THE FOUNDATION OF ALL COMBAT : CONDITIONING

Posted in Training, Teaching Topic, Muay Thai, Mixed Martial Arts with tags , , , , , , on August 21, 2014 by Combative Corner

chris conditioningThe Empire State Building is one of the tallest and most historic buildings in the United States. For decades it has towered high above the New York skyline and stood as a testament to the innovative spirit of our culture, but this American “giant” could not have stood the test of time if it weren’t for one thing, a secure and solid foundation. Before you can build something that will last you must first lay a strong foundation to build upon.

This rings true to many things in life, especially in the Martial Arts. Most often when people think of “laying the foundation” in any Martial Art, they immediately think of basic stance, footwork, techniques, etc, but there is one huge building block that many forget about. In fact this “building block” should actually be the corner stone that supports the rest of the building. This building block is Conditioning. Conditioning refers to the fitness of the body, but more importantly the bodies ability to adapt and perform particular strenuous activities with relative ease over time with the proper sport specific training. Having and, more importantly, maintaining a proper level of fitness and conditioning is imperative to excelling in any martial art or combat sport. You must have the strength to throw punches, or the gas in the gas tank to throw kicks when you see an opening. It is even important in basic self defense. A person who is in shape and conditioned, will be much less of a target to an attacker. If attacked, they will have the speed to run away to safety, or worse case scenario their body will be stronger so they can survive the attack. Improving your fitness and conditioning is the first step to anyone’s journey in the martial arts.

Chris Clodfelter Knee Muay ThaiThere are many ways to improve your fitness and conditioning but one of the best ways to really improve your actual “fighting” conditioning is through “fighting” drills. The first drill is fast/hard drills. You can do this drill with a partner holding focus mitts/thai pads or by yourself on a punching bag. Start in a fighting stance in front of the bag or your partner holding the mitts, and throw continuous jab/crosses for 30 second intervals. The first 30 seconds throw the jab/crosses fast with little to no power working speed, then the next 30 seconds throw the jab/crosses slower and harder really working on your power. Repeat these 30 second intervals back and forth for an entire 3 minute round. You can also do this same drill with kicks, throwing fast round kicks for 30 seconds working speed followed by slamming 30 seconds of slower, harder kicks for power, then repeat. Another really good “fighting” drill to work your “fighting” conditioning is mixing exercises such as jump squats or push ups in with your bag work or pad work. Stand in a fighting stance in front of the bag or partner holding pads, then throw a hard Jab/Cross/Round Kick then drop down and pump out 10-20 push ups as fast as you can, then immediately jump to the feet and throw another hard combo, and follow it with 10-15 jump squats, then back to throwing a combo on the bag. Repeat this for an entire 3 minute round. The last conditioning drill is a popular drill all Muay Thai fighters use to build the stamina needed for a hard 5 round fight, Skipping Knees (Running man knees) on the bag. Stand in front of the bag, grabbing it with both hands at head level, and drive your knee straight into the bag, then skip and drive your other knee hard into the bag. Continue skipping and alternating your knees into the bag for the entire round. This drill is often called “Running man” knees because it resembles the “Running Man” dance.

Here is a sample workout you can use to really help jump start your conditioning routine. The work out consist of 5 rounds of anywhere from 1-3 minutes, depending on your current fitness level, incorporating some of the drills we’ve talked about. Beginners should do this work out in rounds of 1 minute, those with decent fitness should do the work out in rounds of 2-3 minutes.

Remember to always consult your doctor before starting any kind of conditioning program.

Round 1: Fast/Hard Punches
-30 seconds fast punches/followed by 30 seconds slower harder punches
-repeat for 3 minutes (1min for beginners)

Round 2: Fast/Hard Kicks
-30 seconds fast round kicks/followed by 30 seconds hard power round kicks
-repeat for 3 minutes (1 min for beginners)

Round 3: Jab/Cross/Kick/Jump Squats
-Throw Jab/Cross/Kick on the bag, perform 15 jump squats
– Repeat Combo and jump squats for entire 3 minute round (1 min for beginners)

Round 4: 10 Punches/10 Pushups
-Throw 10 hard fast alternating left/right punches on the bag, followed by 10 push ups
-repeat for entire 3 min round (1 min for beginners)

Round 5: Running Man Knees
-Throw alternating left/right continuous knees into the bag for the entire 3 min round (1 min for beginners)

CHRIS CLODFELTER

EIGHT POINTS MUAY THAI

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Make Your Own Quarterstaff

Posted in Miscellaneous, Training, Training Equipment, Weapons with tags , , , , , , , , , , , , on July 26, 2014 by chencenter

QuarterstaffIntroducing the newest weapon to my armory, the English Quarterstaff.  I don’t know how this fine weapon eluded me for so many years, but thanks to a fencing student of mine, I’ve found a new training tool.  Pictured here, in the lovely arms of my wife Jenny, is the might beast itself… a weapon constructed for no more than $12 USD.

Before I proceed, Jenny wants me to apologize for the mess in the background.  But you, my friends know – how could I possibly have the chance to fold clothes AND construct a weapon of such beauty?  The answer had to be, “The staff comes first.”

For those that aren’t familiar, wikipedia defines the Quarter staff as such:

A quarterstaff (plural quarterstaves), also short staff or simply staff is a traditional European pole weapon and a technique of stick fighting, especially as in use in England during the Early Modern period.

The term is generally accepted to refer to a shaft of hardwood from 6 to 9 feet (1.8 to 2.7 m) long, sometimes with a metal tip, ferrule, or spike at one or both ends. The term “short staff” compares this to the “long staff” based on the pike with a length in excess of 11 to 12 feet (3.4 to 3.7 m).

HOW TO MAKE ONE YOURSELF

quarterstaffIt started with a trip to Lowes Home Improvement, where I picked up an 8′ dowel rod 1 and 1/4th inches thick (made of poplar).  The price of this was only $7.50.  My next trip was over the the Dollar General, whereby I purchased one double-pack of household sponges and one black oven mitt.  As you might be able to work out yourself, this turn out to be $2.12.  My final stop was Michael’s, just next door in the ol’ shopping center.  Michael’s is a craft store and one in which I was only after one particular item – twine rope ($2.43).

When you get home and lay out all your supplies, the simplicity of the task is likely to smack you right in the face.

A few optional items that I used (that you may want to use yourself) were duct tape, a rubber chair end (1 & 1/4inch) and a walnut-color wood stain [again, going for more of an "antique-y" look].

  • After staining the wood and allowing it to dry, I taped the sponges to the end of the staff.  This gave it a soft, round, end, with quite a bit of cushion to it.
  • Then I positioned the black, oven mitt to the end (pushing the thumb inside-out) and tightly taping the lower half of the mitt to the staff.
  • Since the tape is rather “modern” and unattractive to look at, I meticulously wrapped the twine rope around the lower portion of the mitt.  This was a time-consuming process (approx. 45min – 1 hour) and obviously could be omitted if one wished.
  • Lastly, I applied a rubber chair end/stopper to the end of the staff.  I figured that if the staff was ever to be dropped or handled roughly, this would minimize splitting and damaging of the staff’s aesthetic.

THE PERFECT WORK-OUT

Needless-to-say, this quick and inexpensive project produced a superb training tool.  After only one hour of practice, my arms were killing me.  I’d be surprised to find a martial art weapon that works the arms and core like pole weapon training.

Good luck in the construction of your own! Please let me know if you have any questions or comments below.

MICHAEL JOYCE

WSFENCING.INFO

 

 

Women’s Self-Defense, Miss USA and Feminists

Posted in News, Safety, Self-Defense, Tae Kwon Do, Violence, Women's Self-Defense with tags , , , , , , , , , , , , , , , , , on June 11, 2014 by chencenter

GTS GAP “The world ain’t all sunshine and rainbows,” as Rocky Balboa eloquently said in the movie Rocky 6.  Bad things happen to bad people – some people call that ‘karma’ – and sometimes (more times then we’d like to think about) bad things happen to good people.  Violent things.

My wife and I recently saw a post, whereby people across the Twittersphere belittled the new Miss USA, Nevada’s Nia Sanchez’s remarks on women’s safety.

Such remarks of :

  • “Why not teach men not to rape?”
  • “…Like teaching women self-defense is the answer?”
  • “… she just reinforced victim-blaming rape culture to millions of viewers”
  • “…self-defense.  A ridiculous idea.”

When you hear these remarks, how do you feel, and what solution would be practical and/or the most beneficial?  Now I imagine we can all take Rocky’s quote above as truth, can’t we?  And with that being understood, how might someone (anyone) protect themselves at all? Even strong, confident women get battered, harassed, sexually assaulted in this country.  Many women get involved with the wrong men, some find themselves at the wrong place at the wrong time, and even some women assault/abuse men [which the media doesn't write about as they should].

A utopian society is a fictitious one. 

When Nia Sanchez, a fourth-degree black belt in Tae Kwon Do, answered the pageant’s question regarding sexual assaults on college campus, many people (apparently) where shocked.  However, I believe she knew that “Sunshine and Rainbows” (although it’s what most pageant-goes might like to hear) was an honest and practical answer to a serious problem.

What was your take on this?

ON A SIDE-NOTE

Quote Instagram GTSJenny and I never try to “scare” women into taking our classes… but the truth is, you’ll likely never feel the need to prepare yourself for violence unless you are at least “a little scared.”

Is that where many of us self-defense instructors are going wrong?

I don’t believe we should have to, but men and women should, I believe, take the initiative to learn just in case the unspeakable happens.  And like we always say at our OutFoxxed Program, “If you can’t take it with us, please take it somewhere… and take it soon. You’re never too young or too old to learn.”

A VIDEO FROM KELINA COWELL / URBAN WARRIORS ACADEMY

RELATED ARTICLE:

WHY WOMEN DON’T TAKE SELF-DEFENSE BUT SHOULD

- MICHAEL JOYCE

OutFoxxed Program.  W-S, North Carolina

 

 

Kubotan Sale – Only the next 72 Hours!

Posted in OFFERS, Products, Self-Defense, Women's Self-Defense with tags , , , , , , , , , , , on June 10, 2014 by Combative Corner

shark 72hour saleDear Readers,

It is very seldom that we promote product or make any sort of endorsement.  However, as the designer of the Isurus Keychain (and CombativeCorner founder) I wanted to let you,  my extended martial family, know about this 72 Hour Sale that I started on my online store.

Starting today, June 10th and going till Thursday,… I’ll be selling these babies at a steal [as they normally sell for $12]

You won’t get ripped off in shipping either.  Shipping within the U.S. is only $2  (additional fee for international)

Keep you and your family safe this summer and get something that’s inexpensive, easy to access, and that will last forever!

Email me at outfoxxedprogram@gmail.com if you have any questions.

*Please limit each purchase to 10 per individual.  If you are a group and would like more, please contact me beforehand.

Thank you.

Coach Michael Joyce

Superb Demonstration of Silat & Arnis

Posted in Arnis, Silat, Training, Weapons with tags , , , , , , on June 6, 2014 by Combative Corner

Evan Tai owns a kick boxing gym in Hong Kong and occasionally trains with Silat expert Maul Mornie (when he’s in HK).  Obviously, after viewing these clips you’ll be able to see the caliber of martial artist this young man is [Tai].  Enjoy!

CombativeCorner.Com

*Evan Tai’s YouTube Channel : Eskrimamate

Where The Renergy Came From

Posted in Uncategorized on June 6, 2014 by Combative Corner

A Word From O’Sensei

Posted in Aikido with tags , , , , , , , on March 29, 2014 by Combative Corner

Robert Lara Sensei 001“In our techniques we enter completely into, blend totally with, and control firmly an attack. Strength resides where one’s ki is concentrated and stable; confusion and maliciousness arise when ki stagnates.”
Morihei Ueshiba O’Sensei

(植芝 盛平 , December 14, 1883 – April 26, 1969)

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