Combat Bahamas

Pertaining to the seminar tomorrow please bring what gear you have mainly: gloves*, wraps, shin guards*, mouth guard and cup. The items with an asterisk (*) are a necessity. Also bring towels and a water bottle. Water and other supplements will be provided at the event. I encourage everyone to attend.

Our students from Bahamas Kodokan Judo and Japanese Jujutsu are starting to be concerned for your answer about The Bahamas Judo Federation. We already know the President does not have that authority, neither does the Director. We were in the United States Judo seminar, and Omari was there. Everyone was impressed that we were not from The Bahamas Judo Federation. I was in Cuba to ask if my clubs could join The Cuban Judo Federation and they were very curious why we want to do that. We tried to go last summer to the seminar in Tokyo Japan. They cannot believe we are practicing Judo but are not a part of The Bahamas Judo Federation. Now we are trying to join the USA Traditional Kodokan Judo, and they are very much willing to help us. Our sponsor is very disappointed that you are making this so difficult, when it is so easy to do. I am inviting WHOEVER is responsible for us to join the federation to my class. Also I noticed that the judo clubs from Turks and Caicos are a part of The Bahamas Judo Federation. Why are they and not us?

Soon Bahamas Kodokan Judo will have an afterschool program, and unfortunately, I will have to explain to the parents that we are NOT under the umbrella of the federation. I have Permanent Residence, but I am willing to join The Cuban Judo Federation. But my students need to join a federation! So please can you assist me in this very important matter. That would be greatly appreciated.

CombatFit program is now at Cross Training Martial Arts and Fitness Center! Fire Trail Rd, Mon, Wed, Fri @ 7pm and Sat at 8am!

Specific Metabolic Conditioning

Juan Carlos Santana, MEd, CSCS

How many times have you heard the old cliché, “I’m starting a jogging program to get in shape”? Or, how many times have you seeing soccer, or football conditioning programs begin pre-season training with 2-5 miles runs, 3-5 times per week? Most coaches, trainers, athletes, weekend warriors and fitness aficionados still prescribe “long steady distance” (L*D) training for ANYONE trying to create a “training base”. You can see this when football player, regardless of position, are asked to run the famous 12 minute run for maximum distance, or 1.5 miles for time. All in the name of showing the athlete’s ability to successfully engage in strenuous practices, “to be in shape for camp”!

To those of you who thought running long distances was the best way to get “in shape” for sport participation, I introduce you to the concept of specific metabolic conditioning (SMC). The concept of SMC is centered on the training theory of specificity. Specificity dictates that you adapt to the specific demands of the training stimulus. If you train long and slow, you increase your endurance at slow speeds. If you train for fast repeated sprints, you increase your ability to repeat sprints. What you train for is what you get – it’s that simple!

To properly prepare someone’s metabolic machine for a specific sport, one must first look at the physiological demands of that sport. This is often referred to as a “needs analysis”. What is the work to rest ratio? What are the distances covered at one time? How many and what kinds of changes in directions are necessary in a work bout (i.e. play, point, exchange, etc.)? How often do the changes in direction take place? How much and what type of strength is needed? Is the sport power or strength dominated? What kind of body positions does the sport require (i.e. the activity’s biomechanics)? These are just some of the questions that must be answered in order to prepare a “common sense approach” to metabolic conditioning.

Let’s look at some very general guidelines for most field, court, racquet and combative sports. These sports require near maximal intermittent work lasting under 5-7 sec, followed by 15-30 sec of light recovery work. This work to rest ratio of approximately 1:4 can last for 2-5 minutes and is usually followed by some kind of rest period that can last 30 seconds -2 minutes. Most distances covered in these sports are less than 20 meters with 2-10 changes in direction per work bout. Does this sound to you like long distance training? It shouldn’t, because it’s not!

Most sports are power dominated; they use short high intensity intervals. Their quick bursts of action require immediate fuel, thus they can’t rely on aerobic metabolism to provide their high rate of energy demand. Short, high intensity intervals and require the ability to quickly restore immediate energy supplies so that another burst can be performed. Furthermore, in rare instances when high energy is required for about a minute, lactic acid must be buffered, removed and used for energy. If lactic acid production becomes excessive, it will shut down muscle contraction and you will stop, or slow down, what you are doing! Both, the ability to quickly recharge the immediate energy stores within the muscle, and to buffer lactic acid, are NOT improved significantly by steadily jogging a few miles! If you want to create these very important adaptations remember “specificity of training”; train in repeated, short and intense bursts with incomplete recovery – the way it happens in most sports!

For the fight fans out there the age old argument of early ref stoppages. Was this fight stopped too early? Or did the ref do his job? Thoughts an opinions...

Kotetsu "No Face" Boku vs Zorobabel "Zoro" Moreira On 6 Oct 2012 at ONE FC: RISE OF KINGS, history was made as the first ever ONE FC Lightweight World Championship title bout was fought in the sold out Singap...

Today's CombatFit work out is going to incorporate TRX bands, dumbbells and medicine balls! All fighting movements and 5 rounds of ass kicking fun!

Come and get fit like a fighter!

If you can't come to us, we can make a specific routine for you! Just sit and let us know your goals and we will go from there!

The program is back and better! Starting Tuesday 7:15pm at Global Fitness and Wellness Center, Bay St.

Combat Fit, MMA Fitness Classes!

Tuesday and Thursdays 7:15 at Global Fitness and Wellness center, The return of CombatFit! There will be a Saturday class, let me know which time on Saturday morning works for you!

Working on a new schedule for the CombatFit class at our new home Global Fitness and Wellness Center. Stay tuned....