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Top 10 Kettlebell Training Techniques of 2014
2015 is here and if some of you started your new year resolutions on January 1st….good for you, but for the rest of us our new year starts on Monday. Regardless of what day your …
Top 10 Bodyweight Training Techniques of 2014
Many people don’t realize the benefits of bodyweight training because every fitness magazine has air brushed models hitting weights in a state of the art gym. You don’t need to be a dude in the …
8 Unconventional Workouts to Start Your New Year
The holidays are over, and the relatives are gone. You probably have your sights set on 2015 and the new you. Your resolutions are in place and you have a fancy new gym membership to …
Top 10 Kettlebell Exercises of 2014
It is that time of the year where the joy, or nightmare, of Christmas is over and you are setting your sights on what goals you want to accomplish for 2015! So, we thought we …
Top 3 Unconventional Exercises to Improve Your Deadlift
The hinge is one of the Essential movements required for all sports and activities. In my previous article “4 Essential Bodyweight Movements Everyone Should Master,” I discussed the importance of the hinge in strengthening the …
Top 5 Places to Do Your Unconventional Training
All of my favorite unconventional training places are out in the great outdoors. I love the benefits of outdoor workouts, because you are not tied to a particular dimension of space. If you are going …
What is Crossfit? Here are 3 Pros & 3 Cons
Editor’s Note: “Onnit Academy embraces a free exchange of ideas regarding all fitness and health modalities. Our contributors are entitled to an opinion as long as the thoughts contained therein are neither manipulative or ill-reasoned. This …
How to Fight: Common Shadowboxing Mistakes with Danny Castillo
How To Fight Summary Shadowboxing is a very crucial skill for any fighter learning how to fight. It is a perfect time to refine your technique without being put in harm’s way. Although it may …
Defranco Fitness Tips: Kettlebell Swing with Westside for Skinny Bastards
Summary One of the best exercises for developing the posterior chain is the Kettlebell Swing. Posterior Chain development is a must for athletes across all sports and the Kettlebell Swing is great for building up …
7 Essential Tips to the Barbell Bench Press for Athletes
The barbell bench press may just be the most popular conventional barbell exercise. When someone asks how much you lift, they are more than likely asking you how much you bench. However, despite the popularity …
3 Essential Movements for Steel Club Training
This article will highlight Steel Club movements as they relate to various steel club sizes and weights. The most common question that usually comes up concerns the weight of the steel club and what the best size …
How to Fight: Duane “Bang” Ludwig’s Top 3 Striking Mistakes
Summary These are the 3 simple mistakes are very easy to avoid and could mean the difference between walking away in a fight with a win or a loss. When you incorporate these 3 techniques into …
Beginner Battle Ropes Conditioning Workout
Workout Summary Battle Ropes were originally utilized as a conditioning tool exclusively for the MMA and later, other elite level athletes. This Battle Ropes Workout lets you join their ranks. The Battle Rope is one …
How to Fight: TJ Dillashaw Teaches the Round Kick
Summary The round kick is the bread and butter strike of Muay Thai, and should be a staple in every MMA athlete’s arsenal. We teamed up with the UFC Bantamweight Champion of the World, Onnit’s own T.J. …
3 Reasons Why All Endurance Athletes Need Strength Training
Most endurance athletes ignore strength training, but the truth is that taking the time to add strength training to your routine a few days a week has a number of benefits that can help boost …
Bodyweight MMA Strength and Conditioning Workout
Workout Summary It’s late and you’ve been sparring and hitting pads for what seems like an eternity. The problem is you still have hit your strength session. The only way you’re going to improve as …
Internal Rotation Wall Stretch Bodyweight Exercise
Summary This is a demonstration of the Internal Rotation Wall Stretch Bodyweight Exercise.
Alternating Kneeling Arm Thread Bodyweight Exercise
Summary This is a demonstration of the Alternating Kneeling Arm Thread Bodyweight Exercise.
Anchored Lateral Neck Roll Bodyweight Exercise
Summary This is a demonstration of the Anchored Lateral Neck Roll Bodyweight Exercise.
Double Back Shoulder Roll Bodyweight Exercise
Summary This is a demonstration of the Double Back Shoulder Roll Bodyweight Exercise.
Double lnternal/External Shoulder Rotations Bodyweight Exercise
Summary This is a demonstration of the Double lnternal/External Shoulder Rotations Bodyweight Exercise.
5 Endurance Training Tests for Elite Athleticism
Strength and endurance are on opposite sides of the sports performance spectrum. Being able to combine the two is being able the master the art of sport. As an athlete in an event that is …
Band Resisted Lying Hip Flexion Bodyweight Exercise
Summary This is a demonstration of the Band Resisted Lying Hip Flexion Bodyweight Exercise.
Standing Lateral Leg Lift Hold Bodyweight Exercise
Summary This is a demonstration of the Standing Lateral Leg Lift Hold Bodyweight Exercise.
Squat to Walkout Bodyweight Exercise
Summary This is a demonstration of the Squat to Walkout Bodyweight Exercise.
Seated Windshield Wiper Bodyweight Exercise
Summary This is a demonstration of the Seated Windshield Wiper Bodyweight Exercise.
Alternating Shin Squat Bodyweight Exercise
Summary This is a demonstration of the Alternating Shin Squat Bodyweight Exercise.
Defranco Fitness Tips: How to Perform a Proper Chin Up
Summary The Chin Up is one of the all time great bodyweight exercises. After years of training, I have found that the athlete who can perform the most Chin Ups will have a greater sprinting speed. …
Try These 9 Mobility Exercises for Pain-Free Joints
Mobility training, along with breathing exercises and selective tension exercises, form a foundation for my training system called Compound Conditioning. There are multiple reasons for it: Mobility training lubricates the joints with synovial fluid, helps …
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