Kettlebell King

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Thursday, August 25, 2011

The Re-Evolution of the Martial Arts

The Re-Evolution of the Martial Arts:  We are not speaking of a “Revolution, but a “Re-Evolution”. It is quite evident that the Martial Arts have, on a whole, become fragmented. I say “have become” because at the inception of the arts, all warring (martial) arts included the employment of a full arsenal of weapons. The military practiced weaponry kicking, punching, blocking, striking, throws and submission holds. As different instructors taught the arts, they had a tendency to focus on what they personally did best or what techniques and methodology suited their particular area. That’s a quick summation of Martial Arts evolution. 

For decades there were always countless arguments on who would win a fight: boxers, wrestlers, kickboxers, Judo players, Taekwondo or Karate practitioners. There were several attempts in the 70’s to uncover the best art. The infamous fight between Mohammed Ali and Japanese Wrestler Antonio Inoki and Aaron Banks hosted a tournament in Madison Square Garden that pitted boxing vs. Karate, Taekwondo vs. Judo, etc… None of it ever caught on, until the emergence of the UFC. 

MMA (Mixed Martial Arts) had its rocky beginnings and then almost fell by the wayside a few years back. Now it is on the upswing and considered a main stream sport. As testimony to the popularity of the UFC now on Fox, along with the multitude of weekly smaller shows al over the country, MMA has become mainstream and has replaced boxing and eclipsed the WWE.

20 years ago, anyone who taught a “Mixed Martial Art” was chastised for not being a purist. Now, if you do not include some type of reality or ground fighting in your system people will overlook your school. Beware of simply adding a few chokes or locks into your system; it is not enough. You must adopt a full curriculum in order to apply the techniques in a useful manner. The Four Ranges of Combat and the transitions must be practiced. The three most important arts for MMA are Muay Thai, Wrestling and Brazilian Jui Jitsu. I am not short changing other systems and there are many great fighters with a variety of backgrounds, but in order to succeed - you need to practice the Big 3. 

I have had the pleasure of working with Frank Shamrock. His system, SSF (Shamrock Submission Fighting), is a complete system that has abided by the Tao of Bruce Lee: “Absorb what is Useful”. The validity of his material as presented eliminates unnecessary movement, training methods and philosophies. The manner in which he presents the transitory fighting application is very succinct and direct. Moving from kicking to striking to takedown to submission, demonstrate why he is such a successful fighter.  

 You will soon discover that in order to finish an opponent, positioning is the key. If you have ever seen a couple of dogs fight, the one who wins the scramble, wins the advantage. Your movement must be perpetual and purposeful. SSF teaches you the submission positions and the transition from one range to another, as well as one position to another. These skills are developed through a series of drills and games. The drills and games are not only fun, but they develop the skills necessary for positioning during combat. As we all know, position yields control; not only ultimately of your opponent but more importantly of yourself.  
  
Embracing the modern method of fighting and training is essential to your (and your students') growth as a martial artists. Open your mind to integrating elements of MMA into your curriculum. Your students won't be disappointed.
About the Author: Philip G. Ross has over 35 years of experience in the combative arts, has been instructing the arts for 25 years, is in 3 Halls of Fame, an 8th Degree Black Belt, RKC Team Leader, CK-FMS Certified and a High School wrestling coach. He is also the creator of the S.A.V.E. Self Defense Fitness Workout and the Advanced Russian Kettlebell Workout . 

Sunday, August 21, 2011

American Eagle Martial Arts Lounge

American Eagle Martial Arts Lounge

Wednesday, August 10, 2011

MMA Training Circuit


Workout: MMA Training Circuit
At our studio, I run the strength and conditioning for UFC Fighter Mike Massenzio and the rest of the Iron Horse MMA Fight Team. We need to include elements of explosive power, flexibility, cardiovascular conditioning and of course strength development. 
One of the workouts that we do in preparation for the rigors of the cage and mat is as follows: 
Warm-up: Run around the room for 5 minutes, jogging, high knees, side shuffles, power skips, etc...
Light stretch
The Warm-up exercises: 2 Rounds
Planks for 60 seconds. 10 seconds out & 10 seconds back. 
10 Deck Squats- they are a lot like back break falls, except you don’t slap the mat and you come up with your legs close together and stand all the way up.
3 on each side of Raised Side Planks- post one foot & one hand (same side) on the floor and raise your arm and leg high toward the ceiling. Your body should be perpendicular with the floor.
20 Deep or Hindu Squats - Squat all the way down, as far as you can go. You should get way below parallel. Keep the compression in your diaphragm as drop down. 
10 Cross over Plank Walk Push-ups- Keep your body in a tight plank and “walk sideways doing push-ups between each “step”. 
10 Ab Crawls- Move across the floor by alternating your upper body and lower body as you walk across the floor. Do not let your elbows or feet touch the mat.
The Workout:
There are 9 stations. We work for 30 seconds and rest for 15 between each station. We do 4 rotations. We work for 27 minutes straight. As we get more used to the routine, we up the weights and squeeze out more reps each at each station.
1) Alternating Cable Chest Press
2) Incline Medicine ball crunches. Throw the medicine ball up between each rep.
3) Close grip incline dumbbell chest press. Keep the dumbbells pressed together.
Bent over Dual Kettlebell Rows
Single Bottoms up Kettlebell split squat with quick step switch every 5 seconds.
Alternating Kettlebell See-Saw presses
Heavy Single Kettlebell Sumo Squats
Alternating Dumbbell Curls
Single dumbbell overhead triceps press
Try out the workout and feel free to comment or ask questions.
Victory Favors the Prepared!
Train Hard and Train Often!