The starter system to building explosive power.

The ability to generate explosive power quickly, and efficiently is arguably one of the most important aspects of the martial arts. From quickly sending out a powerful low leg kick, retracting it and following up, to sending out a mystical chi ball from 10 feet away – explosive power is crucial.

Disclaimer: I’m kidding about the mystical chi ball… Though given current circumstances an social distancing…

Delivering the big knockout punch is ultimately what many martial artists aim for. Whether this is for one hit stopping power for self defence, or K.O power for competition, explosive power is something we all strive for.

But what exactly is it….?

Simply put, it’s exerting more power, in less time. There are some AWESOME examples of this in all martial arts, hard styles and soft. From board breaking (boards… don’t hit back), to kata, all are examples of explosive power.

So how do we build this? Stand under a waterfall? Break chopsticks with your fingers? Grow a white goatee and name yourself Pai-Mei?

All valid and indeed I would encourage this… however there are some other ways too..

Martial Artists aren’t the only ones who need explosive power. Look as baseball players, American footballers, curlers…

Okay, maybe not curlers….

But almost all forms of professional sport require explosive power and there are a number of exercises we can do to build this type of power and improve our ability in any given sport – especially the martial arts.

Top Exercises for building Explosive Power!

The Kettlebell Snatch

Kettlebells are awesome for developing raw and functional power. Relatively cheap and easy to transport around, you can get a whole body workout in using just a kettle bell so they come highly recommended on my list of equipment.

To perform the kettlebell snatch, stand feet shoulder width apart, kettlebell on the floor. Squat down to pick it up, ensuring good form. Drive up using the legs and pick the kettlebell up through your centre and extend your arm straight above your head. Then lower the kettlebell down. This is one rep!

The explosiveness from this movement comes from pushing from the ground and extending the arm, using the feet, knees, hips and shoulders especially. A fantastic exercise to work multiple large muscle groups and develop explosive power.

Box Jumps

Another fantastic exercise to really get the legs burning, the cardiovascular system fired up, and a great way to build EXPLOSIVE POWER! Which is something we would all like right?

To perform…. Find a box… Jump on it…. Repeat….

Okay it’s slightly more technical but not much. Awesome for plyometrics and developing fast twitch muscles (crucial for those genuine K.Os, not so much for the no touch…).

Find a raised surface, or a study, preferably weighted down box, the height of which will be dependent on your ability. New people, try a curb or something… athletes… a double decker bus, you get the idea.

Stand shoulder width apart again. Bend the knees and get your body ready for some air time! Swing your arms in the air like you just don’t care, drive up from the floor and (hopefully) launch yourself onto the box. Either you’ll make the jump and if so repeat.

Or you won’t make the jump, so ensure you film it first because that shit goes viral. Then go for a smaller box until you can complete it. Make sure you land softly, bend the knees and keep good form throughout so as to reduce injury.

Plyometric pushups

Ah the good old push up! A great exercise for building multiple muscle groups again, and also one fantastic for building the explosive power we are all looking for.

The focus here is to perform your push up as usual, but really focus on pushing up as hard as you can, like you are pushing the ground away from you as you push your body up. Again, great for developing fast twitch muscles meaning you’ll be faster AND more powerful.

If this is just too easy and you’re too much of a pro for this amateur shit. Add on some clap push ups. Push off the floor, get some air time and clap your hands before you land!

Still too easy?

Double clap push ups! Clap in front of you, then clap behind your head before you land. Requires more air time, therefore more explosive power, therefore more chance of face plant.

Side note – want to be featured in a Martial View video? 100% guarantee of fame if you send me a video of you face planting while double clap push ups.


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The Burpee

Because no fitness article is complete with a bastard burpee! Hated by many, loved by few, yet kind of usual as well, the burpee can be easily be compared to our current government, yet I digress.

Start standing, crouch down and hop back into a push up position. Perform said push up. Jump forward to a crouch, stand up. Jump in the air. Complete.

Lots of jumping. Lots of plyometrics, lots of cardio, lots of pain, lots of swearing, lots of explosive power.

A workout build around any of these exercises done consistently will build explosive power. Combine it with technique, pad work and bag work and you’re speed and power for martial arts is bound to increase.

Start slow if you’re a beginner and build up. For example

x10 Kettlebell snatch left and right

x10 Box Jumps

x10 Plyometric Push Ups

x10 Burpees

Rest for 1 minute and repeat 5 times, three times per week. As this becomes easier, either increase the reps, increase the sets or decrease the rest time and see your explosive power increase!

Are you too old to train? The Mike Tyson comeback…

“It is not true that people stop pursuing dreams because they grow old, they grow old because they stop pursuing dreams.”

I’m excited. Amid all the doom and gloom of Coronavirus and the fear in the world today, I saw something to potentially get excited about… The return of Mike Tyson to boxing.

That’s right… THE Mike Tyson!

Sure it will be for some exhibition matches raising money for charity, probably for 3 or 4 rounds, but hey! This is exciting stuff and got me thinking…

At what age should you hang up for gloves for good?

Tyson is now 53 years old and has his last fight 15 years ago at age 38. His return to the ring for some will be exciting and even inspirational, yet others, most notably George Foreman, have warned him to stay out the ring and that he has nothing more to prove.

So what do you think? Is there a time when a fighter should just retire, never to step foot in the ring or cage again and when is that time?

I’ve heard a few times martial artists say that the difference between martial arts and combat sports is that combat sports often have a peak. An age where you are as strong, fit and agile as you can possibly be.

After this peak has been reached, there is a steady decline where the body simply cannot take the same amount of punishment as it did before. Skill diminishes therefore retirement happens.

With martial arts however, the peak doesn’t reach as early as skill level increases consistently. A fine example of this would be Dan Inosanto – aged 83 and still hosting seminars around the world (pre-corona) and as skilled and talented as he ever was.

This may be due to a number of reasons:

The punishment the body takes…

Professional fighters put their bodies through so much on a daily basis. From regular hard sparring sessions, to fitness building that takes you to the edge and pushes you both mentally and physically – combat sports are tough man! That’s not even counting the fights themselves! Repeated kicks to the legs, punches to the body and head and general wear and tear take their toll and this for sure is a reason why combat sport competitors reach a peak.

Martial artists on the other hand – by broad stroke and not all, tend to train a little less intensely. Many don’t fight competitively, preferring to train for their own reasons such as fitness, health and personal safety perhaps. When and if they spar, it’s technical sparring which doesn’t kill you at the end and the level of punishment the body takes simply isn’t the same.

The martial art you choose…

Some martial arts are built with health and longevity in mind. If we look at some of the more esoteric martial arts such as Tai Chi or even some forms of Aikido (I know, I trained Aikido), the movements are more flowing and graceful. Many cite martial arts as a fantastic way to stay healthy, but this really does depend on the martial art you choose!

Enter the shark tank in an MMA gym, have an hour rolling session in BJJ or a hard sparring session and ask yourself at the end if you feel healthy! I’ve even had Aikido sessions where I have thrown up from exertion and the next day every inch of me has been bruised and achy – Thanks Joe Thambu Sensei…

The martial art you choose and it’s main function will often depend if you hit a peak. You don’t see many active 60 year olds in a kickboxing gym, but will see that age practicing Kung Fu or Tai Chi perhaps. Certain martial arts hit a certain demographic and there is absolutely nothing wrong with that.

So to bring it back to the original point… Should there be an age where you can no longer fight competitively?

Are you fighting competitively now and what’s your plan for the future? Will you do a Tyson and fight until you can’t anymore?

Are you getting older now and has your training adapted and changed as a result?

Are you young and simply wanting to just kill someone in training?!

Let me know!

The Martial View – `MittMaster` Interview

Okay then folks! Here we are, our 2nd official interview since relaunching this blog with the MittMaster himself, Matthew Chapman.

When the Covid-19 reared it’s ugly head, a lot of businesses were caught with their pants down – martial artists included. We were suddenly faced with the prospect of having to close down our physical locations indefinitely!

What to do? There were 2 options. Get online and offer remote training, or wait for it all to blow over and rely on the goodwill of your students to keep paying their fees – not ideal.

Luckily, the majority of people have now moved online – interestingly even some who have previously been so vocal in their disdain for online training! Needs must right?

One man who has been advocating the need for online training for literally YEARS is founder of MittMaster, Matthew Chapman. We’ve reviewed MittMaster products before, and are a big fan and I’ve trained with Matthew a number of times. A completely legit martial artist with fantastic skills and undefeated MMA champ, Matt has now moved his martial arts completely online! He offers training for students and instructors in a number of different areas including:

  • JKD
  • Boxing
  • Kickboxing
  • MMA
  • Self Defence
  • Filipino boxing

He is now helping other instructors get online through his community – Teach Your Passion Online and I know that many instructors, myself included are incredibly thankful for his help and support in this difficult time.

Therefore, who better to talk to about online training and the future of it?

He’s always been a big supporter of the blog and it’s always fantastic to catch up and chat with this man, so thanks Matt and enjoy everyone!

RELAUNCH!

Okay everyone! So apologies for letting the blog slide a little as of late! Between running a full time martial arts school, getting in as much training as I can, training people up for instructors and getting the book Martial Masters Vol. 1 up and running at the beginning of the year, it’s been busy!

I am now back on track however and ready for a relaunch of the blog. However….

I need your help! What do you guys and girls want to see more of?

  • Videos
  • Interviews
  • Techniques
  • General blogging
  • Experiences running a martial arts school?

Let me know and I shall do my best to provide!

We are also expanding the team and looking for some writers! So if you feel you have a knack for writing and have some stuff to say on anything martial arts, fitness or training related. Get in touch through here, or through Facebook! We’ll get you up and running on a successful(ish) blog!!

Look out for the next post and a little relaunch coming very soon!

Martial Masters Volume 1

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We have a release date everyone! Martial Masters Vol. 1 will be available in kindle and print version as of the 1st December 2016, just in time for Christmas. Featuring legends such a Bob Breen, Anthony Pillage, Russell Jarmesty and Andy Norman, Martial Masters provides an insight into their lives and their philosophies and thoughts on martial arts and self defence.

Each interview is unique – funny, harrowing, sad, inspirational and will soon become a must have for anyone with even a passing interest in martiala arts or self defence. Pr-orders will be available in November so reserve yours now!

It’s been a long road to get it to publishing but we’re there and can’t wait to have it in our hands, ready to share with you guys!

As always thank you for the support and hope you’re all excited to read this book! I had an awesome time interviewing everyone for it, hope you have an awesome time reading about it too!

Check out our piece in Martial Arts Guardians soon!

 

 

Martial Masters Interview

Myself and Lucci were lucky enough to be interviewed by the awesome Vic from MA Roadshow at this year’s Martial Arts Show for our upcoming book Martial Masters! The book will feature some of the best martial artists from the UK from all realms including sports, traditional and self defence! There are just a couple more interviews to get done, the some editing then it’s off to the publishers and ready for you guys to enjoy!

Check out our interview below!

Simple Self Defence

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Writing a post on self defence is bound to open up a massive can of worms with people chipping in from those who have experienced real world violence, all the way to the ever present keyboard warrior calling themselves an expert in self defence. This post won’t focus on the perfect technique to defend against a big haymaker, or the best way to escape being choked. We’ll look at one simple tip – leave if you can. Sounds simple right…

Violence is chaotic and as a result of this it is unpredictable and ever changing meaning:

It can come from nowhere

Things can seem calm until, out of the blue they aren’t any more. You take a second to process and the fear and adrenaline kick in and it could all be over by then. That split second could mean someone is lying down unconscious after being sucker punched and the attacker is maybe being held back by a few people? Sound a familiar situation? I’ve certainly seen this before!

There’s no time limit for self defence

Like the scenario above, fights can be over in a split second, one punch and it’s done. Alternatively, a fight can take one minute, 5 minutes or even 10 minutes or longer. There is no way of knowing.

Violence moves

Violence is not a static thing. You could think you’re out of harms way one second, then BAM, the fight has come to you and you are forced to take action. I’ve seen this happen on numerous dance floors where for a minute you think you’re out of the way then suddenly you’re being pushed into the bar and people are fighting around you! Not nice!

Bystanders aren’t always out of the firing line

As in the situation previously, you may not even be the one fighting, yet before you know it you’re in the middle of a group that are and as a result, taking a few shots yourself. If you’re near a fight, you’re at risk. I remember my housemate at University being sucker punched just due to the fact we were too close to a fight and we got inadvertantly dragged in.

Even if the fight is over, you’re not necessarily safe

A fight can end but then just as quickly start up again with the wrong comment or look, especially if the loser is trying to get even!

Make sense?

This all makes sense right? yet as soon as a fight breaks out, people rush to it like 14 year olds at a Harry Styles sighting, or David Cameron at a pig farm. People take out their phones to record the fight, later uploading it to social media for the world to see. We like watching extreme situations, the Jeremy Kyle Show is testament to that, even if it puts us at risk. We can also learn new behaviours however, and that’s why sometimes the simplest advice can be to simply leave the situation if possible, rather than going in for a cheeky look!

5 things we love about Martial Arts

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Many of us who have studied martial arts, especially for a reasonable length of time will find that it becomes more than a hobby but rather, a passion. It gets to the point where it becomes a way of life and we eat, sleep and train martial arts. We train and research martial arts, we socialise with other martial artists and we invest both time and money in getting better at the martial arts. There is an endless list of things we all love about the martial arts, but here are my top 5!

Training

This one is pretty obvious right? We all love to train. We love getting on the mats, getting a sweat on and trying to decipher and work out the great big puzzle that is martial arts. It’s a great feeling when we leave a class sweating, smiling and wanting more, hoping that we’ve managed to slot another piece of the puzzle in. No matter what discipline we train in, we sometimes get those eureka moments where a technique just feels right or suddenly it just makes sense. Granted, you can have one, then have to wait for years for the next one, but hey that’s part of the fun right? We get on the mat to train, to get fitter, to learn self defence, or as a form of therapy, but regardless of the reason we train, we do it for one overriding factor – we love it!

Research

As we progress up the grades and delve into the martial arts further, we may start doing a little more research on our chosen martial art, and indeed other martial arts too. There’s a wealth of information out there on a wealth of different martial arts and if we look closely enough we begin to see that many of the martial arts have similarities. Judo will have some similarities to wrestling, boxing to jeet kune do as at the end of the day we have two legs and two arms and there are only so many ways to punch, kick and throw. Body mechanics and the physics of martial arts remain the same regardless of whether the style is Chinese, Japanese or Reality-Based. The more research we do the more we see these similarities.

Research can also mean tracing the history and lineage of the martial arts which can be fascinating it itself. Finding the roots and origins of your martial art and the main pioneers and their histories can take years and give you a great insight into what they wanted their martial arts to become. So get researching, it’s fun!

Therapy

Had a bad day at the office or your girlfriend/boyfriend/cat is giving you the silent treatment? Martial arts can be a great way of letting out some aggression in a controlled environment, getting a sweat on and basically doing a form of therapy. Getting on the mats, smashing some pads with friends and having a great class where you feel you’ve learnt something can change your mood from shit to great in as little as an hour, such is the power of a great martial arts class!

Progression

Let’s face it, we all like to feel we are improving, learning new skills and developing as humans. This is where the martial arts are great and gives you very clear goals through a structured grading system. Some people don’t like grading systems, others do. I like them as it gives a clear goal to work towards and something tangible to attain e.g. a belt or a band. There’s also grading days where you can show you skills off in front of friends, family and of course, the instructor! Martial arts gives a clear progression and path up to black grade then up from there and this is one of the things I like most about it!

The people

The number one thing I like in the martial arts is the people and the friendships I have made. Martial artists seem to fall into one of two categories. Either they’re the most open people ever, willing to give you everything they know and genuinely passionate about the martial arts and developing people. Or they’re dicks. Dicks in that they’re in it for the money, want you to only train with them and have a 15th degree black belt in bullshit-jitsu. I’ve met some truly fantastic martial artists and truly fantastic people on my journey so far such as Eddie Quinn, Andy Norman, Anthony Pillage, Russell Jarmesty & Scott Caldwell among many others. These guys are at the top of their game yet there is no ego, they just want to impart knowledge and get the best from their students. This is what I love most about the martial arts – the friendships you make. It’s a special kind of friendship where you regularly hurt each other and spend worrying amounts of time in compromising positions as you grapple on the floor and I wouldn’t change it!

So tell me….what do you love most about the martial arts?

How to train harder in 5 easy steps

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In order to progress in the martial arts, we have to train and train well. Not every session should feel like you’ve just done 12 rounds with Mike Tyson as you emerge bloody, broken and physically exhausted, but some hard training that puts you under pressure occasionally is a great way to test your skills. Harder training where you get a good sweat on, take a few knocks and really see how you cope with the pressure should be built up to, not started with. New students entering the gym or dojo can be intimidated enough without being repeatedly punched in the face the first class! It’s not character building, it’s mean! So here are 5 steps to get you into the mindset of training harder and upping your skill level.

1) Improve your fitness levels

Regular training will gradually improve your fitness levels, but if you’re really looking to up your training levels you’re going to have to put some hours in outside of the class too! Training harder in terms of sparring or pressure testing can REALLY take it out of you, FAST, and there is a world of difference between repping a technique in class and trying to make it work for real. Preparing your body for this is therefore essential and so it’s time to get fitter! High Intensity Interval Training (HIIT) is fantastic for martial arts and involves short periods of intense exercise followed by periods of rest. This not only sends your cardiovascular endurance levels through the roof, but also builds lean muscle through employing fast twitch muscle fibres. This means you become a lean, mean, ass-kicking machine, fast!

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2) Find a good training partner

I’ve spoken before about the importance of finding a good training partner to progress in the martial arts and this is especially true when it comes to upping the intensity. Having someone you know and trust won’t take your head off immediately is essential to building up your training. A good partner will know your limits and take you just slightly beyond them when you’re ready to be pushed. The same can be said for both sparring and pressure testing in the reality sphere, build it up and find a partner you can push it with!

3) Do your research

Unless you’re seriously committed, you’ll normally be training around 2-3 hours a week. This isn’t a lot over a week long period, but it’s necessary when you start out to avoid burn out and condition your body to get used to martial arts. You can still research and expand you’re knowledge even when you aren’t physically training however. Study the best martial artists out there, the innovators and the specialists and look at their movements, angles, positioning and striking or grappling. There’s a wealth of information on platforms such as YouTube (some good, some bad) all at your disposal if you look for it. I study, train and teach mainly in Defence Lab now, but still watch Aikido, Jeet Kune Do, Ghost, and Boxing among other systems to see power generation, positioning and movement. Learn what you can, regardless of style.

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4) Ask your instructor

Your instructor is your instructor for a reason and hopefully they’re open and approachable enough to talk to. If you want to train harder in class let them know and chances are they’ll know the right way to give you that progression and they’ve probably been there and done it themselves. Hopefully they can advise you if you’re looking to step it up to the next level so ask and see what happens!

5) Enjoy the journey

Martial arts are a marathon, not a sprint so don’t rush the journey, enjoy it! There is always more to learn, even when you become a `grandmaster` or some other egotistical title. Let natural progression occur. You’re system should have a syllabus that progresses individuals step by step so that when you reach your black belt level you should have a fairly high degree of competency (note I say should!). Training is meant to be fun and push you both physically and mentally but never forget to enjoy the journey, movement, exercise and friends you build along the way, piecing together the jigsaw puzzle that is martial arts.

 

Blinkers on…

Blinkers on in the martial arts…

There’s a lot of negativity in martial arts. Something new is being tried, it gets a torrent of abuse as it goes against the grain as someone tries to change the way of traditional thinking. Evolution is natural to human instinct, we want the latest thing. iPhone 5 is fine, but as soon as the iPhone 6 is out, the old one becomes useless. Martial Arts are different, we cling to tradition and shun a new way of thinking. Tradition is good and should be kept in the martial arts to preserve lineage, culture and respect, but equally things need to change with the times occasionally with a new way of thinking. This is often met with harsh criticism by the martial arts world however.

In fairness, I’ve been guilty of this myself in the past, posting videos of techniques labelled as effective self defence, yet lacking a realistic framework to off of or highlighting the fact an individual has a 12th degree black belt in every martial art in the planet yet is 25 years old with no traceable lineage. Is this criticizing unjustly or simply drawing attention to the fact that in many cases these people are teaching potentially dangerous techniques or principles to their unknowing students? It’s a fine line between being an armchair warrior and genuinely wanting to show the sometimes awful martial arts out there.

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The past few weeks have only emphasized the fantastic martial arts out there on display at the moment though. We have the Martial Artists Supporting Children with Cancer seminars that have now raised over £4000 in under a year, with top level instructors giving up their time to travel and teach for free. We have the UK Martial Arts show, where genuinely passionate people came to experience the best of martial arts under one roof. People laughing, training, teaching and showcasing their styles in a friendly environment. We have the Warriors Assemble Awards put on by the awesome Mr Anthony Pillage, showcasing those in the martial arts world who have persevered through things in their life when many of us would totally give up on everything, let alone keep training.

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Honestly, these are the things that should be focused on. Posting a video of a shite technique or a knife demo where the assailant slowly and respectfully tickles the “victim” with the knife always raises great discussion points, but a post showing something someone has done that has been really positive rarely generates the same amount of interest, which is understandable, yet wrong?

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The charlatans and the guys who never train, or promote themselves to Soke Master, Grandmaster Shihan Dogs Bollocks 15th Dan will do their thing, but they will never amount to anything. Never be part of a great network of great martial artists and self defence instructors who are passionate about what they do and committed to genuinely empowering people to live better lives. Got loads of students but the stuff will never work in the street? Does it matter? Are they having fun? Getting fitter? Gaining confidence? Do they stand a little taller and shake that hand a little firmer in the job interview as a result of going to a martial arts class? Yes? Awesome! Who cares if it’s practical. As long as you don’t label it as something that will 100% work in the streets as the deadliest martial art on the planet. This isn’t empowering people, its indoctrinating them into a cult of martial arts where people simply follow the norm.

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Focus on the good people. The bad will just sink into nothingness and people will wise up to it (I hope)! So thanks for being part of the group, discussing, sharing ideas, asking questions and connecting with people who you otherwise wouldn’t have connected with. If I hadn’t have started the blog nearly two years ago, I doubt I would be involved in such things as Martial Artists Supporting Children with Cancer, met so many wonderful people, and learnt so much from so many! So I’m grateful! The haters will hate about martial arts and the blog, let them. Keep your blinkers on and do what you do safe in the knowledge you’re learning and progressing!

 

Peace out!