Insane Taekwondo Skills

Tae Kwon Do was the first martial art that I studied as a child. A family friend took me under his instruction when I was still only 3 years old. If you have ever trained in a martial art, what discipline did you start with and at what age? Leave a comment below. 

7 STYLES OF FITNESS | Gym Stereotypes Comedy

A little fitness humour for you this morning! I hope you are all having a great weekend. 


If there is anything you would like my help with please give me a shout. 

The Science of Developing Punching Power

There are many legends in the sport of boxing

The ones who get the most attention are usually the big hitters: Tyson, Foreman, Marciano, Hearns, Durán, and most recently Golovkin. Some sports writers and coaches would say that devastating punching power is a gift. Yes, talent does prevail, but the fact is that punching power can be developed, much more than you might believe.

Surprisingly few boxing coaches and trainers know the most effective ways to develop this power beyond hitting a heavy bag. Lifting weights is an obvious solution, but often the strength developed from heavy bench pressing doesn’t translate into knockout power.

1 – One reason for disappointing results with strength training to improve punching power is a lack of understanding of the concept of sport specificity. Using bands in simulated punching movements is a terrible idea, invented/promoted by people who have no clue on how to train. 

Bands provide the most tension at the end of a movement, and as such they will affect coordination patterns. More precisely, the bands decelerate the arms towards the end of a movement rather than the biceps; when the fighter goes back to trying to punch without the bands, often they decelerate too late or too early. Decelerating too late cause harmful hyperextension of the elbow, and decelerating too early reduces punching power, and give the opportunity to the opponent to serve you a McGregor special.

2 – Another type of sport specific issue is shadow boxing with 1-to- 2-kilo dumbbells. Yes, I realize Mayweather does this, but my opinion is he has become a champion despite using these weights rather than because of it. There are literally hundreds of thousands of people who will back up this statement. Let me explain.

In the 1970s, walking and running with dumbbells was a fitness fad. Due to a physics principle commonly referred to as Newton’s Second Law of Motion, the dumbbells increase the momentum of the arms and therefore force the joints beyond their range of motion. The fad faded away as people discovered that the ballistic exercise caused overuse injuries in their shoulders and elbows. So this exercise makes no sense for a boxer; using dumbbells in this manner increases the stress on the upper body (and on the lumbar spine as well, from the excessive torque such training causes) and adversely affects the fine-movement patterns of a boxer’s punches.

3 – What about spending extra time on the heavy bag to develop “Hands of Stone” like Durán? Yes the heavy bag does improve punching power, but it has to be used intelligently. First, a fighter shouldn’t use the heavy bag every day, as it places extremely high levels of stress on the shoulders. Here is scientific support from a review of research studies on boxing injuries published in the sports medicine textbook Epidemiology of Sports Injuries (Human Kinetics, 1996): “The second most common site of upper extremity injuries [the first being the hand and wrist] involves the shoulders. As expected, the repetitive and forceful delivery of punches is responsible for the relatively high frequency of extremity injury.”

4 – I prefer to focus on heavy bag training in the early stages of training, in what strength coaches would refer to as the preparatory phase. As a fighter’s competition approaches, I prefer that they focus more on double-end bags (which are attached to both the ceiling and the floor with tight coils). This type of bag snaps back rapidly when punched, simulating the action of an opponent and thus enabling the fighter to practice counterstriking and defensive movement skills. It also has less impact on the shoulder. In contrast, standing bags – although convenient because they don’t take up much space and can be moved – are generally heavy and stiff and convey too much impact to the shoulder. I must also mention that the week before the fight I like to stop all heavy bag work so that the athlete is fresh for the fight.

5 – Another mistaken practice is trying to develop punching power by training like a bodybuilder. Bodybuilders often perform their exercises with 12-15 reps, which not only gives them a “pump” in their muscles but also prolongs the time the muscles are under tension, which is critical to muscle growth. Research shows, however, that this increase in muscle bulk does not transfer well to boxing.

Support for this phenomenon can be found in a study by Dr. Andrew Fry published in Sports Medicine in August 2004, which looked at the muscle fiber types of bodybuilders, powerlifters, and Olympic-style weightlifters. Powerlifters in the study performed the bench press, squat, and deadlift in competition; weightlifters performed the snatch and clean and jerk. Dr. Fry found that the predominant muscle fiber type in bodybuilders is the slower and weaker Type 1, whereas the more powerful Type II fibers are predominant in the powerlifters and weightlifters. How do weightlifters and powerlifters train? Heavy weights and lower reps – in fact, weightlifters (the group that had the highest percentage of fast-twitch fibers) seldom performed more than three reps per set!

6 – In terms of what types of weight training exercises a boxer should perform…

… I believe squats are a great exercise, but full squats tend to add too much bodyweight and could move a boxer up a weight class. So what types of leg exercises are best for a boxer?

7 – For training the legs, I prefer to do split squats and lunges, as they better recreate the movement patterns that are used in a fight. I also like Romanian rhythm squats to develop explosiveness. With this exercise you alternate between 10 reps of the regular quarter squat and 10 reps in a quarter squat where you come up on the balls of your feet – you continue in this manner until you have performed a total of 50 reps.

8 – As for Olympic lifting movements, power cleans and jerks are great exercises for developing the muscle fibers used in boxing.However, these exercises are complex and should be taught by someone experienced in coaching these lifts; when beginners learn these exercises incorrectly, it is difficult to correct these errors as they get older.

9 – Although bands are not a good idea to use for simulating punching, they can be used with good results in many weight training exercises for boxers; likewise chains. For example, one of the best upper body exercises to increase punching power is the incline bench press. I would use chains on this exercise in the preparatory phase, and then switch to bands as a competition neared because their effect on the barbell in increasing eccentric (lowering) load is more sport specific to boxing.

10 – I would also combine incline presses with medicine ball work, a training method called contrast training, which is based upon the neurological phenomenon called post-tetanic facilitation (PTF). PTF refers to the training concept that a more powerful muscular contraction can be achieved if that contraction is preceded by a strong muscular contraction. For example, a boxer might perform a heavy set of three reps in the incline bench press with bands, followed immediately by about a dozen medicine ball chest passes. I find that although medicine ball training is overrated as a single training method, it becomes much more effective when preceded by heavy weight training exercises. I learned this from Charles R. Poliquin back in 2002 and applied it with excellent results since then.

11 – Another valuable exercise for boxers is the chin-up. Just as it’s important to train the primary muscle groups used in punching, such as by performing incline presses and dips to strengthen the pectorals, anterior deltoids, and triceps, it’s equally important to train the opposing (antagonist) muscles. I do several variations of chin-ups, but the key is to make the exercise progressively more difficult by performing them with additional resistance. Take, for example, Yuriorkis Gamboa, the 2004 flyweight Olympic champion and WBA super featherweight champion, with a professional record of 23-1 that included 16 knockouts. I got his upper body strength to the level where he was able to perform chin-ups with 55 kilos (121 pounds) attached to his waist!

12 –  It’s best to outfit your gym with thick-grip barbells and dumbbells rather than conventional weight training equipment. You can’t punch hard with injured wrists and hands, and working with thick-grip equipment is one of the best ways to strengthen these areas.

13 – Finally, it’s important for fighters to avoid long duration steady state aerobic work because this type of training will cause fast-twitch muscle fibers to behave like slow-twitch fibers. Energy system training is important, but the type of endurance a fighter needs is best developed with interval training, not steady-state aerobics.

A powerful punch is essential in boxing. By using the ideas in this article you will ensure that your training programs help fighters achieve the highest levels of physical superiority in the ring.

By : Strength Sensei - Coach Poliquin's  

http://www.strengthsensei.com/the-science-of-developing-punching-power/

"The Godan Test The Only Test Of Its Kind In The World"

With in the martial arts world there are many truths and fallacies that live in a world of shrouded mysticism. I believe this is an intentional act by those who wish to preserve the heritage and culture of the arts from the modern world. 

Many outsiders are left wondering weather what they are witnessing is a plausible reality or a misleading falsehood. While there are many bogus people out there claiming to be Grandmasters or direct line lineage to some grandeur that lives only in their own imagination. With modern culture and movies popularising the fantasy world of elite untouchable superhero's, that can vanquish a room of attackers without being punched. Such depictions where also seen in the iconic ninja's from the 70's & 80's. All born from the imagination of people who don't understand what they are seeing, when they look at martial arts. It can be incredibly difficult for people to decipher the good from the bad in any art and it is no different in trying to find the real art of Ninjutsu.

"The Godan Test The Only Test Of Its Kind In The World"

Within the Bujinkan Ninjutsu art, is the Godan Test. A test of perception and one that might be looked upon by outsiders, as one of the falsehoods I spoke of earlier. For many years the tests were only given by the 34th Grandmaster of the art himself "Dr Massaki Hatsumi." It is now however also being given by his trusted 15th Dan instructors from around the world but still strictly under his supervision. 

The tests purpose is to establish if the student is ready to become a 5th degree black belt. It also determines the students ability to perceive danger, moments before it happens. The test is given without warning, timing or alerting the student. It is just the student sensing the threat and moving out of the danger of the sword cut. We all have this innate ability, you might have noticed a feeling of being watched, only to turn your head and someone is looking at you. It is a skill that we all have however a good martial artist will hone and get better with this over years of training.

THE TEST

I had no intention of taking the test that day. Being early in my trip I had envisaged myself taking it in the second week, however Rob Renner had other ideas nominating me that night. Having not considered or prepared for the test, moments before I asked Rob for any advice all he said was don't move, worst case scenario you get hit. I am thinking well nothing like pointing out the obvious there. Rob then went on to tell me who ever gives you the test. Start building the connection with them by walking towards them and getting strong eye contact, before turning to kneel and then just wait. That was it the sum of the prep talk, the nerves went into overdrive as I was called up to go first. 

The test is normally carried out in front of a room full of your peers. As you kneel on the mat and close your eyes, the room once alive with everyone training and talking becomes one of calmness and you are alone! Just you accompanied by your racing heart and mind on full tilt struggling to get them under control and find focus. As I knelt waiting for what seemed like an eternity with my adrenaline coursing. I thought to myself okay Craig be calm and instantly and somewhat surprisingly, my heart began to return to a somewhat regular pace.

Knelt with my back to Rob, waiting for the him to take position in his own time before cutting down at my head with the training sword. I went from the calm space on the mat to feeling the intention of his attack, which I can only describe as an alignment of  our energies. Creating the need for me to roll or shift out of the way of the attack. Completely avoiding the swords cut.

At the beginning of my test below, you will here Hatsumi Sensei making a statement to Rob in Japanese, roughly translated he tells him; 

"Do not hold back, otherwise it won't be transmitted to him clearly, give 100%". 

Craig W. (The Real Fitness Ninja) Taking the Godan Test in Nov 2014 in Noda, Japan.

Watching the test is as interesting as sitting it, you can see the metaphysical changes in a person as the connection happens. As the connection is being made in front of your eyes, you know if they will pass or not. The eternity I mentioned earlier was actually no more than 20 seconds, that would change me forever. 

Stepping back to my test. Once I had my mind and heart beat under control I did nothing but wait, not wanting to be a twitcher. I had no intention of trying to guess when it would be coming, so resided myself to the fact if I get hit, then I just get hit. Meaning that I'm not ready to pass yet, some people take numerous attempts. To me it felt like time had slowed as I was waiting, then nothing until I was brought back to reality by the applause of the onlookers. An instant elation of emotion realising that I had moved and passed. Somehow still feeling the connection that had just been made but also a strange feeling that Rob had in fact cut deeply through my body. I can only describe this as the feeling of energy that forced me to move, I know sounds a little mumbo jumbo right.

The tests are rarely filmed and it was only as a result of the misfortune, or on my part luck given a camera crew who had been filming for nearly two weeks in Japan. Suffered a camera malfunction and lost all of their footage earlier that day, so on the day of my test they where frantically trying to recapture as much as they could. The test was given by Rob Renner one of my teachers and personal friends, he is also an incredible wealth of information in the Bujinkan having lived and trained with the worlds top teachers in Japan. Often as much as several times a day, 7 days a week for the past 12 years. That is a lot of hours training and communicating directly with the source of our art. 

The Godan test is also sometimes called the "Sakki Test". Ultimately passing this test means that the student is then recognised as a 5th dan black belt known as a Shidoshi (teacher). Able to begin teaching without having to be governed by a senior instructor.

The Godan test is very different from most traditional forms of grading systems, used in other styles. Assessments are more often done based on a Kata or the student winning a fight against a higher ranked student. The Godan test, serves a purpose of determining the students ability to not only rely on the normal senses of hearing, sight and touch but perceive the threat of an attack from the other persons intentions. The 6th Sense.

"Perceiving the intentions of others is as important as learning to listen"

A big thank you to all of my teachers over the years that helped me to be ready when the time came. To Rob Renner for giving me a good test and pushing me to do it on the day. Also to Alan Blackburn from the NinjaTrainingTV.Com for losing all his footage and subsequently capturing my test that day. 

If you have any questions or comments please leave them in the comments section below. 

ULTIMATE BEGINNERS GUIDE TO PARKOUR - HOW TO GET STARTED IN PARKOUR TRAI...

Movement basics this has some great hints and tips a must watch.

Naudi Aguilar -- This is not CROSSFIT this is FUNCTIONAL PATTERNS

So cool to watch a fellow martial arts practitioner utilising functional body movement training. Using this system in his workouts, to rise above the rest in the competitive arena of the octagon. If all fighters trained is this dynamic way how different do you think the arena would be? 

Naudi Aguilar's philosophy is against Crossfit and in general traditional training systems, saying they do not function with natural patterns that the human bodies are design to do. Do you agree with him ?

Welcome to the Blog

Welcome to The Real Fitness Ninja Blog 

While I am new to the blogging world I'm not new to the world of health and fitness having been at various places, both good and bad on the scales of fitness. A little to much indulgence and slipping into bad and sedentary habits at times, but there is nothing stopping you from making similar or better changes. 

"Myself 2 and a half stone or 15 kg weight loss and muscle development and toning in 6 Months following nutrition and training habits that I have worked on and refined to this day."

Understanding that challenging oneself to be the best that they can be for any number of reasons, each as unique and the individual plays a big part of your individual journey to success in achieving you weight loss and fitness goals.

I would like to offer my support, guidance and knowledge where you see fit to require it. I have a acquired, over a lifetime of training in martial arts and fitness techniques from around the world, a multitude of skills that you may wish to know more about. however I would like you to tell me what you would like from me? 

I can coach or guide you from what ever your starting point. Taking in to consideration your available time and resources, access to equipment and training partners etc. Maybe you are already in shape or just want to push through a plateau or gain additional size and mass? Work on your form to improve your competition level. Please tell me what you need in the comments section and leave your email address so I can respond directly with you. 

"Left 2 Right : Myself, Dr Masaaki Hatsumi (Bujinkan Grandmaster), Robert Renner (Zeropoint founder and Budo Instructor), Hiromi Goto (Belly dance instructor and Budo Instructor)"

"One of my certifications from Training and teaching in Japan."

My Name is Craig Wilmore and id like to introduce myself, as few at this stage outside of the current training circles that I am connected with will know me. I am from Northamptonshire, England and I am amongst many things a Fitness and movement coach trained and certified in Japan. 

A martial artist, holding belts in 4 disciplines and currently teaching and holding an 8th degree black belt in Bujinkan Ninjutsu (This art is one tried and tested over centuries of conflict application, it is used by military, police and governmental departments including the CIA and SAS around the world). 

I train in movement including Coach Sommers gymnastic strength training program. Ido Portal's movement systems, as well as my own system co founded with Robert Renner - Zeropoint in Japan, coupling east and west training methodologies alongside martial arts training, strength training and lifestyle habits including; Nutrition and recovery to create a complete system. 

Look forward to hearing from you soon my friends.

Craig