workout of the Day

were going to be redoing some things on the site. Sorry for the down time.

email me if you need anything or have some questions.

Dale@combatfitness.us

workout of the day

5 rounds of

100 yard sprint
Dead lift 10 reps
Bench 10 reps
Bodyweight squats 25 reps
Rest 45 secs

50 box jumps
50 sprawls
50 push-ups
50 knee-ups
for time

I spoke with Cory Hill this morning. He is one awesome guy. Hopefully he is able to support his family through this tough time and my prayers are with him and his three kids. We spoke often before the fight and most of the time it came back to his family. You can tell the first time you meet him that he really loves his kids and his family and I respect him a ton for that.


Deadlift 10 sets of 5
Incline dumbell press 10 sets of 5
Dumbell press first, then the deadlifts.

workout of the Day

weight is 173 today. I fight in a week, feeling good, and nervous, hope everybody enjoys.

Rotate 4 times. Keep weight at 80% of percieved exersion for all sets. It should feel heavy, but not failure.

Squats 5-5-3-3
incline dumbell bench 8-6-5-5
1 legged good morning 5-5-5-5
Pull ups 8-10

workout of the Day

3 rounds

100 yard backward walking drag
-atach a rope to a weight or something moderatly heavy. I use a 25lb on a grippy track. Simply walk backwards keeping posture.

-immediatly sprint 100 yards
-25 push-ups
-25 leg raises
-jog back and repeat

workout of the Day

Round 1(4 times through)
Speed bench down slow-up fast 8-5-5-3
Romanian deadlifts 5-5-5-5
Light and slow Shoulder W's
-elbows bent to 90 and arms go from parrell to the floor to perpendicular. Ask me on the forum if you have any questions.

Round 2 (4 times through)
1 legged squats. 5-5-5-5
-put your rear foot on the edge of a box and keeping posture bend so your rear knee bends towards the ground. Your front knee should never pass your toe.
Pull ups 8-10 all 4
Hammer Curls 6-8 all 4

workout of the Day

Good old fashioned strength work. Hard lifts, hard tension, and take all the rest you need.

Deadlifts 5-4-3-2-1
1 arm side press 5 sets of 5
50 knee ups

Hope everybody had a great turkey day. I was still sick as a dog. Check out my friends at Rangerup.com for some great mma gear. My new shirt is coming soon.

Each exercise is bodyweight or a 105lb bar
5 rounds of
15 front squats
25 sprawls
15 push presses
10 cleans
45s rest

We took teusday off due to Dale being sick as a Dog. Todays workout was fun.

Alternating
Squats 5-5-4-3
Pull-ups 8-8-8-8

then...
5 sets of Cleans for 5 reps

Then alternating
1 legged squats 5 reps
Bent over rows 4 reps
Dumbell Curls 10 reps

My weight today is 179.5 I fight two weeks from WED, should be intresting.

Two rotations 4 times through each.

1st rotation

10 reps-Speed Bench- up and down as fast as possible. about 50% of 1rm
6 reps-1 legged good morning-try and keep your hips lined up

2nd rotation

10 dips
10 plyo ball leg curls
8 chin-ups

workout of the Day

Complete each and then move on, take minimum breaks needed. Ken Smallwood is getting fat. If he doesn't improve I'll have to post his email so everybody can send him some email.


For Time
100 push-ups
100 mountain climbers
50 wide grip pull ups
50 sprawls
25 knee to chests
25 crunchs or situps

sorry for the day off on Thursday. I'll have us working on Saturday... I was tired today and rested. I have a small weight problem.....

Squats 5 sets of 5 alternating with
Standing overhead dumbbell press 5 sets of 5

for a finisher....

20-24 inch box jump
alt with clean and press of 85lbs. Do the press until you lose form and then do the box jumps. Immediately back to the box jumps. See how many you can do in 5 minutes.

workout of the Day

100 pull-ups for time
rest
Bench 10-9-8-7-6-5-4-3-2-1 50sec rest between sets

workout of the Day

5 rounds of
20 box jumps
20 sprawls
100 yard dash
45 sec rest

workout of the Day

Deadlifts 5 sets of 5
Chin-ups 5 sets of 80% max
Bench 5-10-15

workout of the Day

went to see the new bond movie, it was ok. Crazy action...


10 sets of 5 cleans
10 250 yard sprints. 30 sec rest.

workout of the Day

Alternating sets of

bench 4 sets of 5
Good mornings 4 sets of 5

Rest

Miltary Press 4 sets 5
Dips 4 sets of 5

workout of the Day

5 rounds of

100 yard sprint
15 knee to chest jumps
15 sprawls
IMMEDIATE 100 Yard sprint

workout of the Day

dead lift 10 sets of 5
bench press 10 sets of 3

workout of the Day

100 chin-ups

I worked out with a 16 year old girl and she was intimidating me in the pull up department. She knocked out 12 like nobodys buisness. This means us fighters need to hit the bar, and not the drinking kind.

workout of the Day

Easy day,
Deadlifts 5 sets of 5
bench 5 sets of 5
moderate weight, good tension. Take the rest you need.

workout of the Day

Sorry about being late, forgot all about it last night. I owe you guys one.
D

2 sets of 3 exercises again. 1 minute between exercises, 5 between sets.

Set A (4 times through) Move immediately to next station (30 secs rest.)
Bench 5 reps
Incline Dumbell Press 10 reps
Stability ball push-ups 20 reps

Set B (1 min rest)
Romanian deadlift 5 reps
stability ball leg curls 10
Triceps push-ups 15

If you have any questions on the exercises, just post a question in the Forum, and I'll set you up with a explanation and maybe some pictures...
D

workout of the Day

wed
100 box jumps
10 50 yard sprints

I'm going to be doing a blog for mmajunkie.com, let me know if you have any ideas.
Dale@combatfitness.us

Workout of the Day

Dynamic Warm up
Two sets of strength training. 4 rounds of each, sets of 10.

Set A
30 explosive ball throws
Inverted Rows
Overhead Squats

Set B
Chin Ups (get 10 if you can, I needed a spot for the last two sets on the last one. I suck.)
Weighted Lunges. Think big chest and using your hips.
Curls. Stationary back. Elbows locked into place.

Workout of the Day

Monday is dedicated to Dale really stinking at pull-ups. I'm posting my workouts a day behind when I'm doing them becuase I have the people at the Phillpi sports institute helping me, so I'm giving you what I'm doing a day behind sometimes. Let me tell you that on this workout I really sucked at the chin ups.

Quality time with your FOAM ROLLER (I love these things email me if you have any questions.)
Dynamic warm-up (stretching with movement)

Two sets of strength training. Take 5 between sets.

Set A
ball throws. Grab a wall, set your core, and toss overhead. Like throwing a soccer ball back in bounds.
Deadlift 10 reps
1 legged cable pulls

Set B

Chin ups (he wanted 10, soon he was getting 8. Make sure your leaving 2 in the bank.)
Thai Lunges. Legs stay in place and your drop your knee to the floor. 10 reps
Reverse grip curls. 10 reps

Workout of the Day

Warm Up- I stole my warm up from the book Core Performance. He calls it movement prep and it's great. 3 goals of warming up 1.break sweat. Muscles are much more elastic when warm. 2.Get small muscles firing to increase body efficencey. 3.Develop the mind body connection before competing or whatever atheletic endevor your undertaking... On to buisness.

Workout today is 2 sets of exercises. Go through set 1 3 times then move to set two for 3 rotations. Don't forget to make sure you leave some money in the bank, that is finsh able to do 2 reps.

Set A

Overhead Squat 12 reps

Pull-ups (normal grip) max. (quit with two left)

Inverted Row (explanation after workout.) 10-15

Set B

Walking Lunges Head up, big chest. Weighted if 15 is easy.

Pull ups (parrell grip) Use grip perpendicular to your body, about shoulder width apart...

Reverse grip curls.

HOW TO DO INVERTED ROWS. stolen from strongmanlifts.com

How to Do Inverted Rows. Lie back on the floor inside your Squat Rack with the bar at arms length. Pull yourself up until your chest touches the bar.
Pronated Grip. Same grip as for Pull-ups: palms facing away from your body. Grip the bar slightly narrower than on the Bench Press.
Elbows Tucked. Not parallel to your torso. Keep your elbows close to your body, about 45° angle at your armpits.
Lead with Your Chest. Not with your stomach or head. Keep your chin tucked, chest forward and shoulder-blades back & down.
Touch Your Lower Chest. Same place the bar touches your chest on the Bench Press: your xyphoid process.
Squeeze Your Shoulder-blades. Lead with your chest, keep your shoulder-blades back & down, tighten your upper-back at the top.
Stay Tight. Straight line from shoulders to ankles. Keep your lower back & abs tight from start to finish.

Workout of the Day

Clean and Press 10 sets of 5
-an excellent time to work hard at your technique. Consider training practice, instead of "work".

Workout of the Day

Steady Cardio day with some strength
Squats 5 sets of 5
1-arm side press 5 sets of 5
Medium intensity, High tension
steady cardio 45 minutes heart-rate around 130

Workout of the Day

10 400meter sprints with 45 sec rest each sprint.
50 Push ups
50 Jump squats

Workout of the Day

50 box jumps
50 sprawls
25 75lb push press
25 bodyweight deadlift

Workout of the Day

Squats!

1 burpee - 14 squats
2 burpees - 13 squats
3 burpees - 12 squats
.
.
.
15 burpees - no squats
14 burpees - 1 squats
13 burpees - 2 squats

Workout of the Day

400 meter sprint x10
50 second rest between each

Workout of the Day

Squats 10x5
Standing Military Press 10x5

Workout of the Day

3 rounds of:

1 min push-ups
1 min knee-ups
1 min burpees
1 min handstand locked out elbows
1 minute slalom jumps. (Find something a foot high and jump over back and forth like your skiing)
1 minute rest

Workout of the Day

Deadlifts 10x3
1 arm barbell press 5x5
Pull ups 3x5
Incline Bench(floor press if you don't have a bench) 3x5

Workout of the Day

Deadlifts 5-5-5-5-5-5-5-5-5-5

Workout of the Day

Intense cardio 5 minutes
1 minute off
Intense cardio 5 minutes
1 minute off
Intense cardio 5 minutes
1 minute off
Intense cardio 5 minutes

Workout of the Day

1 arm side press 4x5
Snatches 4x5
Push Press 4x5

Workout of the Day

Bent over row 5x5
Weighted pull-ups 5x5
Squats 5x5

Workout of the Day

5 Rounds of:

Clean and Jerk x10
Sprawls x25
Handstand Push-ups x5
Box Jumps x35
(1 minute rest)

Workout of the Day

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang Power Clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Workout of the Day

Deadlifts 5-5-4-4-3-3-2-2-1-1

Flat Bench Press 7-7-5-5-4-4-1-1-1

50 reps of 24inch box jumps with sprawl at bottom, for time.

Workout of the Day

Clean and Jerk 5-5-5-5-5-5-5-5-5-5
Max pull-ups in 10 minutes

Workout of the Day

Four rounds for time of:
Run 400 meters
50 Squats
45 sec rest

Post time to comments.

Workout of the Day

Push Press 5-5-5-5-5

Post loads to comments.

Workout of the Day

Back Squats 5-5-5-5-5

Post loads to comments.

UFC 87 breaks Target Center gate record

A testament to how big the sport has become.

"This past Saturday's 'UFC 87: Seek and Destroy' event is the latest UFC show to break the hosting venue's live-gate record.

UFC 87, which took place at the Target Center in Minneapolis, Minn., drew 15,082 attendees for a live gate of $2,252,000, breaking the venue's former record gate set by a Billy Joel-Elton John concert ($2,062,000) in 2001."

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Check this book out.

Dale is moving to Las Vegas

Dale is on his way to from Bangor, Maine to Las Vegas, Nevada. He plans to make Vegas his new home so he can better focus on training and fighting. Best of luck!

UFC 89: Davis agrees to fight Kelly

Marcus talks with MMAJunkie.com about his possible upcoming match with Paul Kelly at UFC 89.  He also talks about the multiple hospital visits just hours before his June bout with Mike Swick.

Check out the interview here.