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sayerfit sayerfit

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Mark Sayer  www.sayerfit.com "Train with your mind, not your ego." Box-Fit at Crossfit Kingsboro Fridays @ 7:15 pm. YOUTUBE Train While Traveling 👇

https://m.youtube.com/watch?t=2s&v=TbwTxTstZ-Y

#TBT to training at @bonjaskyacademy in Holland. I had a great opportunity to attend the invitation only fighter class taught by K-1 champion Remy "The Flying Gentleman," who teaches the class himself. Such a cool guy, he made a point of translating his explanations into English even though I was the only non-Dutch speaker there. For the "flying" part of his nickname see the picture to your right. Always great to meet someone who is a champion inside and outside the ring. A true martial artist Bonjasky was awarded the highest honor a Dutch civilian can receive for stopping two men who assaulting someone with metal darts. #k1 #k1grandprix #ronintrainingproject #kickboxing #dutchstylekickboxing #workoutmotivation #muaythai #glorykickboxing #jabcrosshook #fitness #mejirogym

Tomorrow 6:30 & 7:30 am BOX-GROUP @worktrainfight The perfect mix of REAL Boxing technique and high paced fitness. In NYC and want more info on class and a trial session DM me!!#conditioningforboxing #boxing #nycclasspass #weightloss #workout #workoutmotivation #corestrength #abs #abworkout #cardio #hiit

Get ready for a series of "Bulgarian Split Squat" posts! Here I'm demonstrating a way to self cue using a foam roller. Your knee should track over but not beyond the toe, if it does you will knock down the roller. Also, the knee should not "cave in" or push inward, you can you the roller as a visual reference when preventing this. You can adjust the angle of your torso to the ground to emphasize glutes or quads. In the second half of the video I'm adding a weight asymmetrically to add a purposeful element of instability. More to come later on purposeful challenges to balance versus just wobbly nonsense. #bulgariansplitsquats #nyc #glutes #quads #hipflexor #hipflexorstretch #workout #fitness #accessoryworkforlegs #buildmuslce #sportsperformance #glutes #buttworkout #gluteworkout #wtfgym #conditioning #conditioningformma #conditioningforboxing #corestrength

Vertical sweeping hip and thoracic mobility drill. Make the most of your workout by adding mobility drills like this one. I personally like utilizing rest periods between strength exercises as a time to program these to maximize your gym time.
1) Square your hips.
2) Think of driving the base foot's toes (left pictured here) into the ground.
3) Settle into the stretch, reach up and over in an arch.
NOTE: Keep the sweeping arm as vertical as possible. #seamlesstraining #danjohninspired #hipmobility #strengthandconditioning #mobility #glutes #hips #hipflexors #hipflexors #hipflexorstretch #85broadstreet #wework #weworkfidi #healthyjoints #fitness #workout #nyc #sitsongpeenong #muaythaiconditioning

BOXING FOR MUAY THAI. Here is a realistic shadowboxing drill to build muscle memory. If you're a #nakmuay or #kickboxer who is strong with your #boxing the most common techniques used to counter this are the in/outside low kick and the lead leg teep (front kick). 1) pick a boxing combo and move forward with it.
2) Defend against the techniques mentioned. If one in particular has been giving you trouble drill 1-2 x 3 min rounds of defense against that technique.
#boxingformuaythai #boxingformma #boxingforkickboxing #kickboxing #mmadrills #jabcrosshook #jabcross #jab #rightcross #worktrainfight #wtfgym #muaythai #superare #superarefightgoods #classpass #nyc #noho #soho #sitsongpeenong #thailand #traininginthailand #combatcorner @combatcorner

WEDNESDAY CHALLENGE #hypertrophy (muscle building) can be done in a way that contributes to your conditioning & incinerates body fat as well. #Superset 1) Iso-metric countdown rows (aka #Brunorows). @jebstuartjohson I've been adding a 1 sec pause between L&R to really feel the back. 2) 15 x Dumbbell Thrusters. Do three sets only rest 60 seconds between sets. You can find detailed descriptions of these two exercises on my YouTube channel. @nikkirydzewskiii @samfitnyc @kaptanbo @thehoodgoonsouthbrooklynson @world.at.my.feet give this a shot in your next workout! #backday #dumbbellcomplex #dumbbellcomplexes #rowingworkout #rows #dumbbellrows #chestsupportedrows #brunorows #testosteronenation

TRAIN WITH ME 7:30 am this Thursday @worktrainfight and get the chance to have a free mini-lesson in kicking. I've had several students from @worktrainfight Box-Group find a new dimension to their striking training by incorporating kicks, knees & elbows. After this Thursday's BOX-GROUP class I'll be be chatting with anyone interested in what Muay Thai is and I'll give a short intro to kicking including work on the Thai Pads. @jays113 @artdregs @valevans_ @theolivebeauty @captainstarbuck Spread the word! #muaythai #muaythaimonday #worktrainfight #nyc #classpass #noho #soho #manhattan #fitness #nyc #padwork #thaipads #thaipadsthenpadthai #muscle #speedpunching #mittwork

I'm often asked by trainees "how can I practice on my own?" Deconstructing a combination into a sequence is one way. Here I'm doing a jab w/a step, jab + cross, jab +
Cross + hook, jab + cross + hook + cross, then start the sequence over. MORE ADVANCED? Ok, think about a punch that got landed on you last time you sparred, for this example we'll say it was the jab. Defend with a right hand parry and counter with your own jab. Now do the sequence with a parry & counter jab at the end of each part. This type of practice isn't glamorous, but it works. I often see trainees working with trainees throwing elaborate combinations where every single punch is garbage because either the "trainer" is too lazy to correct or just primarily concerned with "entertainment." If you train with me you're going to do things right, the learning curve will be more steep but you're worth it. #nofadboxinghere #boxing #boxingdrills #shadowboxing #jabcross #jabcrosshook #boxingdefense #boxingworkout @superareshop #superare #superareshop #bkboxfit #boxfit #sayerfit
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#boxingworkouts #classpass #fitness #fitspo #nyc #nyboxing #nycboxing #boxingformma #boxingformuaythai #drillsandskills @prisonfight #prisonfight #wework #brooklyn #bedstuy

TRAIN LIKE AN ATHLETE TO GET REAL RESULTS. My athlete @joshvonscheiner is currently in a Strength & Hypertrophy cycle. We'll transfer into a power phase before putting the majority of focus on fight specific training for the next WTF Fight Night. @worktrainfight If you're interested in the Fight Night but need a plan DM ME! #wtffightnight #worktrainfight #workout #sayerfit #hexbar #trapbar #hexbardeadlift #trapbardeadlift #conditioningforboxing .
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#glutes #quads #dontskiplegday #legday #hypertrophytraining #strengthandconditioning #bodybuildingmotivation #bodybuildingcom #nyc #noho #workforyourself #deadlift #brooklyn #bedstuy #crossfitkingsboro #sayerfit

Isometric Countdown Rows, aka #brunorows, are one of my favorite back exercises. Perform a chest supported row, hold the contraction at the top and then perform 5 rows with one arm while keeping the other in a #isometric hold, then do 5 on the other side, 4 & 4, then 3 & 3, 2 & 2, 1 & 1. Volume and "time under tension" are both keys to muscular growth, this protocol delivers both! In NYC, DM for personal training specials! #bodybuilding #tnation #testosteronenation #backexercises #rows #chestsupportedrows #workout
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#hypertrophy #upperbodyworkout #bodybuildingmotivation #manhattan #brooklyn #personalcoach #personaltrainer #boxing #conditioningformma #bodybuildingcom #conditioningforboxing #glutes #back #pecs #chestday #backday #biceps #triceps #gym #fitness

I hope everyone enjoyed #labordayeeekend now it's time to get back at it. Here I'm training with @nikkirydzewskiii using the #hyabusa belly-pad to mix it up with our #mittwork CHECK OUT MY BOXING CLASS Thursday 6:30 & 7:30 am @worktrainfight and Fridays 7:15 pm @crossfitkingsboro #crownheights #crossfit #boxing #shoeshineuppercut #settingupbodyshots #workout #worktrainfight #nyc #noho #thingstodoinnyc #classpass #thingstodoinbrooklyn #girlswhobox #fitness #clintonhill #clintonhillbrooklyn #jab #cross #hook #uppercut #manhattan

Here is a quick #dynamicwarmup sequence for the lower body. There is evidence to suggest that #dynamicstretching is far superior to normal #staticstretching for pre activity warm up. NOTE: in the last exercise I am cupping the knee to support it, DO NOT torque on the knee. #stretching #strengthcoach #coach #boxing #boxingcoach #workout #worktrainfight #boxingdrills #nycfitness #nyc #noho #soho

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