kron etc have already been down that road of movement and are farther along than Conor when it comes to it especially Kron. There dealing with the breathing concepts something I have personal experience with before training I do the Rickson method and Wim Hoft method to relax and gain some control.

Rickson has one the most iconic behind the scenes training moments ever in Choke with him standing in a Japanese current with freezing water rushing past him while he laughs and praises god, and you see his brothers running away and staying dry and warm, meanwhile Rickson’s neck deep in frigid water just chilling out. Now Conor is moving on the right path where movement is concerned but looking at the strength and conditioning he will have great explosion initially but he will slow down. Nick Curson has exposed this flaw in modern sports science thinking and he and the Marinovich’s  have corrected this but it’s true hell conditioning. Curson has said that without a rebounding effort or control of the load coming back down on the muscle all your doing is lengthening it. Then by doing strength work of sled pushes and such you’re substituting skill with brute power. The reason Conors been so good at getting away with this and maybe do it again with Nate is because he works equally if not more so on movement. After he does the strength work he shortens the length of the muscles he just elongated enough where he still has better reaction timing versus his opponents we saw this in the Chad fight. Chad was faster but he’s a strength based guy explode explode….. slow down… slow down… meanwhile Conor maintains a relatively constant output at the same rate. Now when and if this hits the ground how does Conor deal with a different level of movement on the mat and no space to work with with constant threats of submission if he tries to strike from the bottom. Even standing we have no idea what ninja stuff Nate has ready for the world and Conor.

From what I’ve seen and heard from the mainstream they would have us believe Nates fat and slow,  which is laughable. He fought maybe 2 months ago, was in camp with a boxer in the 160s hence the call for a 165lbs bout, and training for a triathlon for goodness sake. He should be fine and with Kron in the foreground, everyone should take that as a big freaking deal. Rickson’s …”THE GREATEST OF ALL TIMES” kid is in camp with Nate and Nick’s helping with the boxing, of course, Jake with wrestling for sure, this is getting more interesting by the day. Go watch “Choke” you lambs lol just kidding, really you should watch it if you haven’t already.


-Otta Here Later Folks

Injuries are The GREATEST Training Tool Ever!

Busted shins pulled shoulders throbbing finger joints knees on fire and mentally I’m spaced because I’m popping these advils like Mike and Ikes and rubbing numbing heating cream all over my body like its cocoa butter on an ashy black man (I can say that I’m black). This article is about what to do when your hurt and when to sit your happy hips down somewhere instead of making things worse. Let’s start off by saying if you stubbed a toe you can train your a little sore stretch correctly and for a little longer then train, if you’re dizzy and having heat flashes stay at home and call a doctor.

Right now I’m suffering from non-fight training and training injuries, wood chopping fractured my shin thanks, mother earth you try to go green and then ish happens. Punching without wraps reaggravated the bones in my hands, teaching my classes proper leg kicking using myself as the rubber chicken led to my knees feeling like the human torch was living in them. I have every reason to put a halt my training but that’s just stand up that I need that stuff for that doesn’t mean I can’t work my guard at Relsons or have my little brother the freak he is trying to pass and me have to stop him and recover and get to my feet. When I get really injured I focus on my guard go figure, mainly fun escapes people don’t really worry about in MMA you know cutting edge stuff like the tornado guard from half 100% and now “200%” 100% with a rear naked grip on the far side arm. It’s something I stand by, Kurt Osiander has said it best “you want to get a good guard spar with one arm under your belt”, he’s dead ass right now imagine not having the full threat of other limbs. Did I blow your mind, hold on there Skippy this isn’t for the faint of heart it’s going to suck…hard…for a long time….and then for a longer time…really you won’t see any results until your back to 100.

Why is this, well think of it this way when you load the body under eminence stress with say a weight vest ankle weights a resistance suit and a training mask the abilities that are being stressed grow. You see know growth while under that stress because the more fit or explosive you get the hard the work because the stress correlates with the work you’re able to do. The Same thing trains your guard at such a disadvantage does for you the stress is the opponent trying to strangle you like always but you bodies under constant resistance and a controlled stressor. Training this way will pay dividends later because it builds toughness confidence in that toughness and sharpness in whatever your training.

-AOC Outta here any sponsors interested in my site contact me




I don’t care about the outcome or how I had it, how Dana had it, how the judges, or you for that matter had it scored. I want to talk about something I think is lost on people right now. Anderson Silva is still the biggest innovator of his era, what is possible in martial arts, this man lands the first crescent kicks in high-level MMA. The same kick that for ages was said to be folly in real combat but he landed it more than once. How did he do it, well he did not follow tradition in both worlds he did it in Anderson Silva land. In TKD, Karate, Kung Fu they teach you the crescent at full and mid-length. However Anderson landed it from inside jab length so from the pocket, throwing it from the lead leg like a front kick. He trains things so he can throw without thinking. There is no gearing up for it, he’s loose in his hips and has the dexterity that mimics a clean lead leg kick and used it to crescent kick Michael Bisping against the cage.

The innovators all have complete mastery of the body to allow the body to do what they want to do, take Conor, for instance, he lands his punches straight and true with no telegraph because he’s mastered linear explosion and the planes of his body allow everything to come off straight and bladed when he fires his punches. Look at Mighty Mouse when he shoots and turns the corner on a single or double usually, he comes back up gets the plum and lands the knee or when he drops to the ground looking for an ankle and comes back up to land a 1, 2 as straight as possible. Mastery of self is cool in philosophy but in reality, it changes what is possible because it changes you.

Innovate and grow by trying it in live fire sparring. Pad work and bag work are the notes and major edits for the paper your writing and the sparring is the rough copy that’s getting minor edits or scrapping entire entries because that version isn’t working. Now not getting discouraged by a version not working is never the way, you just take that as a version of how not to do x y x. It’s rarely if ever a confirmation that it’s a lost cause. If someone like Marvin Hagler had said I can’t do this, then something as universal now as the step through hook and other wonderful switch steps would not be common place in high-level boxing now, which then don’t transfer over to kickboxing and then into MMA thus neo-foot doesn’t happen. So keep creating that’s the ART in MARTIAL ARTS.

-Respect OSS to the Spider Anderson Silva AOC outta here