One of the most necessary workouts for a fighter is an ab workout !

As a fighter it is important to train many areas of your body for various reasons.  You want to work your deltoids and back for strong punches, you want to work your legs to withstand kicks and be able to dish them back.  You even want to train your neck to minimize head movement when getting knocked in the noggin’!  All of these have their own exercises to strengthen these areas, but one of the most important areas to train are the abs!

With a good ab workout like the one I will be writing a guide for here, a fighter can develop a strong abdomen that can not only withstand punishment, but dish it out as well.

Strong abs are an essential part of a strong core, and the core is going to be your key to overall agility and power.  It can increase your punch speed, your kick speed, your slides, bobs and weaves, etc.  So let’s get into the essentials.

I’ve trained a lot of different ab exercises over the years, and have developed a pretty strong core as a result.  Perhaps one of the best forms of training abs came from my kickboxing gym in Japan.  For the time being, we’ll just call this ab workout , Seppuku.

The basic idea behind the work out is 10 different ab exercises in 30 second rounds with a 3 second interval.  So in other words, you’ll do (sit-ups) for 30 seconds, rest for 3 seconds, and do the next exercise.  Before doing this ab workout I would like to note a couple things.

1. Try and touch your belly button to your spine.  This is a trick to make sure you’re using all your stomach muscles and not compensating with the use of other muscles. This is important for every ab workout .
2. Try not to stop.  If you have to rest, count to three, then go back to it.  It will burn, but you must try and work past the burn, which brings me to my next point.
3. BREATHE!  A lot of people will take a big breath just before exerting energy and hold it through the tough parts (like when doing a sit up, they hold their breath while sitting up.)  I highly encourage you to breathe at all times while doing this ab workout .  If you breathe you increase the oxygen flow to your blood allowing your body to continue working.  That simple.
4. Lastly, don’t over-do it!  When I say this, I mean finish the work out, but only do this work out 3 times a week at most.  This is not an every day thing.  You can overtrain the abs and this workout could end up having an adverse affect.  Try to plan to do this ab workout every other day of the week. (i.e. Monday, Wednesday, Friday).

So without further ado, the various ab exercises in this ab workout are as follows:

1. Fighter’s ab workout : Leg holds
1. I’m sure we’ve all done this exercise, or at least anyone who has played sports.  Simply hold your legs straight out, approximately 3 inches off the ground.  Do NOT sit on your hands for holds.  For a variation of this, you may do flutter kicks (kicking like a swimmer in the air) or scissors (spreading your legs out, then crossing them back and forth).
2. Fighter’s ab workout : Side Crunches (Right and Left)
1. Do this for both sides!  This counts as two!  The side crunch, you will lay one leg down to the side making a triangle shape, and have the other leg up forming a triangle with the knee pointed towards the ceiling.  Put your hand behind your ear and move your whole body up, trying to reach your knee with your elbow.  If you’re working the right side, you will try touching your right elbow to your right knee.  You’re a bright bunch, you can figure it out.  If not, here’s a picture of Alex doing it and cheesin’!
   
3. Fighter’s ab workout : Leg Raises
1. For leg raises, lie flat on the floor with your hands under your butt.  Lift your legs 3 inches off the ground.  For the entire 30 seconds, your legs should not go below this point.  From here, KEEPING YOUR LEGS STRAIGHT you will raise your legs straight up until your toes are above your head.  Once there, you will thrust your hips off the ground and try to touch the ceiling with your toes.  Return to 3 inch starting position and repeat.
4. Fighter’s ab workout : Sit ups
1. Typically the entire world knows what a sit-up is.  It is the most basic ab workout that we all learn in Kindergarten or some time when we’re a kid.  Seemingly, it’s still difficult to find anyone that does them without flinging themselves forward with their arms first and riding the momentum from there.  When you do a sit-up, try not to use your arms to propel yourself forward.  The point is to use your abs to do the work.  I personally like to keep my arms across my chest or right in front of me.  Others may put their hands behind their ears.  Do not put them behind your head and pull yourself up!  Quit cheating!!!!
5. Fighter’s ab workout : Leg out sit-ups (Right and Left)
1. This one is to work your core a bit more by throwing your body a little off balance.  At this point you will sit in normal sit-up position, but stick one leg straight out at a 45 degree angle.  (When I say straight, I mean straight).  Then stick your arms out straight in front of you, sit up, and try to touch as high up on your shin as possible.  The further the better.
6. Fighter’s ab workout : Reverse Toe Touches
1. These are a painful ab workout .  Just a disclaimer.  You will lay on your back and raise your legs up above your head.  Keep your legs as straight as possible and your toes directly in front of your eyes.  From here, stick your arms straight out and touch your toes from your back… This is about the point where you start to hate me.
   
7. Fighter’s ab workout : The Accordion
1. In this workout, you will start by lying flat.  You will then lift your legs 3 inches off the ground, as well as your head and back.  At this point you will try to sit up while at the same time bringing your knees to your chest.  All should meet in the middle and look something like an accordion.  Then you will straighten back out and repeat.  this ab workout should look something like the photo below.
8. Fighter’s ab workout : The Plank
1. The plank is another of those popular ones that you’ve either seen in various fitness/ yoga circles or on a random website that involved “planking” at some point.  The concept is quite simple, for this, rest your elbows on the ground with your arms bent at a 90 degree angle.  Stick your legs straight out behind you and balance on your toes.  Keep your entire body as straight and as stiff as a board.  Do not sag your back, or let your hips dip.  Keep your core tight the full 30 seconds!

Final note: Be sure to stretch your abs IMMEDIATELY after this work out to prevent soreness and stretch the muscles out.  Stretching will improve posture and lengthen the ab muscles.

If you’ve been sticking to this regimen, and it’s been a couple weeks, switch it up and do it backwards.  You’ll find you’ll be just as sore as the first time.

LEARN a fighter’s ab workout IN PORTLAND OREGON AT MATA-LEAO COMBAT SPORTS, TRY US FOR FREE FOR 30 DAYS.  GIVE US A CALL : 503-447-5005 TO SET UP YOUR FREE CONSULTATION AND PRIVATE LESSON.  SEE FOR YOURSELF what a good ab workout feels like.

This week/month I am proud to introduce to you the Caveman, health and fitness warrior and soon to be MMA fighter!

Granted if you ever met this gentle soul, you wouldn’t believe he would ever fight MMA.  Ron is a gentle beast of a man and perhaps the perfect example of the Mata Leao CS spirit.  If you ever walk into our gym, he is likely one of the first people you will meet, as you watch him rip through Strength and Conditioning, Muay Thai, and Brazilian Jiu Jitsu with a big smile singing “Let’s Get it On” by Marvin Gaye.

Ron has only been training for a little over a year, but his heart and love for martial arts has pushed him beyond his limits and has helped him grow exponentially over that time.  His dedication and attitude is an inspiration to everyone in our Mata Leao community.

The history behind his nickname, “The Caveman” stems from his wild and heinous haymakers and slightly primal fighting style he exhibited during his first fight at Valhalla Gala 5.  Granted he portrayed a Caveman style, do not mix this with sloppy and lacking technique.  His punches and fighting style, though seemingly wild, were strong and methodical and have only gotten stronger and cleaner since his first win nearly 9 months ago.

You can catch Ron “The Caveman” Schroter’s first MMA fight the weekend of May 19th at Rumble at the Roseland.

He will be the first of our family to compete in Rumble at the Roseland, so if you’re Mata Leao family watching this now, go and support our brother as he represents our tight little community!

LEARN HEALTH AND FITNESS IN PORTLAND OREGON AT MATA-LEAO COMBAT SPORTS, TRY US FOR FREE FOR 30 DAYS. WHAT IS HEALTH AND FITNESSI?  GIVE US A CALL : 503-447-5005 TO SET UP YOUR FREE CONSULTATION AND PRIVATE LESSON.  SEE FOR YOURSELF WHAT HEALTH AND FITNESS IS.

Bad Excuse number 1, when someone tells me they need to get in shape so they can come work out.

At Mata Leao Combat Sports we are proud to run our warrior strength and conditioning program and admittedly, it is a fairly intense workout.  We train circuits, sprints, crossfit, kettle bells, and a variety of other exercises that the normal person looking to get in shape could find… intimidating.

Here’s what you don’t see as that intimidated person.  At one point, every person in that class was just like you.  At one point, everyone in strength & conditioning walked into that gym looking to get in shape.  We all saw that program and near dropped our jaws.  The only difference between the people who are training in that class, and the on-looker who feels they need to “be in shape to get in shape,” is their mentality.

First question, are you serious that you want to get in shape or are you just “toying” with the idea?  Unsure of what I mean, here’s some clarification.  Those seriously trying to get in shape and are serious about their health and fitness, will overcome their mental struggles.  They will fight their excuses and take on the tough challenges.  Getting in shape isn’t easy.   It doesn’t happen over night.  But you CAN do it!

 Those toying with the idea are the ones who mention the above line, “I need to get in shape to workout with you guys.”

For those of you with this mentality, allow me to enlighten you and help you cross the line from simply “toying” with an idea, to getting serious about it.

1. The idea of Strength and Conditioning 
1. …at Mata Leao Combat Sports is to get in shape.  These classes are formulated to work for you and what ever shape you are in.  These classes are for the warriors starting out, and for the warriors looking to get stronger.
2. We’re not here to judge you.
1. That’s not the Mata Leao Combat Sports style, way of life, or community.  Everybody in this community looks to see our family grow and prosper.  We like to see people improve themselves, and it helps us to improve as well.  We will not give you a grunt at the door, but rather a smile and a welcome.  We will congratulate you when you succeed, and push you when you struggle.   This is what we’re about.
3.  Remember, to get in shape is a life change. 
1.  You can’t expect to get in shape by just throwing in an hour of training 2 – 3 times a week and calling it good.  If you are serious and want to cross the line from “toying” with the idea; if you really want to get in shape and see results; then you have to change diet, change your lifestyle, and dedicate yourself to your making your body better.  We won’t judge you, but we won’t let you half-ass either.  We are a community dedicated to bettering ourselves and those around us.  We share workout tips, diet tips, health and wellness advice, and overall training techniques.
4. Let the mirror be the judge, not the scale.  
1. As you train and find yourself seriously working to get in shape you have to step off the scale and start looking in the mirror.  Your weight is not your fat percentage.  Your weight is simply a number that society has deemed a standard general standard for determining health and fitness levels.  Get out of that mind set right now!  As you train, your fat will be replaced by muscle.  That muscle will weigh more than fat.  So you may see results, but the scale will stay the same.  If you have a smaller stomach, start seeing some abs, begin getting a bigger chest, but the scale weight stays the same, which are you going to believe?  Your eyes or the scale?
5. Lastly but most importantly, if you are “toying” with the thought of get in shape then take advantage of our 30 day free trial!  
1. Seriously!  There is no catch.  We don’t know why people keep thinking there is, but there isn’t.  We want you to experience that amazing feeling you have when you finish a WOD (workout of the day).  We want you to become addicted to exercise and feeling great about yourself, and we want you to keep coming back and get in shape with us because we care about you.  Yea you!  And you!  And you!

So stop “toying” with the prospect of wanting to get in shape and really WANT it.  Get serious about your health and fitness, because it’s serious about you!

LEARN HOW TO get in shape IN PORTLAND OREGON AT MATA-LEAO COMBAT SPORTS, TRY US FOR FREE FOR 30 DAYS. how do we get in shape ?  GIVE US A CALL : 503-447-5005 TO SET UP YOUR FREE CONSULTATION AND PRIVATE LESSON.  SEE FOR YOURSELF HOW TO get in shape .

By: Alicia Nam

Today’s guest blogger is Mata-Leao’s Alicia Nam!  Alicia has been a Warrior for the last two months and is certainly among the fiercest of the Warriors we have in our gym!  Come join Alicia and the rest of the crew every day at 5pm for a new Warrior Challenge!

I am woman, hear me roar…RAWR!!!!!

Okay fine, I admit it…while my workout partner and I wait for our instructor to write out our WOD (workout of the day) on the white board we sit there holding our breath, wide eyed and quite scared.

I am woman hear me roar! Huh? meow!

Then the torture begins…oh what, ONLY 100 Burpees and you want me to RUN…as in RUN RUN but with 20 lb sand bags?! Have you been smoking something?! Oh hell, here we go!

Now it’s on and cracking, my only focus is getting through this workout, I’m cussing, dripping sweat everywhere, making funny faces (and sounds) and enduring whatever torture that’s been presented to us.

And then…by some miracle, it’s over!! I’ve completed the workout and I’m Queen of the world…and we are some tough, bad a$$ b*tches!!

RAWR!!!!!!!!!!!!!!!

Take the Warrior challenge in Portland Oregon at Mata-Leao Combat Sports, Try us for FREE for 30 Days. What is the warrior challenge?  Give us a call : 503-447-5005 to set up your FREE Consultation and Private Lesson.  see what it is to be a warrior.