Again, Again & Again - Now Start Over

Beginning practitioners of the martial arts and boxing often ask me, "how often should I practice?" I in turn answer them with a question, how good do you want to be?

It has been said that, "a technique is not yours until you have practiced it ten thousand times correctly." Repetition is the tool of permanent impression. One of the training goals for any fighter should be to practice the physical skills of their craft with such frequency and attention to proper form that they no longer have to think about how, when, why and where. In other words, the aim is to rise to a level of proficiency that the execution of kicks, blocks, punches, and footwork become so fluent and effortless, one does not have to give any more conscious consideration to them then they would breathing. To develop this level of skill takes a great deal of time, devotion, and hard work. Any competitor wishing to reach the echelon of their sport must be willing to commit their mind, body and soul toward his/her goals every day, and by virtue of the process they will be rewarded. For it is the pursuit of goals that gives meaning to achievement in the ring and life in general.

Now go back, and read this post again!

The Will Is The Way

It's a given that every fighter who steps into the ring wants to win, but that alone will not make you a successful competitor. Assuming that you have the right stuff (speed, agility, balance, strength, coordination, power, flexibility and endurance), the single most determining factor to success in and out of the ring is the will-to-win. There is no weapon more lethal than the will. It is the force that numbs you to physical punishment, and mental anguish, and allows you to focus to the point of insanity. When I compete in the ring, it is not the thought of winnning or losing that consumes me, but the opportunity to succeed. Defeat is a state of mind which I am not willing to realize. Even if I fall short of my goals, it is but a temporary state that encourages me to train harder to remove whatever obstacles that are in my way. Failure is what your mind acknowledges. Knock me down 9 times and I'll get up 10 times.

In order to tap into this tremendous power of self-determination, you must want to realize your dreams and ambitions with hunger and passion. Only this type of attitude will allow you to push yourself to the limit and endure long grueling workouts with an effort well beyond the ordinary. When you are tired to the point of exhaustion, but you still find a way to keep going, this is the power of will. Determination wields the actions of the body. If one trains in this matter, fear and doubt should never enter their mind. You will be secure in the knowledge that you can do whatever is necessary to succeed.

Life in general has taught me that people are basically creatures of habit. What you habitually think of yourself, largely determines what you will become. This is why you will never hear me say, "I was just happy to be afforded the opportunity to compete." If your aim is so low that you were satisfied with just showing up, you need not show at all. Effort short of your best always leads to the short end of the stick, and you are already defeated even before the the first bell rings. A second problem that stifles victory, is the anticipation of suffering, which is worse than the actual affliction itself. Nothing worthwhile ever comes easy. I have been fighting a long time, and I have never come across an opponent whose defenses were impenetrable, and their offense was unstoppable. If you fight not to lose, your mind will be so preoccupied by what your opponent can do, that you lose sight of what you can do. You become a puppet on a string allowing your advisory to control your actions. So what if you get hit (train hard, and you'll bleed less), shake it off and return the favor ten fold. Put your opponent on notice that you can take it, and dish it back with interest. The lessons of pain and suffering are but tools that teach us a better course of action that leads to success, if not now, than in the future.

Eat Your Wheaties

Your Mind Can Make You
Train
Your Body Can Create
Power
But Only Your
Heart
Can Make You A
Champion

5 Tips For Conquering the Fear of Defeat

1. 
   
   Spar at least once a week. Choose a variety of partners with various fighting styles, heights, weight, power, speed and agility. Make mental notes or even write down what works best against what type of opponent (i.e. right handed boxers should keep their lead left foot to the outside of a left handed fighter's lead right foot to set their opponent up for a right cross and in turn avoid their opponent's left cross). The more familiar you are with a variety of types of fighters the more comfortable you will be with handling whatever you may encounter inside the ring.


2. 
   
   Play out various fight scenarios that are likely to occur during a bout and formulate a plan of attack and defense for each exchange. Mitt work, one-step sparring, and shadow boxing are excellent drills to develop speed, timing, agility, and automatic defensive and offensive responses .


3. 
   
   Increase your threshold for pain by subjecting your body to drills that apply a moderate amount of discomfort to areas of your body that are likely to receive punishment during a real match. This is a progressive technique that should begin with only mild levels of pain that slowly increases over weeks with more moderate to intermediate amounts of force being applied. Force that leaves you in long-term pain is too harsh. An example drill would be doing fisted push-ups to toughen the skin on and around the knuckles as well as to increase the calcium deposits surrounding these bones to strengthen them against breaking during punching.


4. 
   
   Train for at least double the amount of rounds you will need for the fight. If the battle becomes a war you will have the endurance and engery needed to go the distance.


5. 
   
   Focus your eyes around the chest of your opponent. It will give you the broadest perspective to see everything that he is doing. Your main focus will keep an eye on his hips and core which will tell you what direction he wants to move in. Your upper peripheral vision checks his hands, and your lower peripheral vision will keep tabs on his feet, letting you know if your opponent is setting up for a kick or punch, or is off-balance and primed for a counter-attack.
   
   
   
   

Funky Enough

I have worked in and out of many gyms for what seems like half my life. The aesthetics, the equipment and the faces may vary, but the one constant is the smell. The second you enter some gyms the stench of bacteria and germs swimming in pools of sweat, and taking refuge in sweaty towels and clothing enters your nostrils and rips through your respiratory system like road kill on a hot summer's day. If smell is the strongest sense tied to memory, then there are people I have met in gyms that I will never forget. Aromatic assault should be labeled a crime punishable by death, perhaps a pool of boiling bubble bath. I'm sure there must be a right to fresh-air law on the books that deals with this sort of annoyance.

Back to back to back aerobic classes in the same studio just saturates the air with fowl offensive aroma. Two dozen or more people exercising in an enclosed area does not make for a bed of roses; It's more like changing time at a child daycare center. You better add a military-issued gas mask to your Christmas wish list this year, if you're going to continue to endure those cardio funk classes. Also beware of the puddles of sweat that have been conveniently left on the aerobic floor for you to slip and fall in. But don't worry Washington D.C. has so many lawyers, at least five of them will hand you their business card before you hit the floor.

The worst situation is the person who comes to the gym already stinking to high hell. By the time they finish their workout the funk coming from their body is at Def Com 5. Do these people not smell themselves? Why would you leave the house smelling like that? These are the people that smell so bad, you don't even want to stand in the same area they are in. After they vacate the premises you can still sense their looming scent. You see people looking around and sniffing trying to figure out where the smell of dead fish is coming from.

I think at the end of every gym membership contract should be a disclaimer in bold print that reads air quality not included.

Have you ever gone to use a machine, and noticed the person before you has left a nice sweaty imprint of their body? If the culprit is still around, sometimes he or she will offer to clean up their moisture glistening mess with the sleeve or tail of their sweaty shirt. I fail to see the logic of this solution.

Don't get me started on the cycling class area. Sweat flys through the air like a game of dodge ball. Routinely gyms pack the bikes so close together there is no way you can run for cover. You just have to grin and bare it. Like the aerobic rooms this part of the gym stinks too.

Your sense of smell can tell you a lot about a person, like whether or not they knocked back a few shots of tequila the night before. You can bet that the scent of a Saturday night drinking spree will come oozing out of your sweat glands during a Sunday morning workout. Many a client has given me a contact buzz.

But even though the gym often smells like it's down-wind from a cattle farm, I would never trade in my sneakers and sweats for a tie and jacket, ball and chain, sweet smelling, 70 hours a week desk job. I'm funkdafied and happy.

Gym Cooties

Got cooties? Healh clubs house plenty of them, even in the most pristine facilities. How ironic is that? Fungi and bacteria love to hang-out in moist warm places: locker room floors, shower stalls, on workout equipment, areas surrounding swimming pools and hot tubs, in steam rooms, and snuggled up in sweaty clothing and towels. Just about any warm damp area in the gym is a perfect breeding ground for cooties.

Two of the most common cooties that like to camp-out in the locker room area are tinea pedis and onychomycosis. Tinea pedis is better known as athlete's foot, which is a fungal skin infection marked by cracked or blistering skin that often includes burning and itching sensations. Onychomycosis is a fungi that causes yellow brittle nails of the hands and feet. Fortunately, both of these diseases are easily treatable with over-the-counter medications. But stubborn cases may require the attention of a doctor.







But even if you manage to stay clear of the above mentioned diseases, you still might have an unlucky encounter with the human papillomavirus which causes plantar warts. These unsightly warts can appear alone or in clusters on the bottom of the feet. Cooties just love the floors of gym locker rooms and shower stalls. They also thrive equally well on both carpeted and tiled surfaces.



Don't be scared, here are a few tips on how to avoid gym cooties:


Don't dare stand or walk barefooted on any gym floor surface including the floor of the shower stall. When the sneakers come off the shower shoes should go on.

Don't sit barebutt on the benches in the locker room. Place a towel underneath of your bum.

Don't dry off sensative areas of your body with the same towel that you dry your feet off with.

When using gym equipment create a protective barrier between you and the areas of contact with a towel.

If your towel hits the floor, ditch it and get another towel.

Clean and cover any cuts immediately after you notice them. Even the tiniest break in the skin can provide a pathway for gym cooties.

Many clubs provide antiseptic spray bottles and paper towels to wipe equipment down; use it to clean behind yourself as well as others.

If you're sick, stay home so that you don't spread the infection to your gym mates.

If possible, avoid showering at the gym all together, and make a B-Line straight for your own shower at home.

Avoid touching your face after handling weights and other items around the gym that could be laden with germs and bacteria from people with colds. So wash your hands thoroughly.

Use antifungal powder on your feet and inside your shoes.

Change or wash the inserts of your shoes occasionally.

Wear synthetic socks.

Keep these tips in mind, and you can leave the gym in good health without the company of a gym cootie.

Free Weights or Machines?

From Paige Waehner

Which should you choose for the best workout?

Strength training can be confusing if you're just starting out or if it's been awhile since you've lifted weights, especially when it comes to choosing what type of equipment to use. Should you use free weights or machines? Knowing the pros and cons of each can help you figure out which one is right for you.

The Pros and Cons of Weight Machines

Weight machines can be a good choice, especially if you're just getting started with strength training. In fact, many beginners start out using machines because:

They're supportive. Most machines provide support, which is great for people who need help when learning new exercises. It can also be good for people rehabbing injuries or those who want to lift heavy weights without a spotter.

They're easy to use. Because most machines work on a fixed path and have instructions and diagrams posted, it's easier to use good form.

They save time. It usually doesn't take as much time to change weights on machines as it would for many free weight exercises.

They're less intimidating. Trying to figure out what to do with a bunch of dumbbells can seem impossible. With machines, you know exactly what muscles you're working and how to do the exercise correctly.

On the other hand, machines do have disadvantages such as:

They're too supportive. Because you have so much support, you use fewer muscle groups at the same time. This means you burn less calories and work the body in a less functional way.

They're limited. Most machines offer one exercise for one part of the body, which means having to use multiple machines for a total body workout.
They don't allow you to work on weaknesses. Many machines require you to use both arms or legs to move the weight, so if one side is stronger than the other, that side may do more work than the weaker side.

They don't allow the body to work naturally. Because many machines work on a fixed path, there's not much room for working the body throughout different planes of motion..

Of course, not all weight machines are created equally and many gyms now offer a variety of machines including plate-loaded, free motion and cable machines which can offer more variety and more functional training. These types of machines often have a higher learning curve and require more skill and coordination than the average machine.

The Pros and Cons of Free Weights

Free weights are probably my favorite way to strength train because they offer effective, time-efficient workouts. Other advantages include:

Versatility. Free weights can be used for a variety of exercises for the entire body, so you don't have to move from machine to machine to work different muscle groups.

Functionality. With free weights, you're able to move the body through natural motions as well as through a variety of planes allowing you to mimic movements you do in real life like squatting, lifting things over your head and rotating the body.

Building whole body strength. Because you're supporting your own body, you can work on specific muscles while involving smaller stabilizer muscles that can get neglected with machine training...this can also help you burn more calories during your workout.

Like machines, free weights also have some disadvantages:

They're hard to learn. Using free weights requires skill and coordination, so you may need some instruction when using them for the first time. Good form is harder to achieve without the added support from machines, so there's a higher learning curve with free weights.

Risk of injury. Because there isn't a fixed path when using free weights, it's easier to put your body in the wrong position, which could lead to injury. There's also the risk of dropping the weights, especially if you're lifting heavy.

Confusion. With machines, you know exactly what exercise you're doing and what muscle you're working. With dumbbells, there are so many exercises you can do, it's easy to get confused about where to start.

With strength training, a variety of tools is often the best way to get an effective workout. When choosing your own resistance, consider the following:

If you're a beginner: stick with machines until you feel more comfortable with the movements.

If you're in a hurry: go with machines. Workouts are generally more time-efficient when machines are used. If you have to wait in line, however, choose free weights.

If you're working out at home: stick with free weights. Machines are expensive, take up a lot of room and offer limited exercises. Free weights are cheaper, versatile and take up less room.

If you're rehabbing an injury: stick with machines since they offer the most support, but always follow your doctor/physical therapist's advice.

If you hate lifting weight: you might find machines are easiest to use.
To get the most out of each workout in the fastest possible time: stick with free weights. You can incorporate more muscle groups at the same time.

One little, two little, three little Indians
four little, five little, six little Indians
seven little, eight little, nine little Indians
ten little Indian boys/girls


Alright, boys and girls gather around Uncle Ho. We are going to have us a good old fashion school yard fight. There will be medals for the winners, and a finger pointing towards the exit for the losers. You kids need to learn that we live in an opportunistic world, and second just doesn't cut it. In other words, you came in last first.

Now strap on your bonnets, and tighten up your girdles. When that bell rings, you come out kicking, punching and screaming like you have just been shot out of your mamma's birth canal. Now if any of you youngsters gets into trouble, I'm going to give you an eight count to get yourself together. Which basically means that you need to suck it up, because you're getting a butt whooping out there. Guard your grill at all times, and don't get caught bobbing and weaving, when you should have been ducking and rolling. If you get knocked out, crawl your way to the edge of the ring. We have a lot of people here, and we don't have time to waste on you sprawled out in the middle of the ring for ten minutes. Bleed on your own time. After you're done beating the stuffing out of each other, remember to shake hands. It's important to show good sportsmanship. Also take note that steroid use is not permitted in this tournament. Cheating is for professional athletes only. As I look around, I see some of you smaller kids are going to have your hands full with the bigger kids. My advice to you is to kick them in the jewels. If there are no questions, let's get ready to rumble.

Rules of Competition:
1. Show Up
2. Pay Up
3. Line Up
4. Shut Up!

Street Fighting vs. Competitive Sparring

"To fight with people face to face over advantages is the hardest thing in the world to do." Zhang Yu

Being ready for a competitive martial arts tournament, and being ready for physical confrontation on the streets is not like the other; one should not think they are one in the same. The rules of engagement are quite different for both, along with the consequences.

A tournament is governed by established rules which provide entertainment for spectators, and protection and fair practices for competitors. There are judges and referees to mediate the action, coaches to counsel the athletes, and parents and friends who cheer. Fighters are expected to exhibit good sportsmanship and respect toward their fellow opponents, or at the very least be able to fake it. Although there is a risk of sustaining serious injury during a match, most tournaments require competitors to wear protective sparring gear (i.e. headgear, mouth piece, instep and shin guards, chest protectors, forearm guards, groin protector, wraps, gloves, etc.) Fighters that are stunned by a particularly hard blow are often given eight counts to collect themselves; saving them from an experience that might have otherwise put their consciousness on a vacation. If push comes to shove, a fighter can throw in the towel, and simply walk away. With all these measures in place rarely does injury result in death.

In contrast, street fighting is unpredictable and often brutally savage. The rules are there are no rules. When I was a little boy growing up in Philadelphia, I witnessed a teenage boy try to fend off four guys that literally beat him within half an inch of his life. Both his legs were shattered with an iron crowbar, and he was punched in the face until he was unresponsive. I am telling this story not for entertainment purposes, but to emphasize the stark differences between street fighting and tournament sparring. Attacks on the street come without warning, judges, referees, protective equipment, and rules. The objective is not to score points; it is to hurt someone, often to the point that death is a real imminent possibility. Lose a fight in the ring, you can come back to fight another day. Lose a fight in the streets, and there might not be another day.

In a tournament there are no losers, short of someone who does not give their all. Sure, some participants will be outfitted with belts, medals, trophies, and other awards, but the experience of competing and the shared interest and camaraderie is the true reward to be had by all. In real life confrontations, everyone is a loser and there are only survivors. Even if you successfully fend off an attacker on the streets, I think you lose a little bit of your compassion, trust, and forgiveness. I can personally tell you that having gone through some combative situations on the streets, after each one I was a little less trusting of people, a little less tolerant, and a little less responsive to violence in general. Until this day I never sit with my back to the door in a restaurant. I look behind me when I hear heavy footsteps or see the shadows of people coming up behind me. I make it a point to watch everyone that comes near or around me. I rarely carry cash, or wear fancy jewelry so as to not attract attention to myself. I walk quickly with purpose, and with an almost unemotional look on my face. Outside of my immediate family and some truly close friends, I trust no one unless proven otherwise. At times the only person I trust is myself. Now, I don't want you to get the impression that I am paranoid, that is not the case. I have just learned through my experiences to be very cautious with my well being. The defensive measures I take are done in a very discreet and subtle manner.

Finally, fighting in the streets requires a completely different mind-set than fighting in a ring. You have to be willing to take a person's life if necessary, and be able to live with the consequences of your actions. Competing in the ring is about sport, not life or death. Even the most aggressive competitors in the ring usually have a conscionable point that they will not cross. That is to say that an athlete understands circumstances that cause the price of winning to become too high to continue a match. Combative sports have specific training goals to meet specific objectives under specific conditions. An athlete who has only trained within the parameters of their sport is ill- prepared to mount a successful defense in a street fight where the scope of possible actions and reactions are much broader than the controlled environment of the ring. Some examples include: (1) Fighting at night or in dim lighting, as opposed to that of a well-lit ring. Distance perception is grossly affected by minimal lighting. (2) Wet and uneven surfaces affect balance. (3) Battling multiple attackers requires quick movements and strikes, preferably techniques that subdue each attacker, so that you don't have to keep revisiting the same threat. (4) Finally, disarming someone is a distinct challenge requiring lots of practice, which is not a skill readily practiced by competitive fighters.