Vitality & Immune Boosting Smoothie
By · CommentsThis is my favourite smoothie, it has a strong flavour and is packed with antioxidants, glutamine, betalains, manganese, potassium, magnesium, vitamin C, B1and B6, dietary fiber, omega 3, and calcium, but most importantly it tastes good!
Ingredients
1 medium beetroot (bulb, stem and leaves)
1 banana
1 kiwi Fruit
1 mandarin
150ml of coconut milk
150ml of pineapple juice
100g of frozen blue berries
Method
A blender or food processor is needed to make this smoothie. Remove the seeds from mandarin, cut off the hard ends of the kiwi fruit (but no not peel the skin of the remaining kiwi fruit) and place the fruit in the blender. Wash the beetroot (do not peel it) and chop it into pieces, place it and the stems and leaves into the blender. Add the blue berries, pineapple juice, and coconut milk. Turn the blender on and blend until all the ingredients are mixed.
Servings
This should make enough smoothies for 2 to 4 people depending on serving size.
Strength training drills
By · CommentsHere is a collection of strength drills including chain yoke carries, box squats with chains and dumbbell box squats.
Med Ball Drills
By · CommentsHere are a few examples of med ball drills for explosive strength. All of the drills should be performed with maximal effort for low reps.
Chain Yoke Carry 231kg for 100m
By · CommentsChain Yoke drills are great for general physical preparedness (G.P.P.) or during a strength phase of training. This is a good drill for building core strength and endurance.
Mark Hunt Strength & Conditioning Training Session
By · CommentsMark Hunt is a legend in MMA circles, he’s built up an excellent reputation over a number of years as a K1 Kick boxer and then made the transition to MMA. This is a video clip I took when he was training with me here in the Blue Mountains west of Sydney.
Tabata Squats are a form of interval training where you exercise at maximum effort for a period of usually 20 seconds ( this can be changed) and then follow with a 10 second rest. Depending on the exercise you may want to do up to 10 intervals.
Tabata is a great conditioning exercise for MMA because it gets you used to working when your muscles are full of lactic acid and can really asist in fat burning. However, I should add in a word of caution. If you watch my form in the last few sets it really starts breakdown, my knees start to drift inward and my back is a little rounded. So when performing high intencity drills becareful to maintain good form and thus minimise the chance of injury.
366kg Chain Yoke Carry
By · CommentsChain Yoke carries over short distances of 15m to 30m (50ft to 100ft) are great for building strength. The core is heavily stressed during these drills so a solid training base needs to be established before getting into heavy chain yoke carries.
Front Squats #2
By · CommentsThis exercise was a simple two minute front squat challenge from the strength and conditioining sub-forum at www.sherdog.com The challenge was to squat as many times as possible in a two minute period without racking the weight, the person with the highest total weight moved (reps x weight) won the challenge.
