This is an ongoing series of articles from guest blogger and Strength & Conditioning coach William Wayland of Powering Through. If you have any questions about this post or S & C in general as it relates to MMA and BJJ then please leave a comment below!

I went away last week, stepping out my door with my trusty scramble cap and a bag full of chalk, I travelled to deepest darkest Surrey to film a short piece with the guys at FXDMTV on my own training, in the video I guide you through my warm-up and a lower body training session. Through out the session I answer questions on a number of training topics. My approach is similar to the way I train the athletes I work with, involving explosive, strength, grip and core work. A lot of sweat was shed and I even bled a little. As a bonus we also recorded a series of lower body exercise variations range from beginner to more technical.

Lower body variations video, Zombie Squats anyone?