WHAT SELF DEFENCE STYLE SHOULD I PRACTISE?

There are a few things to consider before choosing the martial arts style that's best for you.

Are you only interested in getting a good workout or in better shape before stepping foot in a martial arts studio? If so, then a cardio-kickboxing class might be the right choice for you. Cardio-kickboxing is a great way to introduce yourself to martial arts, and there's probably a class offered at your local gym. You won't learn intricate techniques, but you will build up the musculature and stamina needed for a lot of martial arts.  Getting in better shape and feeling stronger will definitely give you a huge boost if you decide to try a traditional form of martial arts.

You shouldn't worry about getting hurt (besides the occasional bump or bruise), but you still need to consider your comfort level when it comes to getting ‘up close and personal’ with someone you don't know. If you're ready to dive right into some hardcore fighting, then you might want to try Brazilian Jiu Jitsu, Muay Thai kickboxing, or Krav Maga. If you want to learn a martial art at a less aggressive pace, then Tae Kwon Do, Karate, or Wing Chun Kung Fu might be more to your liking.

Brazilian Jiu Jitsu is a streamlined form of grappling designed for maximum impact that includes choke holds and limb locks. It's very intense and not for the faint of heart, but if you're looking for self-defense, it can't be beat. There are belts in Brazilian Jiu Jitsu, but you won't be learning forms or katas to advance. Advancement in Brazilian Jiu Jitsu depends on how well you spar, which means you’ll have to prove your ability on the mat.

Muay Thai kickboxing will literally kick your butt, and it's one of the best standing fighting styles out there. And like Brazilian Jiu Jitsu, you'll only advance by actually fighting in the ring. There are a lot of schools offering "mock" Muay Thai that's really just a blend of other fighting styles, so make sure the school you choose has certified Muay Thai instructors.

Krav Maga is the official self-defense system of the Israeli Defense Forces, and it's specifically designed to teach you effective and practical hand-to-hand combat techniques. It's an amazing workout, and most schools have great programs for women.

You'll do a whole lot of kicking in Tae Kwon Do, but you'll also have to learn about the spiritual side of the martial art. Tae Kwon Do is very popular, so you probably won’t have any problem finding a program in your area.

Karate is the term most associated with martial arts, but there are a variety of styles of Karate to choose from. Karate styles are based on striking with both hands and feet, and you can find styles that emphasize either the more philosophical or combative aspects of the art.

Wing Chun Kung Fu is a martial art that emphasizes close-range striking and combat techniques, and legend tells that it was developed by a woman. Bruce Lee originally trained in Wing Chun, and if you've ever seen a martial arts film where the star is practicing on a wooden dummy that has sticks jutting out, he was probably practicing Wing Chun.

Capoeira is fantastic way of building self defence skills, whilst gaining cardiovascular fitness and advanced muscle development. As a street based martial art, it emphasizes close quarters sparring and creative offensive and defensive techniques.

In order to advance in Tae Kwon Do, Karate, or Wing Chun, you'll have to learn forms or katas, which are a specific series of complex movements. If the idea of have to actually fight to advance doesn't appeal to you, then you might want to one of those three styles.

Everyone is a beginner at some point, so you shouldn't be nervous if you've never punched or kicked anything before. At the end of the day, a martial arts studio is a business that needs new clientele in order to thrive, and women mean big business. Most studios will offer free or low-cost introductory lessons, programs for beginners, and programs designed specifically for women, so do a little research beforehand and find a studio that has a variety of options that suit your needs

GYM BELLE: GINA CARANO

 

 

The name Gina Carano may not ring any bells - unless you're an MMA enthusiast, in which case she's a household name. But if you've watched Fast and Furious 6, then you would recognise her as Agent Riley, the really hot female FBI officer who betrayed Agent Hobbs (The Rock).

 

 

Carano, 31, a former stunt professional on the TV game show "American Gladiators," was ranked among the top mixed martial arts fighters in the world before she retired to work in Hollywood. Her breakthrough: a starring role in the Steven Soderbergh-directed 2011 thriller "Haywire."

 

At the age of 21 Gina began training in Muay Thai, a form of Kickboxing, with Master Toddy at the suggestion of then boyfriend Kevin Ross. In pursuit of a life-changing experience he ended up at a local Las Vegas Muay Thai Gym and she tagged along. A trainer approached her, telling her point blank that she was fat and needed to lose weight. She weighed around 175 lbs. and had no direction at that point in her life. She began training and became addicted. Master Toddy saw potential in the way Gina handled herself. She took naturally to fighting with strong punches, deadly elbows and knees, a impressive overhand right, and rib-cracking hard kicks. Immersing herself completely in the sport, she advanced quickly. Months later she found herself in a "fight club" situation in San Francisco where she took on any female fighter plopped down in front of her. Since then she hasn't looked back.Her Muay Thai career is comprised of an impressive 12 wins, 1 loss, and 1 draw and she becomes the first American woman to win a title in Thailand. Classified by the Unified Women's MMA Rankings as the third best 145 lb (66 kg.) female fighter in the world, her current MMA record stands at 7 wins and 1 loss.

 

Gina is engaged to Henry Cavill (Aka Superman) Henry and Gina are the epitome of fitness in the realm of entertainment. Both have physically fit features, stays active and a herald a lifestyle that could apply for fitness models.

 

 

 

ESKRIMA: THE ART OF THE FENCING STICK

Distinguished by efficiency, practicality, and combat-proven blade work, if you want to know how to use weapons to protect yourself and devastate an opponent, Eskrima is a very efficient way to go.

 

Two Eskrimadors in training

 

The weapon may be a blade, a stick, an umbrella, a flashlight, a ball pen – even a handkerchief can be used as a defensive weapon. Indeed, for the well-versed eskrimador, bare hands may also be employed.

Eskrima Weapons

 It is generally believed that native Filipino styles such as Eskrima were started by various tribes in order to defend against one another.  Historians speculate that these styles originally emanated from or were strongly influenced by martial arts from other areas, such as India. Kali practitioners believe that hand-to-hand combat moves are similar to those with weapons; thus, these skills are developed concurrently. Some of the popular combinations of weapons used are the single stick (solo baston), double stick (double baston), and sword/stick and dagger (espada). Along with this, the most frequently used training weapon is the rattan, a stick about the length of its wielder's arm. The participants are skilled enough to parry/counterstrike, showing respect in not intentionally hitting the training partner. Eskrima sticks are made in many sizes depending on the system and the respective ranges being trained. Common lengths range from 6" to 96", with the most common ranging from 24" to 36". Eskrima sticks are a reflection of the artist, their system and methodology.

 

Many Filipino systems focus on defending against and/or reacting to angles of attack rather than particular strikes. The theory behind this is that virtually all types of hand-to-hand attacks (barehanded or with a weapon) will hit or reach a combatant via these angles of attack and it is reasoned that it is more efficient to learn to defend against angles of attack rather than particular styles, particular techniques or particular weapons. For instance, the technique for defending against an attack angle that comes overhead from the right is very similar whether the attacker uses barefists, a knife, a sword or a spear.Perhaps because of its recent history as an art of duelists, Eskrima techniques are generally based on the assumption that both the student and their opponent are very highly trained and well prepared. For this reason, Eskrima technique tends to favor extreme caution, always considering the possibility of a failed technique or an unexpected knife. On the other hand, the practitioner is assumed to be able to strike very precisely and quickly. The general principle is that an opponent's ability to attack should be destroyed (rather than trying to hurt them to convince them to stop). Thus many strikes are to the hands and arms, hoping to break the hand holding the weapon or cut the nerves or tendons controlling it. Strikes to the eyes and legs are also important.

 

Some angles of attack and some strikes have characteristic names.

• San Miguel is a forehand strike with the right hand, moving from the striker's right shoulder toward their left hip. It is named after Saint Michael or the Archangel Michael, who is often depicted holding a sword at this angle. This is the most natural strike for most untrained people. It is also referred to as a "#1," in 12 systems which employ 5, 12 or multiple angles.
• A redondo (Spanish for "round") is a strike that whips in a circle to return to its point of origin. Especially useful when using sticks (rather than swords), such a strike allows extremely fast strikes but needs constant practice.
• An abaniko (from the Spanish for "fan") is a strike executed by whipping the stick around the wrist in a fanning motion. Not very forceful and not well suited to swords, this strike can be very quick and arrive from an unexpected angle.
• Hakbang is a general term for footwork. For example, hakbang paiwas is pivoting footwork, while hakbang tatsulok is triangle stepping.
• Punyo is a strike delivered with the butt of the weapon, usually to a nerve point or other soft spot on the opponent, although not necessarily: in skilled hands, the punyo can be used to shatter bones.

 

 

 

 

 

 

 

 

 

BUILD MASSIVE LEGS WITH THE WALL SIT

"Construction" was a widely despised punishment during my secondary school days, along with squats, isometric arm holds, and a gauntlet of as many sadistic exercises and positions as could be imagined by the human mind. 

 

Looking back, as much as we hated the punishments, we were very strong, we would be woken from bed to run about 10 Km (with the threat of being whipped if you didn't keep pace), and our injuries healed faster. Apparently, what couldn't kill us made us stronger!

 

 

This exercise basically involves sitting with your back against a wall in a squat position, or for the more adept, performing the position in mid air and simply holding the position for as long as you can. It is important that the legs are at a 90 degree angle. Apparently you are not supposed to rest your hands on your thighs, but instead to hold them above your head or even in front of you to work your shoulders. The exercise builds isometric strength as well as endurance in the quads and glutes – a favorite exercise to perform for the running season, or if you're interested in the martial arts.

 

This is one exercise you can perform just about anywhere, with no need for gym equipment. With practice, you should be able to increase your muscular endurance and hold on for longer times. My longest time was above 5 hours ( I had a sadistic prefect standing over me with a belt!!). I wasn't smiling at the end, I assure you.

 

 

 

 

THIS IS WHAT IT TAKES!!!!

I was blown away by a post I read on Cordell Parvins blog titled 'Want to know what it takes, Here is a Great example". In the article he talks about his daughter Jill, a Jiu Jitsu practitioner who seeks to become the best Jiu jitsu player she possibly can be. I can scarcely add anything, as it fully encapsulates the attitude, focus and drive required by any person interested in achieving the highest levels of fitness, or any other life goals.

     

 

"Today, I want to share with you a concrete example. My daughter Jill posted something on Facebook that made clear to me she paid great attention to what I was teaching her when she was growing up.

 

I am very proud of Jill. I also feel she has expressed what I hope lawyers I coach take away from our work together. I asked if I could share what she wrote with you and she gave me permission.

 

 

 

I earned two stripes on my belt at jiu jitsu today. I was a little upset because my knee is messed up and I couldn’t roll. I just keep telling myself that God did not grant me with natural athletic ability so I have to work harder than most of the guys. I will show up and train every day no matter how tired I am. My goal is not to earn a black belt (although I believe that will happen) or win any tournaments ( got to enter them first), but to be better than the jiu jitsu player I was yesterday. I am not competing against other guys but against myself and my own self doubt and my fear of failure. I can’t bench press as much as Réne (her husband) and I do not have the skill of more seasoned players, but I will win in the long run because I am going to work harder through the tears, blood and sweat and I believe my passion will help me to overcome my physical short comings. I will be the best I can be. No excuses! I will be better than I was yesterday. It’s me vs. me.

 

I will leave you with a quote attributed to Abraham Lincoln:

"Things may come to those who wait, but only the things left by those who hustle."

LEARN HOW TO STRETCH CORRECTLY FROM BILL "SUPERFOOT" WALLACE

Superfoot, a 5-foot, 10 1/2 inch native of Portland, Ind., began studying karate in February 1967 after suffering a right leg injury in a judo accident. The injury left him without the use of the leg in karate competition. Some observers said Superfoot was committing martial arts suicide. He, however, had other ideas. In the next seven years, Superfoot dominated the point-tournament circuit leaving a string of battered and bruised bodies along the martial arts fighting trail.Bill “Superfoot”  Wallace retired as the undefeated Professional Karate Association (PKA) Middleweight Champion after an illustrious 15-year career in tournament and full contact fighting.

Superfoot, whose education includes a bachelor’s degree (1971) in physical education from Ball State University and a master’s degree (1976) in kinesiology (the study of human movement) from Memphis State University,  continues to be one of the martial arts most popular figures. He is the author of three books: Karate: Basic Concepts & Skills, Dynamic Kicking & Stretching, and The Ultimate Kick.

 

BUILDING BOYKA: THE UNDISPUTED WORKOUT

I guess many of us have watched the movie 'Undisputed 2 & 3'. If you have, then you'll probably be familiar with the character of Yuri Boyka  played Scott Adkins. Adkins holds multiple black belts in taekwondo and kickboxing. If you haven't watched the movie, click here to go to my last post which contains the final fight between Boyka and the Brazilian fighter (Lateef Crowder) .

 As you can see below, not only does the man have an incredibly lean and muscular physique, he also has the real life performance to back that up, which is something most Hollywood actors lack in. And if you’ve seen any of his movies, then you know how crazy his fight scenes can get.

 

Scott Adkins

 As you can imagine, Yuri Boyka had to possess strength, speed, acrobatic ability, and immense cardiovascular and muscular endurance. Therefore the training regime required to create Boyka had to reflect those attributes. I was able to compile some of the training techniques which enabled him to pack on the muscle for the movie. 

As you can see from the video, some of the training techniques are quite advanced as Scott is an experienced and trained fighter, so I would advise that you take your time and work with the more basic techniques before taking on the more advanced ones. I have outlined a programme which will help you pack on muscle like Scott, while building crazy endurance and agility.

• Run on the Treadmill for 20 mins or Skip for 20 mins at medium to high intensity
• 50 Push ups
• Flat bench press – 3 x 6 reps
•  Rowing movement (dumbbell, barbell, cable) – 3 x 6 reps
• Dumbbell military press – 2 x 6 reps
• Chin ups – 2 x 10 reps
• Tricep extension (with rope or dumbbell) – 3 x 5 reps
• Dumbbell curl (with dumbbell or barbell) – 3 x 5 reps
• Front squat – 3 x 5 reps
• Deadlift – 3 x 6 reps
• Leg press – 2 x 12 reps
• Seated calf raise – 2 x 12 reps
• Standing calf raise – 2 x 12 reps