Oregon MMA Kung Fu & Jiu Jitsu

Leighton Broke her arm last week on a motorcycle… she already had surgery and is kicking today (her legs aren’t broke :-)

leighton your a bad ass, I’m glad your best friends with my daughter (dojo kids are just built different).

James and Kera your amazing parents… love your guys attitude.

Teach your kids to find a way to train. Mental toughness matters more than anything.

Can’t punch with your left use the right.

Can’t use hands, use your feet.

Imagine your 13 year old daughter throw a heavy overhand like this… how safe would that make you feel as a dad. (She’s got a bada$$) arm bar as well!

Proud of you Miss Leighton!

Got a daughter you’d like to train go to dojostrong.com sign up for our 100% risk free trial just like Leighton did (heads up our dojo is full but we do have a waiting list.. you can join)

Teach your son how to throw a punch, to open a ladies door, to be humble when you win 🏆 how to stand tall when you get an ass beating, to be a business-man, change a diaper, comfort the elderly, to question everything and how to cook a great steak.

I used to have crazy back pain when I was in my 20’s. I remember bending down to pick up Emmy Jane.. my new born daughter in her car seat and my low back screamed at me. (That moment I said fk this.. I’m done … this is enough)

Obviously what I was doing wasn’t working.

(I was ego lifting and not lifting for lifestyle)

It was one of the best things I’ve done in my life.

Fast forward 15 years…

I’m grappling that very same daughter …

this time emmy Jane is close to 150lbs and I am back extensioning her off the ground :-) with zero pain anywhere in my body.

lifestyle strength is a cheat code and some exercises are worth 10 times more then others.

Back extensions are on the top 10 of the list for me.

Here’s the Details I focus on the lift:

45 degree machine
Toes outward
Chin tucked
C shaped spine.
Sets 5
Reps 25

Drop weight and finish with bodyweight if you die a horrible death. Have fun

Linking strikes to back attacks is one of my favorite
things to do.
The amount of control and safety you have once your on someone's back is insane.
Here is me doing a simple 3 piece combo linking it to an arm drag and adding a power slam and arm bar.
Rep this out so you don't even think about it.
Heck I've drilled this so much...l can't shake someone's hand or hug a friend goodbye without politely telling my internal thoughts
NOT to strangle my friends right now...

Interested in training? We’re full right now but you get join the waiting list at Dojo Strong dot com.

****Even though our dojo is Sold Out… it doesn’t mean you can’t train at home 🏠 ***

Here is an Easy Armbar Bag flow you can do at home!

(Our Dojo focuses on private 1-on-1 lessons) …which means we can only take so many students at a time.

(We hit our limit again) which means you can join the waitlist at dojostrong dot com.

One of the aspects of martial arts l've been fascinated with is getting to the back.

It's debatable the most dominant position in fighting.

So throughout my entire martial arts journey l've tried to find every possible way to get there.

One of the simplest forms is the arm drag.

Which is what you see here done on the bag.

There are many arm drags, this one I do from a shoulder post.

Even though each step could broken into smaller details here are the big steps id chunk them into.

Step 1 arm drag,
step 2 hip hinge to body slam
step 3 quarter juji arm bar

the #1 secret I wish I could tell my younger self “is that you’re the problem.”
😂 the reason I’m laughing is because I’m picturing Taylor Swift (my daughter loves her music), but Technically, you’re NOT the problem.

Your muscles’ nervous system is.

Your brain has a protective tool that literally prevents you from becoming flexible — and our job is to turn it off.

That’s what I’m going to teach you right now.

It’s called “autogenic inhibition.”

Which didn’t mean anything to me until I looked at the Latin root words which I’ll describe below.

Word roots:
* auto = self
* genic = producing / controlling
* So autogenic inhibition literally means the muscle shuts itself down and stops us from stretching.

The way we “turn off the switch” isn’t by forcing a stretch or pushing crazy hard— it’s by simply activating the muscle first.

My favorite way of doing this is by pushing or pulling (even gently), the muscle works → the nervous system says Okay, give me a break → then you stretch deeper during this magic window of relaxation.

👉 That’s why techniques like squeeze or flexing the muscle first then -relaxing) contract-relax (show better increases in range of motion than passive stretching alone.

I love kicking because it sinks perfectly with autogenic inhibition.

When you kick:

* You actively contract the muscles to drive the leg up
* At the top of the kick, the nervous system reduces drive
* The leg automatically relaxes and drops back down
That drop is not because you stretched harder — it’s because the muscle turned itself down.

That’s autogenic inhibition in motion.
You didn’t force relaxation. It happened because the muscle worked first.

Set #1
I usually practice 10 extremely hard (low) leg kicks then 10 (medium) range kicks like to the liver then 10 (high) head kicks.

Set #2
On the next set i ramp this up by getting rid of the low kicks on the next set.

20 (medium)
10 (high)

Set #3
On the 3rd set I finish only with head kicks only.

Basic rule I have for myself is:

100 head kicks a day
700 head kicks a week
36,500 head kicks a year.

I’ve been doing this routine for the last 23 years.

Thats close to million head kicks… 839,500

Emmy Jane battles a very strong Zane! (The dude never gets tired… crazy strong too) Looking great Emmy, love the body triangle trap and the finish.