The Power Impetus: Strength, Conditioning, Performance Training and Combatives

A Video Analysis of the Muay Thai Roundhouse and the Kyokushin Karate Roundhouse

2008-08-19T10:53:00.002-06:00

Both are powerful and both have different attributes. The MT roundhouse is fast and powerful with a strong pivot and full commitment of the hips. In car terms, think GTO. The Kyokushin roundhouse has a more defined snap as oppossed to a more "straight" leg approach and comes in slower but with a lot of force. Think monster truck. Judge for yourself.

Kyokushin Roundhouse

Muay Thai Roundhouse

Non-Newtonian Fluid

2008-08-14T14:02:00.001-06:00

Corn starch + water = awesome

A non-Newtonian fluid is a fluid whose flow properties cannot be described by a single constant viscosity. Many polymer solutions and molten polymers are non-Newtonian fluids, as are many commonly found substances such as ketchup, starch suspensions, paint, blood and shampoo. In a Newtonian fluid, the relation between the shear stress and the strain rate is linear, the constant of proportionality being the coefficient of viscosity. In a non-Newtonian fluid, the relation between the shear stress and the strain rate is nonlinear, and can even be time-dependent. Therefore a constant coefficient of viscosity can not be defined. A ratio between shear stress and rate of strain (or shear-dependent viscosity) can be defined, this concept being more useful for fluids without time-dependent behavior.

The Big Myth

2008-08-13T23:23:00.001-06:00

A simple and concise message about cholesterol and fats:

Yori Nakamura's Lock Flows of Japanese Shooto

2008-08-13T23:15:00.000-06:00

Getting Off The Mat

2008-08-13T08:21:00.003-06:00

Richard Jensen's story was featured on ESPN and is truly a remarkable story. maybe it hits home because he is exactly my age but what he has overcome in his life and what he has discovered through training and discipline needs recognition. Richard Jensen spent 15 years of his life with a heavy meth addiction that drove him to commit heinous crimes and serve time in prison. He had thrown away any semblance of a normal and prosperous life for many years and then one day in prison, he received his awakening when he got a call saying that his mother was dying of cancer. He had made a promise to his mother that he would clean up his life and change everything. When he got out at age 36, he enrolled in the Clackamass Community College in Oregon and wound up joing the CCC wrestling team. The coaches and players didn't know what to think of this old man roling with the young men but Jensen showed determination and drive beyond what many could understand. He made it all the way to the National Tournament and even registered a pin there. Here is the link to the video >

When you watch it, listen to the intensity and emotion that rings throughout Jensen's voice and you can relate to the urgency for change that he struggles with, even today.

"I lived in a world of darkness for so long and this, today is so bright" - Richard Jensen.

A Father's Love

2008-08-12T08:29:00.001-06:00

Randy Pausch (RIP) - Really Achieving Your Childhood Dreams

2008-08-12T08:26:00.001-06:00

Great Pushup Variations

2008-08-12T08:25:00.001-06:00

Running and Reading - Will Smith

2008-08-12T08:23:00.001-06:00

Gator Wrestling

2008-07-14T10:16:00.007-06:00

As part of my campaign to do three new things every year, this past weekend I took a course in Gator Wrestling at the Gator Farm in the San Luis Valley, CO. It's the only known course available in the world. The course ran you through 4 different levels and sizes of gators starting with little guys and ending in the swamp with the sea monsters.

We learned to handle them and to grab them from their surroundings by pulling them backwards by the tail and then containing them first by putting weight and pressure on the neck and then lifting them up in a position which makes you safe and the gator calm. Each level was a new form of adrenal stress training where the people would literally be shaking with fear and adrenaline up to 10 minutes after their turn at the gators. My friend Steve Paul handled the gators well, even looking like he was throwing underhooks on the teenage gators in a classic Brazilian Jiu Jitsu fashion. It was like a ropes course on steroids from hell. An amazing time and a great experience, since we took the course, we are invited to compete in the Gator Rodeo where they time you to see how long it takes to bag the largest gator you can.

There were photos of a finger bitten off in the shop as well as stories upon stories from our instructor Jay Young, who did a great job scaring the pickles out of us and also teaching careful and safe methods of handling wild animals. The course was actually recorded by HDNews and it was a sight to see the cameraman, Matt, nearly crap his pants when our Instructor informed us that the swamp we were all knee and waist deep in were filled with 30 of the largest gators at the gator farm. Matt froze solid and I couldn't get the JAWS theme out of my head no matter what I tried. What an experience!

Here's the introduction to the first pool of gators that are only 2-3 long. There are snapping turtles and others gators and box turtles and fish in the pool as well.

Here's me with a youngster (5 foot tall) in the second gator pit:

Sprints 8 X 60/60

2008-07-03T10:49:00.002-06:00

So I've started the CrossFit Endurance regimen to my marathon training and learned a couple things already. First off, it is very difficult to just jump into hill repeats and sprint work and I need to ease into that kind of work but when I get in full motion with it I can easily observe the work it will do to my lactate threshold and VO2 max. Yesterday workout called for a 2 X 1.2 mile hill repeat with ample rest on the top and bottom of the repeat. I don't have hills that long neat me in the northside neighborhood of Denver but I found one to try and soon discovered that starting a hill sprint cold is not the easiest thing to do. I just ran up the steep hill that leads from the REI to my neighborhood and was gassed by the time I reached a 1/4th mile. This was the result of two things, I didn't give a suitable warmup and then I didn't develop a sustainable pace in the comfortably hard category. I struggle to learn my different paces and often go in too fast a pace for my body to sustain for more than a couple minutes. That's something I have to learn. The warmup is something I just have to do but I will add the CrossFit warmup to raise the body temperature.

So after that failed attempt at the hill repeat, I went to REI and COnfluence park and worked on developing a base level for sprint work. I did 8 sets of 60 sec sprint + 60sec rest. That too proves to be a great challenge to my lungs which burned and weased the entire time. My 60 sec rest soon became 60sec walk but that is something I can see improving soon. Overall I can see that this kind of work challenges the aerobic and VO2 capacity and still improves my POSE form. It's good work and a glad addition to my training.

Marathons, Endurance Training and CrossFit

2008-07-02T15:26:00.003-06:00

So I have embarked on training for the Denver Marathon in October. It started out as something I have always wanted to do. The extent of my running had been running the Bolder Boulder which suficed my itch for a while but like all things, I want to actually accomplish a dramatic feat and a marathon is exactly just that.

I ran a few races this year. Each doubling the preceding race in size. I ran the Metro State 5K with a terrible time. Then I ran the Bolder Boulder (10K) with my wife. Since we ran together, the major goal was to finish alongside her rather than trying to break any records. After that was the Rocky Mtn Half Marathon (13.1 miles). This one was a task that became intensely challenging after the Marine Hill near Mile High Stadium. Then my small stride was reduced to "barely jogging" status.

Well to be prope about all of this, I registered for the Denver Marathon and have embarked on a path to that race where I not only complete the race but also run it at a respectable time. That would take a drastic change from what I was currently doing. I constantly felt stuck to a jog pace and could not break out of it. It kept me a t a safe slow pace but I want to do better than that.

I looked to POSE Running to change it up for me. I did suffer from shin splints and a weird knee prior to switching to POSE but since have been relatively pain free. There are two issues still with me, when I run longer runs, my right rotator cuff feels greatly weakened. And on occassion, so does my left knee and/or left ankle. But I am figuring out POSE method pretty well. It's very hard to find a POSE coach in Colorado so I helped out my cause by acquiring gear that would help assist me in this. I first got a pair of Nike Free 7.0 from eBay. $50 plus shipping. Not bad and they served me well. I discovered with that pair that Nike's run small so the 9.5 Mens that I got really would be a normal 9.0 which is slightly too tight. Then I read in the XF Discussion Board of people finding Nike Frees in Ross stores. I combed the local Ross's and eventually found a pair of size 10 Nike Free 5.0 for $30. Score! It served well and was super comfortable. I also acquired the Vibram FiveFingers Sprints and Flows. These kept me in a good BOF position for the POSE pose and keeping the weight under my center of gravity became effortless.

So I embarked on a traditional marathon periodization plan for the Denver Marathon. I liked it. Things changed for me. I got up at 5:30 in the morning to run since it gets very hot in Colorado in the summer. I started building an aerobic base, but I realized that I didn't do anything that could better my pace and time. So I started doing some hill repeats and sprint intervals. Those prove to be very hard. I either picked a pace I could not sustain over an extended period of time or I simply gassed much quicker than I thought I would. I relied on various magazines and books I have been reading but I was facing major crossroads in my training. I was forgetting about CrossFit and specializing for this sport.

And that was not good. CrossFit got me into shape when I needed it to, for the World Championships in Stick Fighting and since I have been focused on this race, I seemingly have dropped it from my training regimen. It is too taxing to plan a run workout and crossfit in a two-a-day regimen for training. Then I found this article entitled "The New World Order for Endurance Training" where a CrossFit Affiliate and Iron Man triathlete has created a system that uses CrossFit and its metcon workout to increase the VO2 max and eventual aerobic capacity to withstand lactate threshold through an anaerobic means of workout. In this training protocol, you do the XF WOD and also the CrossFit Endurance WOD to compliment. he workouts are smaller and almost always deal with an interval training and sprint of sorts but it should all come together to build a complete athlete for marathon and gpp. I am adopting this with a hybrid plan as my training for the Denver Marathon.

My diet was also suffering on the run training. I read about glycogen stores and the necessity of carbs to replace lost glycogen stores before muscle tissue starts getting used. Prior to this I was follwoing a decent Paleo Diet regimen but to add some carbs destroys this model. I had worked to long and hard on building strength and power to willingly let it go now. XF, XFE and 80% paleo should help with all this.

Now my training regimen is established as this:
Mon - XFE (am), XF (pm at CrossFit Denver)
Tues - XFE (am), XF (lunch), Starting Strength (pm)
Wed - XFE (am), XF (lunch)
Thurs - XFE (am), XF (lunch), Starting Strength (pm)
Fri - XF or Starting Strength
Sat - Long Endurance Run
Sun - XF or Starting Strength

The XF workouts I will do are either the XF WOD or a short benchmark workout. The Starting Strength Program I will do includes back squats, bench, standing press, deadlift, power cleans, snatch, dips and pullups. I will occassionally throw in some gymnastics and kettlebell work. The XFE workouts should increase my VO2 max and I will add in a couple tabata rows and bikes since I have access to these as well.

My diet will remain at an 80% threshold Paleo Diet but healthier grains will be added. Primarily, avoiding sugar and processed and refined flours will be emphasized. I will be commenting on aspects of my training as well as the workouts I am doing for anyone interested.

The Muay Thai Lead Switch Kick

2008-06-26T18:24:00.001-06:00

Shoulder and Hip Mobility via Kettlebell

2008-06-25T13:28:00.000-06:00

Here's an example of some good KB technique:

The Denver Marathon Route - Oct 19, 2008

2008-06-13T13:26:00.003-06:00

Denver Marathon
Find more Runs in Denver, Colorado

So I just recently completed the Rocky Mountain Half Marathon which became a milestone for me. I had never run that distance before nor had I ever considered myself a runner. Running was always a punishment for other sports as opposed to being a sport itself but it was a personal and mental challenge that converted into a personal and mental victory. My time was humble but the very next day I registered for the Denver Marathon. I basically have 4 months to prepare for a race twice as long, but in the course of the year i have been doing that all along. First the Metro State 5K then the Bolder Boulder 10K then the Rocky Mountain Half Marathon (13.1 miles) and then the Denver Marathon (26.2 miles) in the fall.

The training hasn't come without injury. Two days after the Half marathon, I encountered a swollen ankle which still has not healed. it is weird to not train in anything for a week as I let the injury heal, but since it came significantly after the race, i can not definitely conclude it was a race injury. I can't tell if it is a sprain or a gout episode. The gout episode would be strange because I usually only get gout in my right big toe area and not the left ankle. My neck has also been suffering. The last 4 miles of the race were very difficult and it took a lot of trigger point self-massage to get it to feel normal, but in the end, the injuries are always worth it. I continually discover that I am capable of things I never thought possible. So can you.

Adam Bender - Inspiration For Us All

2008-06-12T08:16:00.000-06:00

Advanced Speed Bag Skills

2008-06-12T08:14:00.001-06:00

Some great applications in FMA with elbow destructions!

The World's Best Guiness Records

2008-06-12T08:12:00.001-06:00

Vibram Five Fingers

2008-05-30T08:51:00.003-06:00

My sister bought me a pair of Vibram Five Fingers for my birthday and they came in last night. They are a cut above true barefooting around which is not too socially acceptable. There is a great article "You Walk Wrong" which details how after 4 million years of evolution, the presence of cushioned heels and ultra support have changed the mechanics of how our feet were designed to walk and run. This is a premise on the POSE method of running that I am trying to learn.

My Review
I love these VFF's. I've been walking around in them and am very comfortable with walking in them. I am used to it and would consider myself a lifelong barefooter. It feels weird to first put them on because most people are not accustomed to separating their toes in a shoe but once they are in place, they actually feel...Perfect. Comfortable. Everyone who looks at them thinks they are black socks. I actually wanted the grey and yellow versions, but those were out of stock. These black ones remind me of a gnarly case of feet frostbite. Running in them will train your feet to run in the correct manner, on the balls of your feet or at least midfoot strike. If you run on your heels like 90% of all runners, you get a small shock that can go all the way up to your teeth. That is a good indication on the pounding force running has on the ankles, knees, hips and spine is you hell strike, soft cushiony heel support or no. They are fun shoes I plan to get a lot of use out of. I don't think I will be running in them in the Rocky Mountain Half marathon next Sunday since I have to train muscles in my toes, feet, ankles and lower calves to really get the right mechanics going, but I will start to run smaller distances with them. You will get a lot of looks and comments on them!

Evening Run - Sloan's Lake

2008-05-29T09:27:00.003-06:00

As part of the prep for the Half Marathon, I ran part of the route which goes through my neighborhood on the northside of Denver. I casually ran from my front door out to Sloan's Lake and through part of the route just west of Mile High Stadium. When I was done, I checked my Nike+iPod and it stated I hit a PR mile time for the 4.5 miles I ran of 7:48/mi. I was floored and so pleased because I didn't even attack the course and my previous PR was almost two minutes slower. Turning corners on progress feels amazing!

Bolder Boulder 2008

2008-05-29T09:16:00.004-06:00

The race celebrated its 30th Anniversary this year in the traditional Memorial Day run. It is slated as the largest 10K (6.2 mile) race in the world with over 50,0000 people registering for it. It is part serious high altitude race and part circus. The winner of the race was a Morrocan that won it for the second year in a row with a phenominal time of 28:42. We didn't run that fast. I ran the race this year with my wife, Sana who was tackling the BB for the first time. I couldn't have been more proud of her, who finished the race without stopping or walking. That is a great victory both personally for her and as a good bonding event for us as a couple. I felt great throughout the race, albeit that I was running at a slower pace but still, the heart rate stayed steady and by the time I crossed the finish line, it had even lowered to 125 bpm. My next challenge comes in a week and a half where I tackle the Rocky Mountain Half Marathon, which will be a big pill for me, personally and fitness-wise.

The Mechanics of the Muay Thai kick

2008-05-29T08:51:00.001-06:00

Lance Armstrong's 4-Step Comeback Plan

2008-05-29T08:41:00.003-06:00

Alwyn Cosgrove posted this useful bit of information on his blog.

Lance Armstrong Reveals His 4-Step Comeback Plan

Step 1: Don't live in denial In January 1996, I was coming off my best year in cycling. Suddenly, at age 25, I learned I had advanced testicular cancer. I was given a 50-50 chance of survival and virtually no chance of ever cycling, racing, or competing again. I found the best doctors I could and dealt with it head-on.

Apply it: Confront the reality of your situation. Pretending a problem doesn't exist means you'll never conquer it.

Step 2: Come back from your low point. After cancer surgery, I was at the lowest point of my life, physically and emotionally. But to me, it was all upside from there. That's where the comeback began. When you're at that low point, stop and cherish it because it feels so good to come back.

Apply it: Character is built by picking yourself up after a setback. Don't limit yourself by focusing on prior obstacles. Turn your struggles into fuel for your successes.

Step 3: Surround yourself with a good team. I believed that when I announced my comeback, I would be in demand, but the top offers never came. I joined the American cycling team-- we had to revitalize our focus, formulate a strategy, and train hard to win.

Apply it: The right people make all the difference. Seek the guidance and support to turn your situation around. Don't be afraid to reach out.

Step 4: Face new challenges. After riding for 20 years, I'm heading out into the world to find new horizons. I'm facing new challenges that make seven Tour wins look small: being the best father and advocate I can be. I love a good fight. Let's face our challenges together. I'll ride right alongside you. We all have good fights we need to fight.

Apply it: Comebacks evolve and take time and work. New challenges always arise. Don't back down from the fight to improve your life. Only after we overcome life's strains and difficulties do we truly appreciate the unprecedented highs.

--

Paul Vunak

2008-05-26T21:13:00.001-06:00

BJ Penn Vs Sean Sherk Strike Breakdown

2008-05-26T20:59:00.003-06:00

If you have not seen fightmetric.com, peep that sight, it's amazing the analysis report the do for mma!