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  • Creating a Solid Workout Program Part Duex

    OK, so let’s say you’ve followed my advice and developed a solid base – that is, you’re inury-free, have decent alignment, motor co-ordination and balance – all the components of a good fitness foundation. You’ve prepared the body through GPP (General Prepared-ness), addressed muscular weaknesses and imbalances, and are for all intents and purposes, physiologically sound. For some, this set of circumstances is a given, due to a history of athletics, structured fitness programming or plain old genetic luck. It’s possible that you may fall into this category, but even more likely that you have over-estimated your foundation and are in need of some corrections (a common mistake of the ego that ...
  • Creating a Solid Workout Program Part 1

    One of the most prevalent and pervasive issues in fitness is short-sightedness. All too many trainees view fitness as an end, not an ongoing process. The logic is thus: “If I just work hard for a little while, THEN I’ll be in shape.” This is a short term goal, viewed as a destination instead of a continuing journey, as opposed to a series of long-term goals. The unfortunate truth (for those looking for a shortcut, at least) is that fitness/strength/improved body composition is not something that can be simply acquired once and for all. It requires dedication, continual progression and variation in order to be maintained. Whether your goal is aesthetic or practical in aim, you must consta...
  • 3 Quick Fitness Myths (or Why You Aren't on the Cover of a Muscle Magazine)

    It is undeniable that we live in an age of boundless information: the internet allows us access to resources beyond our imagination and we are assaulted by a seemingly infinite amount of data on a daily basis. Unfortunately, this plethora of information leaves us with mountains of garbage to search through before we find anything of value. There are scores of fantastic sources, for sure, but the combination of the vast, wholly unregulated wasteland of the internet with the stunning pseudo-science and falsities of the mainstream fitness industry creates an arduous journey to discover any manner of truth about fitness. This week's column will address a few of what I consider to be a few o...
  • Proper Warm Up Techniques

    The primary misconception regarding warming up truly is its purpose. Is it to prepare the muscles, the mind, the nervous system, the heart and lungs? And how is this to be accomplished? Do a few swings of the arms and a couple hops do the trick? Or how about five minutes on the treadmill – is that sufficient? The intent of the trainee when warming up is, first and foremost, preparation for the activity at hand. If the task is grappling, then movements that simulate the movement patterns of grappling are ideal. The same thing stands for kickboxing, weight training, running, etc. This article will focus primarily on warming up for strength/cardio training. The best warm-up for a sport is an ac...
  • Strength and Conditioning for Combat Sports Volume 1

    The issue of writing on fitness for combat sports is a complex one: I could wow you with cutting edge techniques, boggle your mind with science and biomechanics, champion lost methods of yore, or just latch on to the current fad. It’s easy to say “Well, this works for my team,” or “He’s the champ, so his method is obviously the best.” That doesn’t necessarily translate into success for you, the reader, though. Unfortunately, if you or me had the genetic predisposition to be “The Champ” you’d probably already be there. That’s not to say you can’t be strong(er), fast(er) or (more) successful – you can. But those very few who are blessed with world class natural ability tend to discover this ...

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