Miyagi23’s BodyBlog

The totally awesome louise rogers earned a pro card at the world champs in Italy on sunday.

5th place overall in the world in her 3rd ever comp is an amazing acheivement.

Be sure to drop by her page to see the results of her hard work and why she is such an awesome representative for the uk! Be prepared to be awe of those hammies, back, shoulders; in fact, everything, hehe!

All from a very humble young lady who has given a lot of her time to members on this site.

Hey, just watched Ong Bak 2 earlier!

I have always been a fan of martial arts movies and any exciting fight sequences since I can remember.

Growing up I idolised Bruce Lee, as many have and aways will - For me he opened the door for so many of us.  Even for the bodyspacers whose exposure is limited to doing a Tae-Bo class once a week, or through to those that do full on hardcore Martial Arts, or MMA training - without Bruce bringing these magical arts into our front rooms to become an accepted part of modern culture, it would never be so easy to just find somewhere to train!

I always wanted someone to come along as a living legend after Bruce and wasnt dissapointed in Jet Li, when he arrived.  He is awesomely skillful and shows such grace and poise through his ability and interpretation of Wushu.  Every now and then, I’ll watch one of his films from my collection and they still excite and entertain like the first moment you watched them - classics like Fist of Legend are there to be enjoyed!  All those years of training and performing have taken there toll on Li, so he is refraining from movies with flat out end to end fight scenes, so I was wondering who was worthy of taking over the mantle now.

Along comes Tony Jaa, the pride of Thailand!

This guy had done a few movies and cameo roles, but had his first major starring role in the movie ‘Ong Bak’.  This was a small production with limited budget, but enabled the world to catch a glimpse of a superstar in the making.  A film packed end to end full of clever, intricate and stunning fight scenes, Jaa combines the gracefulness and poise of Li, the speed and power of Bruce Lee, the devasting close combat strikes of Muay Thai Boran, utilising Knees and elbows to brutal effect along with the acrobatics of gymnastics.  All these skills and attributes combined make a truly amazing martial artist who is thoroughly entertaining to watch.  The fact that he performs without the use of a stuntman, and without wires, makes the action all the more impressive.

His second starring role in the film ‘Tom Yum Goong’ or ‘The Protector’ provided a similar story (with an albeit iffy plot- hey, who cares!) with amazing fight sequences and a bigger budget.  This gave Tony some wider exposure to the western world.

His latest movie, Ong Bak 2, is more of a prequel, in a lose sense of the word.  It is set far back in the past when Muay Thai Boran was the deadley art used to fend for yourself and would look to kill your opponent with direct strikes to the vital points, often with powerful knee or elbow strikes.  We get to see Tony’s ability with many more weapons in this film than we have seen in the past, which make for some exciting scenes.

Generally I tend to err towards films set in present day - I’m not one for historic stories or period dramas, so I wasnt sure if I’d get into this, but once it started, I was hooked.  Its a great film that u have to watch a few times, just to gasp in awe at some sequences, which have to be slowed down, so u can see just how much is going on.

The reason for this post is that some of my pals watching had never seen Tony Jaa before, or even heard of him.  They were totally blown away and have ordered his first two films now, along with other such as Bodyguard, where he plays a cameo.  If I hadnt of introduced them to his films, I doubt they would have ever watched them.

I dont want anyone else to have to miss out, so I wanted you to be aware so that when u get a chance to watch any of these films - dont miss the opportunity!

This guy is likely to be the next worldwide martial arts action hero!

Also, if you enjoy martial arts movies, another different but enjoyable film from Thailand is worth checking out - ‘Chocolate’.  It has a great leading young actress who is very similar to Tony Jaa in her style.  My girlfriends love this movie - this is just as enjoyable for guys, but its rare for the ladies to be able to enjoy a great action film where the lead is a woman and totally awesome too!

I have some clips of these movies on my vids list, to whet your appetite!

 Thanks

D

MMA ULTIMATE FIGHTER WORKOUT - LEVEL 1 part 1

Firstly, MMA training requires that you push your body through tough phases of effort. Your body is an amazing machine that can cope with a lot of punishment and it adapts very quickly. You will struggle to ‘overtrain’ on this routine, in fact, ‘overtraining’ is kind of the entire point!

So that the training helps, rather than hinders, you just need to rest/sleep enough and eat enough. This is normally the cause of constant fatigue and the like - not the training intensity and frequency - its not fueling our bodies or letting it recover properly!

The whole program from start to finish would typically take 13 weeks, so plan this accordingly to begin so you have a week to taper off before a fight, if need be.

This 1st Level will work on functional strength and is really just laying the foundations for the ‘real’ stuff to come.

Dont think you can skip this part, or that you’re already strong enough, as this workout is phased and structured to make you a better martial artist/fighter/ sports person.

Stick with it and I promise you your body will be more suited to your martial arts than ever before, which means you can have more fun!!

Good luck!!

What you will need:

Weights plates, barbell, dumbells! - Duhh!
Pull up bar
Towel
Kettlebell (optional)

WEEKS 1-3

DAY 1

Weighted Chin ups (usebody weight initially if need be)
5 X 5

Bench press 5 X 5

Bent-over barbell row 5 X 5

superset;
Plate raise (like a pullover but standing up - hold plate in front like a car steering wheel and swing overhead, slight bend in arms) 8 Reps
Cuban press - 8 Reps
Do 3 sets of this superset, up to 1 min rest in between sets.

Turkish Get up - 5 X 5 Either with kettlebell (preferably) or a DB will be ok

DAY 2

Barbell Squats 5 X 5

DB Split Squats (back foot on box/bench) 5 X 5

Superset;
Stiff-legged Deadlifts 10 reps
KB/DB Swings 15 Reps

X 3 sets

DAY 3

Superset;
Upright DB rows (elbows back, raise DBs to armpits - similar motion to a dip, but pulling instead of pushing)
5 reps
Dips 10 reps (slow & controlled) 5 Reps
X 3 sets, 1 min rest in between

Towel Chins (weighted in possible) (loop towel around pull up bar) 5 X 5

Halos (hold weight plate or kettlebell) 5 X 5
(keep weight close to your head at all times)

Do these workouts around your skills/sports training, for example for me, I do:

MON - BJJ training
TUES - DAY 1 Routine + Run
WEDS - Muay Thai/Boxing training
THURS - DAY 2 Routine
FRIDAY - Run AM
SAT - MMA training AM / DAY 3 PM
SUN - RUN

This is how it works for me. but as long as you do it, just work it around your other stuff! If you have to lift and run on the same day and cannot seperate AM/PM, run after the lifting. The run is typical boxing ‘roadwork’, just a nice pace, nothing too crazy and aim for a good 4-5 mile run/jog.

Do this for the next 3 weeks and we’ll be ready for LEVEL 1 Part 2, which will focus on our power development from the strength that we’ve built.

Brute strength is nothing in MMA or Sport, its all about Strength with Speed = POWER!!

Of course, this routine isnt exclusive to martial artists/fighters - Anyone looking to build some functional strength will benefit.  It might even help u to push through any plateaus by mixing it up for a while and strengthening  muscles, so that when u return to your ‘bodybuilding’ routine, you have strengthened around your joints and can break some new pbs!

Hey, for all those based in UK or Ireland, dont forget that the UFC are showing the event live on Sky Channel 433 for free and also on www.uk.ufc.com.  On the web you will need to download microsoft silverlight (free app), so do it in advance so ur ready to go!

 I cant wait - What an Awesome fightcard!

Hey all, just thought I’d post a brilliant TABATA interval which is the most efficent routine I have ever used for GPP and FATLOSS too!

I’ve PM’ed similar plans to friends on here recently from request, so thought I’d make it available to all.

 Just an example so you can then go on and make your own version, just for you and your unique goals!

Rather than doing ‘cardio’ intervals like treadmill, I use TABATA timings but use resistance, whether it be bodyweight, kettlebells, dumbells, etc. Any resistance needs to be light, to enable all out max effort - I use bodyweight and it works great.

I do 4 minutes worth of alternating between 20 seconds flat out effort, then 10 seconds rest. I keep cycling through this until the time is up.

Say for example, I did push ups I’d do the following:

20 secs Push Ups
10 secs Rest
20 secs Push Ups
10 secs Rest

Thats 1 minute so far… and I go through like this until the 4 mins is up.

Once my body is more used to this, I progress to up to 3 blocks of the 4 minute TABATAs, with about 1-2 mins rest in between the 4 min sets.

If you do one exercise, of course you’ll gas out faster, so most of the time I will change techniques every round. By the was, the most hardcore bodyweight exercise you can do by a mile that is beneficial for MMA/BJJ are Burpees. Always include Burpees for maximal results!

You replace the bodyweight exercises with weighted exercises - anything you want, but its no good if you cant go flat out max effort for the whole 20 secs, even though as you progress to the later rounds, you’ll be struggling for each rep!

Progression could be extra weight, more difficult variations, getting more reps in the 20 secs, etc.

This kind of routine will build:

Functional strength
Burn Fast faster than anything else
Increase your tolerance to Lactic Acid
Improve your cardio

As you are already in pretty good shape I would suggest a 12 minute TABATA straight away, but split it into 3 sets of 4 with 1 min resp in between, to get some fluids in. I drink xtend, to quench my first and get those BCAA’s to ensure I hang on to the muscle, but anything similar would do.

Try the following routine, have full with it and give it your all. Do it 3 time a week, or add it in whenever for some great conditioning:

All work sets are 20 sec, all rest periods are 10 secs.

I use a timer called a GYMBOSS. I highly recommed using one as they are perfect for this stuff and cheap and effective. Anything similar will make life much easier for you!

SET 1:
Burpees
REST
Mountain Climbers
REST
ABS - Cycling
REST
Squat Jumps

REST 1 Minute

SET 2:
Push ups
REST
Alternating lunges
REST
Star Jumps
REST
Supermen/Skydivers (for lower back)

SET 3
Sumo Squats (wide stnce, toes pointing out, go as low as you can)
REST
Rev Crunches
REST
Single leg deadlifts (alternating)
REST
Burpees

If you are feeling really crazy, replace some of the exercises with Burpees, as they are the toughest whole body conditioning exercise out of all of them.

I have used this circuit with the National UK Karate team, with oustanding results, so I’m confident that if you give it your all, you’ll get the results you want!

Let me know how it goes!

Thanks Darren

Ok, so the year didnt start great for me!

Only my closest friends are aware of this, but I quit my Club and teaching karate in January.  After teaching 4 times a week for the last 5 years, this is a decision I did not take likely.

 I made the mistake of getting ‘involved’ with another instructor at the club.  We didnt actually have any real arguments and really enjoyed each others company  but things went wrong!  This is the first time in my life that I had been pretty much dumped and left me in a very diffcult predicament!  Karate and martial arts are a way of life to me, NOt a hobby.  Living this life was now making me sad and unhappy, as I had someone there that I had feelings for, constantly in my face, several times per week.  She acted as if she had never had a close moment with me.  I never knew she had it in her to be honest - we were close friends before things ‘blossomed’, so I thought we’d always have that respect and bond with each other, in whatever capacity.

Hey, its not the first time that I’ve been in a relationship that hasnt worked out! Havent we all?  Normally I’d have been arguing with them, not enjoying time with them and once over, I’d never really cross paths with them very often.  Not having that space was very hard to deal with, especially as she clearly missed the attention - those small things like humming ‘our’ favourite song under her breath as she walked past, or texting me to wish me a happy Xmas all stuck the knife in deeper, and prevented me from moving on!

 It came to the point where I had to make a stand and do something and regrettably this meant quitting something I love.

 I havent had the most priveledged life, but I consider myself blessed and fortunate compared to many, even on this site. But, I’m an emotional person and my firends mean the world to me.  I felt sad that I didnt have the backing of my closest peers who have always prasied me on my integrity.  They knew I had been treated really badly, but didnt really want to know - I guess you find out who you’re real friends are in these times.  They were perhaps in an awkward situation, as they were friends with her as well, but I never asked or expected them to punish her, just to acknowledge that things could have been handled better.  I would have felt there was a ‘purpose’ to the pain I felt, if she had learnt from it and become a better person.  I felt my friends doubted my integrity and this is more important to me than how hard I can hit you.

 I have trained for so many years now I’m very fast, precise and I can Hit really, really hard.  I can punch through 3 1" planks of wood with my bare fist - but you know what - It doesnt mean I’m not human!  If you bash me over the head when I’m asleep, do my skills matter?!!

The point of my post is that Martial arts to me are all about seeing just what you are capable of as a person.  They are all about self development.  Yes, my ex-girlfriend is a very skillfull Tae Kwon Do and Karate Blackbelt and very talented, but she has shown me a lack of Compassion, integrity and respect that should be really be there for me.  I hope that one day she will realise the error of her ways and feel sad and sorry for her behaviour.  I truly hope that her character will develop for the better - then she will truly deserve those blackbelts and she will have that true spirit and essence of what its all about.

That is why I loved teaching - being able to see people grow as individuals and face their demons and push beyond their internal limits.  This site has given me way to continue with that passion.

I still train in BJJ and Muay Thai, so my personal skills are still developing - my journey continues, just down a different path.  I have been helping people with training plans and ideas for their conditioning for MMA - this has enabled me to give back and get that gratifying feeling of making a difference, even if its only to one person.

 It reminds me of the story of the Guy walking along the beach.  He sees loads of starfish washed up on the shore, so he picks them up one by one and throws them back in.  He friend says "is it worth it, it wont make any difference, there are hundreds of them?".  He picks another one up and throws it into the ocean as says "Made a dfference to that one".

It is so rewarding being able to help others and learn yourself at the same time and I think this is why bodyspace is such as truly fantastic thing.

Life is feeling great for me now, I dont feel sad about what happened, I am a stronger person for it.  I wanted to share my feelings about this, even if it helps just one person in the same boat.  Even if it makes you realise that ‘bothering’ to reply to someone on here or give help/support is worth it.  It really can make a difference -I have no doubt that many of you guys have helped me come out of this stronger, despite you living thousands of miles away, despite us never meeting face to face.  A friend can be just as valuable and just as real on a computer - dont forget that! By surrounding yourself with positive, like-minded individuals, you can only change your life for the better.

I am truly grateful that I found this site, and to all the fantastic inspirational people I get to interact with!