How Many Exercises Should I Do In Each Workout?


This week rather than give you guys another Grappling & Ground Fight or Exercise video I decided to address one of the performance related frequently asked questions I get from people when talking training and how to plan their workouts.

This weeks question is “How many exercises should I do in each workout?”

This is a great question and like many health and fitness related questions there isn’t a single black or white answer.

There are many things I take into account when designing my clients training programmes. Things such as:

  • Their training experience
  • Their nutritional status
  • Their weaknesses and/ or imbalances
  • Their goals
  • Their likelihood of programme adherence
  • etc, etc, etc…

As you can see, a lot of thought goes into programme design.

That doesn’t mean things have to get complicated though.

90% of the time my clients programmes will have between 4 and 8 exercises in each of their training programmes.

For instance, I may have an advanced client in the third or fourth phase of a Body Transformation programme and one of their programmes may be a heavy Lower Body workout that looks as follows:

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Weights or Cardio First in Your Training Session

As mentioned last week, I get many of the same questions from each of my different clients.

This weeks frequently asked question is “Should I do my Weight Training or my Cardio Training first during my workout?”.

Now to be honest, it’s a debate that could go on for hours and depending on the perspective both parties would be right in their arguments.

However, for me personally there are 3 main reasons why I recommend one over the other.

It has nothing to do with me preferring this style of training, it just simply makes the most logical sense based on my studies and how I get results with my clients.

Check out the video now to find out whether you should be training your Cardio or your Resistance Training first.

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Single Leg Takedown Attempt (Switch to the Back)

This week we cover another variation of the Single Leg Takedown.

This time around we’re going to set the takedown attempt up ourselves by initiating the first distraction…your attack, rather than wait for your opponent to attack you before responding.

Securing a Single Leg Takedown is simple. That is until your opponent starts to fight back anyway. Once this happens you have to have other options.

That’s why today I show you how to transition from your Takedown attempt and instead switch to your opponents back. This opens up several other options to continue your attack and keep your opponent guessing.

Check out this weeks video below.

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Basic/ Intermediate Warm-Up


Most of us know that a good workout should be preceded by a thorough warm-up.

But what’s a good warm-up?

Most folks these days (if they bother to warm up) tend to just head on over to a Cardio Machine – Treadmill, Static Bike, Rower, Cross Trainer, etc… – and spend 5-10 minutes  on there and that’s their warm-up complete.

Although better than no warm up at all, Cardio Machines lack several vital components when compared to an effective warm-up.

The idea of a warm-up is to prepare the body for the task (in this case a workout) it’s about to perform and to do this most effectively, the warm-up must be specific to the movement patterns you’re going to perform during your workout.

There’s no point just jumping on a Static Bike for 5-10 minutes if you’re about to do a heavy Chest Workout for instance.

We have to look at the type of movements and the muscle groups involved and then pretty much replicate them during the warmup.

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How to: Triangle Choke from The Full Guard


When a fight goes to the ground, being able to man an effective offence is crucial… especially if you’re the one on your back!

Suddenly being taken down and put on your back during a fight can be pretty scary the first few times it happens.

You find it hard to get your base.

You can’t produce as much strength or power.

It’s difficult to control your opponent.

The truth is, you’re at a disadvantage…….

……or are you?

What if you can get your base, be strong and powerful whilst fully controlling your opponent??

Are you still at a disadvantage??

I like to think not. Especially if your have a skill set that allows you to quickly and effectively finish the fight.

Today’s video shows you how to control your opponent when he/she is in your Full Guard and you want to secure a Triangle Choke.

Click Below to watch!:)

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