Student Spotlight: Coach Jack Wu – From Student to Instructor

March 14, 2013 by Leave a Comment
Kickboxing Minneapolis

Jack Wu & Ajarn Sangtiennoi Sor Rungroj

This month we’d like to welcome Coach Jack Wu as one  of The Academy’s newest instructors. Coach Jack has been training as one of our most dedicated students along with his wife, Betty. Over the course of this past year and a half, he has greatly improved his skills in muay thai, completed The Academy instructor course, was an assistant instructor under Coach Dennis Potabenko, and now teaches his own section of Foundations Muay Thai on Tuesdays and Thursday mornings. In the process of achieving all of those milestones, Jack has also lost 35 pounds!

Coach Jack found out about The Academy by searching the internet and checking out a few other gyms in the area. But when he found The Academy, and got to know the staff, instructors, and other students, he knew it was the right fit for him. Before he started training he was diabetic and overweight, but now since he’s lost 35 pounds, gained muscle, and improved his cardiovascular conditioning, he no longer needs medication!

Now that Jack is a coach, we asked him what’s one thing he would tell a new student who’s just starting their martial arts journey, he said, “One of the hardest steps are the first ones. Keep going. No matter what goals one might have, as long as you keep going, those goals get closer every day.” As he continues moving forward, his goals for the future are to, “Continue to learn and be inspired every day, and to help others achieve their goals mentally and physically.”

As a student Jack is hard working, dedicated, and disciplined – 3 attributes of a great student. And as an instructor, Jack is patient and kind towards all of his students, and passionate about their success and progress. We are extremely proud and honored to have him as an instructor and active team member here at Team Academy.

Filed Under: Muay Thai, Student Spotlight, The Academy Pulse

Spring Condtioning

March 14, 2013 by Leave a Comment

Kickboxing MinneapolisConditioning is by far one of the most important aspects of training, and one of the most important attributes of a martial artist. While it’s important to spend time perfecting your technique, it’s equally important to develop and maintain your overall physical conditioning. Stamina and endurance are the primary benefits of good conditioning. Stamina is a natural response to training, or the ability to work over a period of time without getting fatigued. Endurance on the other hand, is how long you are able to sustain that work.

You don’t have to hurt in order to develop stamina.

We have a creed that we use in your training – Don’t Train Harder, Train Smarter. Always start your training slowly, learn how to develop stamina gradually. Whether you’re just starting your training or you’ve been training for years, it’s important to remember that it takes time to develop stamina and you can reach whatever fitness level you desire depending on your level of commitment and your consistency. It doesn’t happen overnight, so if you’re feeling discouraged or that you can’t keep up – just remember that it will get easier over time as you continue your training.

Doing the martial arts and “getting into shape” is thoroughly invigorating and fun when done right.

It will require some adjustments and some discomfort at times as your body adapts to the increased energy and work demands, but if you’re sore all the time, you’re not training smart. Remember, proper training is for the purpose of building your body and avoiding activities that will deteriorate or injure it.

The Cost and Demand of Training

Athletics/Martial Arts develops what it demands.

Development is precisely commensurate with demand. With no demand, there is no development; with small demand, small development; with improper demand, improper development.

Demand requires motive.

Without continual motivation to get you going, consistent training will be very difficult.

Motivation requires meaning.

The motivating factor corresponds to your goals; it must offer an improvement or benefit that you want.

Demand takes the form of progressive overload. 

By repeatedly and consistently asking yourself a little more than you’re comfortable with, a little more than you are capable of, you improve.

Progressive overload takes place in small increments within your comfort zone.

You need to stretch your comfort zone but not ignore it. By staying near the top end of your comfort zone, but within your comfort zone, you will improve at a nice progressive rate, and you will be able to continue training and improving for longer.

Development (through overload) require a tolerance for failure.

Development means there will be “little failures” along the way to your ultimate goal.

Tolerance for failure comes from understanding the natural process of development.

If your expectations are too high, you will become frustrated. Realistic goal setting develops patience. By being realistic, you will see failures and obstacles as stepping stones, not roadblocks to your progress.

So, as we get closer to summer, make sure your training program has a good balance of technique and conditioning so that you can shatter your goals!

Filed Under: Coaches Corner

Greg Nelson 7 “D’s” Of Success in MMA

March 12, 2013 by Leave a Comment

Learn about the Seven “D”s of success in athletics for combat sports & wrestling. With master coach greg nelson.

Podcast: Play in new window | Download

Filed Under: Fight Results

Coaches Corner: Seven Qualities of a Champion

February 12, 2013 by Leave a Comment

MN MMA News

The following 7 qualities we can improve to become Martial Arts champions. These same qualities can be related to our everyday pursuits. We all should keep this concept in mind when we are going about our everyday lives. Once we develop these 7 physical/human qualities we can improve the overall quality of our lives.

 

1. Quickness

As martial Artists we must be quick in kicking, punching, kneeing and elbowing, and in all of our defensive counters; this is essential for effective self-defense. In our lives we must be quick in thinking and making decisions, which means being alert so nothing passes you by. More over, in action, we need to get things done as soon as possible. It is important that we do not procrastinate by putting off til later what you should do today!

…be quick in thinking and
making decisions…being
alert…get things done…

2. Endurance

We must all be physically patient to continue our practice in the Martial Arts. The more we train the more our endurance and overall conditioning will climb. In life we, must be just as patient in pursuing our goals. We must develop a sense of perseverance and consistency in our pursuit of our martial art excellence and in every aspect of our lives. It is only with such discipline that we will succeed.

3. Timing

Good timing is crucial in executing our techniques and tools; it is necessary for all sports. In life, this translates into being punctual. Consistently being late is a bad habit that gets in the way of our true potential.

4. Power

Physical power and strength is a necessity in excelling as a Martial Artist. Understanding of power and how to apply it is the backbone of good self defense. In life, true power is found in knowledge and information. We have all heard that “Knowledge is power,” and this is for the most part true. However, just like power, understanding is not enough, you must be able to apply what you know. Without knowledge we are lost, with knowledge but no means to apply it we are still in a weak position. Only when we find out how to apply our knowledge do we have real power.

5. Balance

When we perform any movement we must be in good balance. This allows us to properly distribute our weight to ensure proper form and execution. In our everyday lives we must balance the wisdom and knowledge in our minds with the honesty in our hearts and the strength in our bodies. We must also balance our families, work, training, school,and personal lives. Power is found in knowledge and information.

6. Flexibility

We need to be flexible in order to perform more efficiently. We must also have flexibility of character. This means having tolerance for other’s opinions, being compassionate and humble.

7. Form

A technique with good form is a thing of beauty. In life, this is equal to having a good attitude and an upright and good heart. Strong in every area of life.

“A good man who is in the right and a keeps on a coming is a hard man to bring down”
     Unknown Texas Ranger

Filed Under: Brazilian Jiu Jitsu, Coaches Corner, Mixed Martial Arts, Muay Thai

Teamwork Makes a Difference

February 8, 2013 by Leave a Comment
MN MMA Team

MN MMA Team

Hey Team!

We’re already one month into the new year! This month’s topic is on teamwork. Here at The Academy, we know better than anyone, how important teamwork is to the success of our students, our fighters and to the legacy of this school.

Without a solid team to train with, it is very difficult to learn and progress to your full potential. It’s because of supportive teammates that we learn about our areas of weakness, we learn how to perfect our strengths, and we’re consistently held accountable for our progress.

After 20 years of business, we know that another key ingredient to a great team is quality students. Students that are dedicated, mentally strong, and have a genuine passion for the martial arts and fitness. We understand that not every that walks through our doors possess these qualities at first, but through their training here, it is our priority and hope that people gain these characteristics because of the teamwork they participate in every week.
So how does one become a good teammate?
This may seem like an easy question, but sometimes we can get so focused on our progress that we forget to help and contribute to the progress of our teammates at the same time. Sometimes it’s the other way around – we invest a lot in the progress of our teammates but don’t get constructive feedback in return. Other times we feel insecure about our skills, so we draw inward and feel apprehensive about training, and then we quit.

As coaches, we are here to tell you that being a part of a team starts with being a good team member yourself. Here are some words of wisdom to think about:

By pushing your teammates, you push yourself!
Whether you are holding pads, you’re sparring, or your doing a hard circuit in bootcamp, pushing your fellow teammates when they’re struggling is a great way to boost motivation and to help them get the most out of their class. It’s as simple as saying, “C’mon Jon, 2 more kicks!” Or “Let’s go Amy, you can do this!” These are simple words of encouragement, but when you feel like can’t muster the strength to do one more push up – and someone is there to encourage you, you usually push through and do it.

Accountability.

One of the major benefits of training with a team is that you consistently have people around you that can and will hold you accountable for your progress. One thing you can do to increase accountability is to make plans to train with fellow teammates outside of class. This not only increases morale and cohesion, but it betters your training and theirs.

Diverse training partners.

While it’s great to have people that you train with on a regular basis, it is also helpful to make an effort to introduce yourself and train with classmates that you haven’t met before, or with classmates that are newer to the program. Training with a diverse group of people allows you to receive feedback and suggestions from people who difference experience levels and different perspectives on training.

Regardless of where you’re at in your training, making it a priority to be a good team member as well as a good student is critical to not only your progress but to the progress of others. As you move forward in your training, keep this in mind at all times. You only have great things to gain from it.

Filed Under: Coaches Corner, The Academy Pulse

The What Wheres Whens & Whys

January 15, 2013 by Leave a Comment

grennelsonpodcast

Podcast: Play in new window | Download

Filed Under: Coaches Corner, JKD Kali, Mixed Martial Arts, Muay Thai, podcast

Student Spotlight: Jim Vang & Ben Lor

January 15, 2013 by Leave a Comment
Jiu Jitsu Minneapolis

Jim Vang & Ben Lor Earn Blue Belts

Congratulations to Jim Vang (left) and Ben Lor (right) on receiving their Blue Belts.

Jim and Ben are two of The Academy’s most dedicated students. They are always the ones that stay past the end of class to keep training and are never shy to ask questions to make sure they’re executing techniques correctly. They both have a deep passion for mastering jiu jitsu and we are so proud to have them training at The Academy. We look forward to watching them march forward on their journey to Black Belt!

Filed Under: Brazilian Jiu Jitsu, Student Spotlight, Test Results Tagged With: , , ,

Coaches Corner: Diet & Nutrition

January 15, 2013 by Leave a Comment

diet-nutrition-health-energy

Hey Team! Now that you have the knowledge and tools to set goals and stay accountable to achieving those goals, it’s time to discuss nutrition and weight management. Eating a healthy diet is essential to your training whether your goal is to become a fighter or to simply lose weight and get in shape. Just because you’re training on a regular basis doesn’t mean you can eat pizza every night, more about this is discussed on page 2, so hang tight! Remember, there is no one way to lose weight. It’s easy to get discouraged when it comes to dieting and nutrition. Everyone’s body is different. You have to try multiple strategies to find out what works best for you.

1. Portion control

This is one of the most important tools to be aware of at all times. If you’re consuming large portions of food, but not burning all the calories, your body will store the excess calories as fat. Try to eat 5-6 small meals throughout the day instead of 2-3 large meals, which will cause your energy levels to fluctuate too much. Eating small meals frequently will train your body to not feel hungry, and maintain steady blood sugar levels. Also avoid high calorie drinks like soda, high-sugar juices, and alcohol. Stay away from anything that contains high fructose corn syrup at all costs!

2. Control emotional eating

One common downfall people are met with is overeating when they’re stressed or tired. Instead of reaching for the potato chips at night, have a few baby carrots or an apple. Fruits and veggies contain lots of water and fiber, which help you feel full without adding extra calories. Additionally, fruits and veggies contain important vitamins and minerals that your body needs to repair and nourish itself. Training on a regular basis should help with managing your stress levels but properly refueling your body will help take care of fatigue and low energy.

3. Shop at the outer edges of the grocery store.

By shopping at the outer edges of the grocery store, you will find more fruits and veggies filling your cart. The foods you buy in the aisles typically have a shelf life of a few years, and that’s never a good sign. Because fresh food goes bad sooner, don’t buy in bulk. Buy what you need for a few days, and then head back to the grocery store and restock. If you’re thinking, “I don’t have time to go to the grocery store 3 times a week” then try to buy foods that last for about a week, such as carrots, apples, oranges, single serving yogurts, string cheese, and cottage cheese. If you want more detailed information check out the book Food Rules by Michael Pollen.

4. Start preparing your meals and cutting out pre-packaged, and processed foods.

Microwaveable lunches and dinners like Lean Cuisine are tempting because they’re fast and easy, but they contain lots of preservatives and are usually high in sodium. Try to eat foods that don’t come out of a box or need to be microwaved. Even though it’s more work, get in the habit of preparing your meals with real foods. For example, making a sandwich for lunch with whole grain bread, lettuce, a slice of turkey breast, and some cucumbers, is going to be way more nutritious that an instant, prepackaged meal.
Remember, if you have any questions or want more information about diet and nutrition talk to your coach. Never forget that we are here to help you!

Filed Under: Coaches Corner, Nutrition & Health Tagged With: , , , ,

Tips Of The Month

January 15, 2013 by Leave a Comment

Muay Thai

DSC_6843

VISUALIZATION

The use of visualization is a critical training tool that will give you a strong competitive edge over your opponents. When you visualize the strikes, evasions, and blocks of an opponent while shadow-boxing, you are conditioning your mind and body to react appropriately to future real life situations.  Whether you’re sparring someone in class, or defending yourself outside The Academy – this tool is essential for becoming a strong, disciplined, and talented martial artist.

 

Jiu Jitsu

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RELAXATION

One commonly made mistake in jiu jitsu is forgetting to breathe and relax. While you’re drilling or rolling with a teammate, pay attention to the parts of your body that feel tense and think about relaxing those muscles. Remember, jiu jitsu is not about how strong you are (although it helps), it is about using proper technique and leverage to pit your opponent’s own strength against themselves. Don’t make a habit of trying to muscle your way through or out of a move. Instead, focus on being able to execute smooth but powerful moves, which only come with persistent practice.

MMA

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TECHNIQUE

Whether your goal is to lose weight or to become a professional fighter, you cannot achieve either goal without focusing first on your technique. Proper technique is essential for executing moves effectively and correctly. It doesn’t matter how strong you are, without good technique you will find yourself getting beat by smaller, weaker opponents if you have poor technique. Develop your skills by dedicating yourself to your training (coming to class regularly), by setting goals and achieving them (see June’s issue), and asking your coaches for advice (we are here to help you).

Filed Under: Brazilian Jiu Jitsu, Mixed Martial Arts, Muay Thai, The Academy Pulse Tagged With: , , ,

Coach’s Corner: 5 Beliefs That Make You More Resilient

January 11, 2013 by Leave a Comment

fitness_classes_MN

Happy New Year Team! We are so thankful to start another fantastic year with all of you. We’re looking forward to another year of pounds lost, muscle gained, and more victories!

Today’s Coach’s Corner comes to you today from Inc.com magazine’s article on 8 Beliefs That Make You More Resilient, for you sake we’ve only picked 5 that we think are pertinent to our students. We’ve also added our own personal caveats to make them relevant to you and your training.

“Today’s success can breed tomorrow’s failure if I let success make me complacent about staying motivated and moving forward.”

When you have a great class, or you get an A on your test at the end of the month – definitely pat yourself on your back and give yourself the credit you deserve, but DO NOT let it lead to you missing your next class because you worked super hard the day before. Before you know it you’ll be back on the couch eating Cheetos! We have a saying here at The Academy, “GOOD, BETTER, BEST – NEVER LET IT REST.” This is a mantra that has allowed so many of our fighters to become champions and so many of our students to lose weight and get into the best shape of their life.

“I learn more from failure than from success. Failure renews my humility, sharpens my objectivity, and makes me more resilient.”

Success is great, but failures are what help us learn and make us better. When you have a class or a training session where you feel awkward, or you’re just not getting the technique down right – don’t give up. If you can’t do 30 flutter kicks this month, don’t feel embarrassed, work on them each time you come to the gym. Try to do one more than you did the day before. Let it be the fuel you use to do 40 next month!

“Goals that contain, “I’ll try…” are self-defeating. If I want goals that truly motivate, I use phrases like “I will” and “I must”.”
Having goals that start out with I’ll try assumes that you’re giving yourself room for failure! Instead, make goals that sounds like, “By next month I WILL lose 5 pounds.” Then make your action plan around that. Don’t give your mind the slightest notion that you might slip up. When it comes to health goals, like losing weight and eating healthier – adopting a do or die mentality is not that dramatic. Training down to a healthy weight and eating well will significantly decrease your risk of disease and promote longevity.

“What holds most people back is fear of failure, but if I don’t take action, I’ll fail by default, so what have I got to lose?”
Fear will define the limits of your life, guaranteed. Don’t let it hold you back from doing the things you want to do and accomplish. If you’re thinking about doing your first competition, but have never competed before – don’t psyche yourself out! Come to us for support – we are here to help you push through that fear and achieve!

“What I say reinforces what I think, so if something is about to come out of my mouth that doesn’t serve my purpose, I should simply keep my mouth shut.”
It does you no good to put yourself down or to put others down when they’re having a hard time. When you feel frustrated with yourself, pause  for a moment and remember that there’s no such thing as perfection – but there is progress. Remind yourself that you are better than you were a month ago and you will be better a month from now. But the interim is a time of inevitable frustration, don’t let that get to you. Instead of telling yourself that you’re weak and you’ll never reach your goal, tell yourself that you are stronger than you ever have been and you are going to crush this goal into oblivion!

Filed Under: Coaches Corner, The Academy Pulse
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