Workout Summary Battle Ropes were originally utilized as a conditioning tool exclusively for the MMA and later, other elite level athletes. This Battle Ropes Workout lets you join their ranks. The Battle Rope is one …
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How to Fight: TJ Dillashaw Teaches the Round Kick
Summary The round kick is the bread and butter strike of Muay Thai, and should be a staple in every MMA athlete’s arsenal. We teamed up with the UFC Bantamweight Champion of the World, Onnit’s own T.J. …
3 Reasons Why All Endurance Athletes Need Strength Training
Most endurance athletes ignore strength training, but the truth is that taking the time to add strength training to your routine a few days a week has a number of benefits that can help boost …
Bodyweight MMA Strength and Conditioning Workout
Workout Summary It’s late and you’ve been sparring and hitting pads for what seems like an eternity. The problem is you still have hit your strength session. The only way you’re going to improve as …
Internal Rotation Wall Stretch Bodyweight Exercise
Summary This is a demonstration of the Internal Rotation Wall Stretch Bodyweight Exercise.
Alternating Kneeling Arm Thread Bodyweight Exercise
Summary This is a demonstration of the Alternating Kneeling Arm Thread Bodyweight Exercise.
Anchored Lateral Neck Roll Bodyweight Exercise
Summary This is a demonstration of the Anchored Lateral Neck Roll Bodyweight Exercise.
Double Back Shoulder Roll Bodyweight Exercise
Summary This is a demonstration of the Double Back Shoulder Roll Bodyweight Exercise.
Double lnternal/External Shoulder Rotations Bodyweight Exercise
Summary This is a demonstration of the Double lnternal/External Shoulder Rotations Bodyweight Exercise.
5 Endurance Training Tests for Elite Athleticism
Strength and endurance are on opposite sides of the sports performance spectrum. Being able to combine the two is being able the master the art of sport. As an athlete in an event that is …
Band Resisted Lying Hip Flexion Bodyweight Exercise
Summary This is a demonstration of the Band Resisted Lying Hip Flexion Bodyweight Exercise.
Standing Lateral Leg Lift Hold Bodyweight Exercise
Summary This is a demonstration of the Standing Lateral Leg Lift Hold Bodyweight Exercise.
Squat to Walkout Bodyweight Exercise
Summary This is a demonstration of the Squat to Walkout Bodyweight Exercise.
Seated Windshield Wiper Bodyweight Exercise
Summary This is a demonstration of the Seated Windshield Wiper Bodyweight Exercise.
Alternating Shin Squat Bodyweight Exercise
Summary This is a demonstration of the Alternating Shin Squat Bodyweight Exercise.
Defranco Fitness Tips: How to Perform a Proper Chin Up
Summary The Chin Up is one of the all time great bodyweight exercises. After years of training, I have found that the athlete who can perform the most Chin Ups will have a greater sprinting speed. …
Try These 9 Mobility Exercises for Pain-Free Joints
Mobility training, along with breathing exercises and selective tension exercises, form a foundation for my training system called Compound Conditioning. There are multiple reasons for it: Mobility training lubricates the joints with synovial fluid, helps …
Workout Motivation: Destroy the Seed of Evil
“Destroy the seed of evil, or it will grow up to be your ruin” – Aesop
Boot Strapper Bodyweight Exercise
Summary This is a demonstration of the Boot Strapper Bodyweight Exercise.
Top 6 Reasons Why Handstands Improve Your Olympic Training
There is nothing like the feeling of reaching down, wrapping your hands around a cold steel bar as you set your position, holding your breath, and pull the iron from the floor. Olympic lifting is …
Defranco Fitness Tips: How to Pair Barbells with Unconventional Training
Summary How do you pick between barbells or unconventional training tools. Should I use Barbells or Kettlebells as my training implement? The answer is you don’t need to pick. One is not better than the other. …
3 Unique Kettlebell Exercises For Combative Athletes
More times than not, fitness exercises take place in a gym vacuum. But, for many, the environment creates obstacles that challenge their practiced gym exercises. For example, tactical training takes place in adverse positions, which …
Scapular Push Up Bodyweight Exercise
Summary This is a demonstration of the Scapular Push Up Bodyweight Exercise.
4 Essential Bodyweight Movements Everyone Should Master
Anyone who loves fitness probably loves the film Conan the Barbarian. Like most fitness enthusiasts, my initial inspiration to workout came from Arnold Schwarzenegger. For me personally, it was Arnold, on screen wielding a giant …
Kettlebell Grip Strength Juggling Workout
Workout Summary Kettlebells are often overlooked as a training tool for increasing grip strength. Mostly sought after as part of a conditioning training session or interval weight training session, kettlebells possess a thicker handle than barbells …
Backstroke Bodyweight Exercise
Summary This is a demonstration of the Backstroke Bodyweight Exercise.
Alternating Bird Dog Bodyweight Exercise
Summary This is a summary of the Alternating Bird Dog Bodyweight Exercise.
Alternating Floor Scorpion Bodyweight Exercise
Summary This is a demonstration of the Alternating Floor Scorpion Bodyweight Exercise.
Alternating Arm Screw Bodyweight Exercise
Summary This is a demonstration of the Alternating Arm Screw Bodyweight Exercise.
Half Butterfly Lat Stretch Bodyweight Exercise
Summary This is a demonstration of the Half Butterfly Lat Stretch Bodyweight Exercise.
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