Sunday, May 17, 2015

Big Bang's 12 week MMA conditioning program Day 5

15 minute casual warm up

THE WORKOUT

Dead Lift find 1 rep max 275lbs

Dead Lift ay 50% of 1 rep max 10 reps then 8 reps then 6 reps 145lbs

Reverse Hyper Extension 2 set of 15 reps 40lbs/50lbs

Close grip chin ups 20 times... Break them up however, just do 20

T-Bar row 2 sets of 10 reps 70lbs/95lbs

Reverse Barbell Curl 2 sets of 10 reps 65lbs/75lbs

Dumbbell Hammer Curls 2 sets of 10 reps 30lbs/35lbs

CONDITIONING

Tabata 20 seconds of sprinting 10 seconds casual jog 8x... log your distance on the elliptical a level 5.

Distance .31 miles

"Big Bang" Mike O'Laskey is an MMA Fighter and Coach With a Martial Arts School in Burbank California

1312 W. Magnolia Blvd
Burbank, CA 91506
olaskeyma@gmail.com

Tel: 818-480-7810

www.olaskeyma.com

Saturday, May 16, 2015

BIG Bang's 12 week MMA conditioning Program Day 4

15 minute casual Warm Up

THE WORKOUT

Run 2500 meter outdoors... Not on treadmills and log your time! (About a mile and a half)

19 minutes 3 seconds

Abs

21-15-9 with a 15 second rest in between sets

Hanging Knees Raises
Ball Crunches

"Big Bang" Mike O'Laskey is an MMA Fighter and Coach With a Martial Arts School in Burbank California

1312 W. Magnolia Blvd
Burbank, CA 91506
olaskeyma@gmail.com

Tel: 818-480-7810

www.olaskeyma.com

Big Bang's MMA Conditioning Program day 3

15 minute casual Warm Up

THE WORKOUT

Dumbbell Bench Press find 1RM 90lbs
Dumbbell Bench Press 50% of 1RM for 2 sets 20 reps 45lbs

Barbell incline Bench Press 3 sets 10 reps 95lbs/115lbs/135lbs

Bradford Press 2 sets 10 reps 55lbs/65lbs (Weight includes bar)

Cable internal rotation 2 set 15 reps 10lbs/15lbs

cable external rotation 2 sets 15 reps 15/20

Lying Bar Extension 2 sets 10 reps 50lbs/50lbs

Dips 2 sets 10 reps

CONDITIONING

With a 45lbs bar finish as many rotations in the minutes as possible with a 1 minutes rest for 3 rounds. Your score is how many reps you accomplished total... So keep count!

5 over head squats
10 hang snatches
15 Box Jumps (no bar)
20 sit up (no bar)

Score 131

"Big Bang" Mike O'Laskey is an MMA Fighter and Coach With a Martial Arts School in Burbank California

1312 W. Magnolia Blvd
Burbank, CA 91506
olaskeyma@gmail.com

Tel: 818-480-7810

www.olaskeyma.com

Wednesday, May 13, 2015

Big Bang's 12 week MMA conditioning program Day 2

Running

15 minute casual elliptical warm up

12 minute Treadmill Run

And I mean RUN... get as far as you can in 12 minutes... set a pace that is fast and see how long you can maintain it. Log how fast you got a mile in... how fast your top speed was and for how long... and how much you ran total.

1 mile in 8 minutes 34 seconds
7.0 MPH for 9 minutes
Total distance 1.28 miles

CONDITIONING

Load a bar with weight no too difficult rest 15 seconds between each set... no more no less. I did 95lbs

3 sets of 7 Deadlift
3 sets of 7 Hang Clean
3 sets of 7 Push Press
3 sets of 5 Deadlift
3 sets of 5 Hang Clean
3 sets of 5 Push Press
3 sets of 3 Deadlift
3 sets of 3 Hang Clean
3 sets of 3 Push Press

"Big Bang" Mike O'Laskey is an MMA Fighter and Coach With a Martial Arts School in Burbank California

1312 W. Magnolia Blvd
Burbank, CA 91506
olaskeyma@gmail.com

Tel: 818-480-7810

www.olaskeyma.com

Tuesday, May 12, 2015

Big Bang's 12 week MMA conditioning program Day 1

The most important thing you need to do with this program is keep track of ALL your times and weights... this is how you know you've improved and how you reference back for future work outs. I don't care if you keep track on your phone or email yourself... just write down everything... I personally been carrying around a spiral notebook.

I will include my times and weights as examples they will be in italics.

This program works best as a "Two- A- Day"... meaning this is one work out... your other work out will be what ever you're training MMA wise. Try to give yourself at least a 3 to 4 hour rest between work outs. I do this in the morning and train MMA at night... but you can reverse it if you like. It doesn't matter.

Its starts easy... then gets pretty epic... hold tight.

Enjoy!

---------------------
DAY 1

15 minute casual warm up on the elliptical.

STRENGTH

Front Squat: 1rm 205lbs

Find your 1 rep max (1rm)... this means as much weight as you can possibly lift one time. Start with a reasonable weight then do 1 Front squat. keep adding weight until you can't do it any more. Log it.

Front Squat: about 50% 1rm for 4 sets of 10 reps 115lbs

Now do the math of half the weight and cut it down by half.

Seated Adduction: 2 sets of 20 reps 50lbs/60lbs

One Leg Dumbbell Calf Raise 2 sets of 15 reps 130lbs/170lbs

CONDITITIONING

21-15-9 for time 5 minutes 42 seconds

Hang clean 95lbs (Try just the 55lbs for this... 45lbs bar and two 5 plates)
Box Step ups
Pushups

Do each of the above 21 times.... then start from the beginning doing it 15 times... then again doing it 9 times. Time yourself to see how fast you can get through it take rest as needed but push yourselves! and log your time.

"Big Bang" Mike O'Laskey is an MMA Fighter and Coach With a Martial Arts School in Burbank California

1312 W. Magnolia Blvd
Burbank, CA 91506
olaskeyma@gmail.com

Tel: 818-480-7810

www.olaskeyma.com

Tuesday, February 17, 2015

Motives and Struggles

Aubree




HER STRUGGLE: Aubree struggles in her life to stay stable... Being deaf, its difficult to maintain employment. Even with today's non discrimination laws she can't seem to catch a break. Even after graduating through a dental assistance program no one seems to want to hire a deaf girl. Right now, Aubree lives with 5 roommates... But the past four years she has been essentially homeless. After finding out she was couch surfing and occasionally sleeping in her car, Mike let her sleep on the mats of the gym until she could get on her feet. Her lack of employment means that she has lost her son to her mom... Who lives out of state.

HER MOTIVATION: Aubree wants to be the type of person her son River can look up to...  She is using fighting to be an example in the deaf community for not only herself and others... But to show River that just because he is deaf, doesn't mean he can't accomplish whatever he dreams of.

The more fights Aubree has defending her championship... The more money she will make as a pro. though the temptation is there to make what ever little money a pro fight will give her. She needs to follow her coach's orders and be patient. The longer she waits, and the more fan base she gains... the larger her pro payday will become.

Buffy



HER STRUGGLE: She struggles to keep it together for her three boys, Laying flooring and textile while taking jobs for her home bakery business. Having felt like a failure in her last two marriages, she dreams of finding someone to love and love her alike... given her chosen hobby of MMA.

HER MOTIVATION: Buffy's entrepreneur spirit is a major reason why she fights. The fights are televised locally, this gives her a free opportunity to get her business name on T.V. Even when she is not fighting... she bakes cookies and pastries to bring to the weigh ins to refuel the starving fighters. She also fights to strengthen the bond between her and her new Boyfriend Josh. Who is a low level professional fighter locally. Given josh's fighting experience, he has the luxury to be in the Cage with Mike and Buffy when she fights... providing her moral support from the inside.

Lauren



HER STRUGGLE: Lauren suffers through seasonal depression and has gone through a lot of therapy to get to what she calls "The Put together Lauren" that we know today. She want's to prove to her children and her husband that she is a strong capable woman. She also feels a disconnect with in the church and within the fight scene... Never really being able to identify fully with either side.

HER MOTIVATION: She has only lost in the cage... but Lauren knows she is a fighter... She has proved it to herself through therapy, but its time for her to prove it to her family and the world in the cage.

***on a personal note, I'd be excited to see both worlds converge, Lauren getting her church fairing crowd to meet some of her fight friends... maybe even go to her fight. Maybe they can find common ground in some of the customs, traditions and beliefs...***

Denetra





THE STRUGGLE: I see Denetra as the casual viewers window into this world of fighting. She has just enough experience in exercise and physicality to make it through trainings... But there is a whole other part of fighting that most people don't realize exists... The bravery and mental fortitude. Through her, the viewer will learn how not everyone has what it takes to walk the steps into the cage and listen to it slam shut behind them.

THE MOTIVATION: Denetra quite literally is in fear of being in fear. The second something scares her... she is apt to prove she is above it. In her childhood she witnessed both her mother and her sister struggle with addiction and she told herself that she needed to be strong... Anything she finds that she fears, she sees as weakness in herself and is compelled to confront it... Even if she's not ready. She needs to learn that sometimes confronting fear isn't the answer... But embracing it is. I believe she will panic before her fight... until she realizes this.

Alysa




HER STRUGGLE: Alysa's mom is a 3 time cancer survivor. The expense of her daily treatments lead her to move into a one bedroom apartment with her mom and her 2 kids. Alysa often finds that because she is pretty... she is accused of not being able to accomplish tasks traditionally performed by men... a slander she will not tolerate. This has motivated her to race dirt bikes, hold a CDL license and work in construction.

HER MOTIVATION: Alysa's first cage experience was less than stellar, resulting in prosthetics being implanted in her face. This loss contrasts her need to prove she is just as capable as any man... So she is further more inspired to take the win in her next MMA fight.


***********************

Since we lost Jessica and Tracie... I want to remake my case for a previous girl the network passed on. I think the Net's disinterest in Nikki is misplaced, and it is my fault for not providing you the appropriate information... so that you guys could ask the right questions for her video.

Nikki




First off, Nikki is already a celebrity in her own right. Having been ranked a top 10 competitor in the crossfit community... which is a million dollar industry with over 10,000 affiliate gyms. Crossfit has a dedicated membership base that all tune in to the televised games and know Nikki by name. She is likely to be drafted eventually into "GRID" which is an up and coming professional functional fitness sporting event... the first of its kind.

THE STRUGGLE: Nikki grew up in a strict Mormon household, with a brother currently serving an LDS mission in SLC (We can likely get him to attend the fight). Nikki's views on womanhood vary greatly from her fathers opinion. Contrary to the doctrine... Nikki refuses to default "to the righteous council of a man" to make her decisions. She wear pants to church as opposed to skirts. (A movement started by "The Feminist Mormon Housewives")... However, Nikki doesn't consider herself NON LDS. She thinks she was put on this earth by her creator to teach her dad that not everyone falls directly in line with his beliefs. Even if all 5 of her other siblings have.

HER MOTIVATION: Nikki wants to show all women, but especially LDS women... that you can be strong powerful and independent... But still be moral, upstanding and righteous in the eyes of their heavenly father. Though they don't understand Nikki's pursuits... Her parents and family will still attend her events because of the Mormon's stress on family support. Nikki want's to win her first MMA match in front of her dad... And show him how strong a woman can be.

Nikki also has fought and won her first kickboxing event.

*ADDITIONAL INFO: The Feminist Movement in the LDS church has been a bit of a hot button issue over the course of the last year in the media. Nikki's Views on what roles women should play in the church align with Kate Kelly, Who last year received national press for having been excommunicated from the church for her views on women in the church. John Dehlin was another famous Mormon excommunicated in the last few months for his views on feminism, Just last week... The Cyber vigilante group "anonymous" issued a statement on behalf of John and Kate threating to shutdown the LDS churches websites unless they reinstate the two.

Nikki's views on womanhood may not sound like a big deal to us. But in Mormon culture they are revolutionary... and can have dire consequences.

Wednesday, February 11, 2015

Coach Mike's Tournament from Hell

I have developed a training methodology that is designed to help my girls stay competitive. I thought I would introduce it to you as by default, I think it could add healthy competition to the show... outside of just the fight in the cage.

Every week we will be holding an "In House" competition with the girls for bragging rights attacking one aspect of cage fighting. There will be 3 separate competitions... One for Kick Boxing, One for Grappling and One for conditioning. At the end of the competition one girl will be crowned the groups "Champion" and given an award she can boast over, until the Tournament happens again 3 weeks later... the Champ has time to brag, and the other girls have time to train and improve.

But the girls can't get too cocky, because that same award can be taken by another fighter a mere 3 weeks later.

Award 1:
The Kick Boxing Mongkal





The Mongkal is a Traditional head piece worn specifically by Muay Thai Kickboxing fighter. Traditionally it is the mark of a fighter, and only fighters are allowed to wear it. Its legends say it seals the ring before a fight and wards off evil spirits. This will be awarded to the woman that wins the monthly kick boxing tournament... a taboo in its own right... as in Thailand, it is considered "Bad Luck" for a woman to wear one.



The kickboxing tournament will be fully padded including head gear for the training safety of the girls. It will operate on a single elimination 10-9 must system for 5 rounds of 3 minutes.

Current Mongkal Holder: Aubree

Award 2:
The Grappler's Belt



Large, ostentatious belts have been synonymous with fighting since nearly its inception. They are extravagantly designed, fun to wear and are often worn around the waist but are sometime slung over the shoulder. A very visual award.



This grueling competition has no time limit. Grapplers will start at their feet and wrestling to the ground until one person "Taps Out"... This can happen by submission or if one opponent decides she is too tired to continue

Current Grapplers Belt Holder: Lauren

Award 3:
The Conditioning Medal



A large gold emblem medal bearing a set of barbells will be given to the woman whom is deemed the most fit through a grueling conditioning workout. As work outs of this nature feature athletic fundamentals, this award is akin to the style of the Olympic Medals.



The competition will be 3 rounds of 5 minutes... and the exercise movements will vary tournament to tournament. An example would be:

5 Snatches
10 Burpees
20 Wall Balls
30 Kettle bell swings

As many rounds as possible for 5 minutes... 3 times. Each Pass is a point, the woman with the most points at the end, is deemed the winner.

Current Condition Medal Holder: Nikki

As of now there has yet to be a girl who has obtained the honor of possessing all the titles at the same time... at the point, we refer to her as a "Triple Crown" Athlete.