Consolidation of Blogs: New Online Community

The Trainers at Dragon Gym are consolidating blogs.  You can find all of our blog entries as well as a new online community here:

http://www.chroniclesofstrength.com/colloquium/

Training Log - 6/24

Fibonacci Friday
Double Kettlebell Military Press and Front Squat Circuit.

Front Squat @ 135 Lbs - 2, 3, 5, 8
Press @ 20 Kgs - 2-3-5-8

Front Squat @ 155 Lbs - 2, 3, 5

Press @ 24 Kgs - 2-3-5

Front Squat @ 175 Lbs - 2, 3, 5

Press @ 28 Kgs - 2-3-5

Inverted Row and Pushup Circuit

5 Rounds of 10 each. 

From Wednesday:

Burn Fat Three Times Faster

Studies have shown, for men and women, that high intensity resistance exercise will elevate your metabolism for up to 38 hours post workout.   Aerobic training alone WILL NOT have the same effect.  Is this why I see so many joggers that are overweight?   This is nothing new.  Exercise specialists like myself have been saying this for years.    A fairly recent innovation in American Fitness has been the use of the Russian Kettlebell for conditioning and fat loss.   A systematic approach to Kettlebell training truly is the most effective way to shred fat from your body.

Now, the solution is quite simple: TWO HAND SWINGS.   Kettlebell swings are a great and efficient way to condition and burn fat simultaneously.  The Kettlebell is itself a simple piece of equipment and the workouts can be done just about anywhere.  It is also largely portable; on a recent road trip we through a 12 and 16 in the back of the Xterra and we were good to go for 10 days.  The protocols are also pretty straight forward: Set period of time, set intervals, swing “hard style” and your good to go. 

So why aren’t more kettlebellers lean and mean machines?  

Immediately, I think of three reasons:

1.       “Fat-Loss” is not a goal – Okay.  We’re fine with that.  We don’t all need to be walking around with minimal fat levels.  Practically, it’s really not necessary.  Your vanity drives you in a different direction – Awesome.  Seriously – Vanity is a great motivator to stay healthy. 

2.       Strength/Performance is not enough of a focus.   You’ve been swinging Kettlebells for a year and your still swinging the 12kg bell for 10 sets of 20 every single time you workout?  Returns have diminished?  We’re not surprised

3.       “Jogging” through swings.  In my view, this is the biggest obstacle to fat-loss when using Kettlebell swing protocols.  What do we mean when we say “jogging” through swings?  It’s hard to explain explicitly, but most likely you are not doing the following:

a.       Bio-Mechanical Breathing match – There should be a hard in-hale during the back swing, and a sharp exhale at the apex of your swing.  

b.      Lockout at the top/apex of the swing – The legs should be locked out and quads/abs/glutes all flexed

c.       Swinging to the chest – Although there are reasons for low-altitude swings, conserving energy is not one of them.  Maximize the power output for every single swing.  If it’s easy to swing to your chest level go heavier or swing faster.

d.      Sitting back on the back swing – The swing is a hip dominant movement, but there must be knee flexion involved (not forward knee flexion), but at least 15 degrees of flexion at the knee and 45 degrees at the hip

Bored of swings?  Try the following routines:

An unparalleled way to hack off body fat and radically improve your conditioning is to implement kettlebell swings into the classic Tabata interval method, which is merely twenty seconds of work followed by ten seconds of rest, repeated for four minutes. These four minute tabata blocks can be exceptionally grueling, especially if you accept a decent size kettlebell to perform your swings with (we personally used a 36kg bell). The purpose of this is to break the 1 to 1 work to rest ratio, and to make each twenty seconds of work feel as much like an all out sprint as possible. While swinging the 36kg kettlebell, we were hitting between 12-14 reps consistently for each 20-second work block. Rest assured that if you do this right, you’re heart rate should be through the roof by the time you are done!

Tabata Kettlebell Swing Intervals

Next up is a swing chain. Line up three bells, each consecutively heavier. For our training session today we used a 20kg, 28kg, and 36kg kettlebell. Start at the light bell and bang out five reps. Immediately move onto the middle bell without resting and hammer out another five swings. Again, with no rest move onto the heaviest bell and perform five more two handed swings. Once you have dominated the heaviest bell, drop back down to the lightest and start it all over again. You may either work through the chain for time (see how many times you can get through it in 30 minutes) or you can perform a prescribed numbers of sets and see how quickly you can get through them. Both are effective methods for improving conditioning and promoting fat loss.

Kettlebell Swing Chain

Create a circuit of the following three exercises: Double Kettlebell Press, Double Kettlebell Clean, and Double Kettlebell Front Squat.  Rest minimally between exercises and between sets.  If you are ambitious you could combine all three into a complex.   Perform as many circuits as you can in 30 minutes.     Pick a weight and repetition scheme that allows you to operate at about 80% for the duration.  For example, if you have a pair of 24 kg Kettlebells and can press them 5 times, assign your reps at 4 per set.  However, there is a caveat – don’t do bad reps.  During a given set you may feel like 4 reps is maximal.  That is OK, just stop at 3 reps.   Always leave “one rep in the tank”.

After a session like this your heart rate and oxygen consumption should remain elevated for an extended period of time. 

Press, Clean, and Squat Complex

Please report back.

5 Tips for a healthier Lifestyle

Do you accommodate everyone else's schedule before your own?

Are you making time for everything in your life but yourself?

If you plead guilty, then it's time to stop committing personal sabotage! In today's demanding environment, it's hard to keep things in perspective. You can't avoid daily stresses, but you can learn to handle them effectively and stay in control. Maintaining a healthy balance between yourself and your work and family commitments will help you get the most out of life as well as your personal and professional relationships.   

Remember, your health has to be the number one priority; so that you can be there for all that depend on you!

Give Yourself a Chance

Living a healthy lifestyle won't guarantee your health and happiness, but it's a good place to start. Make sure you get plenty of sleep, drink lots of water, exercise on a regular basis and eat nutritious meals. In addition, schedule regular check-ups with your doctor and dentist. Try to avoid caffeine, nicotine, alcohol, and any drugs that could hinder your ability to function at the top of your form.

Write It Down

You'll focus more clearly on goals, dreams, and the to-do list if you write them down. Keep things simple, but do give priority to relationships and obligations that are crucial. Don't create unrealistic aims by expecting perfection or trying to be something you're not. Be honest in evaluating your skills and preferences. Organize your home and work priorities in order of importance. Then decide how you can manage your time more effectively so that you'll maximize the time spent on what's really important to you.

Kick Back

If you don't have a hobby, find one. It can be anything you have fun doing and won't take too seriously. You might also try deep-breathing and relaxation techniques. These exercises have a calming, refreshing effect. When you find yourself tensing up at work or at home, take a few minutes to relax, stretch, and breathe deeply.

Think Positively

Mental attitude is just as important as physical condition. Find productive ways to deal with anger, depression, stress, and other destructive emotions. Sometimes an activity as simple as a brisk 10-minute walk outdoors will work wonders. Try to keep your perspective; work hard to prevent minor aggravations or unimportant demands from getting the best of you. Concentrate on becoming flexible and practical. And learn to give in to compromise; sometimes it builds character. Resist the natural tendency to take negative events personally. Random calamities do happen; fate doesn't single you out.

Make Time for You

Everyone needs some time alone. Learn to enjoy your own company. Spend time pampering yourself--take a hot bath, read a best-seller, or visit a friend. Indulge and take time for yourself! 

5/9-5/13 Logs

Monday 5/9

Dynamic Warm Up Circuit 3x
Plyometric Pushups
1 Leg Squats from box
Medicine Ball
2 point stability

Kettlebell Double Clean and Press: sets alternated with 5 Chin Ups
20Kgs 2x5
24 Kgs 2x5
28 Kgs 1x3

Incline Bench Press:  Sets alternated with suspension strap inverted rows
135 Lbs 3x8

Kettlebell double floor press: Sets alternated with suspension strap inverted rows
24 kgs  3x8

Conditioning
20 seconds on 10 seconds off.  12 minutes total
Boxing combinations on the heavy Bag
____

Tuesday 5/10 - Conditioning Day
One Are Swings
28 Kg  - 10L/10R per minute for 10 minutes -- 200 Swings
9 Sprints
3 with 40lb vest
3 high knees with 40lb vest
3 no vest and downhill
___

Wednesday 5/11
AM - Kettlebell Press Ladder each arm:
12kg x5 - 16kg x5 - 20kg x5 - 24kg x5
16kg x5 - 20kg x5 - 24kg x5 - 28kg x3
20kg x5 - 24kg x5 - 28kg x3 - 32kg x3

PM:
Kettlebell Double Clean and Squat alternated with inverted rows:
5 rounds of the following
(DCL+SQ 16kgs x10 -- Inverted row x10 -- DCL+SQ 24 kgs x 5 -- Inverted row x 10)

1 set DCL+SQ 28Kgs x3

Hand Stand Push Ups - 3x3
Pull Ups - 5x5

_________

Friday 5/13

5 rounds of the following circuit
Deadlift -- Heavy KB Double Clean and Press -- Inverted rows -- Light Double Kettlebell Clean and Press

Deadlift: 135x3, 225x3, 315x3, 365x1, 385x1
The heavy press was with 28 kgs and 3 reps
Inverted rows were 10 bodyweight only
The light press was 16 kgs and 10 reps

Pullups 5x5
Hand Stand Pushups - 5x3

5/2 to 5/7 training logs

Monday 5/2
10x10 Double Kettlebell Front Squat - 24kg 'bells
Alternated with 10x10 suspension inverted rows

5x5L/5R - See Saw Press - 24 kg 'bells alternated with
5x5 Pull Ups

3 Station Circuit - 5 times through
8 Hanging Leg Raises
10 Inverted rows
10 Pushups

Tuesday 5/2 - Conditioning
30 seconds on / 30 seconds off - Two Hand Swings - 24kg 'bell.  ~200 Swings
Snatches - 5 sets of 10L/10R - 24 kg

Wed 5/4
Double Kettlebell Clean and Press
5x5 24 Kg 'bells

Bench Press - 10x10 - 135 Lbs

Double Kettlebell Split Squat - 5x5 - 24 kg 'bells

Pull Ups 5x5

Friday 5/6
Double Kettlebell Clean and Press
Sets of 5 with 24s alternated with sets of 10 with 16s
10 sets total (5 of each)

Deadlift alternated with prowler pushes
5x225 lbs
5x275
3x315
3x315
3x365

Hanging Leg Raises
5x8

For more workout ideas, check out A Solo Training Primer for TKD Students

4 easy ways to increase your health and longevity + a special bonus!

4 easy ways to increase your health and longevity + a special bonus!  

1. Take Fish Oil

It’s one of the quickest and easiest things you can do to improve your health and longevity.  Many benefits have been attributed to fish oil including: anti-cancer effects for the breast, colon and prostate, cardiovascular support, mental health, and many others.   Perhaps most significant of these three is the cardiovascular support.  According to the CDC the leading cause of death across all age groups is Heart Disease.   Granted, most of these deaths are for individuals 65 and older; however, I think most of us plan and hope on living well past that age.  The American Heart Association recommends fish oil for coronary heart disease patients, and the US National Institutes of Health suggests fish oil for high triglycerides, prevention of cardiovascular disease and high blood pressure.   There are a lot of varying opinions on how much fish oil to take.   At the very least you can add more fish to your diet, but adding a fish oil supplement is easy and could be beneficial as well.    

2.       Wear your seatbelt

The fifth leading cause of death overall is accidental injury, but it’s the leading cause of death for individuals 1-45 years old.  Of those deaths, the plurality is motor vehicle accidents.  Wear your seat belt, it’s easy to do and could save your life. 

3.       Stand Up while working out

For all of us time is limited and thus invaluable.  Aside from those of us lucky enough to be professionally involved with health and fitness, most are working in sedentary occupations.  As a result dedicating some time to daily exercise becomes so much more important.  Since time is scarce you have to make the most out of your workout.  Don’t go to the gym and lie down on a bench, or sit in some sort of exercise contraption.  You’ve been sitting at a desk, in a car, or behind a computer all day!   Stand up while you work out. This is easily done with Kettlebells, but can be done with barbells or dumbbells as well.  By performing your exercises you will automatically engage more of your body –especially the abs—and reap more benefit from your workout time.  

4.  Eat more Broccoli

Broccoli could be one of the most nutrient dense foods available with numerous health benefits.  Broccoli is packed with vitamin C, vitamin K, vitamin A, Folate, and Fiber.  It is also a good source of potassium, magnesium, B vitamins, vitamin E, calcium, and Zinc.    To get the most nutrients steam your broccoli.  Broccoli is known for aiding with high blood pressure, GI function and heart-disease and is loaded with antioxidants that destroy free-radicals.   

BONUS! – Increase your health and longevity by Joining the Dragon Gym: where people come to find their strength.   Mention this blog post and receive 50% off our Quick Start Introductory Program.

4/25-4/29 Training Logs

Monday - 4/25
Kettlebell Double Clean and Press alternated with 10 suspension strap inverted rows
16 Kgs 2x3
20 Kgs 2x3
24 Kgs 2x3
28 Kgs 2x3
repeat.  Total 16 sets of press and 16 sets of rows.

Kettlebell Front Squats
24 Kgs - 5x3

Pullups 5x5 alternated with Pushups 5x10

Wednesday - 4/27
Kettlebell Double Clean and Press
24 Kgs 12x6 alternated with inverted rows - 12x10

Bench Press
135 Lbs 5x5

Rope Climbing
HLRs



Friday 4/29

Barbell Overhead Press alternated with inverted rows 10x10
40 Kgs - 10x10

Suspension Pushups
5x10

HLR/Pull Up Combination
5x5

Questions About Training

Do you have questions about your training?   You can post them here and I will post an answer and possibly video.  Questions can be about any training aspect, taekwondo, self-defense, kettlebells, etc...

Shannon's Slim Down with Steve Maze

This is a great post by Shannon Ott of Chestercountymoms.com Dragon Gym is not only about how we as trainers are pushing ourselves, but the journeys and successes of our students and clients.

http://www.chestercountymoms.com/2011/04/shannons-slimdown-with-dragon-gym.html

Training Log 4/15, 4/16, 4/18, 4/19, 4/20

Friday 4/15 - Strength Day -- Also known as Fibonacci Friday

After learning from Dan John, I truly appreciate and enjoy his concept of using Fibonacci sequences to determine number of repetitions. It is a fantastic blend of strength and hypertrophy work and it just feels good.

Double Kettlebell Clean and Press

16Kgs - 2-3-5-8

10 Inverted Rows

20 Kgs - 2-3-5-8

10 inverted Rows

24 Kgs - 2-3-5-8

10 inverted Rows

5 Supersets

5 Pullups / 10 Hindu Pushups

Saturday 4/16

Deadlift - SUMO Style. Normally I dead lift Fridays. Just didn't get to it.

5x5 - 295

Monday 4/18 - Strength

Double Kettlebell Clean and Press. Two times through the following sequence for 16 total sets

16Kgs x3

16Kgs x3

20Kgs x3

20Kgs x3

24Kgs x3

24Kgs x3

28Kgs x3

28Kgs x3

5 supersets inverted rows and elevated legs pushups: 10/10

Tuesday 4/19 - Conditioning

5 Minutes, 5 sets of One Arm Swing 10L/10R w/24 Kg Kettlebell

5 Minutes, 5 set of 10 Double one arm swings w/ 2 24 Kg Kettlebells

Complex Training - 5 Each : OA Swing, High Pull, Clean, Snatch, Windmill

All the way through on Right, then Left, then right, then left putting the bell down between hand switches. w/24 kg Kettlebell

Bottoms Up TGU - 20Kg on right, 16 Kg on left

Wednesday 4/20 - Strength

Double Kettlebell clean and press

12 sets of 5 w/ 20 Kg Kettlebell

Superset with 12 sets of 10 inverted rows

5x5 Bench Press - 135 Lbs

5x5 Pull Ups - BW only

5x5 Hanging Leg Raises

Training Log

Tuesday 4/12 - Martial Arts / Conditioning Day

KB Snatches - 70 reps - 7 per side - 5 sets - 5 minutes

Mirror kicking - 10 each per side - 160 Kicks

Front, Round, Side, Inside Crescent, Outside crescent, Front Hook, Back Hook, Back Thrust

Heavy Bag Work

Round 1 - Jab, Cross

Round 2 - Front Kicks

Round 3 - Jab, Cross, Jab

Round 4 - Round house kicks

Round 5 - Jab, Cross, Hook

Round 6 - Skipping Round Kicks

Round 7 - Jab, Cross, Uppercut

Round 8 - Back Kicks

Round 9 - Jab, Cross, Round Kick

Round 10 - Round, 360 Round

Poomsae

Hansoo, Chunkwon, Gitae

Wednesday 4/13 - Strength

Double Kettlebell Clean and Jerk

2 Times through:

16Kg x 10, 20 Kg x 8, 24 kg x 5, 28 Kg x3

Walking See-Saw Press alternated with inverted rows

16 Kg x 10(per side), 10 rows

20 Kg x 8, 10

24 Kg x 5

28 Kg x 3

Heavy Bag Carries alternated with Hand Stand Planks (against the wall) - 3 times

Training Log

Haven't posted training logs in a while:

Double Kettlebell Clean & Press stagger w/ inverted rows from straps

16kg x 5, 20kg x 5, 24kg x 5

10 rows

16kg x 5, 20kg x 5, 24kg x 5

10 rows

20kg x 5, 24kg x 5, 28kg x 5

10 rows

24kg x 5, 24kg x 5, 24kg x 5

Double Kettlebell Front Squat

24kg 'bells. 5x5

Pullups alternated with pushups

5x 5 pull ups/10 pushup

Carries alternated with Hanging Leg raises

24kg left hand farmer walk

5 HLRs

24kg right hand farmer walk

5 HLRs

24kg left hand over head walk

5 HLRs

24kg right hand over head walk

5 HLRs

This above routine took about 45 minutes to complete. It was a lot of work, but no more than usual, just a bit more variety.

Dragon Gym is featured by Chester County Moms

Check out their story here:

http://www.chestercountymoms.com/2011/03/chesco-moms-introduce-dragon-gym-in.html

EMERGENCY PREPAREDNESS

EMERGENCY PREPAREDNESS

Martial Arts training is all about preparing yourself both physically and mentally. This may be for self-defense or just to optimize your health so that you can continue to enjoy life.

In light of recent events in Japan, you might consider getting an emergency kit for your family. This supplier will also be donating part of their proceeds to the Red Cross for Japan disaster relief.

Here is an article from their website:

Getting an Emergency Kit

Emergency preparedness has never been easier or more important

Kim from Tulsa, OK saw the images. Hundreds of people lined up for access to shelters. More lined up for food and water. Hurricane Katrina was one of the biggests disasters in U.S. history. While Kim lives many miles from the affected areas, watching her fellow citizens struggle to survive made a big impression on Kim.

Kim like many Americans had some emergency supplies around the house but Hurricane Katrina prompted her into action. She stocked up on water, food, clothes, first aid supplies and even a TV so her family would be ready for whatever disaster might come their way. Two years later an ice storm hit Tulsa. Her family and neighbors were cut off from help from emergency responders for three days, but Kim was ready. Her preparedness meant that Kim and her family were safe, warm and comfortable and that she was able to give life-saving assistance to her neighbors, who hadn't prepared at all.

Emergency preparedness is a shared responsibility between you, your community and your government. It's also a big pain. Collecting all the recommended gear can take over 20 hours of your time, as you research what you need, take inventory of what you have and go out to buy what you're missing. When you're purchasing items separately, it adds up. To buy every recommended item from your local outdoor store is upwards of $200 to prepare two people. And then you have to remember to update your supplies as things expire.

We're here to help.

Emergency preparedness is three steps: getting your supplies, making your family emergency plan, and staying informed. Let's tackle the first step now.

What kind of Emergency Kit does your family need?

Your family needs an emergency kit for two reasons: in case you are trapped in your home without power or heat, or in case you need to evacuate your home quickly. To satisfy both these purposes, it's best to use a portable kit, a "go kit" as the emergency management industry calls it.

A go kit should contain enough supplies for 72 hours. Why 72 hours? In the event of disasters, emergency responders are not able to reach every neighborhood at once. By preparing for three days without help, you reduce panic and reduce the demand for help on the system.

Each family member should have a go kit of their own and it should address the following seven needs: water, food, shelter, warmth, light, communication and first aid.

www.readysetgokits.com

Goal Setting, Competitions, and Improvement

Great Article by Pavel on Tim Feriss' Blog

http://www.fourhourworkweek.com/blog/2011/03/17/pavel-deadlift-program/#more-4558

Fight For Brian / DL PR / Today's Training

A lot of topics in this post.

On Saturday, 3/12, we hosted an in-house tournament and benefit for my good friend and colleague Brian Petty. Not only did Brian introduce me to kettlebell training, but he has years of martial arts experience and is easily one of the smartest people I know. Earlier this year he was diagnosed with liver cancer. Please visit the Fight for Brian website for more information. The turnout on Saturday was incredible. There was a huge showing of support from Dragon Gym students and families as well as from the Shosen Team and Cool Hearts Muay Thai.

Thank you all!

Part of the day's events included a dead lift competition. Up until the end of last year, I always pulled from a sumo stance. In December, I experimented with a conventional stance, and liked it quite a bit. However, I switched my training back to sumo, feeling that I could pull heavier weights from that position. On Saturday, I thought I would give conventional another try.

405 lbs in conventional stance is a Personal Best for me

After a maximal lift like this, I decided to take this week off from weight and kettlebell training.

Today's workout was just a bodyweight routine to get some exercise in for the day.

5 pull ups followed by 10 Dands (Hindu Pushups) -- 5 Sets

5 chin ups followed by 10 elevated feet (1ft) pushups -- 5 Sets

DRAGON GYM & SHOSEN PARTNER UP

March 10, 2011

Mixed martial arts studios are everywhere. Often, however, the term mixed martial arts is a misnomer, as gyms will offer only one or two disciplines for practitioners to delve into.

This is not the case with Dragon Gym in Exton, PA, however. The center, which has been offering martial arts classes for 38 years to hundreds of members, offers seven different disciplines: Tae Kwon Do, Muay Thai, Aikido, Tai Chi, Brazilian Jiu-Jitsu, Russian Kettlebells, and an MMA program based on Bruce Lee’s fighting techniques and philosophy. Further, Dragon Gym has 20 instructors, all certified trainers in their respective discipline. But the variety isn’t the only reason to attend Dragon Gym.

“Our big draw is the facility,” said Somnath Sikdar, one of the owners. “Most [gyms] are storefronts. We offer space to train and high ceilings, and we have access to tools and equipment –a full set of Olympic weights, a full set of kettlebells. A lot of places are one-man shows. All of our instructors are certified and veritable experts in their field.”

All three owners, Sikdar, Lonnie Beck, and Chris Taylor, who each put in around 60 hours a week at the gym, are black belts in Tae Kwon Do and blue belts in Brazilian Jiu-Jitsu. In fact, it was the owners’ passion for martial arts and long-time commitment to Dragon Gym that prompted them to purchase the business in 2007. The trio implemented some changes in the programs offered, and many local citizens may not be aware that the gym isn’t exclusively for martial artists.

“We have been here for so long,” said Beck. “The majority of people think of Dragon Gym when they think of martial arts. What they don’t know is how much we’ve diversified and how much we’ve learned [in order] to give back to this community. We have everything that a health club has and more. We want to change the public perception from what Dragon Gym was to what it is.”

This mindset led Beck to learn, compete in, and now teach Muay Thai.

“I did Tae Kwon Do for 20 years,” he said. “I wanted to find something new, branch out, and be a student again. [My Tae Kwon Do] master left, and I wanted to learn something new.”

Beck began training with Kru (teacher) Angel Cartagena in Philadelphia six years ago. In time he honed his skills and made the decision to travel to Thailand to compete.

“After years of Tae Kwon Do competition, I got this Muay Thai bug,” he said. “We would train for half the day, then they’d match you up with someone they think matches your skills.”

Of the three fights Beck competed in, he won two and lost one. It was the loss that was most memorable for him.

“I got KO’d in the 2nd fight by a guy who was 30 pounds lighter than me,” he said. “His name was Sitrak. I’ll never forget him. It was enlightening; it showed me the true power of this art. It’s not about size or strength but economy of motion, creating angles, good footwork, composure, reading your opponent, and using your strengths against your opponent’s weaknesses.”

One aspect of Dragon Gym that is evident is the sense of loyalty within the team. Recently, the head strength and conditioning coach, Brian Petty, was diagnosed with liver cancer.

“The outlook is bleak,” said Beck. “He is a huge mentor to the majority of the people in the gym, and he is as unique as they make them.”

To assist their colleague, the gym is sponsoring several fundraisers to assist Petty with his bills and costly medical care. The first event will take place on Saturday, March 12 at 9 AM. There will be a free Muay Thai seminar and demonstrations by Cool Hearts Muay Thai in Philadelphia and Dragon Gym. Food and beverages will be provided. The owners hope for a large turnout and generous donations for the cause.

A second fundraiser, a beef and beer event, will be held at the Stadium Grille in Chester Springs on April 30 at 7 PM. Raffle tickets for a substantial prize of various and sundry bottles of liquor, dubbed the “Basket of Cheer,” only cost $5 per ticket or $20 for five tickets.

Finally, the group started a web site (www.fightforbrian.com) to garner further donations for their friend.

“Everybody would agree with the impact that Brian has had on this place and the type of person he is,” said Beck. “He is like an encyclopedia and is truly one of a kind. We wanted to pull our resources together and do everything we can to help him.”

It was this concern for others and the local community that drew Beck and his business partners to SHOSEN.

“I read what SHOSEN had on the web site (www.shosen.com, *see mission statement below), and it’s different from every other MMA clothing line,” said Beck. “SHOSEN is not trying to put on a super macho persona. It’s more about the philosophy of fighting. Then when I found out that SHOSEN was local –I have a soft spot for local companies. We have a lot of local interactions with other businesses.”

SHOSEN t-shirts are currently available for purchase at the Dragon Gym fight store.

Those interested in pursuing martial arts programs, strength training and conditioning, or seeking a health club should check out Dragon Gym at www.dragongym.com.

* Work is not drudgery when you relish what you do. This mindset encapsulates the mission of the SHOSEN team. We aspire to be the foremost mixed martial arts merchandiser in the world. However, above all else, SHOSEN is passionate about our commitment to you. Our aim, therefore, is to provide the world with distinctive and incomparable products. Our staff is comprised of knowledgeable people of uncompromising resolve, who are first and foremost MMA fans just like you. We sponsor fighters who live by the supreme standards of the SHOSEN way. We require of our members a community-centered focus because possessing the readiness and means to reach out to others is our most remarkable capacity.

So remember, when the trials of life spring up, and when all of your senses pique, do not shrink away. Adrenaline pumps and knuckles crack. You know what you have to do; you must be first to act. “Quit” and “stop” are execrable words that have no place in your vernacular. You must leave it all in the cage. You will prevail. And when the battle commences, find within you what it takes to revel in the greatest feeling of all –the satisfaction of victory achieved. This is SHOSEN, first to attack.

What Parents are saying about Dragon Gym

Thank you. The words hardly seam adequate enough to express my gratitude to The Dragon Gym for the outstanding learning experience they have provided for my son. Their expertise, commitment, focus, and passion for the martial arts and their students have made them an outstanding positive example. I am very pleased with the powerful experience my son has gained as a student.

I enjoy watching the instructors lead their classes with a positive and disciplined attitude. By regularly verbalizing how well the students are doing they are able to build the confidence and self-esteem each student. This enables their students to focus, understand and learn quickly. They genuinely care about each student and strive to help them be their best. The Dragon Gym has earned my respect and admiration as a great role model.

Since my son started the Tae Kwon Do program at the Gym, he has developed a wealth of positive attributes that directly affect his daily life. I am very proud of my son for the way he now presents himself. I truly believe Tae Kwon Do has made my son a better person. He has learned to stay focused more at home and also in the classroom; he has more self-confidence in himself with routine tasks and obstacles that may come his way; and he has become more respectful of himself and others.

If you are looking for a Tae Kwon Do facility that strives to do their best at teaching their students exceptional skills and a positive attitude, than look no further.

Peter McKee, Parent

The value of classmates and training partners

Training, both in martial arts and strength is very much about the individual. We strive for "personal bests" and pushing our limits. Everyday in we not only try to better ourselves but learn something about ourselves as well.

Both martial arts training and strength training can be, and should be an introspective thing. However, don't forget the benefit of training with one another. Your classmates and training partners are an invaluable asset. Call it common energy, call it healthy competition. You always train harder when your coach or instructor is watching. You also train harder when you peers and watching, more importantly when they are relying on you.

Friday's routine was relatively high output.

Morning: Heavy Deadlifts - Sumo stance

The goal was 12x2, but I switched to singles around set 6 and hit 405lbs. Steve pulled 510lbs and arguably had some room to pull more!

We finished off with 3 sets of front squats - more technique practice than anything.

Evening: I didn't really need to get a second session in, but I new some students/training partners were expecting/relying on me to train with them

KB double clean and press chain: 16kg x 5, 20kg x 5, 24kg x 5, 28 x 3

We went through the chain three times for 12 total sets.

Dand variations

Hanging leg raises.

Dead Lift Video:

Free eBook Kettlebell Training for Martial Artists

I was going through some old articles and papers. This one by my good friend and colleague Brian Petty, RKC is a gem. Get it below. Please leave some feedback as well. Thanks!

Come and Get It! FREE Kettlebell and Barbell Strength Training eBook!

Ladies and Gentleman, the eBook is out!

Get it here now absolutely free for a limited time only

Remember, all we are asking in return for putting this out for free (price will be $29.99 after 30 days) is that you offer us your genuine feedback. Once you get a chance to read through it email me and tell me what you think, or even post your thoughts and opinions in the comment section!

This eBook contains an extensive amount of content, you DO NOT want to miss out on this.

Thanks again for everybody willing to help!

Bully Prevention Seminar

One of the top reasons for youth enrollment in Dragon Gym during the past few years has been the growing problem with bullying in the schools. This has been brought to our attention by the parents that are actually aware. We are sure there are parents that do not even know it is happening.

Why is there an increase in bullying occurring?

For a number of reasons, and today is our first step in making sure of two things. First, that the bullying stops, and second that if a child is ever faced with this type of situation, he or she will know how to react!

When we look at the type of children that tend to be bullies it is very clear that they are children who lack self-confidence. Hence, they take their anger and frustrations out on someone else. This not only happens to children at school, it happens in relationships, work and sports, as well. The reason it happens is because these individuals lack self- control. Every one has a bad day, or goes through a bad stretch in life, but those who have self control, are able to channel their anger. Maybe you are reading this and saying, “I am angry. I am not releasing my frustration on an activity like martial arts. I’m releasing it on my family or friends.” Well, if that is the case then you should be talking to an instructor today about getting involved in one of our programs.

Through many years of training and teaching, martial arts have shown me how to use my self control. It has enabled me to evaluate situations before reacting. There are many students around us who have gained self-control and self-confidence from training in the martial arts.

By building a high level of self confidence, one is able to prevent bullying. This is done through individual accomplishments. When a student makes it through our Black Belt Program, it is a transformation. Students are less nervous, they have the confidence to be cool, calm and have a collected approach to resolving situations.

What are we going to do to prevent this behavior amongst members of the school and the community?

We are offering a Bully Prevention seminar on March 19^th to help our members (and their friends) take care of these challenges with bullies, in a cool, calm, and collected manner. Self- defense will be a last resort; first we will take a few countable measures that can prevent an altercation. But first, we must start with self-confidence; this is the single most important attribute of self-protection!

When your children go to high school, unfortunately it is even more difficult. Bullying, peer pressure, and social activities can become major obstacles for them. And one thing that I have noticed is the children who make the martial arts a life long commitment and train from a young age all the way through high school, have far less challenges than children who stop training. The point is that in order to reap the benefits of the martial arts, one must keep involved. Over the next couple months we will be developing Friday night events to cater more to our teenage students. We will really appreciate and look forward your input and feedback on this project.

Bullying will continue, until we reach a level of self-confidence where bullies will avoid us. There is no quick karate or martial arts move that can stop it. It is a life commitment of confidence, self-control, and self-defense training that can take years to develop. So start now, the most important move is taking the first step.

Call/email us today and set your child up for our free seminar.

BULLY PREVENTION SEMINAR

MARCH 19^th 9:15-10:15 AM

Students, Former Students, and Friends are welcome.

Please sign up at the front desk.

Email at Changeyourlife@dragongym.com or call: 610-363-7575

The Importance of Paying attention to your Diet

First off, there a numerous diets out there, many work great and many don't. The truth is some diets work for some people and from my experience that often has more to do with the psychology of the diet than the physiology of it, so to speak. Meaning, a diet that has worked for you in the past may not work now since your physical and psychological state may have changed.

It is in no way my intent to give you "a diet". Rather, I intend to provide you with one simple tool to make the diet of your choice work better.

All I can do is provide you with anecdotal advice on what has worked for me and others I have observed.

Once of the biggest mistakes we make, especially as individuals that train a lot, is not paying enough attention to our diets, our intake. We love to train and to push our limits and often fall into the trap of believing we can "out-train" what we eat. We train hard and want to be rewarded by being able to eat whatever we want.

Now, to a certain extent that may be true. Blessed with a high metabolism through my teens and twenties I could eat (and drink) pretty much whatever I wanted an remain extremely lean. Through those years, I never went above 8% body fat.

However, as we age the metabolism slows and face it, you may not have started out that lean to begin with. Additionally, trying to "out-train" our consumption is just doesn't sound like a good idea.

"Out-train" is conspicuously similar sounding, and in intention, to over-training. Over-training can lead to a slew of problems including injuries, a weakened immune system, and diminished hormone levels. We are all training to look better, perform better, and feel better. Over-training is NOT the way to reach those ends.

We need to recognize that there are many pieces to being healthy.

Health is not merely a physical state.

So, what is the tool?

Simple, you need to pay attention to your diet. How do you do that? You must write down or record your intake. The simple act of recording what you eat will affect you mentally, emotionally, psychologically.

Two weeks ago, I began journaling my daily meals and snacks. I had no specific diet in mind or even specific dietary/weight loss goals in mind. I just started writing stuff down. That's all. To me it is amazing what happened. I found myself eating more vegetables, less starches, and even a little less overall. I don't have a specific mechanism for this, but by merely recording my food intake, it seemed to auto-correct. Consider this, how can you correct your intake if you don't REALLY know what it is? The only way to really know is to record it.

In just two weeks, I went from 176 lbs to 170 lbs without any significant change in training load. That is about 3.4% of my body weight and by my calculations, mostly fat. Thusly, I rather easily dropped back into the single digits of body fat percentage.

Now, couple the act of recording your intake with specific dietary goals. Your results will astonish you.

You need a food journal to ensure that you make attain the results you desire. Visit the Dragon Gym eBook Page and download the Food and Accountability Journal. This one simple tool will make the difference in your training.

Monday's Training:

Five Criterion

By G. C. Sikdar

To use or enjoy life to the fullest sense of the term one must have the following:

- A physique to withstand all odds and free from ailments as far as practicable

- An object of love

- A sufficient income to keep yourself free from anxiety

- A hobby, a pursuit for pleasure other than the main occupation

- A job which is not uninteresting

Last Week's Dead Lifting