The City of Winnipeg has a stomach flu going around and I caught it. That made training a little difficult. I lost a lot of ground but gained a new understanding of just what it means when athletes get the flu, even a week before a big game or fight. I have been useless. Cardio was cut in half and I instantly dripped sweat. My technical skills hitting the heavy bag had no rhythm, and looked horrible. Im not looking to get into an MMA match, and I cant imagine what it must be like to go into one with a flu, having been part of the last one or two weeks of a fight camp. Its an official excuse in my books. However, training must go on, also, work and all things media related. This is the beauty of my career. Like most up and coming MMA fighters, I have a full time job to fit training around. I also do a lot of media work to promote my One Fit City movement. There are no days off trying to get the Nation of Canada healthier, One Fit City at a time. Fighters have to train, work, and promote themselves. There is no one who will make them stars; they need to do it themselves. It all takes time and energy. This week, after returning to something that resembled training Thursday, the plan is going to involve a lot of plyometrics and heavy lifts. This is where you, the fan at home can try adding to your workout. There is a lot of disconnect with fighters, fans, and strength coaches. Most fighters have media at their workouts for the last 10 days. Thats when the conditioning and power circuits are in place. Strength coaches usually are not well spoken or very interesting people so they dont get to come on and explain the science or the building of a program. So fans think fighters do nothing but circuits. Early on, if an athlete needs to tune up their power, we use big power movements. Elite Performance is one of those gyms where you can drop weights, Olympic lift, and bend bars with weights. In fact, Jeff Fisher demands it. So for me, old, frail, retired, radio show, blogging, me, its going to be rough getting back to this next week for real. If you are a fan looking to try some of this stuff, you may want to consider one of two things. First, invest and go see and use a gym that trains pro athletes. Across the Nation there are some amazing gyms that have popped up. You can get the assistance from a professional strength coach and train in a facility that has real pro athletes getting better. Second, visit the local University. Same concept as a private facility, less cost, but there are usually a lot less options for when you can train. So this week, add into your training regime two days, preferably Monday and Thursday, that have big strength and plyo lifts. Im going to be doing something like this - 3 Warm up front squats x 8-10 - 5 sets of back squat x 6 super set with 4 max medicine ball jumps - 5 sets of dead lift x 6 super set with 6 single leg skate jumps Then I have a super-secret set of plyos and various balance/isolating leg exercises. They are just exercises I pick that day based on how Im feeling and whats needing more work, lateral jumping or vertical. Have fun, add some heavy strength creating work to your plan. Make some changes that you will notice in your lifting. Then, think about trying some conditioning classes. Give kickboxing a try. Fake Nmd R1 . 11 Ana Ivanovic and American Sloane Stephens, and former world No. Cheap Fake Jordan Shoes . Right-hander Todd Redmond took the loss. Jose Bautista hit his second home run of the spring. Here are a handful of tidbits from around camp: Hutchison impressive The Blue Jays are being cautious when talking about their young arms but internally, excitement is building over the way Drew Hutchison is looking and performing this spring. http://www.fakejordancheap.com/wholesale-yeezy-700-china.html . The defeat leaves the 41-year-old Nestor to concentrate on the mixed-doubles event after winning 12 straight matches and winning Australian titles in Brisbane and Sydney with two different partners. "This was a little bit of a let down, but all credit to them," said Nestor. Cheap Under Armour Shoes . Pekovic had an MRI test Tuesday on his right ankle that revealed bursitis, which is inflammation of the fluid-filled pad that cushions the joint. Wholesale Vapormax .J. -- Having Ondrej Pavelec earn his 100th NHL win and seeing Mark Scheifele and Evander Kane break goal droughts were nice highlights for the Winnipeg Jets. VALENCIA, Spain -- Spain overcame a few nervous moments to ease past Macedonia 5-1 with five different goal scorers in its first qualifier for the 2016 European Championship on Monday. Although the defending European champions began well with early goals by Sergio Ramos and Paco Alcacer, Macedonia countered with a 28th-minute goal by Agim Ibraimi that unsettled Spain. However, an assured performance by captain Iker Casillas in goal helped Spain recover its self-confident, rapid-passing game. Sergio Busquets, David Silva and Pedro Rodriguez added goals as Spain turned the game into a rout. Ramos opened the scoring by converting a penalty in the 16th with a deft lob into the middle of the net after Silva was tumbled down by defender Stefan Ristovski. A minute later, Alcacer found himself alone in front of goal after Juan Francisco "Juanfran" Torres drew Macedonias defenders to the right before making a precise pass that the Spain forward converted to get a goal on his debut. But Juanfran then tripped Ibrahimi in the penalty area and the Macedonian converted in the 28th. Four minutes later Rodriguez had his accurate shot deflected by Pacovski. Midfielder Busquets then scored his first internatiional goal -- in his 69th appearance -- in first half injury time with a low, powerful shot to goalkeeper Tomislav Pacovskis left.dddddddddddd Casillas prevented another comeback attempt when he acrobatically got a foot to Adis Jahovics powerful shot in the 47th minute. Silva exchanged passes with defender Jordi Alba for his 20th international goal in the 50th, and Rodriguez added the fifth with a delicate lob over Pacovski in injury time. Francisco "Isco" Alarcon came on for Alcacer, before Del Bosque gave 19-year-old Munir El Haddadi his first cap by substituting Jorge "Koke" Resurreccion with the Barcelona youngster. Del Bosque had included El Haddadi in the squad as a late replacement for the injured Diego Costa in a bid to breathe new life into Spain after its botched World Cup defence in Brazil. Also in Spains Group C, Slovakia won 1-0 at Ukraine, and Luxembourg held Belarus to a 1-1 draw. Robert Mak gave Slovakia the win by scoring with a left-foot shot in the 18th minute, while Belarus needed a 78th-minute equalizer from Stanislav Dragun to rescue a point at Luxembourg. The hosts had gone ahead in the 42nd when Lars Gerson volleyed into the roof of the net. ' ' '