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 I actually think Sonnen may win and if he does its going to be a boring ass fight but his style matches up well with Silva and if he can get an early takedown each round I dont think Silva can get him off him or submit him.  Same with Alves and Fitch, Fitch is too good of a wrestler if Alves cant catch him early  I think Fitch will win but it will be boring, g and p just to stay busy and not get stood up.  Dos Santos is a very good wrestler and Im with you on that, I dont think Nelson (who is a jiu jitsu guy not a great wrestler) can take him down.  I think dos santos will ko him with his boxing.  Cant call it on Hughes and Almeida, its going to be hard for Almeida to get the top position on Hughes and thats where he is best, but Hughes has looked terrible his last few fights so idk.   So Sonnen, Fitch, Dos Santos, and who knows.  And if Im wrong this post will say "Last edited by LanceSTS on Sunday" haha.

Lunges stepping forward and walking lunges hit the glutes alot harder than bss do for me.  Lunges stepping back get my quads real well but stepping forward or walking and my glutes are sore as hell the next day.

Well, ask Adam. Probably a good way for implementing that over time is the pen drill (by the way - any idea why it's named the "pen" drill?).

PENultimate step drill.

Completely off topic, but what kind of flooring is that in your video? Does it have the rubber mats underneath it or just cover the concrete? reason Im asking is Im thinking about putting  new flooring in my gym but havent decided on what is the best option yet.  Any other  reccomendations you may have are appreciated, I have about 3,000 square feet to cover, (not going to mess with anything under the boxing ring). thnx

I cant tell what he has on there it looks like something they made out of rubber tubing.  We have a couple of overspeed cords that are solid rubber and stretch the length of a football field at max.  Athletes that cant run under 4.6 cant handle these cords.  The "rocket rope"  or pulley system   like you are using is what I use for other levels of athletes since you can control the degree of pull.   

<a href="http://www.youtube.com/watch?v=2q8KMnWUsvg" target="_blank">http://www.youtube.com/watch?v=2q8KMnWUsvg</a>

    Sick.

yes, what got me was he never kips at all! That is nuts.

  Yea good analogy man.  Sorry to hear about your coach, its a shame that kind of power/influence on a kids career in sports is put in the hands of idiots sometimes but it happens alot in high schools.