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MMA Fighter Kettlebell Workout Plan
As an MMA fighter, you need all the explosive strength and power that you can muster without adding an ounce of weight. That is exactly what this workout plan will do for you. MMA Fighter …
Workout Motivation: If You Want to Get the Most Out of Life
If you want to get the most out of life, you may need to fall in love with pain. Each workout is a chance to see how far your body and mind can go. – …
The Best Exercise Precursor to the Full Lever
The acrobatic Half Lever bodyweight exercise is the perfect precursor to the Full Lever. It requires a serious amount of shoulder and hip mobility, back pulling strength if done for reps, and extensive core strength. If …
Full Body Mobility Band Warmup
Workout Summary Mobility training is a hot topic right now, and it seems like everyone has a stance on it. We are not saying anyone’s opinion is wrong or right but one thing is a fact. Everyone should be …
How Mobility Tools Impact Overall Body Durability
Within the Onnit Academy curriculum, we use the term “durability” to describe the ability to withstand wear and tear or damage while sustaining work over a long period of time. One of the attributes that …
5 Ways to Add Resistance to Your Yoga Poses
Resistance Bands allow for more tension than is normally accessible in your yoga poses. This additional tension provides scalable difficulty and an alternative perspective on yoga poses that we normally practice without resistance. Add resistance …
Form at a Glance: Lateral Mobility Band Walk
At first glance, the Lateral Mobility Band Walk looks weird, but this exercise is a perfect way to improve hip stability, knee stability, and lateral strength. The Lateral Mobility Band walk engages the hips, legs, and …
Mach 10 Workout: Heavy Kettlebell Swing 10x10x10
The Heavy Kettlebell Swing 10x10x10 is an intense workout that will help reinforce proper Kettlebell Swing mechanics, while simultaneously building muscle and endurance in your glutes, hamstrings, and back. The Heavy Kettlebell Swing 10x10x10 is a quick …
Defranco Fitness Tips: Myofascial Release Using a Mobility Ball
Today I’m going to talk about the differences between myofascial release using a mobility ball and a foam roller with regards to improving mobility and flexibility. Now you’ve probably seen both of these used and a lot of …
Onnit Academy Workout Plan of the Week
The workout plan for the Onnit Academy Gym this week includes the Alternating Double Kettlebell Rack Reverse Lunge Test, the Kettlebell Staggered Stance Push Press, and Battle Rope Sidewinder Hook. Just as a recap, this week’s Rite …
Workout Motivation: If Your Actions Inspire Others
If your actions inspire others to dream more, learn more, do more and become more, you are a leader. – John Quincy Adams
Where Did Unconventional Training Come From?
Unconventional Training is a rapidly growing trend in fitness, but it is also one of the least understood. You may be familiar with kettlebells, battle ropes, steel maces, and other unconventional training implements, but do you …
Mach 10 Workout: Steel Mace Barbarian Squat Battle
The Steel Mace Barbarian Squat Battle Workout is a very advanced session that will tax your entire body throughout, so beginners… you have been warned. It is a quick workout that will hit every muscle from …
Form at a Glance: Kneeling Kettlebell Press
The Kettlebell Kneeling Press is an excellent strength exercise that targets your shoulders and core. Pressing in the kneeling position, as opposed to standing, requires far greater core engagement to lift the kettlebell from the rack …
Workout Motivation: No Such Thing As Spare Time
No such thing as spare time, no such thing as free time, no such thing as down time. All you got is life time. Go. – Henry Rollins
Unconventional Transformation: 25,000 Miles to Weight Loss
In 2007 I was sitting in London with a hangover, tons of belly fat, and no future. I was 33 years old, living in one of the most expensive cities in the world with no qualifications. …
Sexy Move of the Week: Sandbag Atlas Lift
The Sandbag Atlas Lift will teach you how to absorb weight throughout your entire body and release it in an explosive, full body motion. This movement mimics an Atlas Stone Platform Lift, but is much more approachable for most …
Skill of the Week: 1-Arm Kettlebell Overhead Lunge
By holding a single kettelebell or dumbbell overhead while performing a lunge, you’ll be building upper body, lower body, and core strength, as well as increasing power in your legs. This variation of the basic lunge …
How to Fight: TJ Dillashaw’s Leg Kick Counter
Summary Getting kicked in the legs is never fun, but in a fight it can be even more harmful. So, today’s focus in the How to Fight Series is learning how to counter a leg kick. During the …
Form at a Glance: Sandbag Shouldering
Sandbag Shouldering is an essential exercise in sandbag training. Not only does it work your body, is also serves as a safe and effective way to get the sandbag to your shoulder for other exercises …
A Beginner’s Guide to the Deadlift
Joe Defranco wrote a great step by step write-up on how to Deadlift. I’ll try to expand on it with this article. Deadlifts can be the most rewarding and the most frustrating lift. How hard can it …
A Universal Approach to Fitness Training
I am not really that good at anything, but I am competent at many things. I achieved this by taking a universal approach to fitness training, as well as in life. This approach could be your key to …
Sexy Move of the Week: 1-Arm Strict Barbell Press
The 1-Arm Strict Barbell Press is a very challenging exercise, especially considering that you are using an implement that is most commonly used for 2-arm work. The Barbell increases the difficultly of a 1-arm lift due to its …
Workout Motivation: Yesterday Is Not Ours
Yesterday is not ours to recover, but tomorrow is ours to win or lose. – Lyndon B. Johnson.
Skill of the Week: Sandbag Shouldering
The skill of the week at the Onnit Academy Gym is the Sandbag Shouldering exercise. In this specific case, Sandbag Shouldering will teach you how to build explosive power using the hips. Sandbag Shouldering is a relatively simple exercise. You lift the sandbag …
Form at a Glance: Skater Squat
The Skater Squat is a great way to develop single leg strength by bringing awareness to the rotational elements of your body. It is a challenging single leg drill that should be a priority in your lower body training. …
Rite of Passage of the Week: Single Leg Battle Ring Burpee
This week’s Rite of Passage at the Onnit Academy is the Single Leg Burpee Suspension Exercise. This single leg movement is exactly what it sounds like, a suspended Burpee with one leg never touching the …
Skill of the Week: Bodyweight Skater Squat
The skill of the week at the Onnit Academy Gym is the Bodyweight Skater Squat. In this specific case we are using the Skater Squat to help you understand the need for complete control of your bodyweight, even when your foot is unsupported. The purpose is to improve …
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