Issue 097
January 2013
Don’t just write out resolutions this year; actually follow through. FO has a game plan to help you get started...
Doug Balzarini is S&C coach at Alliance MMA, was a coach on TUF 15 and is owner of dbstrength.com. This issue he shows you how to get fit in 2013
With the New Year approaching, many individuals are gearing up to write out their resolutions. Typically, these include a number of health and fitness-related goals; lose 20lb by June, complete a 10K, earn that blue belt, dead lift 400lb, fit in to a new pair of skinny jeans, and so on.
While I believe it’s extremely important to establish goals, it’s more important to establish the ‘road map’ to help you achieve them. You can write resolutions down on paper all day long, however, if you don’t have a plan and implement that plan, you are just wasting your time… and your paper!
Method to the Madness
Once you have determined your top two to three fitness goals, it’s important to employ a few vital steps:
Follow a SMART protocol (Smart, Measurable, Attainable, Realistic, Time-Driven).
Write your goals down and put them somewhere you will see them every day.
Share your fitness goals with your support team – training partners, coaches, family, friends, co-workers.
Re-assess your goals frequently to ensure you are progressing appropriately.
In the words of coach Dan John: “The goal is to keep the goal the goal.” It’s his creative way of saying, stay the course and do not get exercise ADD.
This time of year, most of us are coming back from a week or so of holiday travel. I love the holidays as much as the next guy, however, I don’t like how they disrupt the routine. There are company holiday parties, family gatherings, and bowls of eggnog everywhere you look. These ‘distractions’ lead to additional calories, additional stress and you are left with additional holiday pounds.
Yes, you may be out of town and away from your fitness facility, but that is certainly not an excuse to skip a workout and have a second serving of pie instead. Get a week pass at the local gym, perform a body weight circuit of squats, push-ups and planks in your hotel room. Even going for walks every day is better than opting for the couch. Encourage family members to exercise with you and motivate one another.
Slow and steady wins
Once the holidays are over and you’re ready to get started, my advice is to start and progress slowly. All those distractions we’ve just acknowledged may have led to some time away from the gym. I see way too many people, myself included, jump into their new routine in January… and then end up visiting their local physical therapist before Valentine’s Day.
It’s important to start off slowly and not do too much too soon. Slow, steady progress is better than no progress at all. Just like a professional MMA athlete who is coming back from an injury or long lay-off, we must crawl before we walk and walk before we run.
Take Action
It’s safe to say people want to look great at the beach. Let’s be honest, a big reason many people exercise is to look good and feel confident in their bikini or when their shirt comes off. When I think of sports that have athletes with great physiques, MMA is near the top of that list.
Sadly, following the same routine as Phil Davis does not mean you will have his eight-pack abs in just five weeks. (Those darn genetics do play a small role). You can, however, implement many MMA-inspired movements and drills along with full-body compound exercises to get an effective, efficient, muscle-building, fat-burning routine. In other words, a program that delivers results. A program that will help you obtain the goals you created at the beginning of the year.
Let’s take a closer look at a ‘New Year, New You’ routine: Every workout should begin with a proper 10–15 minute dynamic warm-up that elevates your heart rate and prepares your body for the workout to follow. Bird dogs, bridges, jumping jack variations and thoracic spine mobility drills are staple movements in my dynamic warm-up routines. Follow every workout with 10 minutes of stretching.
Focus on any areas that may need a little extra work. Flexibility and stretching is an overlooked aspect of fitness so do not neglect this step. Complete the two routines twice a week for four strength-training sessions per week.
These workouts are designed to, not only build strength and shed fat, but also improve your cardiovascular endurance as well. Along with this routine, follow a nutrition plan that encourages eating real food, make sure to get plenty of proper rest, and the results will come.
NEW YEAR, NEW YOU ROUTINE
COMPLETE EACH CIRCUIT TWICE A WEEK. (EXAMPLE: DAY ONE – MONDAY AND THURSDAY. DAY TWO – WEDNESDAY AND SATURDAY) COMPLETE ALL FIVE EXERCISES IN FIRST GROUP (A OR C) FOR FOUR SETS BEFORE STARTING THE NEXT GROUP (B OR D)
EQUIPMENT NEEDS
DAY ONE
BOX OR BENCH
DUMMY OR HEAVY BAG
BAR FOR PULL-UPS
TUBING OR CABLE MACHINE
DUMBBELLS OR KETTLEBELLS
STOPWATCH
TRX STRAPS/OTHER SUSPENSION TRAINER
DAY TWO
DUMMY OR HEAVY BAG
DUMBBELLS OR KETTLEBELLS
STOPWATCH
TRAP BAR OR STRAIGHT BAR
DAY ONE
GROUP A
BOX JUMP
4x8
BAG GROUND ‘N’ POUND
4x30 seconds
PULL-UPS
4x8 (add weight if eight is.easy)
BAG SLAMS
4x30 seconds
TORSO ROTATIONS
4x15 per side
GROUP B
GOBLET SQUAT
4x8
SPRAWLS
4x10
TRX ROWS
4x15
POWER HEAD-KICKS
4x10 per leg
BAG CARRIES
4x30 seconds
DAY TWO
GROUP C
SKATER PLYOS
4x8 per leg
KNEE & ELBOW STRIKES
4x30 seconds
DUMBBELL CHEST.PRESS
4x8
STRIKES - COMBOS
4x30 seconds
HIP HIKES
4x15 per side
GROUP D
DEAD LIFT
4x8
STRIKES - COMBOS
4x30 seconds
PUSH-UPS
4x15
SPEED LEG-KICKS
4x15 per leg
FARMER’S WALKS
4x30 seconds
