Rank Testing: Getting Ready to Show Off Your Skills

The rank test is the means in which you advance at the Academy. It is a test of your knowledge, skill, and over-all conditioning. It is also the time to show off what all of your hard work and dedication has developed.BJJ Belt Testing

Your test is broken into two broad areas: the monthly Test and the Rank Test. The monthly Test is a chance for you to get to demonstrate the techniques, drills, and training methods you have worked on for the past several months and have an instructor one-on-one to show you how to do them better. During the monthly Test you will also be given pointers and tips on how you can better prepare for your rank test.

The monthly test is also the time your instructor will see if you are 100% ready to test for a new rank. Not everyone earns enough grade points to rank Test. If your instructor feels you should wait a month to cleanup or learn some of the required techniques or skills, then take advantage of that extra month to improve and work the new things you’ve just learned. If you earn the required grade points  you now will have several weeks to work your skills and condition yourself for the Rank Test. The Rank Test is the time to show off your new skills. It is also a test of your overall physical and mental conditioning.

The Rank Test is the time to demonstrate your ability to perform your techniques in a training format; primarily, the Thai Pads. You will be showing your ability to hit the pads AND hold the pads. It is a test of your ability to train the techniques required for your new rank. The Rank Test is also an intense test of your conditioning.  You will be stressed, get tired, and know that you definitely earned your next rank.

Getting Ready

1. Know your required techniques. If you don’t know them, ASK. Your instructors are here to teach you what you need and want to know.

2. Know the Thai pad drills, and how to hold the pads for the drills and techniques during the month you are testing for the next rank.

3. Be in condition. You have to train for your Rank Test (it will be tough).

4. Take advantage of open training times. Train on the bags or with a partner. Doing this will improve your skill dramatically.

5. Get private instruction from an instructor of your choice to work on exactly what you need to.

Coaches Corner: You Are Not Your Weight

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Gluten free. Paleo. The Juicing diet.  Calories in, calories out. Atkins. There are diets for every type of person.  If you find one that you can live with, you’ve found a key to a door that most people bang their heads against until they shuffle off this mortal coil.  Learning what it takes for your body to shed poundage can be daunting. Oh, and before you get excited, I have no diet tips for you.  The only person who can figure out what works for you is you. So what the hell is this about? This is about the realization that your weight is entirely under your control and has nothing to do with your personhood. I know what you’re sarcastically thinking “Oh I never realized that before; thanks Coach Jerkface.”  Ok. Ok. I’ll frame it a different way. This is about how I realized that my weight is entirely under my control, and I’d like to share my thoughts. 

  Instead of saying “I’m fat” or “I’m skinny,” fighting caused me to use phrases like “I’m fat right now” or “I’m skinny right now.” I began speaking (and thinking) in terms of changeable circumstances under my control that had nothing to do with who I am; only what I am currently doing. A person’s body is reacting to its environment (one’s actions), not simply being fat or skinny on its own. Clearly everyone knows this, but once you start changing your thoughts and speech to view the number on the scale as unfixed, it allows you to take ownership of it. If you are unhappy with it, change it. If you don’t really care, own up to that too. Either way, it will be a weight off your mind. Am I going to end this with a pun? I think I am.  -Coach Jerkface out.

 

Coaches Corner: A Warriors Opinion

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Life is a struggle for survival, for success and to be the best that you can be. Life is a battle, a personal ‘no holds barred’ ring fight; however, it doesn’t need to be this way. We don’t have to go through life kicking, screaming and pissed off at everything. In all of us there is a warrior. Notice I said warrior, not a fighter. 

 

A warrior is calculated, cunning and ready, a consistent, persistent, creative and hard working individual who does not give up when trouble arises. A warrior learns from everything he/she can – the good, the bad and the ugly. A warrior is guided by principles and driven by beliefs. The warrior dedicates to absolute competence. Are you warrior material? Of course we all are; however, it takes some longer than others to take the bull by the horns and start kicking some butt.

Motivation
What motivates you? When I teach and train, the primary motivating factor that drives me is the quest to find my limits, or those that I’m teaching – and then go past them. I don’t try to find how little I can do to get by, that gets you hurt. Instead, I become the “creative and hard working individual” and push myself, physically and mentally. In doing this, I continually learn where my current limits are and ways in which I can surpass them.

The only true way to find your limits and discover new things about yourself is to simply go for it. Experience is the ultimate teacher. Don’t put limitations on yourself based on opinions, doubt or fear. In my experience, I have found that nearly every limitation I have was created in my head. Through years of training in gymnastics, wrestling, martial arts, competitive ring fighting I have had to constantly look at my own personal limitations. And through doing this I have found that there is almost no realistic goal that is impossible to achieve, unless I have made it that way in my mind.

If I work hard, push through barriers,Motivation_AWarriorsOpinion become creative and daring, and push forward one step at a time I find that I am able to do whatever I set out to do. And for me the hard work, the creativity and daring, the planning and then seeing through the plan is my motivation. And once I have achieved a goal, another goal is put in its place, even as simple as improving on what I have just accomplished.

Now it is your turn to figure out what motivates you, and then activate it.

The little failures others call “defeat”

What is defeat? A definition I found most effective is when the word is broken down into its two root words: de, in Latin means “to go from,” and feat, an English word meaning “accomplishment.” In my athletic career and personal training regime, there were many “accomplishments” that I had to “go from” temporarily. I was derailed, not destroyed. I was bruised, not broken. I may have lost a battle, but I lived to fight another day.

One thing I hate about what outsiders see as defeat is the implication of loss; the defeated have been beaten down and overcome. We see this most blatantly in ring fighting where the crowd views a defeated fighter as “beaten”and “lost”. They criticize and say how the fighter should have done this or that; even say how they could have done better. When they themselves are ”those cold and timid souls who know neither victory nor defeat.” They understand nothing about the preparation: the physical, mental and emotional battle that happens; before, during and after the actual “experience.” The “experience” that is worth a 1,000 hours of training, that is real world and in real-time, has no substitute. In the warriors mind, the training has been a great learning experience.

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To a warrior, defeat is a temporary condition that will motivate them to push a little harder, look a little deeper, plan and prepare a little smarter; in the end, will enable them to bash future obstacles out of the way. If you stop before all your little “defeats,” you will never overcome all of your internal limitations. You are all in your own battle, your own training “ring fight.” Some days there may be some accomplishments that you will have to go away from. This is where you regroup, kick yourself in the butt and go for it again. If you continue to train and push forward long enough, and refuse to give up, you will be able to overcome your self-imposed limitations,and reach your goals. Your personal victories may not put you in the lime light. If you continue to push yourself to the best of your ability, and overcome the obstacles in your way, you will be a winner.

The Bottom Line
If your ultimate goal is to be the best that you can be in your career, personal life and/or training, you have got to be: tougher, more motivated, and more focused than anybody and any obstacle that might be in your way. Your goals must be as high as the stars and you must be willing to get down and dirty doing the work that victory demands. You must knock out laziness, weakness, complacency and self-imposed limitations. A warrior starts every new day with vigor and optimism, and hits their training with joy and disciplined devotion. To succeed, you must accept the plain and simple truth – Life is a battle, a war, if you want to win you have to give it all you can.

Remember: Good, Better, Best – Never Let It Rest.

Student Spotlight: Jeremy Allinger

Jeremy began training in 2013 at the request of his doctor.  His goals were to get in shape and lose weight. To date he has lost over 70lbs by training in Muay Thai and Brazilian Jiu Jitsu!  In addition, he has found that the martial arts training has helped develop self-confidence and problem solving skills.

Jeremy’s son Quinton was diagnosed with Leukemia in 2014.  If you see Jeremy’s bright orange gloves, you might want to know that orange is the color for leukemia awareness. He wears the gloves as a reminder to himself how he and his son are fighting together for health and energy.  We are proud of the positive effect training has given Jeremy and his family. Way to go Jeremy!Image

Ippon Judo

evolution_kanoDuring Japan’s Tokugawa period (1603-1867), jujitsu schools focused exclusively on training for combat and specialized in particular methods of fighting such as striking, throwing, choking, joint locking, etc… Recognizing a need for a martial art that could be practiced not only for self-defense but also for self-cultivation and the betterment of society, Jigoro Kano established Kodokan judo in 1882 as a modern martial art based on scientific and educational principles. In developing judo, Kano’s aim was to develop a style that promoted physical training, mental training, and ethical training. The two methods of instruction in judo are kata (forms) and randori (free practice), with randori being further sub-divided into tachi-waza randori (free practice involving throwing only) and ne waza randori (free practice involving grappling only).

Tachi-waza randori is a crucial element of judo training and occupies a third of each practice at Team Academy Judo. Through practicing tachi-waza randori, judoka improve functional strength and stamina (physical training), develop strategies for attempting particular throws in particular circumstances along with the timing required to execute throws (mental training), and they cultivate character by employing virtues associated with judo training (ethical training). The ethical aspect of judo is often overlooked, however when judoka are learning to face their fears, when they are patiently taking falls for a partner who is learning a technique, when they tailor their efforts during randori to match their opponent, they are doing more than getting a good workout; they are becoming better persons, which was Kano’s ultimate aim in creating judo.

To incentivize judoka to practice regularly and make continual progress, Kano also introduced shiai (competition). There are several ways to win a match: by throwing, by pinning, or through submitting by choke or armbar. However, the ideal way of winning is by throwing for ippon (full point), which immediately ends the match. It corresponds to a knockout in Thai boxing  or a submission in Brazilian jiu jitsu. Scoring ippon means the winner threw with complete control, full force, and threw his opponent squarely on his back. At Team Academy Judo, judoka train with an aim of perfecting technique and developing strategies to score ippons in randori or shiai. In short, the judo we practice is ippon judo.

Coaches Corner: The Heart of the Athletic Experience (part two)

Kickboxing Minneapolis MN

Minneapolis Kickboxing

Almost everyone tries to Thai kick with all their power, when they first learn the kick. In trying so hard they flex the wrong muscles, miss time their focus, drop their hands, and twist and torque their bodies the wrong way, all while getting really tired – really fast. You will hear the instructor say “relax, just let the body do the work.” The hardest kickers realize that less effort can create more results. A smart athlete/martial artist trains with a relaxed and naturally progressive approach while working at a high intensity and quality pace. In this way, they can train hard on a consistent basis, achieving a kind of a “runner’s high” not just in rare exceptional training days, but every time they train. They avoid pressure and burnout that accompanies a stressful approach to training.

The Cost and Demand of Training

• Athletics/Martial Arts develops what it demands. Development is precisely commensurate with the demand. “With no demand, there is no development; with small demand, small development; with improper demand, improper development.

• Demand requires motivation. Without continual motivation to get you going, there can be no consistent training.

• 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 and progressive rate, and you will be able to continue training and improving for longer. The key here “Don’t just train harder, train smarter.”

• Development (through overload) requires a tolerance for failure. Development means that 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 in your training demands you will see failures and obstacles as steppingstones not road blocks to your inevitable progress.

Training progressively develops you through gradual increases in your personal demand. If realistic and gradual demands are placed on the body it will develop. Within its natural capacity, the body will adapt to demands made upon it. It is important that you learn and develop a little every day. Realize progress is mechanical: If you practice something over and over with attention and commitment to improve (quality repetition), you will surely improve. Anyone who practices over time can become competent, even expert, in the martial arts.

“Life was never meant to be a struggle;
just a gentle progression from one point to another,
much like walking through a valley on a sunny day.”
-STUART WILDE

Coaches Corner: The Heart of the Athletic Experience (part one)

Judo MinneapolisIn the quest to be the best that you can be, it is all too easy for us to fall into tunnel vision in which new ranks, techniques and victories become the goal of training; but if we focus too much on striving, we may forget what we’re ultimately striving for – to feel good about ourselves, for recreation, to experience happiness, to reach our potential in the physical and mental arena. It is important that everyone understands you should not dedicate your life to your training but dedicate your training to your life.

Train vb 3a: to form by instruction, discipline, or drill b: to teach so as to make fit, qualified, or proficient 4: to make prepared (as by exercise) for a test of skill 5: to aim at an object or objective: DIRECT <-ing every effort toward success>

Training n la: the act, process, or method of one who trains b: the knowledge or experience acquired by one who trains 2 the state of being trained

These are the definitions as given by “Websters Ninth New Collegiate Dictionary” it is indeed satisfactory and includes many key words such as discipline, drill, make prepared, and aim to name a few. When I use the term training I refer to an intensified quality of attention, along with a consistent and sustained commitment to refine and improve our chosen endeavor. This type of training approach, if truly applied, will cross over to nearly every area of our daily living. There is an old Japanese saying that embodies this mentality, “A master will show himself in every action.” We continually practice our martial arts, but how many of us still practice our handwriting?  How often do we fully jump into our everyday activities showing ourselves in every action?

Training, the heart of the athletic experience, can be represented by a cross country journey. The final destination represents our “best that we can be.” Wherever you are on your road, it is wise to have a map of the trip ahead of you – a way of seeing where you are compared to where you want to be – a view of the potential detours and road blocks and the effort that will be required to reach your destination. A realistic vision and a deep
understanding of your potential will allow you to choose the wisest course and the best way to train for it. It is most important to know that from a good beginning, all else flows.

Just Do It
In Judo, he who thinks is immediately thrown.

Victory is assured to those who are physically and mentally nonresistant.

ROBERT LINSSEN

Most athletes/martial artists commonly resist the natural way the body works by trying. In everyday simple activities like walking around, taking a shower, driving a car; we don’t have to try to do these things, and we perform them easily and naturally. But when we are about to begin something that we feel is quite challenging – we begin to try. To illustrate how trying too much changes the way we look at things consider walking across a balance beam a couple of inches off the ground. Easy, right? Now put that same beam up at about fifteen feet with a lot of jagged rocks under it.  Suddenly you begin trying very hard, you get tense, and the same balance beam becomes very difficult to walk across.

Whenever we start to try, we tense up too much, we fight our own bodies, tense the wrong muscles, think too much and therefore go against what we want to accomplish.

The Heart of The Athletic Experience: CONDITIONING

 

Conditioning is by far one of the most important attributes that a martial artist can possess. The most proficient martial artists spend a lot of time training. No athlete has ever become an expert without investing time and energy.

Unfortunately, in most martial arts schools the most important element of the martial arts is neglected – attribute development. Too much time is spent developing skill in techniques and not enough in actual development of the attributes that will make those techniques actually work.

MMA Minneapolis - Sean Sherk UFC

 

Practicing your technical skills is important, but so is the development and maintenance of your over all physical conditioning. Training is a skill of disciplining your mind, practicing proper technique and developing a conditioned body.

Stamina and endurance are the primary benefits of good conditioning. Stamina is a natural response to training; therefore, it is not necessary to spend time developing it before you begin training in the martial arts – it will be developed. In its own way, stamina- or the ability to work over a period of time – is a natural product of your training, so just let it happen.

To get into shape takes time, but not as much as some of you may fear. Lawrence Morehouse, a UCLA researcher, along with other colleagues found that in six weeks of inactivity, you can lose 80 percent of your conditioning – and in six more weeks of progressive training, you can also regain 80 percent of your peak condition. That is only a month and a half of smart, consistent and progressive training.

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

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We have a creed that we use in our training – Don’t Train Harder, Train Smarter. Always start your training slowly, learn how to develop stamina gradually. You’ll inevitably reach whatever level of fitness you want, depending on how smart and consistent you continue progressive training – not how fast you do it. Doing the martial arts and “getting into shape” is thoroughly invigorating and fun when it is done right. It will require some adjustments and even some discomfort as your body adapts to the increased demand, but if you are hurting a lot, 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.

Coaches Corner: The Mental Edge

Developing yourself to your potential in the martial arts, or athletics is the sum total of many physical attributes, techniques, and training methods. The deciding factor in reaching your potential primarily revolves around one factor– “mental attitude.” This is often the missing piece in many people’s lives, even highly talented athletes and martial artists.

AMentalEdge_Blog_Pics an athlete for most of my life,I have seen extremely talented individuals fail when they were faced with less talented, but highly motivated and mentally tough adversaries and/or teammates. One of the major themes of training in any program at The Academy is self-defense and developing the mental edge and attitude that can be built through the physical demands of hard training and conditioning. The tough training sessions are not simply to develop strength, endurance, speed, power, flexibility, and overall conditioning, as much as it is to develop a strong mental attitude. Hard physical training over time begins to develop a person’s mental attitude and in time the mental control we have over ourselves.

You will find that the physical aspects of training are relatively temporary. Take time off and see what happens to your endurance, flexibility, and strength. These attributes will stay with you as long as they are maintained through training. Your fitness level rapidly declines when your training stops. Your endurance and strength will drop back to the level of when you started your first class in a matter of weeks when your training stops. However, what does stay with you is the mind set of winning, that “no quit” attitude. This is the reason behind our physically demanding classes and tough testing standards. I read and watch many things that center on success as a teacher, coach, and competitor (all are very different in function). One of the greatest no-nonsense football coaches of all time has to be Vince Lombardi.

Pic from http://www.vincelombardi.com/

Pic from http://www.vincelombardi.com/

During the 1960’s; the Green Bay Packers, under the guidance of Coach Vince Lombardi, were unrivaled in professional football. Lombardi was successful because he understood what the difference was between winners and losers. It wasn’t skill, physical talent, strength, or speed, but rather it was his players’ mental attitude. He built a desire and a will to win. The team’s training developed a positive” attitude that showed in every game. He said, “All the rings and all the money and all the color and all of the display, they linger only in a memory. But the spirit, the will to win, the will to excel. These are the things that endure and these are the qualities, of course, that are so much more important than any of the events that occur. I’d like to say that the quality of any mans life is a full measure of that mans personal commitment to excellence and to victory, regardless of what field he may be in.”

It’s all about a healthy attitude to be the best you can be. One of the main ways to develop the “mental edge” is by the constant reinforcement of succeeding at hard training sessions and tests. Training is not about easy workouts and pampering our students-it’s about physically demanding workouts that tests not only your physical capabilities, but, really your mental toughness and fortitude. The bottom line is that a coach or instructor can guide you by telling you what needs to be done and how often to do it. But you have to want to do it. Only the positive mental attitude to succeed will allow you to go to the Academy when you think you’re too tired to go to class, and help you avoid or bash through the many obstacles and distractions that will get in your way.

MentalEdge_Blog_Pic_2Being in shape and fit is about NOT GIVING UP, and this is key to your success in everything worth your time. The winner of any event, be it a self-defense situation, competition, your next rank test, or a personal goal, is not necessarily based on talent and not always the fittest or strongest, but the one with the strongest mind, the mental edge, who is committed to excellence.

5 Ways To Spring Clean Your Diet

diet-and-nutrition-food-mnHey Team! We don’t need to tell you that this winter has been a doozey, but hopefully by the end of this month we’ll have May flowers to look forward to. 

This month’s issue we walk to go over ways that you can “spring clean” your diet in time for summer. When the weather is cold and gray, we have a tendency to settle for meals that make us feel good, and not necessarily good for us. 

Here are 5 tips to spring clean your fridge and pantry to get ready for summer:

Donate unhealthy/non-perishable food to a food shelf.


Go through your pantry and get rid of all those chips, salt snacks, and boxed processed food out of your pantry. Donate it to a food shelf so you don’t have to totally throw it away. You don’t want to eat anything that has an expiration date of 2 years – it’s not really food if it can stay edible for that long.

Get rid of any anything that may has expired.


Sometimes we have things like ketchup and mustard that sit in the fridge for heavens knows how long. Sometimes there’s that leftover spaghetti and meatballs that ends up turning into a science project at the back of the fridge.

Clean out your freezer.


Many people are big fans of freezing a lot of things for easy meals. Now is the time to go through your freezer and get rid of any meats or boxed items that may have expired. You may think, how can frozen food go bad? Freezing food for extended periods of time (over a year) can cause freezer burn and degrade the quality of the food. If it’s expired or been in there for over a year, toss it.

Start shopping on the outside of the grocery store.


That means add more veggies and leafy greens to your diet. Make sure you have more veggies than fruit in your shopping cart. Fruit is good for you, but it still has sugar in it. Make a commitment to eating at least 1 salad a day, whether it’s for lunch or for dinner. 1 salad a day will keep the boating away!

No more boxed or frozen meals!


Stop being lazy and buying pre-packaged microwavable meals. These are highly processed, high in sodium, and just plain bad for you. Make a commitment to yourself and your family to make fresh meals with REAL ingredients. You don’t have to always buy organic, but buy food that will actually go bad. If that means going to the store twice a week so be it. Don’t have time? Make time. You should always have time when it comes to your health and well being. 

Eating well is the first step to getting in shape and staying in shape. You’ve heard us tell you before, working out a lot isn’t enough to stay fit. You have to feed your body the right nutrients to maintain your energy and muscle growth. 

Have more questions about eating well? Don’t hesitate to talk to your coach. We are here to be a resource to you whether it’s on or off the mat.