https://www.facebook.com/484241191711551/

5 Pillar Fitness, Las Vegas, NM (2025)

10/13/2014

Hey Guys! 5 Pillar Fitness now has shirts let me know what you think! We'll get them out as soon as I know they're up to par!!

10/11/2014

Five top tips to end a slump

1. Stay committed to your goals. Being in a slump makes it easy to question your motivation and career targets, BUT DONT!

2. Focus on keeping your performance simple instead of making drastic changes. If anything, change up your training routine to keep it fresh.

3. DON'T panic and make big changes in your method.

4. Focus on your performance instead of the results. Don't get caught up in demanding great results.

5. Step away from your sport for a bit. Clear your mind of it. This will give you time to renew your attitude and body before coming back into practice.

10/11/2014

Losing a handful of fights back to back weather you're a amateur or a pro can be hard on the psyche. Its important you remember these few things to keep motivated and get you back on the winning track. To begin with right away its key that you don't overthink your capabilities it will cause your performance dip to snowball. By second guessing the mechanics of your actions you're immediately taking away your reactionary control and your opponent will use this opportunity to seize the initiative. Say your slump has to do with KO's in a row so you start to feel anxious in the stand up or getting submitted you feel anxious on the ground. So you work on those in the gym and only focus on that one thing either practicing stand up or ground causing you to think more about your mechanics in the cage. You become so focused on how you should swing that you cant focus on recognizing takedown shots. Now you're stuck in a practice mindset. Overthinking can keep you in a slump. Trying to hard and making a lot of physical changes can actually keep you stuck in a slump. Overthinking your game can keep you from making progress. Its always best to get back to basics and work your fundamentals. Also even with this slump you're in just remember the great athletes, they have an inner drive, a passion for the pursuit of excellence. They don't compare themselves to anyone else, they compare themselves to their own standards of excellence, they love what they do, and they're not afraid to go down and get dirty to achieve those goals. That's what passion gives you. So think about those great athletes and model your work ethic after them and BE GREAT and you will get out of this slump and get back to winning

09/10/2014

"Gas in the Tank": A nine station core-blasting, cardio-racing, MMA themed S&C circuit. Things you will need or that need to be improvised: Resistance band, medicine ball, stability ball, mini trampoline, and two hammers or about 5 pound objects. 10 pounds if you're that guy haha. A partner would help too. Each circuit should be done at a 33:15 work to rest ration that means 35 second work 15 second rest make sure you have a stop watch app

1. Resistance wrestling shots: With a band wrapped around your waist, preform shots on your partner or dummy bag. This builds explosiveness in your shot and the posterior muscular chain of your body.

2. Wall Crush or Cage Crush: With a stability ball and a partner, sit with your back against a wall or cage then place the ball between you. You try and stand up while your partner pushes against the ball to keep you down. This also builds explosiveness and also helps on your cage walk or wall walk to get to standing position (super important if you're not a fan of being on the ground)

3. Standing one legged punches with bands: With the resistance band around your back or anchored behind you and an end in each hand, stand on one leg to work your balance as you fire off punches.

4. Ground and pound trampoline: Place one hand on a mini tramp and in the other hand hold a small medicine ball or stress relief ball or tennis ball any hand sized ball. Work your way around the trampoline as you smash the ball. Perfect for molding that killer instinct and perfecting the ground and pound!

5. Knee Drop BOSU Punch: Stand with the BOSU in between your feet. As you drop onto it with your knee, throw a punch down also. Alternate sides as well.

6. Hip Escape with Surge
Lie on the floor with the surge device held up in front of you. Preform hip escapes to each side

7. Partner Plank Rows: In a plank position facing your partner, each hold onto either end of a resistance band. With one hand planted on the ground, pull straight back with other and see who lasts the longest (fun stuff lol)

8. Hammer punches!
Grab a pair of hammers or something about the same weight, standing simulate punching down on your opponent to really tax those shoulders.

9. Thai Knees with Stability Ball: With your hands in a clinched position on a stability ball, pull the ball towards you and drive your knees into it!

09/09/2014

I cant get enough of S&C circuits their fast, intense, and don't really require too much. In the following post I will include the perfect circuit if you're looking to cut weight and not muscle all while focusing on functional MMA movements here it is!

09/09/2014

Here's a quick four-step guide to replenishing your body after a weight cut. The times are provided as a template as to when you should start the next step.

1. 1-20 minutes (water)
As soon as you step off the scale if you want (its cheaper in the long run) get a water filter and if not a good quality bottled water and have a grip like go to Costco

2. After those 20 minutes of water hydrating (fruits)

Having a fruit bowl also a little before weighing in at home or professionally is a great reward after stepping off the scales. Slice an apple, orange, blueberries, raspberries, and some melon for an ideal simple-sugar refresher and its dank haha

3. After your fruits for lunch 1-2 hours (porridge, oatmeal, some soups)

A basic bowl of oatmeal with a little dried fruit, yogurt, and a little honey is the perfect way to introduce your body to some complex carbs around an hour or so after stepping of the scales

4. For dinner (pastas)

With your body weight almost back to normal and the color back in your cheeks hah, It's time to get some real food back into your system (DOESNT MEAN CHEAT) but ensure you pick your favorite meal you had while cutting weight rather then a cheat meal or something you're craving

09/09/2014

Well in the wake of Renan Barao falling ill after making his weight cut here are some tips from the top on how to safely rehydrate and refuel after making weight. While the challenge of making weight may now safely be behind you, the far more important task of rehydrating and revitalizing your body post scale could be detrimental to your chances inside the ring or cage. You should look at the weight cut as a chance to purify the system, to detoxify it of any impurities and fill it back up with the highest quality of nutrients at the most crucial time.
So following this post will be a quick four-step guide to replenishing your body after stepping off the scale.

08/18/2014

Power builder S&C routine.

1. Pit-Bull- With a heavy band attached to a fixed point and with the other end wrapped around your waist, get on all fours and then crawl forward

2. Solo Tug of War- With a heavy band attached to fixed point a couple inches off the ground, get down into a squat position and pull the band towards you, hand over hand, before letting it return to the start position.

3. Elbows in The Guard- Lie on the floor with your legs crossed and slightly raised. Grab a band already attached to a fixed point behind your head, with one hand and drive your elbow between your knees as you raise your legs.

4. Band Uppercuts- Standing on top of your resistance bands, and holding an end in each hand, rotate your body from left to right and vice versa while throwing uppercuts (KO power builder right here)

5. Thai Knees With Heavy Bands- Attach a heavy resistance band to a fixed point near the ground behind you and then wrap it around your waist. Get into your fight ready stance and then star launching alternating knees towards whoever you want to pretend your throwing them at lol

After a few weeks of running this in your work out I guarantee you'll see a noticeable difference in speed and power and you'll for sure be able to out work and for sure out last your opponent

08/18/2014

For all my 155ers out there and lower I've got a kick ass Strength and Conditioning routine of 5 moves that can be done for 35 seconds each with a 15 second rest and move on to the next. Preform four circuits to really reap the benefits. All you need is a pair of resistance bands! This is a killer routine to build strength with out bulk! The routine will follow this post!

07/28/2014

Technique Tip: Takedowns To Set Up Strikes- A very good technique that can catch your opponent off guard or to use if you do shoot in for one now and then to set up the fake for strikes.

1. Use a basic single-leg technique, don't fully commit because remember you're setting up your opponent. Always be ready to disengage and strike only go for it if you feel your opponent will fall for it.

2. When your opponent steps back to defend the takedown, their head will now be in range throw the lead elbow to the nose.

Now another variation that's as strong and effective is the takedown fake to set up the uppercut rather then the elbow strike.

1. From standing orthodox stance, drop down a level (level change) step forward and reach for your opponents lead leg with your left hand to fake a takedown.

2. When your opponent pulls his leg back to defend the takedown throw the right hand uppercut!

07/17/2014

Technique Tip: Americana Arm Lock from Full Mount- A awesome arm lock to finish with very painful!

1. While in mount place your right hand on your opponent's right wrist, pinning it to the floor.

2. Position your right elbow to your opponent's ear to restrain movement while looking away from your opponent to protect your face.

3. Weave your left hand between both of you and your opponent's right arm and grab your wrist. Double wrist lock.

4. Sweep your opponent's arm like a broom so that your opponent's elbow is pointing to the ceiling.

5. Continue sweeping to force the tap!

07/17/2014

Technique Tip: Kimura Arm Lock from full guard open- This move is great to utilize if your opponent keeps taking you down. Also if your keeping your opponent in your guard.

1. Shift your body up toward your opponent and unlock your legs from your opponent's torso. Opening the guard.

2. Wrap your right arm over your opponent's right arm and grab your left wrist (double wrist lock) to lock the hold.

3. Turn right with your opponent's locked arm and tighten your legs around your opponent's torso. Closing the guard

4. With your opponent's arm extended then push the wrist to the top of the back like a cop chicken wing move and wait for the tap or the snap!

5 Pillar Fitness

10/13/2014

10/11/2014

10/11/2014

09/10/2014

09/09/2014

09/09/2014

09/09/2014

08/18/2014

08/18/2014

07/28/2014

07/17/2014

07/17/2014

Address

Telephone

Website

Alerts

Shortcuts

Share