Next Level Performance & Fitness

Fight Camp 360: Fedor vs Rodgers

2009-11-04T23:12:00.004-05:00

SHOWTIME Sports turns its powerful spotlight on MMA with a new installment - Fight Camp 360º : Fedor vs. Rogers.

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Want to improve your chances in the ring, cage or on the mat? Want to ensure you have gas in the tank when you need it?

Don't leave your conditioning to chance with questionable MMA workouts. Turbo charge your conditioning with a blend of old school techniques put together with cutting edge science and battle-tested experience.

Check out my FREE Report, The OFFICIAL Black Market Guide to Strength Training for MMA.
I'm Giving You My Brand New Free Report On How to Train Like a Pro Fighter ... FREE! That's Right ... No Strings Attached.

CLICK HERE to request your copy NOW.

Complex Training for Martial Arts

2009-10-22T11:28:00.004-04:00

Complex training involves the integration of resistance exercise followed by an explosive movement. The goal of complex training is the improvement of explosive strength and speed-strength. The resistance work activates the nervous system (Ex. barbell/kettlebell/dumbell squats), followed by an explosive movement (split jumps/tuck jumps) to target the fast twitch muscle fibers.

__________________________________________

Want to improve your chances in the ring, cage or on the mat? Want to ensure you have gas in the tank when you need it?

Don't leave your conditioning to chance with questionable MMA workouts. Turbo charge your conditioning with a blend of old school techniques put together with cutting edge science and battle-tested experience.

Check out my FREE Report, The OFFICIAL Black Market Guide to Strength Training for MMA.
I'm Giving You My Brand New Free Report On How to Train Like a Pro Fighter ... FREE! That's Right ... No Strings Attached.

CLICK HERE to request your copy NOW.

Pre and Post Workout Nutrition

2009-09-04T16:10:00.000-04:00

I got this from the MtnAthlete website. Some parts I disagree with(not a fan of soy and I just don't like cottage cheese) but for the most part it's solid information.

The nutrients you put into the body pre and post workout are the most important
of the day, where the typical meal before the workout is just that... a typical
meal (healthy) meal. For you as an athlete, the focus should be placed on an
overall healthy diet (food pyramid), hydration, and the proper sport specific
fueling.

Moderate - high intensity work will use muscle ATP/gycogen
stores (immediate energy) and these stores will become severely depleted and
will stay this way if carbohydrates are not consumed after workout.
Carbohydrates before the workout will replenish any storage loss from the
previous day so that the gycogen "tank" will be topped off and adequate energy
will be available to prevent protein catabolism (breakdown). This added
carbohydrate source prior to workout will also dramatically increase the
transport of supplemented protein to recover/repair muscles worked during the
training.

Most recent studies on supplementation combined with our
knowledge of physiological and biological bodily functions shows that both
protein and carbohydrates dramatically improve protein synthesis and shorten
recovery time.

Here are some basic guidelines:

PRE-WORKOUT
NUTRITION
30-15 minutes prior to workout - 20-30 grams protein (=6-9 g
essential amino acids), 20-30 g carbohydrates (in form of dextrose, fructose,
sucrose).

POST WORKOUT NUTRITION
0-30 minutes immediately following
workout - 20-30g protein, 20-30g carbohydrates.

METHODS
To get this
additional protein and sugar (carbohydrates) mixture pre and post workout, you
can:
1) Drink 2 servings of chocolate milk
2) Eat 2 servings cottage
cheese and some fruit,
3) Eat 2 servings low fat yogurt,
4) consume 2
servings soy milk,
5) Mix scoop of protein powder and 8-12 ounces of sports
drink or juice.
6) Drink a recovery shake/supplement before and after
training.

COMMON QUESTIONS AND ANSWERS

Q: What if I can only
drink a pre or post workout shake, but not both?
A: Drinking a shake before
and after is by far the best, but if you can only do one, let the duration of
the workout dictate when you should have it. Short duration=before or during.
Long duration=during or after.

Q: Can I eat solid food before a workout,
or does it have to be in liquid form?
A: If a solid meal is to be eaten as the workout supplementation, this meal must be digested and nutrients available for energy/protein synthesis at time of workout. This means that approximately 1 hour before the workout the meal must be eaten. The digestive rate of this meal will also dictate timing of available nutrients (i.e steak and eggs will take longer to digest than pineapple and cottage cheese). Post workout supplement must be in simplified (liquid form) to benefit from immediate nutrient
transport. Again the benefit from increased protein and carbohydrate intake
needs to be absorbed by the gut within 30 minutes of completing the workout if
not sooner.

Q: What is a serving size?
A: Refer to the label on the
food package. If this is still a question, go with milk or soy milk = 8 oz;
cottage cheese or yogurt = 1/2 cup.

Q: What happens if I do not consume
a pre, post or both supplemental drink?
A: If pre and post workout nutrition
is not taken:
1) Muscle glycogen stores will not be replenished,
2)
Catobolic (breakdown) of muscle protein will be greater and anabolic (muscle
repair) will be limited,
3) Recovery time will increase,
4) Muscle and
strength gains will not be as significant.

Q: What should I look for
when shopping for this type of protein/carbohydrate supplement?
A: Many workout recovery and protein drinks are on the market. The drink or powder should contain 6-9 grams of essential amino acids (isoleucine, leucine, lysine,
methionine, phenylalaine, threoninie, tryptophan and valanine) which is usually
obtained by consuming 20-30g high quality protein, 20-30g carbohydrate source,
calcium, sodium, potassium, vitamin D. Extras added into these supplements will
support your goal (weight gain = more fat, loss = low cal, maintenance = approx.
30% pro/ 50% cho/ 20% fat ratio). If you look at the overall serving weight of
the supplement and check the weight of the essentials contained in the product,
you will see that a good product is close to matching this serving wt. and the
less beneficial supplements will have filler weight (non-essential).

Here are some "ready to drink" recommendations:
EAS Myoplex and Myoplex lite, Cytosport Muscle Milk and Muscle Milk light, Slim Fast High Protein, and Chocolate milk.

It is generally cheaper to purchase these drinks in powder form and mix them yourself in a shaker. Rob likes/uses Biotest "Surge" recovery drink primarily because it seems less expensive then other brands, but carries similar nutrients.

Shop around.

- Ryan
Poulin, CSCS

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2009-07-24T01:26:00.002-04:00

Tony Schwartz, the founder and president of The Energy Project, on the components of renewal and recovery and their importance for your personal and professional health.

Nuggets of Knowledge - Matt 'Wiggy' Wiggins - Chapter 2

2009-07-17T18:55:00.005-04:00

Here is Cahpter 2 of my in-depth conversation with pioneer strength coach Matt "Wiggy" Wiggins of www.workingclassfitness.com/. In this section we talk about recovery methods, setting benchmarks for MMA fighters, his upcoming projects and we share our opinions of CrossFit.

Recovery and Overtraining

Benchmarks for MMA Fighters

On CrossFit

The End......

Big THANKS to Wiggy for taking the time out of his day and have a chat with me.......

Improving Punching Power, Part 3

2009-06-22T14:09:00.001-04:00

Taken From Muay Thai: The Art of Fighting E-book

The Body Is What Punches, Not Just The Arm

When you hit someone, it should feel like a piano fell out of a second story window and hit him on the end of your fist. This is in keeping with info provided earlier in this post about shifting the weight, etc. The reason why you're shifting your weight is SO THAT HE FEELS YOUR WEIGHT IN YOUR PUNCH. There's a Thai saying that a person who really knows how to hit moves fluidly but his touch is as heavy as a mountain. Sounds like good boxing to me. If your weight is settled on your feet, then that mass is not going into the punches.

Tight Fist
At the tail end of execution, the last place you can either add or lose power in a punch is in your fist itself. It should stay loose through most of your execution and tighten up just before impact.

The Snap - The Right Time and Place
The power of your punch is right on the end, where it snaps. This is true of ALL punches -- not just your linear punches. The art of punching then becomes the art of coordinating your own body mechanics (which is most of what I've talked about here) with the placement of your target AT PRECISELY THE RIGHT RANGE AT THE RIGHT TIME, where you hit target as your punch is snapping on the end. When you don't get this right, your power is either jammed because the range and timing weren't right, or it falls short or misses for the same reasons.

This, by the way, is one of several ways in which KEY attributes come together to equal success in your hitting. As far as the above paragraph, you get this ability from essentially two areas of training: sparring and fighting. Partner drilling will never in a million years give you this ability.

Secondarily, you can get some aspects of this ability from focus mitt training and the top and bottom bag -- in both cases because they simulate either the chaos or the predictable flow of sparring and fighting, where through timing and range you get your punches to meet up with the target properly.

There's more to this, in general, as far as learning to punch with power is concerned. Much of it, though, is difficult to convey in text. Much easier to show.

One last point for you, is that you have to develop your kinesthetic perception if you really want to be able to hit with power. There is a correct sequence of muscular contractions for every punch, every kick, which happens very quickly in rapid succession. In addition to contractions, there is a correct series of RELEASES (very important) -- i.e. when a certain muscle in the chain has done its job, and now needs to let go before it starts to hinder your function.

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Ever considered learning how to do proper strength training but unsure about where to start? Are you a veteran of the weight room and looking for some coaching to take your lifting to the next level? Do I have the program for you! Join me at Krav Maga Maryland - Owings Mills for Strength Camp!

This small group training program will begin Tuesday, July 14th and run through Saturday, September 5th, with a rest week during the week of August 3rd. This program is open to the public - you do not need to be a member of Krav Maga Maryland to participate!

CLICK HERE TO REGISTER FOR STRENGTH CAMP!

Enrollment is LIMITED

Nuggets of Knowledge - Matt 'Wiggy' Wiggins - Chapter 1

2009-06-15T14:24:00.006-04:00

The other day I had the pleasure of sitting down and talking to one of the pioneers of strength training for Mixed Martial Arts. Matt 'Wiggy' Wiggins is a strength coach and author from North Carolina.

Wiggy designs workout programs for fighters, athletes, gym owners, soccer moms, police officers, and everybody in between. His specialy is creating workout plans that are low-tech, yet high-effect...simple, yet effective...most of all result-producing.

Introduction

MMA Talk

Sandbag Training

Skills vs S&C Training

Stay Tuned for Chapter 2..........

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Want to improve your chances in the ring, cage or on the mat? Want to ensure you have gas in the tank when you need it?

Don't leave your conditioning to chance with questionable MMA workouts. Turbo charge your conditioning with a blend of old school techniques put together with cutting edge science and battle-tested experience.

Check out my FREE Report, The OFFICIAL Black Market Guide to Strength Training for MMA.

I'm Giving You My Brand New Free Report On How to Train Like a Pro Fighter ... FREE! That's Right ... No Strings Attached.

CLICK HERE to request your copy NOW.

Improving Punching Power, Part 2

2009-06-11T11:41:00.002-04:00

Taken From Muay Thai: The Art of Fighting E-book

Muscle Grouping

You WILL need:

Strong lats (pull-ups, seated row maching, shadowboxing, bag work, sparring).

Strong shoulders and traps (upright rows, standing flyes, skipping rope, LOTS of shadowboxing, etc.).

Strong Abs and Lower Back -- for conveying hip torque to the sweep of the shoulders.

Strong Quads and Calves -- Legs and abs should be seen as a pyramid which generates your power and shifting.

Strong Forearms -- for keeping the wrist aligned, and for a dense fist (underrated aspect of power punching). Wrist curls, hand squeezers, fingertip pushups, etc.

Secondarily:

Strong Pectoralis Major -- this can help in your power (projecting and aligning the shoulder of the punching arm) if you already have good form. People who start with large pec's, though, tend to throw shoulder punches (like a bench press). No real power there.

You DON'T need:

Strong Biceps -- these do NOT add to your straight punching power, and only help in holding the angle of the elbow in your hook, and drawing it in on the end (that's the french curve I talked about before). Same for the uppercut. People with huge biceps are usually the easiest ones to slip.

Relax

I always tell my students that "tension" is the opposite of everything good or favorable in your performance. Tension is the opposite of speed. Tension is the opposite of POWER. Tension is the opposite of nontelegraphy. Tension is also the opposite of mobility. Tension is a drain on endurance.

In the case of punching power, which is the subject at hand, it is TENSION IN THE SHOULDERS that most often diminishes not only one's power, but also one's ability to land the punch on an opponent -- because of its effect on the aforementioned aspects of a successful punch (speed, nontelegraphy, mobility, etc.).
__________________________________________

Don't leave your conditioning to chance with questionable MMA workouts. Turbo charge your conditioning with a blend of old school techniques put together with cutting edge science and battle-tested experience. Check out my FREE Report, The OFFICIAL Black Market Guide to Strength Training for MMA.

CLICK HERE to request your copy NOW.
_________________________________________

Ever considered learning how to do proper strength training but unsure about where to start? Are you a veteran of the weight room and looking for some coaching to take your lifting to the next level? Do I have the program for you! Join me at Krav Maga Maryland - Owings Mills for Strength Camp!

This small group training program will begin Tuesday, July 14th and run through Saturday, September 5th, with a rest week during the week of August 3rd. This program is open to the public - you do not need to be a member of Krav Maga Maryland to participate!

CLICK HERE TO REGISTER FOR STRENGTH CAMP!

Enrollment is LIMITED and register BEFORE June 19th to take advantage of our EARLY BIRD SPECIAL price. AFTER June 19th the price goes UP.

Register NOW

Nuggets of Knowledge - Interview with Coach Morgan

2009-06-05T11:04:00.002-04:00

The other day I had the pleasure of having a conversation with one of the real OLD SCHOOL players in the STRENGTH game. Coach David Morgan David has a Masters Degree in Health and Exercise Physiology. Additionally, he is credentialed with CSCS “D” which is Certified Strength and Conditioning Specialist, with Distinction and National Strength and Conditioning Assoc. Certified Personal Trainer with Distinction. Dave is also a Level I Kettlebell Instructor with KBC. Coach Morgan is President/Owner of Enhanced Fitness and Performance Inc. and a certified Red Cross Instructor.

Inroduction

Recovery Methods

GPP Before Stength

Fire Fire Fitness

Training Women

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Want to improve your chances in the ring, cage or on the mat? Want to ensure you have gas in the tank when you need it?

Check out my FREE Report, The OFFICIAL Black Market Guide to Strength Training for MMA.

CLICK HERE to request your copy NOW.

Improving Punching Power, Part 1

2009-05-29T20:25:00.004-04:00

Taken From Muay Thai: The Art of Fighting E-book

There are a number of ways to increase your punching power. But, the most important way initially is to cultivate good form.
In talking about good form, we'll start with alignment and work from there.

Bone Alignment
With good form, you derive your power from proper bone alignment. From there, any of the other key attributes you develop will just multiply this effect. This is not to blow my own horn, but I've knocked the wind out of people holding the heavy bag for me as I punched it. It came from proper alignment.

Leverage
It starts in your base. Many people neglect this. You need a pivoting, weight-shifting base if you want real follow-through punching power. This pivoting base is what transfers weight down at the feet and legs, which in turn sends the hip, which in turn sends the shoulder. When you throw a cross, for instance, turn your rear heel out (pivot on ball of foot), and shift your weight onto your front foot (toes pointing forward at this time).

We Lose Leverage At Our Joints
One of the most common faults in a person's punching technique (which results in lost power) is that POWER IS LOST IN THE JOINTS. This usually means the shoulder, elbow, or wrist. All bones function as perfect transmitters of force, but where one bone ends and another begins is where we tend to lose it. Misaligned, over-tensed, or under-tensed joints will vent off your power. People who wing their punches, for instance, will tend to lose power at the shoulder and elbow.

People who bend their wrist when they hook, for another example, will tend to lose the power of that punch at the wrist.

Never "Lock Out" Your Punches
Power in a punch also comes from follow-through. You don't lock out your punches. Same goes for kicks (although they look "prettier" when you do them that way). I know a lot of classically trained martial arts teach you to lock out that "reverse punch", but I would differ on that methodology. I spent a lot of years in traditional martial arts, and I've spent a lot of years training around boxers and such. The latter hit much harder. A lot of it has to do with the follow-through allowed by a mobile, pivoting, weight-shifting, bent-knee base.

___________________________________________

Want to improve your chances in the ring, cage or on the mat? Want to ensure you have gas in the tank when you need it?

Don't leave your conditioning to chance with questionable MMA workouts. Turbo charge your conditioning with a blend of old school techniques put together with cutting edge science and battle-tested experience.

Check out my FREE Report, The OFFICIAL Black Market Guide to Strength Training for MMA.

I'm Giving You My Brand New Free Report On How to Train Like a Pro Fighter ... FREE! That's Right ... No Strings Attached. CLICK HERE to request your copy NOW.

_____________________________________________

Ever considered learning how to do proper strength training but unsure about where to start? Are you a veteran of the weight room and looking for some coaching to take your lifting to the next level? Do I have the program for you! Join me at Krav Maga Maryland - Owings Mills for Strength Camp!

This small group training program will begin Tuesday, July 14th and run through Saturday, September 5th, with a rest week during the week of August 3rd. This program is open to the public - you do not need to be a member of Krav Maga Maryland to participate!

CLICK HERE TO REGISTER FOR STRENGTH CAMP!
Enrollment is LIMITED

Boxing Lessons From Baltimore Fight Club's Boxing Pro

2009-05-29T20:01:00.004-04:00

Last weekend I paid a visit with my old training partner and general boxing bad ass Boul at his new gym, Fight Club in Reisterstown, MD. Take a look.....

We worked out a little bit and shot the breeze and he shared with me some very important, little known secretes to being a better fighter so I thought I would share....

More to come, but in the mean time... ever considered learning how to do proper strength training but unsure about where to start? Are you a veteran of the weight room and looking for some coaching to take your lifting to the next level? Do I have the program for you! Join me at Krav Maga Maryland - Owings Mills for Strength Camp!

CLICK HERE TO REGISTER FOR STRENGTH CAMP!

Enrollment is LIMITED

The 4-Hour Work Week and Kettlebells

2009-05-08T15:56:00.004-04:00

Tim Ferriss has done what most people only dream of doing, raced motorcycles in Europe, skied the Andes Mountains, scuba dived in Panama, became a martial arts champion, danced the tango in Buenos Aires, etc.....

He has spent more than five years learning the secrets of what he calls the "New Rich", a fast-growing subculture who has abandoned the “deferred-life plan” and instead mastered the new currencies—time and mobility—to create luxury lifestyles in the here and now.

The 4-Hour Work Week is a delightful book in the way it presents new ideas and challenges the status quo of living your life the way you've always lived it.

Email Q&A

2009-05-01T18:41:00.008-04:00

Q. Want to pull it together for the summer.
-CLK

A. The first step when starting any kind a new program or activity is to set your goals. Don't just set any goal, set S.M.A.R.T. GOALS. S.M.A.R.T. stands for:

S - Specific
M - Measurable
A - Action-oriented
R - Realistic
T - Time-bound

The first step is to create a specific goal. A specific goal has a much greater chance of being accomplished than a general goal. To set a specific goal you must answer the six "W" questions:

*Who: Who is involved?
*What: What do I want to accomplish?
*Where: Identify a location.
*When: Establish a time frame.
*Which: Identify requirements and constraints.
*Why: Specific reasons, purpose or benefits of accomplishing the goal.

FOR EXAMPLE: A general goal would be, "Get in shape." But a specific goal would say, "Join a health club and workout 3 days a week."

Next, the goal must be measurable. A measurable goal establishes concrete criteria for measuring progress toward the attainment of the goal you set. When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that spurs you on to continued effort required to reach your goal.

To determine if your goal is measurable, ask questions such as......How much? How many? How will I know when it is accomplished?

FOR EXAMPLE: Instead of just saying I want to lose weight, a measurable goal would be to lose
10 pounds in 2 months.

Your goal should focus on actions you can take that are in your direct control. It's OK to have goals whose outcome you can't directly control, as long as you are clear about the actions you need to take to do your part in the process.

FOR EXAMPLE: Commit to working out at home twice a week for 20 minutes a day for a month before joining a gym.

R is for Realistic. To be realistic, a goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be.

Your goal is probably realistic if you truly believe that it can be accomplished. Additional ways to know if your goal is realistic is to determine if you have accomplished anything similar in the past or ask yourself what conditions would have to exist to accomplish this goal.

Finally, a goal should be grounded within a time frame. With no time frame tied to it there's no sense of urgency. If you want to lose 10 lbs, when do you want to lose it by? "Someday" won't work. But if you anchor it within a timeframe, "by May 1st", then you've set your unconscious mind into motion to begin working on the goal.

Q. Hey Rahsaan,

I work out like a fiend,..tennis, cardio, weights etc,..should I be drinking protein shakes for a more leaner meaner definition esp in my legs and tummy? I don't want to bulk up too much but I don't eat that well (I try) so would the shakes help? I love my weight,..just feel like my muscles have reached their peak.
Suggestions would be grreeeat!
cheers
xx

A. The best uses of protein shakes are if you absolutely need additional protein in your diet and the only way you need additional protein is if you have a protein deficient diet. Fortunately most American's ingest more than enough protein from the food we eat.

Try to avoid meals that are high in both fats and carbohydrates.

Eat most of your carbohydrates within 6 hours of working out. One of the best ways to gain lean mass while avoiding fat gain is to eat most of your dietary carbohydrates during the 6 hours after training. During the rest of the day, the diet high in protein and good fats. Veggies are also a must during this time. A small amount of fruit is acceptable during this time as well.

Protein drinks do come in handy although I prefer it if people can eat mostly real food. If you can't get your hands on real food, a shake is an OK substitute, but it's not a magic pill.

Q. Rahsaan,

I appreciate you taking some time to help me compose a workout plan. I'm hoping to get a chance to work out 2-3 times a week (outside of Krav classes), and I'm gonna attempt to change up the diet to help things out. Again, I'm really looking to strength and tone my core, and I really hate to run, so I'm trying to mix things up a bit. I know you had mentioned circuit training with dumbbells; what types of specific exercises should I be doing?

Really appreciate the help, so thanks in advance! Also...I'm gonna attempt to eat a little healthier/lighter to coincide with the exercise, haha, we'll see how the latter goes.

-Chris

A. Getting lean is fundamentally all about the equation Calories Expended > Calories Eaten. In other works work out more than you eat, but not drastically so.

Now, the problem with consuming less calories is that muscle loss can and does take place due to the calorie deficit. In order to minimize muscle loss you must “trick” the body into believing that the muscle you have is necessary for your survival. And that “trick” is to lift heavy.

For a 2 – 3 day a week lifting schedule I would advise the following:

Day 1
Full Body workout, be sure to lift HEAVY.

Squat 5 x 5
Bench 5 x 5

or

Dead Lift 5 x 5
Overhead Press 5 x 5

Day 2
“Loaded Cardio” Workout

Pick a “cardio” movement (sprinting, jumprope, etc) and couple that with a strength movement (clean and press, dumbbell burpees, etc) and perform each for time alternating each exercise.

See the video below for and example.

Day 3
This is the workout where your focus on recovery and weak points. I would focus heavily on joint mobility and the smaller muscle groups.

- Rahsaan

Click Here to submit your questions or comments.

5 "Health" Foods to AVOID

2009-04-20T14:21:00.002-04:00

Sean at Underground Wellness about 5 Fake "Health" Foods you should AVOID.

Click Here to submit your questions or comments.

E-mail Questions Answered

2009-03-27T22:03:00.003-04:00

Q. Rahsaan, I have not been training for about a month, just takin time off. I feel like I'm getting fatter again and out of shape, and I want to compete again. I'm done pussying around lately. It's time to go old school Rocky or some shit. First I gotta get my core up to par, I gotta drop the gut, aka cookie belt, aka keg. what kind of ab exercises should I do? And I guess cardio is important too to get rid of fat? and I wana get strong as shit too but try and stay light.. what the hell do I do? I know your the man when it comes to this stuff. Thanks for any guidance you can give me sensei. How you been anyway?

- Chris

A. I'm good.... starting to get busy again.... ok let me begin *deep inhale*

Acceptable "ab" exercises
-weighted sit up
-sandbag get ups
-dumbbell get ups
-hyper extensions
-deadlifts
-front squats
-slashers

Cardio
-walk... seriously... walk to the store instead of drive.... get as much non-exercise walking that you can get
-get back to doing sprints and/or stairs at least once a week.... twice would be better

Strong as shit without gaining weight
-do these: bench, squat, deadlift, power clean, push press
-bench, squat, deadlift heavy...... 5x5 once a week
-power clean and push press... 10x3 once a week.... focus on speed more so than weight

Fillin ya piehole
-graze.... snack on mixed nuts, fruits(fresh or dried) and veggies through out the day
-drink water... no soda no juices... no gatorade... drink water... no beer either
-no grains after 7pm.... meat fruits and veggies for dinner :(
-eat a big healthy breakfast... eat a small dinner
-buy metamucil and drop bombs
-ONE day a week u can eat whatever you want.... but the next day you MUST lock it back down....

- Rahsaan

Click Here to submit your questions or comments.

Bench Press

2008-12-13T10:03:00.002-05:00

Rob Shaul of MtnAthlete coaches the bench press.

2009 is going to be a HUGE year hear at NLPF.NET. Be sure to check out the the Next Level Performance System for Football Blog and sign up for the 6 Week Next Level Fit Camp.

Deadlines for both programs are approaching fast. Sign Up NOW.

2008-12-09T00:39:00.001-05:00

A MUST watch 60 minutes special from 1992. Look at how many ways we can be consuming MSG.

Part 1

Part 2

...AND IN THIS CORNER... an Interview with Jon Tissue

2008-11-03T00:21:00.008-05:00

I met Jon many years ago when I reintroduced myself to martial arts. Basically, it's his fault for the past 8 years of my life. Seriously though, Jon has been my toughest training partners and a good friend for the past 8 or so years. He is single handedly on of the most disciplined person I have ever met. Training with him was pure tourture, but that is what it takes to be successful at this sport and Jon is one of the most successful martial artist on the planet.

Rahsaan: Hey Jon, tell the readers a little about yourself.

Jon: My name is Jonathan Tissue and I am the owner and head instructor of Maryland Martial Arts LLC in Timonium MD. I have been doing martial arts since I was 6, and achieved my first Black Belt when I was 10 years old. I am a two time World Kuoshu champion and a former National Muay Thai champion.

Rahsaan: How is your training now compared to when you were actively competing?

Jon: When I was competing I would train hard several times a day. Usually my first training session would be before work which would consist mainly of shadow boxing and calisthenics. A lot of people think shadowboxing is just for warming up which it can be, but it is also a great chance to improve technique. Sparring and pad work are tops but shadowboxing is much better than doing nothing! On a good day, I would get in two more training sessions, usually consisting of partner work such as sparring, drills, techniques, and pad work. At the end of the day I would usually hit the heavy bag after everyone else had left.

I really like hitting the pads because it is a great way to simulate being in an actual fight and improve technique. Holding the pads is an art form in and of it’s self, because a good pad holder can really make you feel like you are in a fight. Another concept that really helped me win my fights was to try to get beat in the gym so I wouldn’t get beat in the ring. In other words, work with people better than you so that you improve. That doesn’t mean you have to have one guy better than you at everything: find a boxer to box with, a wrestler to wrestle with, etc.Since opening my school a few months ago, most of my training has consisted of sparring and wrestling with my students. The main component of my conditioning and strength training is calisthenics.

I love calisthenics for a number of reasons. Obviously, they build strength and endurance. The way we have to balance our bodyweight for certain exercises is very similar to how we have to balance for many sports and martial arts. So calisthenics are a great choice for increasing overall athleticism.

Stay Tuned for part 2

…AND IN THIS CORNER… An Interview with Pro MMA Fighter Brice Ritani-Coe Part 2

2008-09-30T11:46:00.007-04:00

Here's Part 2 of the interview I had with my man Brice. He's hanging out and working hard in Las Vegas. In this installment we'll look at the work it takes to be on top of your game in Mixed Martial Arts and take a peek at the good things that come to you when you follow your dreams.

Rahsaan: What kind of stuff do u do for strength and conditioning?

Brice: We do stuff like that and then add on afew other things! The rounds go for 5 minutes! On other days we do 5 minute rounds of running up hill or on a treadmill and mix different strength exercise 30 seconds and then sprint uphill 30 seconds.

Rahsaan: Who have you trained with since you have been in Vegas?

Brice: People I've trained with since I've been in Vegas and at Xtreme couture:
-Randy Couture - was also in my corner for my pro debut at the Thomas and Mack center
-Ray Sefo - held pads for him and have been sparring with him frequently. We have become good friends and he even said I'm like his younger brother.
-Wanderlei Silva - just afew rounds of sparring at the gym during pro class.
-Mike Whitehead - sparred with him and he has helped me out with my wrestling.
-Mike Pyle - sparred him once, he kicked my ass so now I avoid him during sparring days.
-Martin Kampman - The Hitman hits hard.... all i have to say!
-Joey Varner - 1st person I met at Xtreme Coutrue. He noticed that I had some good stand up and put the good word in for me to train in the pro class.
-Tyson Griffen - dropped me with leg kicks, really embarrasing.
-Forrest Griffen - helped out with sparring for his fight with Rampage! He kicked my ass
-Heath Herring - helped out with the sparring for his fight with Brock Lesner-Chris Byrd - still quick and slick. Sparred with him at UNLV boxing gym, Ray Sefo's faster.
-Hassem Rahman - Sparred with him.
-Doug Vinney - He's preparing for his fight in the K1. He came over with Sefo and is training with him.

Ummm there's some more but i think thats enough for now.

Rahsaan: Man, that is TOO COOL!!

Brice: Oh wait
- Jay Heiron - this guy owes me lunch!
- Gray Maynard, Mac Danzig, Amir Sodala, Frank Trigg, Tim Krager, Shawn Tompkins, Robert Drysdale, John Alessio, Ron Frazier, Jay White, Phil Fredmann, Gina Carano, Phil Baroni, Johnny Hendrix, Takanori Gomi, Hermes Franka, Chris Ben, Vitor Belfor, Dennis Davis, Josh Haynes, Alex Shroenauer, Goran Reijec, Joe Stevenson, bro the list goes on and on and on! I've trained with most nearly all of these guys except a few of the light weights. They in the gym training at the same time, though.

Rahsaan: Sweet, but yeah, Stay away from us little guys. LOL.

How did you come to the decision to just pack up an leaveto come to the States? was it something you planned for a while? What did your family think?

Brice: I broke my hand in a ameture boxing fight. My dream was to go to Beijing and box for New Zealand, but after broke my hand couldn't box so i stayed fit by working on my muay thai and then started learing BJJ and Judo and fell in love with it! I figured, FUCK IT!! I'm young, lets do it!!

I came up with the decision to leave Queenstown NZ on a whim, it took me 2 weeks to get out of town. I just had to get out and do something with myself other than stay in Queenstown and just keep doing the same old stuff.

I moved to canada to train with a friend but they didn't have what i needed. I asked the trainer Jason Hiet where I should train in the states and he said Xtreme Couture! I was in Canada for a month then after he said those words, I left that weekend!

Rahsaan: That's HARDCORE. It's amazing to hear about people that have a dream and then say FUCK IT and make the decision to just DO IT. Just going out there and trying it, doing it regardless of the consequences, is the hardest part of ANY dream. Getting into the ring, that's the fun part, that's easy.

What's been your favorite memory in the States so far?

Brice: I was in the US for 6 months by myself and was doing a long distance relationship, I had my birthday by myself, I had a 2 fights and no one but myself to celebrate with and then my girl moved here from New Zealand. Meeting her at the Airport was just the best feeling in the world!!!

I promised her that I wouldn't go down the strip or go out or anything with out her and I did it!! I didn't go down the strip once!! When I was staying at Planet Hollywood for my fight, I went the back roads to get there. I didn't party once, not even after Forrest Griffens win. I was invited to the After Party and also my own after party of my own fight! I stayed at the hotel by myself just chilling patiently waiting for my girl to get here! Sophie Catherine Hyde is that person. I waited 6 months to do all the cool stuff of vegas with her. And it was all worth it!! Second to that was when Randy Coutrue knew my 1st name lol Theres some other cool memorys but they are the coolest ones!!!

Rahsaan: WOW

Well, now I'm speechless. So with that... Good Luck Dawg!!! I expect nothing but big things from you. Keep in touch.

…AND IN THIS CORNER… An Interview with Pro MMA Fighter Brice Ritani-Coe Part 1

2008-08-27T15:44:00.008-04:00

If any of you know me personally, you know that I’m always talking about “living your dream” and “doing what you love, your passion.” Well, a little over a year ago, as part of my dream and passion, I took a trip to New Zealand to do some sight-seeing and training. One of my stops took me to Queenstown, New Zealand, a picturesque party/adventure town surrounded rugged mountains, majestic lakes and crystal clear air. I was lucky enough to find a gym right next to my hostel and paid them a visit. There I meet and had to chance to spar one of the biggest men I ever met in my life. He had quick hands, lightening fast head movement and big dreams. Unfortunitly, all good things must come to an end and I had to head back home.

Shortly after arriving home, I get a message asking about MMA gym in the States. Shortly after that I get another message stating that “I’m training at Exterme Couture.” Talk about making BIG moves. I’ll let him tell you his story.

Rahsaan: Tell us a bit about yourself.

Brice: I’m Brice Ritani-Coe. Im originally from Queenstown New Zealand. I moved to Las Vegas in February of 2008 to pursue a carrier in Mixed Martial Arts. I showed up at Xtreme Couture with a background in Boxing and Muay Thai and took it from there!

Rahsaan: How is your weekly training schedule set up?

Brice: I train 2 times a day 4 times per week. On Wednesday and Saturday I train once on those days. On the mornings of Monday, Tuesday, Thursday and Friday, I do conditioning at 8am involving different types of strength exercises, plyometrics and conditioning sort of exercises and cardio and stuff. At 10 am I do BJJ or pad work or something else depending on what i need to work on.
4pm I go into Xtreme Coutrue again and do the pro practice which is 2 hours of drills, sparring and grappling, working from positions and other such things that are involved in MMA On Wednesday, I just go into pro training and on Saturdays, I normally work on my striking and BJJ.

Rahsaan: What is a typical day like for you? And what do you do for money?

Brice: I wake up at 7am drink water then go and prepare my food for the day. I leave for the gym at 7:45am, get to the gym around 8:00-8:15am train with a few of the Hawaiian boys and go though strength and conditioning drills for about a half hour to an hour. I’ll stretch at 10am or 11am depending on when we have the BJJ class. I’ll do the BJJ class cause my ground game still needs alot of work. I’ll go home at 12pm eat chicken and salad or a sandwich and have a power nap, watch fights and stuff on youtube, go on facebook and chat with people from back home, and then at 3pm i head on back into the gym to train till 6pm.Then I’ll come home and watch tv and relax. I’ll do that most days of the week!

For money, I sometimes teach boxing or muay thai at the gym and help out with the kids class.

Stay tuned for Part 2 of our interview.

“If there is no passion in your life, then have you really lived? Find your passion, whatever it may be. Become it, and let it become you and you will find great things happen FOR you, TO you and BECAUSE of you.” ~ T. Alan Armstrong

A few things to learn from the Olympians.

2008-08-13T22:36:00.002-04:00

By Neil Patel

1. Be dedicated and passionate – if you don’t love what you are doing, there will not be much to keep you going. Not everything in life is simple, so make sure you are passionate and dedicated about whatever you are currently doing. If you aren’t you may want to consider a new career path.

2. Keep your goals in mind – some things could take years before they are obtained, so make sure whatever you are doing now helps you get one step closer to your goal.

Read more

5 Things You Can Do RIGHT NOW to Manage Stress

2008-07-28T23:32:00.000-04:00

1. Do something else – You know when you are stressing. If not, pay attention to the signs: irritable? Clenched jaws/fist? Depressed mood? Tears? Learn to recognize the onset of a stressful event and quickly DO SOMETHING ELSE. Recognizing your stress and ACTIVELY seeking to DE-stress is the MOST IMPORTANT concept in stress management.

2. Take a deep breath – Learn "belly-breathing" Practice this style of breathing, driving, while at work starring at the monitor and use this technique IMMEDIATELY after a stressful event. MAKE THIS A HABIT .

3. Turn the music up and dance – Stuck in traffic and running late? Frustrated? Guess what? There is nothing you can do about it. Now you have some time to yourself. Turn up the music, dance, sing, and enjoy yourself. The traffic is going nowhere so you might as well make the best out of it. But whatever you do, DON’T get on your cell phone to COMPLAIN. That’s not managing stress… that is making it worse.

4. Take a mini-vacation – Hawaii WOULD be nice, but sometimes we just don’t have it like that. But instead of doing nothing, go out and become a tourist in your own city. Go to a restaurant that you have never been to, treat yourself to a massage, or just enjoy an ice cream cone (ONE ice cream cone, not the whole gallon. If food and stress impacts you negatively, skip the ice cream.). Doing the little things in life can be just as good as a week away on an island, plus you don’t have to deal with rude security and insane baggage claim rules.

5. Be Quiet – Take some time out for YOURSELF. Turn the TV and Ipod OFF and be free from all your stressful thoughts. Take up yoga or tai chi . Take sometime out of your day to totally free yourself from stressful self talk . Take up activities that force you to focus your mind AWAY of your To-Do lists.

To begin, practice these steps at least 3 times daily for just 3 –5 minutes a pop. In just 21 days you’ll notice a significant improvement in your ability to manage stressful events.

Leave a comment below, let me know if these techniques work or let me know of some techniques that work for you.

The Deadlift – The KING of all Lifts

2008-07-10T18:03:00.003-04:00

The deadlift is a weight training exercise where one lifts a heavy object off the ground from a stabilized bent-over position. The deadlift works all of the major muscles of the body. Training this movement using a mix of high rep and low-rep training is a tremendous way to add strength to your back, shoulders, legs, forearms and biceps. Furthermore, the deadlift is the most effective exercise for building core strength. The deadlift is a very functional lift. We often squat down to pickobjects up: groceries, a laundry basket, furniture, or a child. It’s a lift you WILL use in the real world.

Why do they want to drug our children? (A Late Night RANT)

2008-07-08T00:20:00.006-04:00

I watched 2 very interesting stories on the news tonight. The first story, they want to put KID’s on cholesterol drugs as young as 8 and want to start testing as young as 2. The other story , the HPV vaccine that they are giving young girls, the side effects are starting to be reported. You know the side effects, the ones they say really fast at the end of the commercial, they ARE really real.

We are quick to run to a drug to help correct our “problems,” but let’s look at the CAUSE of the problem. 8 year olds with high cholesterol, so high in fact that they need drugsto control it? BABIES tested from 2 years of age and will be, most likely, medicated for the rest of their lives? Or are drug companies expanding their product life-cycle? Do you know what will really help combat the obesity problem (which will solve our juvenile diabetes "problem", heart disease "problem", etc.)? Giving our children healthy food, healthy lifestyles, healthy attitudes and healthy doses of physical activity.

What are we doing to our young women? We are voluntarily giving them a dose of a virus that: 1. They may already have. 2. They may not have and we are afraid they might get (so we GIVE it to them anyway). We are aware of the immediate side effects, but what about down the road?

We preach and beg our children to avoid the illegal street drugs. But what about the drugs or Doctor's prescribe? Are perscription drugs just as dangerous as illegal, if not more? Whose side are the Doc's really on?

Choose the people you trust wisely. Question your health professionals. Make sure they are looking out for what’s best for YOU and your family.

Send YOUR questions to Rahsaan@NLPF.NET.

What is CrossFit?

2008-06-27T19:21:00.003-04:00

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. CrossFit is a program built on constantly varied if not randomized, functional movements executed at high intensity.

What is “Strength & Conditioning?” Simply put, it is FITNESS. Our model of fitness identifies and improves the 10 general fitness skills:

1. Cardiovascular/respiratory endurance
2. Stamina
3. Strength
4. Flexibility
5. Power
6. Speed
7. Co-ordination
8. Agility
9. Balance
10. Accuracy

Developing theses skills will help you boost your metabolism, increase your lean muscle mass, accelerate your fat loss, and burn belly fat….

CrossFit is empirically driven and clinically tested. It has been shown to be successful in the stadium, on rocks and mountains, in the ring, on the streets, on the battlefields and in the gym.

CrossFit works where it counts…… in the real world.