Conor McGregor Movement Training

conor mcgregor nate diaz

Photo courtesy of mmajunkie.com

Tonight is the long awaited night: the two powerful welterweights Nate Diaz and Conor McGregor will go at it for the second time in a fierce battle to prove the stronger welterweight once and for all at UFC 202.

While Nate Diaz won the last bout and proved himself a much more patient and strategic fighter in their first bout, Conor McGregor seems to have honed his focus and sought more patience in this fight.

What, then, has he sought in his training?

It may make more sense to say whom. Ido Portal is an Israeli movement expert who seeks to find a union between strength, conditioning, and technique. We’ll get to see below the ways that Ido sought to blend the three together for Conor in his next bout, as he helped Mcgregor attain the physical shape to defeat the legendary Jose Aldo in a mere 13 seconds. (He has trained other MMA fighters as well, like Alberto Mina.)

Ido Portal Method

Conor Mcgregor continually hones his striking. Both his fists and feet are fierce weapons in the ring, both thus far unmatched in the 145 weight class. But he has focused on training that truly boosts his mobility in the ring, training with complex and bouncy animal movements and different movement chains that engage the tendons and ligaments, boost proprioception, and aid the utilization of full body power in fight situations.

Here is a video of some of the movement training that McGregor did with Ido Portal as he trained for his last fight. I’d say more people understand how important body movement is for overall health and functionality. Are you one of them? If so, watch this video and try out some of the movements for yourself. I truly believe that you’ll discover patterns and freedom of movement that will get your body singing.

And tonight, may the best man win!

Comments { 0 }

Dynamic Tension Hindu Pushups

 

Pushups. Something so simple and yet so versatile, so progressive yet so intense, a pushup is one of the ultimate multifaceted tools of hand balancing mastery.

Of this multifaceted tool, this variation is one of my personal favorite pushups: the Hindu pushup.

 

Also known as a dand, this is a full body workout; with one simple exercise, you can work the shoulders, back, arms, legs, and chest. Not only that, but the mind muscle connection that you gain from honing your technique through the movement will help your body very quickly return to its natural state of absolute strength.

Now, this exercise was used often by Indian wrestlers like the famous Great Gama to develop incredible strength, mobility, and power. Now, add to that the intensity of a dynamic tension workout, flexing the appropriate muscles from the start to the finish of your training, and you’ve got a phenomenal workout.

Dynamic tension has been used to strengthen tendons, muscles, and nerves in so many physical arts through history that it almost seems like adding it to a Hindu pushup was meant to be.

Additionally, if you want to increase the intensity of your workout even more, do a dynamic tension Hindu pushup on your fingertips and engage the power of your grip strength. For the truly adventurous, using a weight vest will take the intensity of the pushup to a whole new level.

Slow is Smooth, Smooth is Fast

This is an exercise that is not for the faint-hearted. This is an advanced variation pushup, so take it slowly. As I say in the video, slow is smooth and smooth is fast.

That goes not just for your movement speed during the exercise, but also the speed of your progression. There’s no need to rush, and no need to risk injury. Enjoy the training journey, keep it fun, and look forward to the incredible levels of strength that you acquire. Onward, and happy training to you all!

Leave a comment to let me know your thoughts on the variation.

Comments { 0 }

Ask the Tapps! Shortcut for Handstand Mastery

Hey Hand Balancers!

Today we have a special video from our friends the Tapp Brothers. They went ahead and put together a set of tips specifically for you guys here at LAOHB. Go ahead and take a look at the video below!

If you want to learn the 5 components to build your athletic base, check out the Tapp Brothers’ new program Rapid Primal Fitness!

Stay Inverted!
-Coach Jon

Comments { 0 }

Skills Vs Attributes: If you don’t use it, you’ll probably lose it!

12628365_990055854396744_3788798484788461054_o

Hey Guys! Today Im going to share my thoughts about Skill Vs. Attributes.

What is a skill. Its basically the ability to perform a task. This is the base set of any coordinated movement. Whether it being running, jumping or climbing. Even the squat can be considered a skill. Attributes are the inherent characteristics gained from building a skill. These more often than not take the form of strength, endurance, agility, etc.

So why am I talking about this? Basically for two reasons. The first is because LAOHB is all about building skills. The second is a little bit more internalized. When most of us started on our training journey, we had a vision of who we wanted to be. That vision most often came from our idols and mentors who were capable of doing incredible things. Whether with their minds or with their bodies. We saw the results of their hard work but we didn’t have a pathway to get there. We have people like Usain Bolt who could sprint 100 meters in 9.58 seconds or even Bruce Lee he could impact a person within only an inch of distance. So we imitate and progress forward. As we progress, we build our bodies seemingly stronger and faster, yet we still don’t meet the goal of doing those incredible things and possibly hurt ourselves in the process.

What do we find as the missing link?

The real secret is that we try to build our bodies to enhance what we want to do, yet we don’t stay focused on the main foundation. What does a person need to do to perform the task. Specifically how should a person move in order to perform a task effectively. Rather than running endlesss reps and sets of jump squats and dumbbell pullovers in hopes that it will help your 3 pointer. Why not pay more attention and mindful to how the skill should be performed.

More specifically, figure out how your body should move to perform the specific and give it the ability to adapt to most tasks. Our bodies are dynamic and meant to move. So move! Find ways to test safely test yourselves and get your bodies to adapt. Learn new skills, break them down, and then build your attributes through them.

Here is an example video of me doing just that!

 

Now going straight into playing like that could take time and might need some guidance. Luckily we have friends in many different areas of movement and fitness. One of our friends, Gold Medal Bodies, has a program that can help you gain that skill. Its called Floor 1 and here are some things it can give you:

  • A systematic practice in 4 movement categories: jumps, single leg balance, hand balance, tumbling
  • 24/7 availability on any device via online course area
  • Accessible day-to-day outlines
Stay Inverted,
Coach Jon

 

Comments { 0 }

Ask the Tapps! Get Your First Pull Up

 

The Pull Up. Its a staple bodyweight movement that, much like the pushup alludes many. Some People don’t have enough core stability to follow through the motion, while others are stuck at the beginning phase with the scapular activation. Luckily the Tapp Brothers have a 4 stage plan that you can follow to reach your first pull up!

The 4 Stage Plan:

1.Scapula Pulls

07_22_01

2.Inverted Rows

07_22_02

3.Isometric/Eccentric Pull Ups

07_22_03

4.Assisted Pull Ups

07_22_04

Watch the video below to get a full breakdown of the process!

If you want to learn how to train your body to do more than just the pull ups, the Tapp Brothers have tons of great information to give in their new program Rapid Primal Fitness!

Stay Inverted!
-Coach Jon

Comments { 0 }

Ask the Tapps! 2 Tricks To Increase Muscle Size and Strength

In today’s installment of Ask the Tapps, Jonathan Tapp goes over 2 tricks that you can use to increase your muscle size and strength. Whats excellent about this tutorial is that its geared toward the bodyweight enthusiast.

07_15_01

The 2 tricks are:

  • Eccentric Contractions – Lengthening of the muscles or negatives
  • Increase Resistance – Engaging the correct muscle fibers and increasing the load on them

Jonathan goes over these tricks in much more detail in the video below!

Download your FREE Eccentric Bodyweight workout here!

The Tapp Brothers have more great information to give in their new program Rapid Primal Fitness!

Stay Inverted!
-Coach Jon

Comments { 0 }

Bodyweight Strong 2.0 – Old School Strength

There are numerous bodyweight training programs that litter the fitness industry, but many of them target calorie burning with no attention to strength development. After all, the hand balancers of the past didn’t seek calorie programs — they sought strength, and they achieved it through bodyweight training.

For a man weighing 240lbs to do a one arm handstand, you need more than just a calorie burning program

For a man weighing 240lbs to do a one arm handstand, you need more than just a calorie burning program

 

After all, physical culture was loaded with men of incredible strength, so why create a program that wouldn’t allow the men of that time to match up to their counterparts? These were men who understood the importance of proper progression, so sought to increase, for instance, the difficulty of their pushups rather than how many they could do. If they could manage 100 pushups, they would elevate themselves or do one arm pushups to increase the difficulty, rather than just shooting for 200.

Furthermore, very few physical culturists emphasized training to failure. “Whoa, hold on, I was always taught for weightlifting to train to failure for the most gains.” Well let me tell you that Sig Klein, one of the most renowed weightlifters and bodyweight trainers in history, as well as Maxick, a master muscle controller with incredible lifting feats, never advocated training to failure.

Sig Klein is the kind of man you'd want to listen to about training

Sig Klein is the kind of man you’d want to listen to about training

When it comes to bodyweight training, you want your nervous system to be fresh and gain energy from workout to workout, rather than have it depleted. Thus, they focused on consistent, daily training, which would overly tax your nervous system if you trained to failure each time. In fact, the more you advance in bodyweight skill, the less you’ll want to train to failure to improve skill and prevent injury. Failing during, for instance, a handstand pushup wouldn’t quite have a Cinderella ending.

One of the main reasons that people have trouble doing a handstand is that they simply haven’t trained it enough. If your goal with a single handstand session is to feel the burn in your shoulders until they’re essentially numb, you’ll have a much more difficult time progressing with a handstand than if you practiced daily with consistent progression.

Body Weight Strong 2.0

Bodyweight training balances you as an athlete, and introduces you at a skill level that anyone can begin with — their own weight. If you can learn to truly master your own weight, your strength can skyrocket. In addition, you may not take your weight set everywhere, but you take your body everywhere, so the training convenience is bar none.

These legendary physical culturists knew the proper way to train bodyweight, and Forest Vance is the kind of man who understands old school bodyweight strength. Luckily for you, he has created a program with a contemporary understanding on classic strength philosophy. Plus, there’s thorough video instruction for you to follow every step of the way.

In basic terms, Body Weight Strong 2.0 can evolve your strength to reach incredible levels just as true bodyweight training should do.

Comments { 0 }

Irradiate Your Path to Handstand Mastery

If you’ve ever been inside a gym, I’m sure you’ve seen it: the classic gym bro doing bicep curls, perhaps easily at first, but soon devolves into using practically his entire body to curl the weight.

Although personally, when I see a weight, curling it isn't my preference...

Although personally, when I see a weight, curling it isn’t my preference…

 

What you’re actually watching is the law of irradiation, one of the Sherrington laws. What it means, in essence, is that you can contract other muscles in your body to strengthen the one you’re applying force with. If you’d like to experiment with this, try tensing your glutes the next time you shake someone’s hand; you’ll find that your hands can actually apply more force with the handshake.

Let’s review the curling gym bro again. As he continues to do the bicep curls, his biceps get tired and lose their strength of contraction. To compensate, his abs, forearms, lats, glutes, and even feet start contracting in order to provide enough force to lift the weight — it’s an unconscious response.

The problem is that the form of the curl itself begins to look incredibly sloppy as he’s unconsciously recruiting other muscles.

Now, what does this mean for handstand training?

The Law of Irradiation for Handstands


Here’s a great video of Otto Arco doing hand balancing and muscle control (which is key for the LOI)

Well, the handstand is an exercise that largely focuses on the shoulders, triceps, lats, forearms, traps, scapular muscles, and your core. However, fully body tension is really needed to maintain proper handstand form. Part of the reason is that having relaxed muscles can throw off your balance with the exercises, but the other factor is that recruiting other muscle groups like your glutes, neck, calves etc. into the handstand will help the required muscles to contract stronger.

“But you said that contracting extra muscles ruined the curler’s form…” Therein lies the difference, unconscious muscle recruitment vs. conscious muscle recruitment.

See, if that bicep curler had muscle control, and could consciously choose to flex other muscles to compensate, he could do so without affecting his form. That way, he wouldn’t lose the benefit on his biceps, and would also increase the benefit to other muscle groups and his overall muscle control.

The same goes for handstand training. If you’re able to consciously recruit different muscles to develop your overall strength in the handstand, you can help to both maintain your form and develop muscle control. Sig Klein, Otto Arco, and Maxick, who are all legendary hand balancers, knew the importance of muscle control and the law of irradiation in training, and used both to their advantages.

Try it out: develop your muscle control, and boost your progress with the law of irradiation.

Then, if you want to try more advanced moves like the handstand pushup, you’ll be more prepared.

Comments { 0 }

GMB Vitamin Feature: Coach Jon Flipping and Falling!?

Hey Everyone!

As you probably now we have lots of friends in the fitness and movement community that we work with in order to bring you the information you need to develop yourselves into excellent hand balancers and movement mechanics. This is a style of fitness that we don’t just talk about, but we also live the lifestyle as well.

One of the things I’ve been working on lately is my physical autonomy and being able to adapt my body in different situations. Our buddies at GMB featured one of my videos on their feeds and I’m super stoked!

You can watch the full video here!

Finally! If you liked the moves I was playing with in this video and want to develop a stronger sense for your own body, check out the GMB Vitamin Program here!

 

Stay Inverted,
Coach Jon

Comments { 0 }

Ask the Tapps! How Often Should I Train?? 1 Secret For Rapid Strength Gains

I hope that everyone enjoyed the last installment from the Tapp Brothers. Did you guys make a choice on which direction you’re headed towards. Either way, your going to have to zero in on how you’re going to go about that training. In this video The dynamic duo while give you more insight by helping you figure out what the frequency of training should be for you!

Just to let you know. There aren’t going to be any snapshots in this post because, there isn’t much to show visually. But take a second to listen to the knowledge that’s about to be dropped!

Few Key Points to pay attention to!

  • What are you training for?
  • Weekend Warrior vs. Athlete
  • The number 1 secret to getting gains

Watch the video below to increase your training knowledge!

Try out one of the Tapp Brothers Primal Workouts Below:

http://learnmoreparkour.com/download-eccentric-bodyweight-workout-is/

And just in case you loved the information from this video and want to learn how to be in shape and move like the Tapp Brothers, check out their new program Rapid Primal Fitness!

Stay Inverted!
-Coach Jon

Comments { 0 }