Ask any bodybuilder: “If you could only do one exercise the rest of your life, what would it be?” The answer is almost always squats. People have been doing that exercise for over 100 years, and have built an amazing amount of muscle and strength from it. Squats trigger all the major muscle groups in the body, as well as taxing the heart and lungs to the max. Neither the bench press, push press, nor the curl will come close to what the squat can do.  The squat requires balance, endurance, strength, and explosive power. This is something every fighter needs for their mma workouts. This is also something most fighters try to avoid due to preconceived notions about the exercise.

Many people have had knee operations and cannot bend their knees beyond a certain amount. Some have trouble with weight on their backs due to ruptured discs. I’m here to tell you that there is a squat for almost everyone. First of all, I recommend that you get checked out by a qualified physician before you embark on any exercise program. Second, I recommend that you start out light to get comfortable with the movement.

For those just starting out after a long layoff, or are new to the game, I recommend Hindu Squats. If you put Hindu Squats into YouTube, you will see from different angles how to perform this exercise. If you can’t go all the way down, just bend your knees a small amount to lower your body. Just go as far as you can comfortably. Do not push yourself if you are experiencing joint pain. You need to be in tune with your body to understand the difference between joint pain and muscle pain. You train through muscle pain, you stop at join pain. Got it?

Let’s talk about squats with a bar on your back. After being on the “heavy is best” side of the tracks for most of my life, I have come to realize that you can build strength and muscle size (if that’s what your goal is) with moderate weights. For most men trainees, 135 pounds is enough. Some of you power lifters are thinking, “That’s what I warm up with.” That may be so, but try doing 50 reps with 135 pounds. If you are a thin person and want to build up your legs and increase your muscle mass, then 50 reps of 135 pounds is enough to get you to your goal. 135 pounds is enough weight that if you are stuck at the bottom, you can explode up and finish the rep. Also, it won’t be crushing your vertebrae.

Try working your way up with only 135 pounds for the next couple of months and see what happens. Women may want to work out with 95 pounds and stay with that weight. In your mma workouts, you will not cheat your body if you spend time doing different types of squats. Let me know how it works for you.

-Zach

There’s a new free sports specific workout online that was just started last Friday (July 9, 2010). It looks like it’s going to be a weekly show tentatively scheduled for Fridays. The instructor was Steve Pfiester, a veteran fitness instructor with over 25 years of experience and can be been seen on many reality fitness shows like "fat march".

Steve led an incredible Kempo kickboxing class that shook the studio. Definitely give it a shot – it’s free, what have you got to lose? Here’s the link. There are also other free workouts.

http://pulse.yahoo.com/_QSXFVVYUMUDTWYEMW6B73ETNRA/blog/articles/200474?listPage=index

DISCLAIMER: I am not the owner of the referenced destination website(s). Links are solely provided for educational and/or informational purposes as they have direct relevancy to the question(s) that have been asked.

You obviously don’t know what the term Mixed Martial Arts means. So I’ll help you out a little.

The word Mixed means composed of different elements. In this case, it means that it is composed of different martial arts.

Tae Kwon Do is a martial art. So if you took Tae Kwon Do and another martial art, you would be taking Mixed Martial Arts, because you are taking more then one martial art and mixing them together.

"I appeared (as a celebrity guest host) on Monday Night RAW to push the movie (Damage)," says Austin.

"WWE has changed. It’s a different climate, more of a PG image. They’ve cleaned it up a bit. For me to go back, I have to watch my Ps and Qs.

"It’s another day and age. They’ve got young superstars to sell. Do I have a match left in me? Absolutely. Do I want to do one more? I don’t know.

"I’m very content with leaving well enough alone. I don’t want to be 90% of what Stone Cold was."

Austin says he’s on the road promoting his movie this weekend, so don’t expect to see him at Sunday’s WrestleMania 26.

Austin says he was happy to see Bret Hart return to WWE, if only for a brief run and match against Vince McMahon at ‘Mania.

"That’s the wrestling business for you. The match with Bret and Vince brings closure to the storyline. I whole-heartedly doubt Bret will ever forget the (Montreal Survivor Series) screwjob. He was one of my favourite guys to get in the ring with. I’m a big Bret Hart fan."

Austin is proud of Damage, the story of John Brickner (Austin), an ex-con forced to make some difficult choices (becoming a bare-knuckles fighter), now out on DVD. At times, it’s all too real. Just ask MMA fighter Paul Lazenby, who absorbed a wicked punch, not pulled like it had been so many times in wrestling rings across the world.

"It was a montage-type scene. I threw a left hook and got it a little too deep. With my pinkie finger, I pushed his nose about two inches across the other side of his face. He just looked at me and said, ‘Keep going.’ So I kept swinging at him. We had a laugh about it, but I felt horrible."

Austin has another film, The Expendables, scheduled for release this fall, where he’s part of an outstanding cast of action heroes. Sylvester Stallone, Mickey Rourke, Jet Li, Jason Statham, Dolph Lundgren, Randy Couture, Bruce Willis and Arnold Schwarzenegger all appear.

"There’s lots of testosterone, with bullets and explosives flying everywhere," says Austin.

As a wrestling icon, Austin stood at the top of the mountain. He was a huge money-maker who pushed wrestling into popularity levels it had never known.

Austin was front and centre in changing the way fans looked at wrestlers.

"As Stone Cold, I was in the grey area a lot, in a black and white business," says Austin. "Wrestling is good vs. evil and I brought both into one package. I was the anti-hero. I don’t think when people thought of me they had warm, fuzzy thoughts. At the end, I wanted to do something else other than pro wrestling. It was the first love of my life. But I had to move down the road. I don’t miss it anymore, but when I first got out, I missed it tremendously."

Acting seemed like a natural next step.

"The biggest catalogue of my work is in wrestling. Now, my goal in acting is to be as effective in front of a movie camera as I was in front of a WWE camera. What you see is me. I went to a couple of things with an acting coach. If I could do it all over again, I’d take drama classes back in the day when I was a youngster.

"In anything you do, you set goals to go as high as you can. What I did in my pro wrestling career, when I was white hot, nobody before or since has touched me. I want to be a major part of the movie scene, just like that."

Austin says he loves doing action movies.

"I want to make movies I enjoy," he says. "I’ve learned that you really don’t have a clue about the movie-making process until you’ve done three or four. It’s like my first wrestling match, you just don’t get comfortable in your skin. Back in the day, I was a big Charles Bronson fan. I loved Steve McQueen, Sly, Steven Seagal and Arnold movies."

Hell, what’s your thoughts on it?

I can’t get enough of Stone Cold. I’d be the happiest person on this planet to see Austin one more time in the ring, raising hell, spilling tons & tons of beer, OHHHHHHHHHH HELLLLLLLLLLL YEAHHHHHHHHH

If you want to see Austin one more time or time after time raising hell (Which I’m damn sure, you want to), give me a hell yeah!!!

No matter whom Stone Cold wrestles, he’s gonna whoop his ass

And that’s the bottomline coz’ the ‘biggest fan’ of ‘Stone Cold’ said so. OHHHHHHHHHHH HELLLLLLLLLLLL YEAHHHHHHHHHHHH!!!!!!!!!!!!!!!!!!!!!
ckgjr30, what?

Hell, I don’t agree with ya.

Forget about other wrestlers, he’s ‘Stone Cold’ for a reason.

No matter how old he gets, he can still come up the best. He can still raise as much hell as he used to irrespective of his age. He can still beat all the world champions out here in WWE & can become the champ once again because he’s ‘Stone Cold’.

Broken Neck, what? Broken Knees, what? Broken legs, what? Broken Hands, what? Hell, everything can break down but not his spirit. Give me a hell yeah!!!!!

So, kid,ckgjr30, You just don’t know anything. just go back to your mother’s laps & suck nipples.

And that’s the bottomline coz’ the ‘biggest fan’ of ‘Stone Cold’ said so.

OHHHHHHHHH HELLLLLLLLLLL YEAHHHHHHHHHHHH!!!!!!!!!!!!!11
Well, Viper, I wanna see Austin whoop ass of either The ‘Pathetic’ Rock or of that ‘dumb asshole’ vince.

OH HELL YEAH!!!

I would like to see this

Something to do while I’m not at the gym you know? And please I don’t want to do anything with that P90x stuff. Just regular old school workouts MMA fighters would do.

I go to this one gym about an hour away from me training in Mixed Martial Arts.

So what do you think?

lift on an off day, once per week

full body circuit

8 exercises, 1 set per exercise

Something to do while I’m not at the gym you know? And please I don’t want to do anything with that P90x stuff. Just regular old school workouts MMA fighters would do.

I go to this one gym about an hour away from me training in Mixed Martial Arts.

So what do you think?

1. because it builds stamina and endurance
3. Same as above, but IMO, 1 has better results
5. Build fundamentals, speed, strength and practice hitting effectively
6+7 Build power from muscles to be able to be fast and strong

All of them are good workouts, just don’t overwork your body and you’ll be fine. Make sure to separate the workouts to different days. The ones I listed above are the ones I do, but all are good.

Something to do while I’m not at the gym you know? And please I don’t want to do anything with that P90x stuff. Just regular old school workouts MMA fighters would do.

I go to this one gym about an hour away from me training in Mixed Martial Arts.

So what do you think?

Could you do it? Nobody knows except you…..

Also I notice that I’m still having trouble with my kicks and other stuff and I’m kind of getting frustrated is this normal? Will I get it right?

Thanks.

Standing Ab Twist
One Leg Resisted High Kick
One Arm Forward Punch
Front Shoulder Raise
Standing Lateral Raise
Rear Wide Shoulder Pull

All of the above exercises are done with resistance from resistance bands. The cool thing about resistance bands is that as the workouts become easier, you just add more resistance. That way you’re exercising harder without increasing the length of your workouts.

You can get these free workouts from

http://LiveExerciseOnline.com

There are new workouts daily. Just scroll through the archives to check them out.