Archive for October, 2010

“Prison” Exercise Trick to Build a Bigger Chest!

Chest Muscle Building

Prison is tough!

Well, not that I’d know PERSONALLY, but I’ve seen enough movies and reality shows to know that:

=> Get a tattoo FAST or you’ll look like a sissy

=> Watch your back in the showers

=> And don’t ask the mutant serial killer from “Cell Block H” to spot you on the bench press!

In fact, when it comes to the weight training equipment in “the yard”, you’ll find only the bare minimum.

Kung Fu Technique Adapted for Street Fighting

The popular martial art, Kung Fu Wing Chin is effective for self defense when involved in a street fight. Because Wing Chun techniques are a southern style of kung fu, it is different than other styles of kung fu. One very effective Wing Chun technique is called the straight blast or chain punching.

The straight blast technique is basically a chain of circular punches that effectively drive down the vertical center line of an attacker’s body. When you attack the centerline of an attacker, you can fire off and land many punches very quickly. However, you should know that using the Wing Chun techniques for self defense has disadvantages as well as advantages.

Ground Fighting Self-​​Defense Techniques

Almost all altercations will eventually go to the ground. This hold true whether you are in a street, military or law enforcement fighting scenario.

There are many ways the fight can end up on the ground. You could execute a throw or takedown, the attacker could bring you to the ground, one of the combatants could trip, one could be stunned and fall, etc. When you get to the ground, it is imperative to recognize that this is a dangerous place and situation. Spending too much time on the ground opens you up for other attacks. Also, the more time you spend there, the more time your attacker has time to capitalize on the situation as well. If you are in the military you always need to be aware of what other weapons may be available to your opponent during the fight. They may have lost their rifle, but still have access to their sidearm if they are able to create distance to shoot. This holds true with civilian or law enforcement scenarios as well. There is always a chance that your opponent maybe carrying a concealed weapon or use a weapon of opportunity during the fight. Because of the heightened risk associated with ground combat, you need to end the situation quickly. The benefit of learning ground fighting techniques is that most attackers are not familiar with ground fighting tactics and make common mistakes which can be easily capitalized on and allow you to finish off your attacker.

Kick Your Butt Off

Boost your booty with proper side-​​kick form!

Group fitness classes are most efficient when they can give you cardio and toning moves in one session, which is one of the reasons kickboxing remains so popular. However, the move that can provide the most bang for your booty-​​sculpting buck is the most common mistake made in cardio-​​kickboxing classes. Usually participants do a front kick to the side and call it a side-​​kick.

If done correctly, the side-​​kick will chisel your glutes and outer thighs, if done wrong, it just puts more stress on the hip flexor, a muscle that is already tight from sedentary modern life.

Appreciating Groundfighting

The sport of mixed martial arts is often misunderstood by fans of other sports, even other combat sports. When fights hit the ground, casual viewers often complain that the action is hard to decipher, or that the fight becomes boring as the athletes neutralize each other and try to gain better positions. Others may point out that the striking is not as crisp or technical as it is in boxing. I’m guessing there’s not too many of these complaints from the current audience, but it has often been derided as too bloody or barbaric. Let’s tackle each of these ideas, starting with some common misconceptions about ground fighting.

TRX – Military Gear Issue

The TRX has revolutionized the way soldiers train for combat, athletes train for sport and regular people of all ages and abilities train for life. Former Navy SEAL, Randy Hetrick created FitnessAnywhere​.com and the first TRX to address the need of his fellow SEALS to stay mission fit without a gym.  I spoke with Randy recently at a fitness conference and we both remarked at how at 40+ years old both of our backs are stronger now than they ever were in our twenties – when we were in the SEAL teams!

Victims of Success

When is the last time you heard a coach say “You’re doing great, now do something different”? When something is working, we should keep doing it, right? Not always. Two recent fights displayed this exact kind of strategic conundrum.

Last weekend at UFC 120 in London, the main event between Bisping and Akayama was a great example. Early in the fight, Akayama landed a thudding overhand right to the left cheek of Bisping. it was eerily similar to the punch that Henderson floored him with at UFC 100. Bisping looked staggered, and retreated for the rest of the round to clear his head.

The Perfect Bands and Perfect Core Ball

Teammates, the Perfect Bands and Perfect Core Ball are available at selected Walmart stores and I’ve already heard from a fellow who wants to take it up a level!! Steven – thanks for your question, and I love the fact that you’re already Fired UP about taking your workout to the next level!

Here are couple of suggestions for the next 21 day workout – I say suggestions, because I’m guessing at what your goals (if you let me know more about what you’re trying to accomplish I can be more specific in my recommendations): you have three options for the next 21 day workout:

Wipe Off Your Guilt, Wipe on Inspiration

Guilty about that cupcake you had at the office party?
There’s a towel for that!

“Words to Sweat By” (wordstosweatby​.com) is a company with a message. You’re sweaty and its a good thing! Phrases like “Carpe Dumbells,” and “No Excuses” are some of my favorite messages imprinted on these towels. “Ten more reps and the cupcake is history!” Might just be my favorite. Who hasn’t pushed extra hard because of a little extra snack consumed during the day?

Front Choke Defense Against a Wall

When I see a martial arts techniques that talk about “Front Choke Defense” I mostly scream BULLLLSHIIITTT!!!

Step 1 — Slap your opponents arms with a dragonball fist
Step 2 — Strike nerve center X78C2 to temporarily blind your attacker
Step 3 — Twist their nipple into compliance.

Lets be honest — the front choke is really not an effective attack, NO ONE is just going to grab your throat and start choking you on the street. It doesn’t make sense and all you have to do is turn your head to escape.

MMA Ground and Pound for Self-​​Defense

Ground striking is something that most of us think is “easy” or is a “no-​​brainer”. The fact of the matter is that striking on ground, is actually a lot harder then you think — especially if you have an opponent who is strong, can keep you down, and control your motions.

The ability to strike on the ground is something that MMA fighters do very well. Reality-​​Based Martial Arts and MMA have more similarities then they would both like to admit. The both use very similar techniques, yet change the mindset to work for the situation that they are in. That is why I personally train both in sport fighting and reality based self-​​defense. When training for sport I am honing my skills, teaching myself natural reactions and learning to deal with fear, aggression, and adrenaline. Training in sport allows us to progress in our martial art. But — I also train specifically for self-​​defense. I do many drills, scenarios, and specific training that relates to real self-​​defense.

Reach for the Stars, Get Better Biceps

Sick of biceps curls with heavy weights?

Here is a great move that saves time and lets you “go light” by using a lighter weight but longer lever. By combining and outer thigh lift and standing on one leg, you put yourself off balance which engages the abs. I perform this “Reach for the Stars” multitasking move and many others on my upcoming Red Carpet Runway Workout DVD (more info on http://​www​.nikkifitness​.com/)

A Little Less Talk — A Lot More Action

I don’t know about you, but sometimes with all of the other responsibilities that come with managing a family and running a business, I lose the motivation to want to work out. The key is — I still work out. How about those who lose the motivation and DON’T workout?

Motivation is a huge factor. When I don’t workout, I start to feel sluggish and tired. This makes me want to workout even less. When I workout less, I don’t sleep as well. I quickly start heading into a downward spiral pattern of gaining extra fat.

Front Choke Defense — Spear Hand to Throat

The front choke is a common attack used to either threaten or seriously harm a victim. When it is most common is when used to pin a victim against a wall, car, etc. It is also a common ground fighting attack. This particular response: The Spearhand, found in the H2H Combat System, can be used standing or on the ground to create an opening for more techniques. It causes an extreme pain response, but not a disabling response. It can be used as an opening to either get away or QUICKLY follow up with other attacks.

Crashing Technique Against Punches

Most martial artist think of blocking punches as either some “Daniel-​​Son” type of karate block or possibly fighting like a boxer who slips and parries to avoid punches. But the most natural human reaction to being punched is to put our hands up over our face and cover our head. This is actually not a bad approach to defending ourselves; but the technique of it actually needs to be tweaked a little bit.

One of the techniques we work the in the H2H Self-​​Defense System is called the crashing technique. The crashing technique is the act of strategically covering our head and vital targets and then crashing into our opponent. This self-​​defense technique does a variety of things.

Self-​​Defense Against a Wall

It’s rare to be involved in a fight where a walls, fences, cars, poles… cages are not involved. I can rarely think of a real fight that I have seen (whether on video or in person) where the fighters have not had hard objects around them. Yet sometimes in our training, we ignore the important value of fighting against a wall (I’ll use wall as a blanket term for all of the previously mentioned hard objects). Most of us martial artists train in an open environment where the wall is not used, not trained against, and is not taken into the equation of real combat training.

Luckily for myself and those who have trained in the H2H Combat System over the years — the wall has become a very important part of our training. Personally, I use the wall extensively in my training. One of favorite training environments was in my instructors home built dojo. It was a shed that was converted into a traditional Japanese Ju-​​Jitsu dojo in his backyard. It could fit about 12 adults. The walls were re-​​enforced and when we sparred, the walls were ALWAYS used. We would pin each other against the wall, do takedowns against the wall, use it to our advantage to get up, or to keep a stronger opponent down.

MMA and the Military

I was brought on board to investigate the positive relationships between MMA and martial arts and military training. There are many natural overlaps in the areas of physical readiness, close quarter combat, and mental preparation. This can be approached a lot of levels, from the macro to the micro, from strategy to specific physical techniques and how they apply across both disciplines. By nature both require an integrated approach. Where there are useful similarities, we’ll explore them and put them in the proper context.

Let’s start with some of the similarities.

The Truth About Self Defense and Multiple Attackers

The Truth about Self Defense Techniques and Multiple Attackers

Even trainees that are experienced in martial arts and clearly understand how to use self defense techniques have concerns when it comes to facing multiple attackers, and for good reason. When you find yourself in a situation where you have to defend yourself against multiple attackers, you are in a very dangerous position. The techniques that might work against a single opponent aren’t going to help you when you are up against multiple attackers. This, in fact, is one of 3 myths that are told and retold about self defense techniques against multiple attackers. Following are 3 common self defense techniques that could get you hurt or killed if you use them when you’re fighting multiple attackers.

The Power of Knee Strikes

Knee strikes — Useage in MMA, Close Quarter Combat, Weapons Considerations

Let’s take a look at one of the most powerful strikes to be found in all of martial arts, the knee strike. They are very often responsible for ending fights by knockout. Generally, because the leg is bent it’s used at the clinch distance, but it can be thrown from the outside with good timing and athleticism. Most of the time, your hands will have some kind of upper body or head control over the opponent. This allows you to use your opponent’s body as a pulling point to add force to the strikes. You can throw them from directly in front or slightly off one side or another. Imagine doing a narrow grip pullup on someone’s neck, and that should give you an idea of how much force can be applied from the top downwards, while at the same time the thigh and abdominal muscles are launching the knee strike upwards. In MMA of course the groin strike is not allowed, but in close quarters combat situations, we like to do all the stuff that is illegal in sport fighting. Still, the upper body control and arm positioning that allows you to control an opponent and keep them in position for knee strikes is pretty much the same for each. It is always better to be off to one side of your opponent, to limit counterattacks and to apply more of your force and leverage to a weaker point. This is a very common position that civilian defenders end up in after dealing with common grabbing or pulling type of attacks.

Sneaky Uppercut Knockout Trick!

Whether you’re in a boxing ring or you find yourself in a real street fight, using the uppercut is your best bet if your aim is to knock someone out with a single punch. With that said, the uppercut also has its own disadvantages in a fight. In this short article we’ll take a look at why this is, and you’ll also be shown a simple trick which can be used to make the blow even more powerful as a knockout punch.