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Once confined to a walker because of vertigo, Anne Barnes credits her trainer Keiva Bundy for her remarkable progress
UFC FIGhTeR’S GRITTY SledGehAmmeR wORKOUT We all need our own individual workout plan to suit our unique needs. TJ Grant, a competitive athlete in a tough sport, demonstrates his—take from it what you will.
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optimyz june/july 2009
Step into the unknown
tlantic Canada’s own TJ Grant won the Ultimate Fighting Challenge in February in Montreal and is ranked as one of the top 25 in the world. Weighing 170 lbs, he fights in the welterweight class. His next fight is June 20, 2009 in Las Vegas. OptiMYz Publisher Max Brennan recently caught up with TJ to ask a few questions and photograph him working out.
A day with TJ To develop the strength, coordination and fitness of this dedicated athlete, select from this set of intense exercises. Bench dips: to build triceps strength.
Medicine ball push-ups: to build endurance for wrestling on the mat. Push up with one hand on the ball and jump to the other hand.
Pullovers: To build lung capacity and lats. Reach the dumbbell back, holding it with two hands while lying on a bench. Lower your butt down at the same time your arms reach over your head. Breathe out at the top and in deeply at the bottom. Builds diaphragm strength and rib cage.
Cross crunch: leg lifts burn abdominals and obliques.
Sledgehammers: To connect the explosiveness and power of the hammer with his body. TJ literally takes a sledgehammer and slams it against a tractor tire hundreds of times.
Rope rakes: Take huge nautical ropes wrapped around a pole, pull and lift them, burning the arms and forearms.
Tire rolls: Need we say more.
Hammer curls: to build arm strength for grappling.
OptiMYz: What motivates you? TJ Grant: I like competition. I enjoy sport fighting. It is a challenge. I have always been good at it. OP: Do you ever want to quit? TJ: I never wanted to quit in the ring or out. You have to work through negative thoughts. Just thinking about quitting makes me not want to quit. In the ring I never want to give my opponent the satisfaction of seeing me submit. OP: How many times a week do you work out? TJ: I work out six times per week – twice a day.
Box jumps: to increase explosiveness and endurance.
Lunges: to keep hip flexors loose and build leg strength.
OP: What’s your training regime? TJ: I do at least three days of conditioning that includes weight training, cardio and plyometrics, as well as explosiveness training. I run and do yoga as well. I train in Brazilian Jiu-Jitsu, Muay Thai, wrestling and Mixed Martial Arts.
optimyz june/july 2009
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