Saturday, January 29, 2005

Street Fighting vs. Competitive Sparring

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.

Friday, January 28, 2005

Shop Talk

All the conversations that take place inside a health club aren't about fitness. Case in point: Wednesday, I was part of an interesting conversation that took place beside the front desk of one of the health clubs I work at. We spoke in normal voices, so anyone who was near or around would have been able to hear us, although that wasn't our intent. A fellow trainer/friend and I were conversing when a member who has an eye for my friend walked in. She's an interesting character of sorts, in fact she's a working girl, which is just a nice way of saying she's a (prostitute). I'll refrain from the usual derogatory terms. Well, she joined our little conversation, and needless to say most of her attention and comments were directed toward my friend. Fine by me, I just sat back and watched the floor show. I'd like to say she was flirting, but that would imply discreet suggestive behavior. There is nothing discreet about this woman. She tells you what she wants, and how she wants to do it in graphic detail.

Now just when I didn't think it could get any better, her cellphone rang. She took the call which lasted all of seven seconds and hung up abruptly. Apparently, it was a client, and she exclaimed out loud, "I don't have time for that, for a hundred dollars all you get is a hand job." So, at this point, I was curious. I asked her how much it cost for a platinum package. She told me the most she charged was five hundred dollars for couples. I thought to myself. "That's quite reasonable. Maybe I should hire her for Valentine's day." Just kidding. Really, I'm just kidding. She then went on to describe in detail how much she charged for every possible sex act you can imagine. Apparently, she is very versatile.

That then led us to the next part of the conversation, which had her describing exactly what she wanted to do with my friend. Being the smart ass that I am, I reached behind the front desk and handed the keys to a storage room inside the club to my friend. Let me tell you she was quite ready to go to, as she called it, "the boom boom room." But I'm happy to say that my friend rejected the idea. Otherwise, he might have had to have his penis amputated to stop gangrene from spreading through the rest of his body.

There are a lot of stories like this that take place inside of a fitness club; in the future, I may write a book about them.

Wednesday, January 26, 2005

What's The Matter? Can't Find The Beat

There is a member at one of the clubs where I work, that by far is the most uncoordinated woman I have ever seen in my entire life. By chance that she should read this blog I will refer to her by the Indian nickname I gave her, "Flailing Leaf." She moves around the aerobics room like a sporadic piece of paper that has been caught up in a wind storm.

A while back she took a boxing class that I was co-teaching with a fellow instructor and friend. I thought that was my chance to right the ship, and cure this rhythmically-challenged and tormented soul. With patience and slow deliberate instruction I thought I would exorcise the demons from within. I was so wrong. Instead I mangled my self-esteem as an instructor, and was ready to bash my head between two weight stacks and commit myself to a mental institution. Women traditionally follow instructions much better than men, but Flailing Leaf is all man. She did absolutely nothing I asked of her. If I said right, she went left. If I said up, she went down. Well, needless to say I gave up, and now Flailing Leaf wants to be an aerobic instructor. I'm sure there is a moral to this story, but for the life of me I can't imagine what.

Tuesday, January 25, 2005

Where Does He Get Those Toys From?

The following items are twelve of my favorite fitness toys. You can use them individually, or in combination with one another to get a full-body workout at a price that won't break your budget. These gadgets store easy, and don't take up a lot of space; they'll fit quite neatly in the corner of your closet. The majority of the items are light enough and small enough to pack into a suitcase, so that you can take your fitness program on the road. When I make home visits everything I need to train my clients fits into a backpack.

At first glance some of these props are quite simple but they're all effective training tools that provide a wide variety of drills. Off the top of my head, I can think of at least two dozen exercises that can be performed with each piece of equipment. When I'm training myself or clients at the gym I weave these alternative exercises into the routine of doing atypical free weight and machine exercises to combat boredom and passiveness.

Now, some of the cooler items you'll see won't be found in your local sports store, so don't waste your time running all over town looking for them. You can get everything you see and more from Perform Better, and Ringside. Hit my links to go straight to their web sites. If you have any questions about what to buy, I'll give you some suggestions based on your activity and needs; just leave me a comment. These companies sell a lot of slick fitness stuff; don't be wooed by all the possibilities or else you'll end up spending a small fortune. Get only what you need. Remember as your needs progress you can order additional items later.

Agility Cones
Cones are inexpensive and great for creating obstacle courses to perform agility drills.


Dyna-Disc
This air-filled pad stengthens dynamic stability of the knees, core, shoulders and ankles.


Flexiball
Multi-functional device for balance and stabilization training.


Exercise Tubings With Handles


Double bands with handles


Single band with portable detachable bar
Bands are my favorite training tools, because they go anywhere and do everything, literally. I can create exercises for any body part just using bands. In case you're wondering, the color of the band does make a difference. The color of the band correlates to its intensity or thickness.


Targets
Focus paddles are light-weight and portable, great for kicking and punching drills.


Verticle Jumper


Verticle Jumper unfastened
This is used to add resistance to plyometric drills. There are three detachable bands that run from your ankles to your waist.


Reaction Ball
It looks like a model of an atom, but it's called a z-ball. It is used for reaction training. The irregular shape makes it take unpredictable bounces. Great for teaching baseball players how to play the tricky ground ball.


Interval Timer - with adjustable interval, rest and work seconds
If you box or do martial arts, this is a must-have item.


Jump Rope
Great cardio exercise that's portable and inexpensive.


Push-Up Bars, Medicine Ball, Ab Wheel
These items can be used to strengthen the entire upper body.


Lateral Band
Three adjustable bands that attach to the ankles for strengthening the abductor and adductor muscles.

Friday, January 14, 2005

From The Center Out

Core strength is literally at the center of all physical activity. If you routinely neglect your mid-section training, you're doing yourself a grave disservice. Everything you do from picking up a coin off the ground to climbing a flight of steps requires good core strength. Core muscles are critical for assisting with movement, agility, balance and stability. If you do not give this area of the body serious consideration and training, the lack of attention will grossly affect physical activity and function throughout the entire body. For this reason, I spend a countless amount of time incorporating core strengthening exercises into the training routines of my clients.

If you are a boxer, martial artist, or any other athlete involved in a contact sport, core training will not only improve your athletic performance but will also serve as armor against violent impact to the body. Thus, a strengthened mid-section assists an athlete in maintaining his/her footing and balance during heavy confrontation.

Now, let us identify some of the major muscles and muscle groups responsible for core movement and then I will list some exercises that work these various muscles. Areas of interest include the: Rectus Abdominis, Obliquus Externus Abdominis, Obliquus Internus Abdominis, Transverse Abdominis, Quadriceps Rectus Femoris, Psoas Major and Iliacus, Hip Abductors, Hip Adductors, Sartorius and Erector Spinae. Note that there are other muscles that work in conjuntion with the ones listed, but for the sake of simplification, I will focus on the muscles identified.

Rectus Abdominis - A long, sheet-like muscle under the skin extending vertically along the front of the abdominal wall which flexes the torso. It connects from the sternum to the public bone, and lies beneath the obliques.

External Oblique - A wide, flat muscle running diagonally down and toward the midline. This is the outermost layer of muscle. Unilateral (one side) contraction produces lateral flexion of the spine.

Internal Oblique - An internal, diagonal sheet of muscle beneath the external oblique, running the opposite direction. The internal oblique runs posteriorly (toward the back) and downward. Unilateral contraction produces lateral flexion. Bilateral contraction of both the internals and externals compresses the abdominal cavity.

Transverse Abdominis - The deepest layer of muscle in the abdominal wall, this muscle runs horizontally. Contraction compresses the abdomen.

Psoas Major and Iliacus - Commonly referred to as the iliopsoas. These muscles join from the pelvis to the femur, resulting in hip flexion.

Hip Abductors - (gluteus medius, minimus, tensor fascial latae with sartorius assisting) These muscles abduct the thigh and assist in flexing and rotating it laterally.

Hip Adductors - (adductor brevis, longis and magnus, pectineus and gracilis) A group of muscles located on the innner thigh. They adduct the thigh and assist in flexing and rotating it medially.

Quadricep Femoris Group - This group includes the rectus femoris, vastus lateralis, vastus medialis and vastus intermedius. All act to extend the leg at the knee. The rectus femoris acts in flexion of the hip.

Sartorius - This narrow muscle attaches at the ilium and crosses over the thigh to insert at the medial portion of the tibia. Even though the sartorius is an anterior muscle, its contraction causes flexion of both the hip and knee. It also rotates the tibia laterally when the knee is flexed, as in crossing one leg over the other with the knee bent.

Erector Spinae - This band of small thin muscle attaches the iliac crest to the tranverse processes of the ribs. It allows for upright posture and extends the trunk.


Now, when it comes to exercising these various muscles, form and excution are key. It is important to breath out on the exertion of an exercise, and in on the relaxation. Holding your breath on the exertion phase only succeeds in raising your blood pressure, making you feel as though your head is about to blow-up. Your movement should be slow and deliberate, allowing your muscles to contol the movement, not momentum from the fast release of muscle contrations. As you may have figured, it will take a variety of exercises to work the core thoroughly, but the results are well worth it.


(Rectus Abdominis), (External Oblique), (Tensor Fasciae Latae), (Quadriceps femoris, Rectus Femoris)

  • Crunches
  • Sit-Ups
  • Gym Ladder Sit-Ups
  • Calves Over Bench Sit-Ups
  • Incline Bench Sit-Ups
  • Specific Bench Sit-Ups
  • Machine Crunches
  • Incline Leg Raises
  • Leg Raises
  • Hanging Leg Raises
  • Broomstick Twists (additional muscle incorporated - Internal Oblique)
  • Dumbell Side Bends (additional muscle incorporated - Internal Oblique)
  • Roman Chair Side Bends (additional muscle incorporated - Internal Oblique)

(Erector Spinae)

  • Back Extensions
  • Lying Back Extensions
  • Stability Ball Back Extensions






Sam demonstrates a perfect form wide-grip row, while exhibiting core control and stability from atop the Bosu ball. Posted by Hello