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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 ..... 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. Paul Richardson Seahawks Jersey . The San Angelo, Texas product, who was a high school and college quarterback sensation in the Lone Star State, will start his first CFL game with the Saskatchewan Roughriders (9-4) on Friday at Mosaic Stadium against the leagues top team, the Calgary Stampeders (11-2). Kevin Williams Seahawks Jersey . -- D. J. 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Mike Moustakas and Jarrod Dyson hit RBI singles in the second inning against Kevin Correia (4-10), and that was all Vargas needed.Raleigh, NC (SportsNetwork.com) - After posting a huge upset over then second- ranked Duke this past weekend, NC State sets its sights on another powerhouse rival, as the Wolfpack play host to the 15th-ranked North Carolina Tar Heels in an ACC showdown at PNC Arena on Wednesday. Mark Gottfrieds Wolfpack are an impressive 12-5 on the season and that includes the teams biggest win to date, Sundays 87-75 upset of Duke. The win over the Blue Devils followed a tough loss to yet another powerhouse, Virginia (61-51). Roy Williams Tar Heels have won six of their last seven games, with the lone loss being a one-point decision to Notre Dame (71-70). The team most recently knocked off Louisville by the same narrow margin (72-71), moving to 2-1 in conference play. North Carolina holds a 150-76 edge in the all-time series with NC State and has won three straight and 16 of the last 17 meetings overall. UNC is also 59-45 in games played in Raleigh, with an 11-4 record at PNC Arena. Marcus Paige hit the game-winning shot with under nine seconds to play, as UNC edged out Louisville in Chapel Hill last time out. Kennedy Meeks led four Tar Heels in double figures in the victory with 13 points. Brice Johnson posted a double-double with 11 points and 11 rebounds, while Paige and J.P. Tokoto chipped in with 10 points each. North Carolina held a 40-30 advantage in rebounding and held All-America candidate Montrezl Harrell to just nine points and five boards in the game. The Tar Heels win most of their games with overpowering offensive nuumbers.dddddddddddd. The team is shooting a healthy .452 from the floor overall, leading to a hefty 79.8 ppg. UNC is also very active on the boards, boasting of a +10.8 rebounding margin. 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