People with Diabetes milletus are constantly testing, using a blood sugar meter to track changes in their blood glucose levels because they have lost the ability to control it naturally. I like to say that a blood sugar meter also works as another kind of BS meter. You can’t BS about your diet when you are reading the effects of it on the BS meter! What this means is that if you test a type of food or diet regimen, you could wait for the results – a big belly or loss of same – or you could easily check your blood sugar with a meter and know without a doubt how you are affected by it.
How is this useful to people without diabetes?
The mountainous volumes of information gathered on the effects of various foods on our blood sugar has given rise to things like the glycemic index. The “GI Diet” and any other diet that reduces your consumption of carbohydrate will lower your dependance on insulin, raise your sensitivity to insulin, along with other hormones like leptin and adiponectin which regulate the hungry or full signals.
Here is a summary: (Ultra-simplified)
We know that sugar in all forms, including starches and the so called “complex carbs” spike our blood glucose, thereby spiking our insulin. We know that insulin is a fat storage hormone. We know that at no time in history have we ever had such a multitude and availability of food and refined sugars and starches. Put these facts together and try to understand that what we think of as a “low carb” diet is, in evolutionary terms, still a very high carb diet. Now take into account that over consumption of carbs in any form breaks down the beta cells of the pancreas and desensitizes the insulin receptors throughout the body creating a higher need for insulin production. The vicious cycle begins and you set yourself up for a rough time. We evolved to do this, it is not an accident. Picture yourself in a frozen wilderness, subsisting on small animals you can drag back to the cave. You need a tremendous amount of stored energy; like the hump of a camel or a bear fattening up for hibernation, to get you through the winter. In the fall when you are hunting and you run across a huge berry patch, every cell in your body tells you to eat all you can before you move on. Bring that forward to today and you walk to 7-11 and snag the legendary “Big Gulp” with your great hairy hands gripping its neck like a saber-tooth on a wild boar! Red liquid running down your chin like the blood of your fallen prey!! You tear the wrapper off your snickers bar with you teeth and pieces of its nougat skeleton crumble under your bite! Thing is, you can do this three times per day and the average store is within a block of the average couch!
We have so many tools at our disposal in the gym to work out each technique or combination. Every tool that we employ lends different dynamics to the training. At some gyms I have witnessed people doing countless hours just hitting the bag, some gyms jump the student right into sparing and others just working the shit out of the pads. At Carlson Gracie MMA in Maple Ridge, we use a progression from Coach Toby Combat Systems, which I developed from my studying under Sifu Hon Lee and attending many martial arts schools, Muay Thai gyms and Boxing clubs. I apply drilling methods using different strategies adapted from years of music training and my study of how the brain works and how we learn using cognitive learning principals from DeBono and Erikson. As a coach it is my job to communicate with the student and transpose the knowledge between their body and brain; easier said than done! A structured process is absolutely necessary. (learn to box here)
Whether you are learning to fight or teaching a class, try taking a technique and put it through this formula.
The 7 Steps To Learn How To Fight:
1. Basic instruction: This is usually not so basic, as there are so many elements to a particular technique. The instructor can spend time correcting all of these pieces of the puzzle before bad habits set in and make sure that the student is strict with their execution. Show the student exactly how to do the technique properly and make sure they understand.
2. Mirror: The student, looking in the mirror, will try to mimic the posture, hand and foot positioning and movement patterns of the instructor as well as the more advanced students. A side benefit to punching and kicking the air is that it teaches you how to balance and control your trajectory in the event that you miss your target. As you get to know the proper way to do each technique, you can begin to self-correct. I often call the mirror “the other coach in the room”.
3. Bag: The stationary opponent is great to work out your reach from one position and striking an object that provides resistance will teach you to compensate for the stopping of your movement when you do connect in a fight. The more advanced training on the bag will work your angles left and right. Remember, bag work is not about how hard you hit it. Pounding the crap out of a heavy bag will only accomplish joint problems, besides, there aint no judges there to give you points and it’s very hard to knockout a punching bag.
4. Pad-work: Now we have the dynamic of unpredictable movement and forward and back that we never had on the bag. The pad man can call out combinations and throw punches and kicks to work on some defensive skills and reflexes. This method will teach you timing and distance much better than a punching bag! Also, hitting focus mitts and Thai pads are very different. I like using the Thai pads to train powerful punches because there is a weight to them that is similar to hitting a chin and if you practice carrying your power through the target it will give you that leverage you need for that knockout punch.
5. Specific, one-on-one drills: This is not sparing but we are getting close. An example would be; one student punching and the other countering with a kick. Another would be, slipping and countering with a jab. Now we are drilling a single technique but we are under pressure to defend and while remaining composed. This method will teach you timing and distance better than any other form of training in my opinion, partly because you feel safe enough to execute your technique in good form while the pressure is minimal, therefore you have less chance of developing bad habits!
6. Single technique sparing: The students begin, usually by jab sparing to establish timing and distance, then add one technique at a time to teach them how to pull off that punch, kick, take-down or combination while in danger of getting hit. It is important mentally to be able to pull off the technique in real-time; otherwise you will never feel confident enough to use it in competition. Use this strategy for learning a ground technique while the opponent sits up and throws punches at your head, try to set up that submission. It is a much better time to do this while in the gym than wait until you are in the cage on the receiving end of “ground and pound”!
7. All in: For Boxing or MMA this will look different but the idea is to put all your skills to the test. The trick with this stage is to have several levels of intensity which are agreed on by the students. One way to do this is to use percentages i.e.: 50% intensity would mean that you are not hitting very hard, mostly working your technique and timing. Closer to a fight you might want to build it up to 80% or more to prepare you mentally for the battle. If you or your students spar full out all the time they will develop bad habits, particularly getting “punch shy”. They will lack the confidence to “do their thing” and, instead, work off instinct; which we know is the wrong way to fight against a trained competitor.
As a coach I watch closely all of the students and fighters to make sure that they are keeping composed. If/when I see their stance and proper technique start to fall apart, I stop them and bring them back to basics then slowly work everything else back in piece by piece.
Over the last few years we have been pelted with thousands of posts, articles, books and lectures on “sport specific training”. I want to take a minute to hash out some of my ideas on this subject. Of course, a lot of “my ideas” come from studying other people’s theories and putting them to practice. (“Theory To Practice” I even stole that from Keith Norris. Theory To Practice ) after all, we are the sum of all the people who influence us and our experiences.
The basis for doing extra-curricular training is to somehow make ourselves super-human; to gain an edge over our opponent through scientifically superior methods. We are striving to work “smarter not harder”.
There is always room to improve our physical strengths, coordination, endurance and skill set. I’m not opposed to finding new ways of doing this, in fact, this is my mission for the most part; to find the fastest and most efficient ways to improve and build a fighter from the ground up.
I often use examples of my music days and how my journey to become proficient at lead guitar playing parallels my search for skill building methods in martial arts. An example would be doing specific exercises to strengthen your fingers without playing any actual music or practicing scales and arpeggios over and over to improve your speed.
Of course we have to prepare in so many ways to train our muscles, nerves, bones and brains to be ready to fight but we need balance in our schedule. We lift weights and run miles, ride the Aerodyne and roll our shins; anything to build the machine! We use tools like punching bags and focus mitts to drill one particular combination at a time which we need to gain the muscle memory to pull it off in the ring but nothing beats sparing and fighting to make you a better fighter and get you into fight shape.
Next I’ll give you 3 reasons why doing “sport specific training is a good idea and 3 reasons why its not. Make sure to weigh these variables as you put together your training camp.
3 Reasons why it IS a good idea to incorporate “sport specific training”:
1. Overuse injuries: If you are punching bags or jumping and kicking pads for thousands of reps or in the case of a sport like football hitting the tackle dummy a billion times, the chance for repetitive stress injuries goes up substantially.
2. Pre-hab: Doing loaded stop and start as well as rotation and anti-rotation type training not to mention strength training can prepare you for unexpected, violent movements and lessen the damage caused by these events. You can also correct imbalances like those caused by being in your stance for hours and turning your punches and kicks out always the same way.
3. The over-load principle: Doing something like adding weight to the body, hands and feet while shadow boxing as well as wearing an elevation mask or doing under-water running can add load to your cardiovascular system training and cause an over-compensation effect to give you an advantage in endurance.
Here are some great trainers who have worked out fantastic programs to improve the fitness of fighters:
3 Reasons why its not a good idea:
1. Time limitations: You have a limit to the amount of time in a day so training your skills as part of your conditioning work will kill the proverbial “two birds”. If you have 5 hours per day to train, BJJ, Boxing, Muay Thai, Wrestling you aint got time to do no Crossfit!
2. Risk of injury: Any strength or power lifting exercise has the potential to cause injury. Even doing ladder drills or aqua fit can have their hazards! The lead up to a fight is fraught with perils and you have already won that contest if you make it to the ring.
3. The best reason: Nothing approximates the sport like the sport and nothing prepares you to do a particular movement like actually doing it.
I’m going out on a limb here and assume that every fighter would want to have powerful punches, kicks and take downs; that on the ground they would want unbeatable submissions and un moveable positions. The process that any athlete uses to go about increasing the power of anything from a right cross to a power-snatch, a paddle stroke to a high jump is the same. When asked how to get “power” in a punch my coach Hon Lee gave this very concise formula which can be used in any sport but is essential to the fighting arts:
1. Technique: Absolutely every technique we use must be mastered before we try putting any force behind it. Take an Olympic lifter for example, imagine violently throwing 300? Pounds over your head without knowing how to properly execute the movement! The process that most lifters work through consists of going over the steps of the lift many times, sometimes for months, with only a broomstick. Throwing a punch is also risky but for different reasons, still, the process is very similar. How many times do you practice a punch, first in the mirror, then on the bags and pads before the coach lets you spar with actual people? Make sure that every aspect of the technique is perfect, the turn of the foot, the torque in the hips.
2. Flow: The next step in the process is to make the technique flow. Weather you are throwing one punch or a combination; weather you are pulling a triangle or using it as a set-up for an arm-bar, you need to learn how to seamlessly flow through the movements keeping your defence tight. The smoothness of your movement also adds to your momentum which leads us nicely to the next step.
“We want to move efficiently because it gives you higher performance, its energy-concervative and ultimately its safer. If you want to move often and more frequently you’ve got to be efficient with your movement to maintain safety and maintain that quality. That’s why these skills, techniques and efficiency principals are so important.” Clifton Harsky
3. Speed: A car travelling at 100k will do a lot more damage to a person than a bus travelling at 3k. Likewise, a fighter who has speed in their hands will cause much more havoc than a slow one, even if they are bigger. As long as we keep the technique sound and flow from one to another, adding some speed will automatically generate the power for step 4!
4. If you followed the last three steps you have already arrived here! Power is some thing we shouldn’t be trying to do, it comes as a result of using you body with the most efficiency, hitting the target with accuracy and committing to our technique without reluctance.
In my observations of hundreds of people training in the fighting arts I see similar patterns recurring often related to this. One of these is the way a fighter will slowly revert to instinctive reactions like pulling away from danger. If you think of fighting like placing your hand on a hot stove; holding the hand to the fire goes against our base human drive and we will do anything to remove it from pain. In order to have success in a fight we have to put our face, head and body into a dangerous situation in order to be in position to do damage to our opponent. I see this withdrawal in every fighter as the sparing heats up. In a class setting I am always aware of that and pull the students back to basic movements and get them to focus on technique, timing, distance and posture. Does this sound exactly like what a strength trainer would do?
Any athlete that thinks that they are too advanced to revisit the basics will never advance!
Both the “bob” and the “rock” can be used in many different applications. In this video I show you how you can use them for setting up low body punches or to use a s defense against an attack and thereby countering with the low punches. There are many other punches, kick and takedowns that can be set up using them, largely up to your own imagination. I will give some of these examples in the upcoming videos.
The next type of head movement that we will look at is the bob. We have a couple different ways of avoiding straight punches but the hooks, overhand and big power right cross can be avoided by circling your head under the punch. The three elements to doing a proper bob are:
1. First, move the head away from the punch.
2. Drop with the knees and circle under the punch.
3. Come back up tucked and plant the foot for the counter punch or kick.
The first five:
Among the first things we get our students to learn is the first five head movements; this along with the jab and basic footwork allows the novice to start putting together some actual sparing. Slipping left and right are essential as you will be using this motion when you are changing angles to keep the head moving.
Of all the different types of head movement slipping is the fastest and works very well to avoid straight, fast punches. It also aids in adding momentum to your lateral movements Slipping left and right will not help if your opponent is throwing looping punches like hooks or over hands and also they are no good for countering with power because you don’t build up any torque. They are, however, fundamental to the jab game and keeping the head moving as you change angles.
The elements to the slip are:
1. “Slip with the hip” shoot your hip out to the left to move you head right and vice-versa.
2. When countering allow your opponent to come to you by a slight pause, then slip and counter. 3. Stay forward of your hips with your head.
In this old video Kurt shows a basic footwork drill with head movement and jab added. This is the first and most important drill in stand-up fighting and it is the basis of your shadow boxing practice. The foot work translates well to wrestling and MMA. Start out using the stick drill then move on to shadow box then add some random combinations.
The way we train our fighters at Carlson Gracie MMA is to have footwork, head movement and jab working constantly to keep the opponent busy while we strategize and look for openings and weaknesses from the corner. I call this “auto-pilot”
If a fighter does not have these 3 things absolutely mastered, they are not ready for the ring.
The three components of “auto-pilot” are :
2. Head movement
The right uppercut is a power punch but it is very short so it is used primarily as a way to make space while your opponent has you against the ropes. You can use it to lift the head to set up for the #3 or left hook. [Remember that there are tonnes of different combinations and I am only giving you some very fundamental basics to get you started.] Using the left shoulder to push him off then turning and lifting the 6 can give you the opportunity to slip out to the right and shove him to the ropes as an example.
The main points for throwing a good right upper-cut are:
1. Push and turn off the back foot.
2. Translate that turn through the entire body until the left shoulder is pointed behind you, rotating the right shoulder on the axis of your spine, keeping your head to the right of your opponent.
3. Connect with the chin, try to lift his head from inside his guard.
4. Bring the hand back to the face.