Burn With Kearns Fitness & MMA Conditioning and Training Course Blog

Train Like an Ultimate MMA Fighter DVD

2012-01-04T14:54:00.001-05:00

I am pleased to announce the release of a new DVD that is the basis of the MMA Fighter Fit group class I am developing.Train Like an Ultimate MMA Fighter was filmed by a three camera crew at the 2011 IDEA World Fitness Convention in Los Angeles. It also features an audio soundtrack throughout the workouts.

Here's the DVD description: Mixed martial arts fighters are the ultimate athletes. They must reap incredible conditioning rewards from their strength and conditioning programs, while staying injury-free. Their training regimens are intense and include many martial art disciplines. Get introduced to a six-phased training approach and over 25 drills that you can employ with your clients. Learn carefully calibrated workouts that can be adapted for a wide range of personal training programs and group classes. These workouts are fast-paced and challenging—your clients will absolutely love training like an MMA fighter!

Train Like an Ultimate MMA Fighter is available for purchase here

Getting the Food to Fight On

2011-10-31T09:48:00.004-04:00

There are many diets out there in the world that claim they can do this amazing thing or provide that incredible result. Plus, consider that the diet industry is a multi-billion dollar a year business.

For fighters and athletes in general this means there is a mountain of confusion and disinformation. Accordingly, the nutrition plans that Burn with Kearns recommends are not diet centric, they involve a lifestyle shift.

If athletes are not eating enough food to meet their minimum diet requirements, nutritional inadequacies may start to occur. Symptoms include chronic tiredness, frequent illness, poor concentration, poor performance and poor recovery.

Highlights of the Burn with Kearns' Approach

Keep close to your optimal weight in the off season.

Our plans typically have an even amount of protein and carbohydrates with a low percentage of the good fats. For fighters the preferred ratio is 40% protein, 40% carbohydrates, and 20% fat.

Recommended carbohydrates are mostly in the form of low gylcemic index foods that don't spike insulin levels. When you spike your insulin level that is the body's response to too much sugar in the blood stream, which can led to a "sugar crash". This disrupts your energy levels.

The protein we use in our programs is in the form of lean proteins, with eggs being the gold standard, followed by fish, and poultry. Polyunsaturated and monounsaturated fats that are found in fish, veggies, nuts and seeds are also recommended.

Water is a critical nutrient for athletes. Dehydration can cause muscle cramping and fatigue.

IDEA World 2011 - The Power of Kindness

2011-10-31T09:45:00.001-04:00

In August, I was invited by IDEA Health & Fitness Association to present a workshop at their 2011 Fitness World Convention. In the fitness industry this is the equivalent of performing at the Oscars. IDEA has been around for 25 years, and is the leader in health and fitness. The association's mandate is to educate and inspire its 22,000 plus members beyond the status quo, and to enhance and elevate the health, fitness and wellness professions in general.

My session was called "Train Like An Ultimate MMA Fighter". It was the first time IDEA had explored MMA based conditioning at any of their conferences.

My right hand man and marketing manager, Ron Weinberg, was with me and he put in a lot of hours on this project. There was much riding on this event for me personally and my business. It was a pilot workshop by IDEA to see if MMA related programming could appeal to the general fitness community.

At 4:30 pm on August 14th over 100 trainers and group exercise instructors were present at my workshop held in the Los Angeles Convention Center. In addition, a production crew from IDEA was filming it for an upcoming educational DVD.

Although I was anxious to get into the practical portion of the workshop, I felt it important to explain what MMA Conditioning was all about as there were many unique aspects to introduce. As I finished the last of my PowerPoint slides, I was more than ready to lead my carefully planned class upon attendees.

Even though it was the end of the day, and many participants had attended hard charging workouts before mine, I knew that they loved to be challenged. Thus, I was determined to provide a level of energy, instruction and motivation that they would remember. As my session went on, I noticed more and more people coming in the room to watch. The energy was building throughout the space. It felt great!

Towards the last 45 minutes of the session, Douglas Brooks showed up. For those that are unfamiliar with Douglas, he is one of best known and highly regarded leaders in the fitness industry. Off to the side, he gave me a big thumbs up, which meant the world to me. I paused and introduced him to attendees and told the following quick story:

Twenty years ago, I wrote 3 letters to the top trainers in the industry. Only one responded. Douglas not only called me, he spent 2 hours on the phone with me! When I was filming my first DVD, I consulted him and he helped me tremendously. Over the years, he has become a good friend and mentor to me.

With that one simple act of kindness 20 years ago, this man helped shape my career. As one of my favorite authors, Wayne Dyer, would say "never underestimate the power of kindness".

I have a challenge for you: The next time you are at a favorite coffee shop, buy the next person behind you their cup of coffee. Don't let the person know you did and just walk away. This act will do more than you think.

One of the Most Effective Leg Exercises

2011-09-21T09:14:00.000-04:00

Years ago I was introduced to the kettle bell, which has become a very popular strength training tool. However, I never expected that it would be in my trainer's tool box for leg work and as a stability exercise.

The exercise I am discussing is a one legged dead lift. I absolutely love this exercise since everyone can gain a lot of benefit from it, no matter what sport you play. The one legged dead lift covers a lot of ground when done properly.

- Activates stability in the ankle, knee, and hip complex

- Ties the lower back and leg together as one unit

- Develops powerful legs

- Reduces the probability of injuries in the muscles its working

- Develops real world strength in legs

To perform this exercise pick a weight that you can handle for 8 to 12 reps on each leg.Stand on one leg with the weight in the opposite hand from the leg on the ground.

Fold forward from the hip and bend the ankle, knee, and hip all in one motion for a count of 4 as you breath in.

Reach the weight to inside of the foot that is one the ground as you fold from the hip.

Touch the weight to the inside of the foot of the standing leg.

Use your leg strength to straighten out your leg as you return to the standing position as you breath out for a count of 2.

Repeat for 8 to 12 reps on each leg.

2012 IDEA Personal Trainer Institute

2011-09-14T17:37:00.000-04:00

I will be presenting a workshop at the IDEA Personal Trainer Institute program, which will take take place in Alexandria, VA at the Hilton Alexandria Mark Center on February 16-19, 2012. This conference has SOLD-OUT three years in a row: 2009, 2010 & 2011! The IDEA Personal Trainer Institute is the longest running exclusive Personal Training educational event. I am honored to be part of it. In my next newsletter I wrote a piece about my experience at the IDEA 2011 World Fitness Convention which was held this August in LA. You can subscribe to my newsletter here.

Getting Your Calcium Without Consuming Diary Products

2011-06-22T08:29:00.000-04:00

Approximately 99% of the calcium currently in your body is stored in your teeth and bones. Calcium is also important for many other bodily functions, such as muscle contraction and exocytosis. Calcium is also essential for nerve conduction, the regulation of enzyme activity and the formation of cell membranes.

There are a number of Calcium options for those who do not consume dairy products. They include:

* Calcium fortified juices, cereals, breads, rice milk, or almond milk.
* Canned fish (sardines, salmon with bones) soybeans and other soy products (tofu made with calcium sulfate, soy yogurt, tempeh), some other beans, and some leafy greens (collard and turnip greens, kale, bok choy).

The amount of calcium that can be absorbed from these foods does vary.

Mediatation to Ground Yourself

2011-04-04T09:52:00.000-04:00

Bruce Lee was quoted as saying "thoughts are things". Accordingly, mediation is an effective way to ground yourself and clear out the constant mindless chatter that goes on between our ears and negatively blocks our physical and mental functioning.

Anybody can mediate. Start with a few minutes a day and give it a try with these guidelines:

1. Sit or lie down comfortably

2. Find one word or phrase to focus on and say it as you breath

3. Breath in through your nose and out your mouth

4. Breath into your back and expand your kidneys

5. When a thought pops in your mind, recognize it and move on

Olympic Training - Move and Shoot

2011-03-22T14:52:00.000-04:00

Every two years you plop down in front of the boob tube to watch those bad ass Olympians do their thing. You may realize that paintball is smiliar to the biathlon because it’s fast paced, and requires a lot sprinting and focused concentration.

What you may not realize, however, is that these Olympic athletes have been busting their rear for the last 10 years doing drills and training just so they can smoke the competition. One of the best ways to train for this is to do agility drills with ladders, followed by sniping exercises.

DRILL ONE
Name: Two Feet in Two Feet Out on the Lateral
The Drill: While holding your marker, step two feet into each square and then quickly move both feet out. Then repeat in the next square.
Tip: Do it on grass so it’s uneven like the field.

DRILL TWO
Name: Drop and Shoot
The Drill: After two minutes of drill one, drop and shoot surrounding
targets from a kneeling position for 30 seconds. Repeat both one and two for the five-minute workout.

Sports Conditioning - Save It for the Game

2011-02-27T11:26:00.000-05:00

There has to be a purpose behind sports conditioning. It’s not about how much punishment you can dish out during the workout. It is about how much punishment you can have the athlete ready for come fight day. Equally a trainer doesn’t want his fighters to be injured during a training camp or after about. I know of two pro fighters that were instructed by their strength and conditioning coach to lift weights and run after their weigh-ins! Didn’t they ever hear the football coach’s mantra, ‘Save it for the game’?

MMA Strength and Conditioning Certification Weekend Spring Locations

2011-02-04T14:40:00.001-05:00

With the sport of mixed martial arts (MMA) rapidly growing, the strength and conditioning training programs these elite athletes use to train and prepare for their fights is receiving significant interest among those who train athletes and clients.

“The training strategies and techniques that MMA fighters employ can provide a competitive edge and or achieve dramatic results for a variety of populations, from recreational athletes, to college athletes, to anybody looking to get more functional value from their exercise program," says Coach Kevin Kearns, one of the acknowledged leaders in developing and managing strength and conditioning programs for MMA Fighters. His training clients include; Marcus Davis, Spencer Fisher, Kurt Pellegrino and Stephan Bonnar - to name a few.

Coach Kearns is now teaching his training methods at a weekend hands-on workshop that is recommended for personal trainers, coaches, and other fitness professionals. This spring, the Burn with Kearns’ MMA Strength and Conditioning Certification will be held in four locations in the United States and Canada. The locations include Ann Arbor, Michigan; Pasadena, Texas; Hudson, NH and Newmarket, Ontario.

“MMA strength and conditioning based training works well with personal training clients and in group exercise classes because it offers a never ending set of challenges and most importantly achieves functional results like no other method of training,” says Coach Kearns.

Steve Whittier, owner of Nexus Martial Arts in Wareham, Massachusetts, who has attended the Burn with Kearns workshop says, "the Burn with Kearns’ training program is a phenomenal tool for helping athletes and general fitness exercisers of all levels to get maximum results in minimal time while maintaining their motivation." He reports that his fitness and martial arts students love the Burn with Kearns' training methods.

For more information on the MMA Strength and Conditioning Weekend Workshop, please visit http://www.burnwithkearns.net or call 508.541.3281 for more information.

MMA Conditioning Course in Texas

2010-11-01T10:32:00.000-04:00

Had an enjoyable time conducting a Burn with Kearns MMA Conditioning Coach Certification in Pasadena, Texas yesterday.

Grandmaster Zuffi Ahmed and his team were great hosts! I was very impressed with Grandmaster's story. He was a champ in his home country of Pakistan and had a great life going. Then he decided in the early 80's to move here with just $1800 in his pocket.

Today, he owns 9 schools and is growing by leaps and bounds. What truly impressed me was how much he genuinely cares about his students and his passion for teaching martial arts. Thus, I am proud to announce Burn with Kearns is the official fitness consultant for Bushi Ban Martial Arts.

I also have to say that Texas is such a friendly place. I look forward to returning soon.

Ball Fight: How to Develop Strength and Balance

2010-08-02T09:40:00.000-04:00

The Burn with Kearns' coaching team always strives to take things to a new level with our fighter and athlete clients.

Remember when we were kids and we used to play “kill the guy with the ball?” That was a great game because it taught us a lot of relevant skills. It was applicable for wrestling, grip strength, maintaining balance and impact conditioning.

A favorite way of using this game in training is with a heavy duty rubber band and belt system, two fighters and a stability ball. The idea behind this is similar to when we were kids — just get the ball away from the guy who has it.

The challenge for the fighter is holding onto the ball while he has an industrial strength band pulling him backwards. The purpose of the band is it ups the intensity of the workout. Try this one out in the backyard just in case it gets a little unruly.

MMA Training Concepts - Hammer Time

2010-04-18T11:06:00.000-04:00

There is no question that without a strong striking game, you are not going to last in the MMA game. We have seen the tide of fights changed with one well placed strike. Whether it’s an elbow or a punch, timing, strength and endurance are major factors.

There are a variety of ways to develop strong strikes. At Burn with Kearns, we use a lot of “off the shelf” items to accomplish this. For an item to be consided “off the self” it has to be affordable, adaptable and functional.

One of my favorite items that anybody can find and implement is small sledge hammers, in weights anywhere from 2-6 pounds. The amount of work that can be done in multiple dimensional angles is truly amazing and limitless. They can develop grip strength and endurance in all the muscles used for striking.

For the MMA and grappling game, they are one of my go-to tools for fight prep. When we perform this workout, there will not be a muscle you do not feel in your entire striking mechanics. This is also great for shoulder and hand rehab as well.

MMA Training Tips - On Unstable Ground

2010-04-12T10:59:00.000-04:00

Instability training is really a simple concept. If you train in an unstable environment your stability improves in a stable one.
To continue this line of thinking, it is very important for fighters to “feel” the pressure of combat and the chaotic nature of the fight. One of the hardest aspects to prepare for a fight in the Octagon is getting stuck against the cage. This is not a fun position to be in, especially if your sight is compromised from a previous strike.

We prepare for this situation, knowing all too well that it can happen at any given moment. The first time I showed this drill to Marcus Davis, he said, ‘That’s exactly what the pressure feels like in the ring.”

The drill is simple. One fighter is sitting on the floor against the cage or wall defending, and the other fighter is attacking with a large stability ball and crushing the guy against the cage.

This replicates the overwhelming pressure that combat athletes feel in the ring. When you add to the scenario that the fighter can’t see that crushing motion, he needs to feel it. We use the Bosu Ballast Ball for this drill since it adds some weight to the drill as well. Hey, I never said I was a nice guy!

Victoria, British Columbia

2010-04-10T11:13:00.000-04:00

I am truly blessed to be able to travel so much and meet such wonderful people around this earth of ours. Victoria, British Columbia is an unbelievable place. I have never seen a place so clean. The architecture is inspiring. What a beautiful island. Victoria feels as if you stepped back in time in Europe when you walk around.

Big kudos to Mr. and Mrs. Clark, from Clarks Tae Kwon Do for bringing me out to perform a seminar. Although I do not relish being away from my family, I would have liked to stay longer to explore.

On the way back from Victoria to Seattle, on a early flight, I was treated to an intensely inspiring sunrise! As a culture, we need to stop and look around once in a while and appreciate the marvels of our planet.

Also, I have to say traveling on Alaskan Air is awesome. From the people, to their planes, it is truly a pleasure to do business with them.

Alaska Update Day 3 - Burn with Kearns 90 Day Fitness Challenge

2010-03-28T08:43:00.000-04:00

Yesterday, we kicked off a Burn with Kearns' 90 Day Fitness Challenge at Anthony Barker's Valley Tang Soo Do in Wasilla, Alaska . We had 34 people sweating and smiling to the Burn with Kearns' protocols. Today, I will be performing an MMA conditioning workout then watching UFC 111 at the Barker's home. You want mind clearing experience this is the place!

Alaska Day Two

2010-03-28T08:28:00.000-04:00

Today I saw one of God's finest creations, Mount McKinley. It is the tallest point in North America, at 20 thousand feet. There is no pollution up here, the air and water feel and taste different. This is truly the last frontier in America.

To put Alaska into prospective, the state of Alaska would take up two thirds of the United States! Three quarters of the state is roadless. The air is so clear that it is hard to judge distance. Something that looks close is actually far away.

With all the trails and woods out here, it is simple to get back to nature. You can be at peace while exercising or taking time to get quite. Time feels as if it stops. You can be a human being instead of a human doing.

Special thanks to Anthony Barker and Valley Tang Soo Do for showing me this beautiful state. I can't wait to come back. Stay tuned for my video blog next week."

Arrived in Alaska

2010-03-25T11:46:00.000-04:00

Mr Barker of Valley Tang Soo Do Martial Arts School picked me up last night at the Anchorage Airport a little after midnight. First I have to say I am very impressed with Alaskan Airlines. The service was great and the experience awesome. Upon my arrival at the airport I found the airport to be one of the nicest I have been in. It is clean and has a variety of food shops and stores.

Mr Barker drove me through a glacieral lake where I saw the mountains for the first time. It literally looks as if you could touch the stars on top of them. This morning as I look out the window of my hotel, the sun is just rising over the mountains. I find myself with little sleep, but very inspired. This truly is God's country and I can't wait to experience it. I'm off now to catch the sunrise and a hike.

A Growing Weight Problem

2010-02-16T18:19:00.000-05:00

The latest Gallup-Healthways Well-Being Index, shows that 63.1% of adults in the U.S. were either overweight or obese in 2009. That was a small but measurable increase from 62.2% the previous year. The survey finds that 36.6% of Americans are overweight and 26.5% obese. The Gallup-Healthways Well-Being Index findings are based on telephone interviews with 673,000 adults in January 2008 to December 2009. About 90,000 surveys were done each quarter, and the margin of error for the quarterly results is +/- 0.3 percentage points.

Reversing this trend will take the involvment of many. With the country focused on health care costs, hopefully we can develop innovative solutions, especially for children.

Ultimate MMA Magazine Review of My New Grappling Conditioning DVD

2010-02-14T11:10:00.000-05:00

The May 2010 issue of Ultimate MMA Magazine features a review of my new Grappling Specific Conditioning DVD:

"If you haven't seen Kevin Kearns perform you're in for a big treat. He's comfortable and humorous on camera, so his personality pulls you in and keeps you hanging onto every word as he takes you through every exercise."

"Speaking of which, these exercises are amazing. He had us on the ground, in our office, working along with him. Working out may be the only thing in this world better than writing, so we decided to forego all work for a bit while we Burned with Kearns. Eventually, we got back to pounding the keyboard, but this DVD is going home with us. Guaranteed."

A Winter Workout with Nature

2010-02-03T07:38:00.000-05:00

I am a huge fan of getting back to nature (working out outside)! On a recent day in Boston, a snow had fallen a few days before, it was about 35 degrees and the sun was shining.

Although my time was limited, I wanted to workout outside. (I was getting my kids off the bus in about 30 minutes). Strength training was on my agenda with an interval component.

I grabed a Kettlebell and my 4lb sledge hammers and went to workout in the snow. Our yard has many pine trees, a kid's swing set, plus a nice 20 yard hill for sprints.

Here was the circuit:

3 sets on all Hammer time: 20 reps each
Kettlebell swings: 30 reps
Kettlebell horn squats: 30 reps
Alternating snatches: 30 reps
Pull ups: 20 reps
20 yard sprints uphill: 3 sets
Hammer matrix
I concluded with 10 minutes of yoga

There is something special about being outside - like a kid and just playing.

The MMA Conditioning Revolution

2010-01-30T07:21:00.000-05:00

Martial artists are some the most disciplined athletes you will find. Initially, the UFC was more about which style worked better. As the sport evolved, fighters realized that they had to have both a standup game and a ground game to succeed. In today’s MMA arena, a new revolution is talking place.

It is no longer a matter of being a BJJ black belt, an accomplished Muay Thai fighter, or an NCAA wrestling champ to succeed. The competitive edge comes to those who have deep conditioning plans that detail how to train all year round.

The outcome of many fights is now coming down to who has the most gas left in the tank. This concept is prevalent in many other sports as well. Besides the physical edge, if an athlete is fresh - the mind is clearer, reactions quicker and balance is better.

Whether you are fighting professionally, or just want your next BJJ belt, or want to train injury free, you need to stay in shape even when you’re not on the mat. A conditioning program should address:

1. Movement evaluation of the fighter or trainee.

2. Evaluation of physical strengths and weaknesses.

3. Evaluation of current nutritional intake.

4. In-depth analysis of current performance.

5. Identifying specific performance needs and goals.

6. Detailed outline of conditioning program modules.

7. Coordination of programming time table with other professionals

8. Implementation of conditioning and nutrition.

9. Post event evaluation.

10. Sports psychology analysis

MMA conditioning falls into these categories:

1. Cardiovascular endurance

2. Explosive strength

3. Muscular endurance and strength

4. Functional strength

5. Sport specific flexibility

6. Nutrient timing

I have produced 5 MMA Training DVDs that cover these approaches. They are available at UFC.com.

The Mother Nature Fitness Incentive

2010-01-13T16:29:00.000-05:00

Over the holidays, I was able to enjoy many invigorating times with my family and friends. I believe that fitness is everywhere and during my holiday vacation I lived it. One day we received a significant amount of snow. It took me about an hour to shovel. Then I went sledding with my kids for 2 hours. Next I decided to hike in the deep snow for an hour. At the end of the day, I added it up and realized I just got 4 hours of solid fitness activity in! The best part was that I was back to nature.

Moving around outside is a real treat, even in the winter when we have a natural tendency to stay indoors. For me, if it's 25 degrees or above and the sun's shining, I'm outside. I take a page from my kids. They don't care how cold it is, they just want to go out and play! As adults we need to open our minds to this same sense of exploration and freedom.

The other activity I was able to experience with my kids on vacation was ice skating. This is something I have not done since I was 12 years old. We have a pond near our house which makes it great for them to learn. From my ankles to my core, I felt it the next day.

I begin the new year with my wife and 60 other people at a 10pm to midnight hot yoga practice. Believe it or not it was better than going out and drinking! The endorphins we received after that session were incredible. It was quite the experience and I plan on doing it next year as well!


Share
|

Promotional Contest for my new Grappling Specific Conditioning DVD

2010-01-11T16:39:00.000-05:00

In celebration of my new Grappling Specific Conditioning DVD, everyone who purchases any Burn with Kearns DVD or DVD Package (Jan 1 through Feb 6, 2010) is automatically entered into a drawing for a Customized Workout and Nutrition Plan ($795 value) that I will develop for you. The winner will be announced on Feb 8, 2010. Check out my DVDs.

Congratulations to Chris Rappold

2009-11-28T19:03:00.000-05:00

I'm truly honored to announce that not more than 2 hours ago, I received a phone call from Italy. Master Chris Rappold, founder of Personal Best Sport Karate, won the 40 and over gold medal at the World Karate Championships!

Master Rappold is more than a client, he is one of my business mentors and a great friend. We started training for his competition in August. It was a good challenge for me as well to take a number of concepts that I use for training my MMA athletes and formulate a plan for him.

Of course I was not alone on this venture, this was a team effort. Master Rappold had many sparring partners, supporters, and his family behind him. Just goes to show you there is no I in team!

Strength and Conditioning Certification

2009-11-24T10:47:00.000-05:00

We had particpants from around the country (including Alaska) attend the most recent Burn with Kearns' Core Concepts Certification. Friday afternoon, we started with the art of training. This is really important to me since I believe training is an art just as much as a science. We finished off the day with evaluation techniques and started Burn with Kearns (BWK) Phase 1 programming. Later, a network dinner enabled everybody to rap and hear different experiences with client training.

Saturday we started bright and early and finished Phase 1 BWK programming. In the afternoon, we explored Explosive Power Concepts in a very in depth manner. By the end of the day everyone was pretty well fried and needed to refuel at dinner.

Sunday sesssions included warm ups, BWK Gas in the Tank protocols and partner drills. I threw the kitchen sink at them and they loved it! After lunch, one of my professional fighters came by so everybody could see BWK training in action. At the end of the day we had an hour review session, Question & Answer forum and then everyone exchanged email addresses and said their good byes.

Warriors Weekend in Toronto

2009-10-25T15:43:00.000-04:00

I had a great weekend in Toronto at Robinson's Karate. Master Robinson hosted a Warrior's Weekend for his students. Instructors included myself, Master Chris Rappold, Shihan Moti Hornstien, and UFC fighter Jeff Joshlin.

I came in early to work with Master Robinson and his staff on part of the Burn with Kearns Core Conditioning Certification Level 1. They definitely absorbed a lot during the course's 8 hours.

Since I am training Master Rappold for his World Championship fight in Italy next month, we took the opportunity to work on his gas in the tank program. He will be ready for his upcoming fight next month.

As a bonus for me I got the chance to train with Shihan Moti on gun defense. I was amazed at the detail that he went into during his seminar. Master Rappold and I teamed as training partners for that seminar and continued with Jeff Joshlin's striking seminar.

Saturday started off fast and furious with Master Rappold's sparring seminar. You can see why Master Rappold has been a champion so many times. With a short break the students hung in there and got ready to Burn with Kearns. Even though the weather wasn't great, we had an a boatload of training and laughs. Good food after was provided by Master Robinson in the form of miles upon miles of sushi.

I want to say thanks to Master Robinson and his team of instructors, Ian, Eric, Mike, Trevor, Jason, Troy, Tyler, Steve,and Nate for a great time as well as all the students.

Pull Ups

2009-10-16T12:00:00.000-04:00

Pull-ups can be done just about anywhere. They are great for preventing shoulder injuries and are very functional. Thus, it's no wonder why the military and many top MMA athletes include pull-ups on a regular basis in their training. The really fun part is that they can be performed in a bunch of challenging and different ways.

1. If you can not handle your own bodyweight, place a chair behind you to put your feet on. This will reduce the weight load.

2. To avoid shoulder injury, never have your hands wider than shoulder width.

3. Vary your grips often to increase different muscles activated

UFC.com Now Carrying My Conditioning DVDs

2009-10-12T11:18:00.000-04:00

I am pleased to announce that UFC.com is now carrying all of my strength and conditioning DVDs. The UFC is the premier mixed martial arts organization in the world and to have them carry my training DVDs is an honor. Here's the link.

We are in Full Gear Here

2009-10-10T10:33:00.000-04:00

Jorge Gurgel will be working with me intensely over the next 4 weeks to get ready for his main event fight for Strikeforce's “Challenger Series 4” at the Save Mart Center in Fresno, California on November 6th. Yesterday, I worked with him and Rich Franklin. I put them both through my "Gas in the Tank" program. They loved and hated it at the same time.

Kru Mark Dellagrotte and I work together closely when fighters come into Sityodtong. Also on my schedue for next week is WEC fighter Alex Karalexis and UFC fighter Marcus Davis. Time to cowboy up!

By the way, last week was an awesome experience at the EFC Summit in Miami. I met many great people and look forward to working with their schools.

Sounds of Success

2009-09-21T22:37:00.000-04:00

Recently I have had the pleasure of working with a musician named Malin Hess. He hired me to help him trim down for his latest music video. Malin already had been working out on a regular basis, but he needed to bring it up a notch. We decided in order to get the most bang for his buck, we would use a combination of sandbags and agility ladders for his interval training program. The results have been fantastic! He dropped 12 pounds in 3 weeks. Malin is an extremely hard worker and really dived into the training and nutrition plan I developed for him. He was kind enough to send me this video of his workout accompanied by his music. Check it Out.

Over the next few months I will be working with Jorge Gurgel, Marcus Davis, Alex Karalexis, and Greg Rebello ready for their upcoming fights at my home base Sityodtong.

Honored

2009-09-11T15:44:00.000-04:00

Last week I had the honor of being appointed as the strength, conditioning, and wellness coach for Kyoshi Steve Lavallee's Martial Arts University International. This appointment means a lot to me professionally and personally. Mr Lavallee is a great mentor for many top martial arts schools around the world. I look forward to working with him and all of his school owners.

Take Exercise to Heart

2009-08-31T09:25:00.000-04:00

Interesting article from the Associated Press on the value of exercise for heart patients.

"Studies have shown heart patients benefit from exercise, and some have even shown it works better than surgical procedures. At a meeting of the European Society of Cardiology on Sunday, several experts said doctors should focus more on persuading their patients to exercise rather than simply doing angioplasties."

Take the I out of Team

2009-08-19T10:50:00.000-04:00

UFC 101 was a whirlwind of activity for me. Although Kenny Florian was fighting, I went to UFC 101 as a spectator, not as his coach. I had resigned as Kenny’s strength and conditioning coach a few months earlier. However, ending that relationship didn’t stop me from wanting Kenny to win badly!

Kenny hired me after his loss to Sean Sherk in October 2006. Kenny realized that he needed to improve his strength and conditioning if he was going to get another title shot. We worked very closely for the next two and half years as he pealed off 6 straight victories, which resulted in him once again earning a title shot, this time against BJ Penn.

Unfortunately, he would have to wait 9 months for the opportunity. After visiting Georges St-Pierre's training camp, Kenny decided to add on John Chaimberg, a strength and conditioning coach from Canada to the KenFlo team. Unfortunately, it was clearly evident from the beginning that John wanted my spot. Personally and professionally I am all about learning new ideas and working with other people. That being said, when you reach out (phone calls, emails) to someone on numerous occasions and get no response, it’s disturbing.

If long distance coaching is going to work, than you must have a colleague to work with that you can trust and communicate with on a daily basis. With John devising the programs from Canada, I was not able to provide meaningful inputs based on my history with Kenny and how he was performing under John's training programs. Eventually, I had no choice, but to resign as Kenny’s strength and conditioning coach.

While I am disappointed that Kenny wasn’t able to win his fight against BJ, I am very proud about the performance of a current client, Kurt Pellegrino, who fought and won earlier that evening on the main card.

With Kurt, I have a colleague I work directly with in New Jersey. Her name is Sharon Wentworth and she is a true professional. Although fairly new to the sport, she is willing to learn from me and I from her. Sharon had interned with Martin Rooney, who I respect greatly.

When I came on board last summer to train Kurt, he was in a difficult place. He had moved back to NJ, to open a school, and was living with his in-laws. He has just signed on for a tough fight. Kurt put his faith in me to design a program and Sharon to serve as his day-to-day coach. He was coming up against Thiago Tavares, a conditioning machine. Kurt not only won the fight, it was fight of the night, which provided a huge bonus that enabled him to buy a house for his family in NJ.

Kurt is now on a three fight win streak. The reason it works is simple - it's about the TEAM. There are No egos between Sharon and myself or the other coaches. We focus on the goal, “help the athlete win.” This mantra is what professional coaching is about.

Kurt once told a story about the great Genzo Gracie. Kurt was a blue belt at his academy and witnessed the Professor taping everybody in the room. He went up him and said, "professor that was great, I can't wait till I can do that." Genzo replied, "Kurt in life people are either a hammer or a nail, don't answer me now, but when you are awarded your black belt, you let me know which you want to be." When Kurt was awarded his black belt years later, he called the professor and said, "Professor, I know the answer, I want to be the nail!" Genzo asked, "Why?" Kurt replied, "because a nail makes everyone else look better and be better."

As coaches we are nails, we want our athletes to get shine. It takes a team to help them reach their goals.

Ireland Fighters

2009-07-19T12:03:00.000-04:00

Congratulations to Catherine Costigan and Dave McNamara. They won Gold Medals at the All Styles Kickboxing Association of Ireland and East Coast San Shou Challenge Tournaments. Their coach (center in picture) sent me the following email:

"We used the Burn with Kearns Explosive Power and Burn with Kearns Gas in the Tank DVDs for their conditioning program. In the San Shou alone Catherine was able to defeat a girl twenty pounds heavier and Dave stopped all three of his opponents by TKO.Using the weight cutting advice you gave me Dave was by far the biggest guy in the 75 kilo category.Since I started working with Kevin I haven't had a single fighter even look tired in a match. His conditioning program is the best!"

Dermot McGrath
Pankration Kickboxing Academy
Limerick Ireland

UFC Fan Expo

2009-07-15T11:40:00.000-04:00

The UFC Fan Expo was a huge success! I want to thank my Kru, Mark Dellagrotte for inviting me out to share his booth. I was honored to meet and talk with some of my many fans. This was a huge high for me and gave me tons of drive to continue helping people. I will to take Burn with Kearns products and programs to new levels.

Special thanks to the Bruce Lee booth and their crew for helping me during the event. A big thank you goes out to my friends from Colorado - Carol and Conner Cardova for helping me set up the Burn with Kearns booth. I met and went to the fights with a new friend, Oliver Grunner, the action star! Thanks to everyone who gave me positive feedback on my articles and DVDs! I'm truly blessed to have all your support.

Back from Buffalo

2009-06-28T18:58:00.000-04:00

Just finished a great 90 Day Burn with Kearns Fitness Challenge seminar at Master Khechen's school in Buffalo, New York. We had over 80 participants - 20 of them children. At the end of the seminar, a few kids even asked me to move up there. It's extremely encouraging to see people with so much energy. The day flew by for them and me. Special thanks to Master Khechen, Michelle Burnett, and all the staff at his school. Their hospitality is greatly appreciated.

Fighter Training Updates

2009-06-18T20:31:00.000-04:00

I shot down to NJ today to train Kurt Pellegrino. He's getting ready for UFC 101 on August 8th and is right on track! My counterpart, Sharon Wentworth, helps me while I"m not there. She has been a huge asset for me and Kurt.

I played a little trick on Kurt, for his new ''Gas in the Tank" program. I told him on the drive to the gym it would be a walk through. I fibbed:) I wanted to test him and see where he was at. As a coach we need to use this tactic once and while to keep athletes on their toes. He did great and he will be ready for Josh Neer. Another MMA fighter client Jorge Gurgel, fights on Friday's Strikeforce card. He was out training with me for 3 weeks. Jorge is ready to put the past in the past. Kenny is lookin good as always as we approach his title shot at 101! Until next time stay strong, stay fit and stay focused.

Fit for Life in Maryland

2009-06-15T09:56:00.000-04:00

I just came back from another awesome weekend at Tristar Martial Arts. We had close to 100 people participate in the 90 Day Burn with Kearns. Fit for Life Challenge. We launched a kids version and had 20 children who had a blast exercising with the medicine balls and bands. The kids didn't want to stop! That made us all smile from ear to ear. Children are the key to combating the obesity problem in this world. We need to start them early and continue the process daily. Kudos to Keith, Debbie Thompson and the staff at Tristar Martial Arts in MD. This is the 5th seminar I have performed there and I feel honored to be their strength and conditioning coach.

Heat or Ice

2009-06-14T12:21:00.000-04:00

Most of the time the use of ice is a better option after training, especially if there is a injury concern. Ice will aid the healing process by reducing inflammation. Since the effect of exercise will generally raise the body temperature and increase swelling, it is wise to "cool" the area down after exercise.

A process of contrast can be performed with an injury which means heating the injury up and then icing it down. This increases blood flow to aid in recovery and then stops the swelling with ice. A ratio of of 7 minutes of heat to 3 minutes of ice is recommended.

Great Experiences at My Weekend Certification Course

2009-05-24T10:26:00.000-04:00

Last weekend I conducted the first Burn with Kearns MMA Core Conditioning Certification. People from all over the country came to the course which was held at Nexus Martial Arts in Wareham, MA (30 minutes from the Providence Airport). It was a blast working with this diverse group of talented people. They were always eager to learn more.

The course kicked off on Friday with a lecture, which was followed by a group dinner. Saturday was all about strength and explosive power. For the second session on Saturday we took advantage of the refreshing Cape Cod weather and worked a lot of concepts outside. Sunday we focused on "Gas in the Tank" and partner drills. I also had one of my pro MMA fighter clients, Greg Rebello come by. I went through a workout session with him and answered questions during the process. I can't wait till the next core conditioning certification weekend in November.

New MMA Conditioning Article

2009-05-21T14:10:00.000-04:00

The July issue of Inside Kung Fu Magazine features an article I wrote called 3 Steps to MMA Greatness. My 3 phases of conditioning are: 1) Strength and Hypertrophy 2) Explosive Power and 3) Gas in the Tank. You can read a pdf version of the complete article here.

Burn with Kearns Certification for Personal Trainers and Martial Arts Instructors

2009-04-25T09:58:00.000-04:00

BURN WITH KEARNS CORE CERTIFICATION WEEKEND
Friday, May 15 - Sunday, May 17, 2009

Nexus Martial Arts ▪ 14 Kendrick Road ▪ Wareham, MA

GET A CAREER ADVANTAGE WITH A BURN WITH KEARNS CORE CERTIFICATION
You will learn how to develop cutting edge Mixed Martial Arts training programs that incorporate demanding challenges which mimic the fighting environment with innovative wellness concepts for a complete conditioning advantage - physical, mental and spiritual.

Course Bonuses:
- Receive all 5 Burn with Kearn Conditioning DVDs
- Group Dinners Included
- With the completion of this weekend course, you will receive a certificate of completion

for more information and registration

Getting Away

2009-04-14T19:06:00.000-04:00

We took the kids to Disney World for the first time and they had a blast. My wife and I had fun as well. However, we realized pretty quick the food in Disney is not very nutritous. It really depended on what part of the park you were in. We ended up packing fruit in a back pack with Kashi crackers.

I also had the opportunity to drive down from Orlando to Fort Lauderdale to work with one of my new mentors, Kysohi Steve Lavalle. It was an awesome experience and worth the 180 mile drive each way. He invited me to his new training center to teach a seminar for his staff. What a great bunch of people!

Also the fight for the UFC Lightweight Title between Kenny Florian and BJ Penn is going happen on 8/8 in Philly. The team is gearing up to help the Kenflo take the belt back to Boston.

Traveling

2009-03-24T12:43:00.000-04:00

I just finished a blitz of seminars. My close friend Steve Whittier from Nexus Martial Arts hosted our Burn with Kearns 90 Day Challenge. We had 40 people in attendance rocking the house! It was a blast! What was also great is Steve Whittier has become my first certified Burn with Kearns Core Concepts Instructor.

The next day I was off to Toronto to lead a seminar at Xtreme Couture. The guys were awesome to work with and we had over 40 people on a Sunday morning! Special thanks to Robin Black, Doug, Lee, Rob and my boyz from mmatraining.com for putting this together. I also did some interviews with John Pollock from Fight Network and my new bro 'Showdown Joe' Ferraro from Rogersports.net. We had a blast up there aye!

Alex Karalexis Comes Back

2009-03-02T11:52:00.000-05:00

Over the past few weeks my client and bro Alex Karalexis from WEC came into town to train with Mark Dellagrotte, Kenny Florian, and myself. He needed to be ready for his next fight. Two losses in a row is not a good position to be in for the fight game. Alex is a natural 170lber, but given that he is only 5 7", he has to go down to 155. This is not easy for him. Plus, couple that with working full time at the Zuffa Gym in Vegas as their head trainer.

Alex is a great guy, who will always keep you laughing and is a solid Bostonian (he always has your back). As a fighter, some people may say he is not that technical. However, he makes up for that in balls and heart. We worked very hard over the past few weeks with his conditioning and diet. Kru Mark and I as always made sure we were on the same page. The toughest part was his weight. It was a tough cut, but the job got done. He won last night at WEC 39 in the first round by TKO!

Congrats to Alex a true Greek Warrior and the whole team!

The Martial Arts Spirit

2009-02-14T19:30:00.000-05:00

Today was a very interesting and heartfelt day. About a month ago, I was contracted to conduct a seminar at America's Best Defense in Attelboro Mass. Two weeks ago the owner, Paul Garcia, informed me that a student of his had suddenly past away and had no life insurance to boot. He was a father and grandfather.

After losing my own father when I was 12, I felt the need to "pay it forward". Paul asked if I could do anything for the family as his school was going to direct all seminar proceeds to the student's family. My mentor, Tim Barchard and I discussed it, and we came up with a plan to donate my seminar fee to the family. It was the right thing to do. We had over 100 attendees and raised over $8000 for the family. That is the true spirit of martial arts, helping others out in need.

Article about this special seminar

My MMA Road Trip

2009-01-23T13:50:00.001-05:00

The past few weeks have been very busy, I have been in NY, NH, MD and now Colorado conducting MMA Conditioning seminars and having a blast. We are rolling out a new program that uses the Burn with Kearns FitPack with martial arts schools to launch a 90 day fitness challenge. It's an innovative program that my mentors Tim Barchard , Keith Thompson, and myself have put together.

The response has been overwhelming. Tim had to close my seminar at 40 people, and Keith had to add a second session so we could handle 98 people! Last week when I went to MD , I received an unexpected email from my friends at Under Armour. They asked me to come out early and train a group of them. What an awesome company!

Kudos goes out to Marcus Davis for his win at UFC 93! We gear up now for Stephan Bonnar's fight on Jan 31st and Kurt Pellegrino's fight on Feb 7th. The MMA Partner Drills DVD is ready - we are just waiting to receive product shipments.

All the Best

MMA Training For the New Year

2009-01-10T14:10:00.000-05:00

This week was a bit of a surprise. I have been getting Marcus Davis ready for his fight on Jan 17th in Ireland. He sent me a text and asked if UFC 205 lber Tim Boetsch could work with us. Of course I said. Marcus is looking better and better with each camp. His speed and agility are becoming off the hook! It 's exactly what my Kru Mark Dellagrotte wanted me to do with him. Tim Boetsch enjoyed the work out a lot and said it really felt like he was in the a fight. That's the goal my friend.

Kenny's is getting stronger every day and the BodyBlade has helped a lot with his new program, so much so I bought him one for Xmas. It's an excellent tool for strength and rehab that we have used for conditioning MMA and martial arts clients.

Well off to the editing room to finish up another MMA Strength and Conditioing DVD. Until next time, Cry in training so you can Laugh in battle!

UFC Fighter Training Updates

2008-12-23T15:48:00.000-05:00

The holidays are here and things are in full swing. I have several fighters getting ready for early 2009 fights. Last week I went down to NJ to work with Kurt Pellegrino on his new gas in the tank program for his fight on Feb 7th. It was truly an evil program. Kurt called me 5 days later and said he was already feeling the results.

A few weeks ago, Stephan Bonnar came in to work with Kru Mark and myself. Stephan has made real progress after his knee surgery and is ready to get back in the ring. Marcus Davis and I will be working closely together over the next few weeks for his fight in ireland. As always Kenny Florian and I continue to work smarter on his S and C conditioning.

Happy hoildays. Cry in Training, Laugh in Battle.

MMA Training Session - How to use a Medicine Ball

2008-12-22T13:16:00.000-05:00

This video is from MMA Live, seen weekly on ESPN.com and ESPN Mobile TV.

MMA Training Session - Upper Cuts

2008-12-21T14:16:00.000-05:00

Segment from ESPN's MMA Live Show.

The Helladays

2008-12-17T21:05:00.000-05:00

I have been back for over a month from UFC 91 and I did not even notice. It is true - time does fly by.

This week I will be working with Kurt Pellegrino on his Gas in the Tank phase training as he prepares to fight Rob Emerson for Fight Night 17 on February 17th. I am also working with Marcus Davis for his fight in Ireland next month. Last week we offically wrapped up shooting the latest installment of the basement tape series, MMA Conditioning Partner Drills, the content will be off the hook. I start shooting today for an MMA pay to view site (more details to come).

It's amazing how cranked up my kids get with Christmas around the corner. A sponsor of mine, Fitness Quest sent me a bunch of Bosus, so I had them set up in my family room so the kids could get rid of some energy. Better than siting them in front of the TV!

Well time to bolt to sweat my a$$ off in yoga. All the best. KK

Smart Legs

2008-11-01T19:42:00.000-04:00

When I was kid at the gyms, I always thought it was funny to see that most of the guys with huge upper bodies had no legs! In the ring or Octagon, when your legs die, you die. This has been evident in many fights. When you think about it, you need “oak tree legs” to be able to effectively execute a power punch, a round kick, a shoot, a throw, the mount, and the list goes on. Now that does not mean they have to be “quadzilla” legs, but they do have to be fit, strong, and never quit.

The Road to Respect

2008-10-19T11:48:00.000-04:00

Kenny is officially on his gas in the tank protocol. After some tweaking last week, he said, "another great circuit Kev." As we draw closer to the fight less than a month away, I can see his demeanor start to change. Always the warrior at heart, but when the battle drums start, he has this searing white hot focus. You can feel it during every workout, as if a lion was stalking an antelope. He‘s training hard, patiently waiting to pounce on 11/15/08! THE ROAD TO RESPECT !

Strength and Conditioning with Kenny Florian | UFC | SPIKE.com

Great Job Marcus

2008-10-19T11:43:00.000-04:00

My hat goes off to Marucs Davis for his big win over Paul Kelly last night! We worked together for about 6 weeks while he was at Sityodtong. Marcus was completely motivated to smash the old ways and change his training around.

With a houlder injury after the last fight with Swick, he knew heavy lifting was out of the question. Although mentally he may not have thought he was as strong as before, his core ad new engine in there. As it showed in the ring, faster, quicker, and more agile than before.

Moving with The Predator and Others

2008-10-18T11:34:00.000-04:00

The week ended training Patrick "The Predator" Cote for his last hard gas in the tank session for his upcoming fight on the 25th of October. I have to say I was completely impressed (which does not happen often) with the 5 rounds that we did. He looked at me at the end of the last circuit, and asked if that was it! Cote wanted to do more! He never once backed down or slowed down during the 45 minutes of torture I put him through. Also, what impresses me is his ground game has shot through the roof! If others want to count him out, let them. I think and hope he drops a lot jaws on the 25th, for "The Predator" is on the hunt!

Nate Quarry and Greg Thompson were in town to train with me and the team. I now know why the call Nate the “Rock”. We did one of my favorite routes, The Summit of Pain. This is 246 stairs in Brookline Mass. It is quite sadistic. Nate hammered the stairs into submission and cranked out times like a sprinter! All I could see was his AND 1 shorts running by like Flash Gordon.

Kurt Pellegrino came in to work with Kenny. He’s probably one of my favorite people to hang with. You just never know what he is going to say or do. He kept Kenny and I laughing in training. As a bonus, I think I’m rubbing off on him, he came up with some new gas in the tank exercises for Kenny! Nice Job Bro!

Don't Count this French Man Out!

2008-10-12T16:37:00.000-04:00

I have been fortunate to work with over a dozen pro fighters during the last few years. Recently, Patrick Cote and I have been working together extensively. I have to say, not only is he built strong, but mentally, he's a rock!

I know the odds are not in his favor. I know Anderson Silva is one of the best. In this sport however, anything can happen. I put Cote through some of the most grueling "gas in the tank" workouts you have ever scene. He said to me the other day "Coach I have 2 problems, I'm in such great shape I want to do more, and I don't want to sleep."

I told him he was almost ready. We want the Cote Express to arrive right on time on October 25th. It will my friends! Until next time, Cry in training,laugh in battle!

A Busy Month

2008-10-02T14:05:00.000-04:00

Well September has offically come to a close. It has been a very fast paced schedule. I have been from one end of the country to another on seminars and helping fighters prepare for combat. Last week I worked with Patrick Cote over at Sityodtong for his upcoming 5 round championship fight with Anderson Silva. I also went down to NJ to work with Kurt Pellegrino on Burn with Kearns Phase 1 for his fight in January against Clay Guida.

As always I have time for my bro, Ken Flo for his fight on November 15th against Joe Stevenson. Kenny is getting ready to start phase 3 of his training -Gas in the Tank. This week starts off with a bang I will be training Marcus Davis, Patrick Cote, George Gourgel, Ken Flo, Daniel Gracie, and Nate Quarry, who comes in town this week as well. Wow! It 's going to get crazy! We are also working on a new product from Burn With Kearns. Until next time, cry in training laugh in battle!

Training a New Client

2008-09-03T15:02:00.000-04:00

This summer has been flying by. Daniel Gracie has come in town for 2 months to train with my Kru, Mark Dellagrotte at Sityodtong. Daniel is also good friends with one of my client's and mentor's Tim Barchard. Since they are both big proponents of my work, they naturally suggested that Daniel train with me.

After the first training session, he said "you're gonna be my new strength coach." Coming from a Gracie Professor, that was flattering. Plus, I was not going to argue with someone who is 6'3" and 230. He is great guy and very open to coaching. I found it a bit perplexing that he was uninformed about some simple training protocols, since he has trained with some of the top trainers around. Daniel is a hard worker and won't quit for anything. He has a new nick name for me "Kevin Evil."

UFC 87 - A Team Effort

2008-08-11T10:28:00.000-04:00

Just came back from UFC 87, and it was a great win for Kenny. I needed to keep up a blistering pace to support Kenny. Not only was I there to do the nutrition monitoring, but to keep Kenny's diet as clean as possible by serving as his personal chef.

We had a running joke the whole time in MN, let's order something from KHOP(Kevin's House of Pancakes) . I had the chance to train some of the great people from UFC for a mini Burn with Kearns morning workout. Thanks to Donna and Tony for joining in. Bruce Connal, didn't miss a chance to workout as well.

My wife, who is my anchor back home, took care of the kids and fulfilled orders for my DVDs and Fitpacks. This was no small task as orders have been very strong.

As of late, I have been traveling to NJ weekly to work with Kurt Pellegrino for UFC 88.

The Batman

2008-07-27T13:31:00.000-04:00

After a much needed vacation last week, I decided to shoot back into work and train Kenny Florian on Friday. This week Kurt Pellegrino came into town to help Kenny Florian prepare for this fight on August 9th against Roger Huerta. Kurt is also a client and I put him through the paces of the Burn with the Kearns' Gas in the Tank workout. He has a fight coming up in 7 weeks. It was a new type of training fort Kurt and he loved it. He said " this really makes sense to me before a fight to train this way."

Climbing Out

2008-07-17T09:34:00.000-04:00

Some days even trainers don't want to train.

Yesterday, for the life of me I could not get out of bed at 5am to workout. So I decided I would train later in the day between a corporate consulting project in the am and in the afternoon training Kenny. I considered it my penance for not getting up in the am. Here's what I did
Climbed 246 stairs for 30 minutes with a 30 lb vest on. This was a killer in the heat, but I had to finish. Then I did 8 circuit station with a 40 lb medicine ball with a 10 vest on.

1. Snatches
2. Squat toss
3. Bent over rows
4. 3 way lunges with grappling grip
5. Shoulder toss
6. Across toss
7. Zercher get ups
8. Overhead 4 flght stair carries.

I was glad when I was done!  You can see this workout on the bonus section my Basement Tape 1 for MMA Conditioning Strength and  Hypertrophy Laying the Foundation. I used a medicine ball for more grip strength.

Till next time "Cry in Training Laugh in Battle"

UFC Fighter Training

2008-07-12T22:16:00.000-04:00

This has been a very interesting week for me. I have continued to get Kenny Florian ready for UFC 87 which is 4 weeks away. (man does time fly). Kurt Pellegrino came in town and after Ultimate Fight Night 13 and decided he want me to train him and work with Team Florian. It is a honor to have such a top notch fighter in my stable as well as Team Florian.

A Great Response

2008-07-10T21:22:00.000-04:00

The sales of my Martial Arts Conditioning DVDs have been unreal - they continue to run off the shelf. We have been making partnerships with great companies. Thank you all for believing in me and my products. They are literally selling around the globe. We are also in talks with Mixmartialarts.com and Sherdog to carry the titles as well.

Dale Hartt makes his UFC debut on 7/19 at Ultimate Fight Night 14. For the past 2 weeks I helped him get ready. Good luck Dale, come back with a win!