GAMESPEED

The hands clap and the huddle breaks. It’s third and twelve because of that damn holding penalty. So, now we have to throw the ball. I know they’ll be keying on me and this defense is prepared. Must have been one helluva scouting report! Ya, look at the corner; he’s talk’n trash already. Can’t see his eyes because of the face shield he is wearing. I wish this play was play-action to give me some more time, but the coaches opted for shotgun formation and me to run the postcorner route. Beginning of the fourth quarter; my legs still feel strong, hands feel great. This is what makes me – ME! I’m on the line, the ball is about to be snapped and the corner has moved up to press me off the line and the safety is rolling over. The ball is snapped!

So, what happened next? I’m sure that most of you reading this article have been in that similar situation or have dreamed about. So, to answer you…….I don’t know? You tell me.

With the current development of football strength and conditioning programs in full affect we must examine the quality assets of wide receivers. First and foremost you better have “GREAT” hands and a mentality that demands the “rock”. (Of course in a respectful manner unlike some of our “initial named” pro’s!) Next you better be fearless and tough…because you’re going to be hit. And additionally you better possess fluent and fast movement. Now some of these qualities can be developed and perfected during your practice and / or skill specific work.

The focus of this article is to examine the fluent and fast movement patterns of a wide receiver. Now I know what everyone is thinking. I’ll just run long distance road work a couple of days for “cardio (see also waste of time)” and then run 40 yard sprints to “get me real fast.” Well, if that’s your plan; the D-back we just read about is going to bust your ass off the line and any thoughts you had of catching that third down conversion pass are definitely incomplete. Now don’t get me wrong the sprint work coupled with agility drills will have a significant carry-over to your speed work if performed “correctly.”

When you slow down the videotape and analyze the initial movement progressions of a top-level wide receiver; you should notice that the most vital component is his first step. How fast can he get off the line? Because we all know that timing is everything! Now if we slow the tape even more, and perhaps press pause when the ball is snapped.  The arms will engage and help to propel the body forward preparing for the push-off phase of running. This short transition is considered a stretch-shortening cycle that is a very familiar term in plyometric training.

I would like to focus and suggest five great movements that can and should be added to your training programs to develop that starting-strength necessary to drive yourself off of the line of scrimmage. And they will make you a more explosive player. Take special note that the training loads utilized are in the ranges of 35% to 45% of the maximal effort of each specific movement. If we want to become fast wide receivers, then we must train fast. Rest periods between each set are recommended at 45 seconds, but may vary. You should also pay direct attention to posture and back angle that is displayed in the photos. It is vital that the athlete or trainee has developed the adequate core stability and strength to maintain proper positioning during each movement. Just as it is important to maintain proper posture and positioning cues while on the field, this is also quite important within your training.

MOVEMENT A: Dead-Stop Squats: The dead stop squat is a great lift for building acceleration strength as it focuses directly on the concentric motion (driving up on the bar) of the lift by starting from the lowest part of the movement and initially eliminates the eccentric loading (lowering of the bar). The key to this lift is getting under the bar, having the correct torso angle and driving through the floor and up with your legs. Set the rack pins at the lowest level of parallel and dig yourself underneath the bar. Explode up out of the bottom position and then return back down to the pins resting for 1 to 2 seconds before exploding up with the next repetition.

MOVEMENT B: Russian Split Jumps: Stand in a deep, wide lunge position. Jump as high as possible alternating feet forward as to land in the opposite deep lunge position. Repeat to desired reps for each leg. This can also be performed while holding onto a medicine ball, wearing a weighted xvest or elite level athletes can make use of a loaded barbell. Please take special note on the proper body angle during the movement. The Russian Split Jump will develop a quicker and forceful takeoff, which is crucial for wide receivers. This exercise is much more difficult than it appears.

MOVEMENT C: Step-Pops w/ bands: This movement will require the use of a resistance band and some type of secure anchoring device; i.e. heavy dumbell or preferably a training partner. Place the resistance band around your waste and have it anchored or held by your training partner and applying just enough resistance that you maintain proper posture. It is also ideal that you have a power rack or object to hold onto to keep from being pulled back by the applied resistance. Simply step onto a box or bench in a very explosive manner causing you to pop onto your toe and achieving full hip extension of the plant foot and swing the opposite leg up driving into hip flexion. You should be recruiting the glutes and hamstrings on the plant foot. Remember to focus on the explosive step, just as you would come out in the drive phase of running. Also take note the height of the box is roughly 8 to 12 inches.

MOVEMENT D: Dumbell Ankle Pops: This movement isn’t pretty. In fact it’s quite simple, but very effective at developing ankle-joint extension and proper stiffness required of the Achilles tendon. Start by standing with proper posture, dumbells at your side with your feet directly under your hips. Your knees should be slightly bent but will incur very little movement. You must focus jumping solely with the activation of the ankle. Explode into the air and upon landing pop back up into the air driving off the ground with proper ankle extension.

MOVEMENT E: Unilateral Vertical Jumps: Now this movement is quite difficult and very beneficial if performed correctly. But, can have adverse effects if posture and / or knee stability in inadequate. Unilateral development is vital considering most of our sports are running based, and we must control our bodies through change of direction, acceleration and deceleration planes. This particular movement will strengthen your ability to take-off and land with one leg. Execution of the movement will have you jumping up as high as possible in a vertical motion and then landing under control and quickly jumping back up vertically. Simply complete the number desired reps per leg. Take special note in your body positioning and when you feel any type of fatigue you should stop the movement. This is not the type of exercise that requires hypertrophy or fatigue.

I’m not going to suggest any particular set / rep protocols without knowing and understanding the readers current conditioning levels. That would be just plain ignorant and incorrect. 

I will tell you, if implemented properly these five movements will create the explosiveness that is essential to fire off of the line. Remember that quality of movement is the focus not the quantity. You should always maintain proper body positioning to obtain correct musculature and neurological recruitment.

In this interview I dig into the personal archives of a personal friend that I have known for many, many years. A young history teacher with rock buried deep in those bones! Welcome Adam Joad!

1. Adam can you tell all of the readers a little about your background? I was born on Long Island New York into a family that were long time farmers there. At a young age I moved back to where my Mom was from in Greene County, PA and pretty much grew up there basically on the PA/WV border. I followed the standard blueprint, I got an education, got a job, got married and all that and then realized that set up wasn’t right for me. I took a sharp turn and went in a very different direction.

2. I know that when we were in college together, you were a history major. Do you have any personal thoughts on the “history” that is taught in schools currently?

It’s pretty watered down, it’s mostly based on regurgitating facts and not on critical thinking. History is interpretive and I don’t think that was ever covered when I was in school. I’ve been fortunate to spend time with well known historians on the Right and Left like Howard Zinn before he passed and seeing how much variation there can be in interpreting a single event always blows me away. History is interesting as hell, but the way it’s presented I think drops the ball so kids end up learning from dip shits like the Kardashians on reality TV.

3. Have you ever discovered or picked up on something during your own personal research that was either taught falsely to you in school or completely skipped over?

Yeah, the whole Columbus narrative was for me. I remember drawing pictures of the Nina, the Pinta and Santa Maria and thinking Columbus was this swell guy. It wasn’t until I was in college and I read his diaries that I realized this guy was a conqueror and a plunderer. I don’t know who we are trying to protect by withholding information like that. It seems like they are trying to create heroes instead of presenting the whole story. It’s like someone decided we need good and bad guys instead of just putting the information out there and letting people draw their own conclusions.

4. I know that you have an athletic background, and you and I met through (American) football, but you do have an mma/ jiu-jitsu background. Do you mind telling the readers some of great locations and jits guys you have had the pleasure of working with?

This may be a little off track but for some reason there’s this stereotype that if you have an athletic background you must be stupid or uneducated. It’s always bothered me. I’m a big fan of taking care of your mind, body and environment - you understand this obviously but I don’t think enough people do. Like you said I played American Football, I was a wide receiver most of my college career. I’m a typical American in that I don’t understand soccer. But yeah back on point, after my college career was over and I moved to Southern California to work on a music career I decided I wanted to continue martial arts training - I had always done some type of martial arts most of my life. After watching the original UFC stuff I knew I wanted to get a good ground game like Royce Gracie had in those. So I hit up an old High School classmate who was in the UFC, Josh Koschek, and asked him where I should train and he recommended I got to Eddie Bravo’s 10th Planet Jiu Jitsu. I expected to just go to a regular Martial Arts school but I walked into that place and like Rampage Jackson was hanging out at the counter, it was really intimidating. I’m a stupid country boy with less fear than I should have and I just kind of jumped in and really got into it. I ended up getting a blue belt from Eddie Bravo and I got to train with folks like Dan Hardy, Randy Couture, Karo Parisyan, Joe Rogan and so many other badasses. It was really cool. I also spent some time trying to get a better wrestling game at Tito Ortiz’s punishment center in Huntington Beach. My wrestling still sucks but his training program was spot on. I train in Washington, PA at Shrader’s MMA now. I’m not the greatest at any aspect of MMA but I’ve had the honor of training with a lot of legends in the game.

5. You have shifted your life around moving from east coast to west coast and back again. And a significant change moving from history teacher to honky-tonk metal band front man! That’s a lot to take in, what prompted the career change?

I dug teaching and I guess there’s a split verdict on whether or not I was good at it but it just wasn’t my thing. As far as I know I only get one crack at my life so I want to make sure I do everything I want to do in whatever time I have. Being in the classroom just wasn’t where my heart was or where I needed to be to do those things I always wanted to try. It’s like the Grateful Dead Lyric, “What a long strange trip its been.” That’s how I look at it. There’s a big responsibility in education, people that don’t want to do it or that don’t have a fire for it shouldn’t be doing it. The paycheck, the benefits and the time off aren’t a good enough reason - it’s not a factory job, there’s students your working with each day and you can’t underestimate the impact you can have on them - good or bad. Right now the whole traveling, being on stage and creating music thing feels a lot more natural and I was lucky enough to take the risk and figure out a way to pull it off.

6. Tell us a little about Scattered Hamlet, what does that mean?

I took it out of a Civil War book - its term people use for small towns or settlements in rural areas. It’s pretty much the type of place where we draw influence from and where we and all of our families grew up. I have people ask us if it’s Shakespeare or some Waffle House shit - I know it may be confusing but if you listen to the music or look at us I don’t know why someone would think Shakespeare. I should have picked something more obvious in hindsight but it is what it is ha ha.

7. Who have been your biggest influences musically? Does it reach levels of Coltrane?

I go deep but I can’t do jazz - it has this formless improv element that just isn’t my thing. If it’s not the Allman Brothers I’m not much of a jam style band person either. I’m a songwriter so I really connect with the song as a total piece. Artist and band wise some of my favorites are Springsteen, Rush, Waylon Jennings, Alabama, Deep Purple, Skynyrd, Blackfoot, Boston and like that whole classic rock and outlaw country world. I like metal obviously - I’m a big fan of Social Distortion, Joan Jett, Down, Danzig, Clutch are great, Orange Goblin, Fu Manchu etc. Some of my favorite guitar players are Tom Keifer and Dave Gilmour. Performance wise I like Henry Rollins and his intensity, Chuck D. in the hip hop world is impressive to me too. There’s a lot.

The crazy thing about my whole musical journey is the people I’ve met - it trips me out. I’ve had conversations with artists over a beer about albums I grew up listening to or watching on MTV when they played videos instead of teen mom bullshit. I’ve bullshited with Zoltan Bathory about Jiu Jistsu, Tom Morello about his signals to his guitar tech when he did that last Springsteen tour,  I talked to Lars Ulrich and Robert Trujillo about Infectious Grooves and Suicidal Tendencies - things like that. Sometimes I have to remind myself and the guys to chill and pretend like we belong ha ha. Our bass player Rich Erwin has a saying, he’ll look at me and say, “16 year old Rich is shitting his pants right now” and we just laugh about it. When we do media at festivals I always sneak by early and look at the sign up sheet so I can make sure SH is there at the same time as the bands we want to meet.

8. I know that you are avid fisherman, with bass being your specialty. Many areas blend, but a majority of the population overlooks the connection. Can you share what qualities you find similar between fishing, writing music and jiu-jitsu?

That’s a good observation, they actually are very similar. It’s all about the vision and the flow with each of them. It’s also about having that balance between knowing when to keep pushing something or when to abandon it. I’ve sat on song I just kept trying to force to work and eventually I had to scrap it. Same with a fishing lure you think will work or that submission you insist on holding on to because you think the guy is going to tap. Sometimes it doesn’t, even when it technically should and you have to be adaptive enough to change tactics. It’s like Bruce Lee telling people to be like water.

Each of them too I think is knowing about what you do and what your good at. My nephew was asking me the other day when we were out fishing what plastic worm he should use. My answer is “I don’t know, it’s not my game.” He doesn’t understand my point but it’s the same in music or jig jitsu. Really flowery slick jitsu with open guard and stuff isn’t my game. I’m a more basic player and I use my flexibility and size to get positions I’m comfortable in. I can hang out in Half Guard lockdown all day. If I’m doing MMA you aren’t going to catch me trading with a boxer very long, it’s not my game. In music, you probably aren’t going to hear me sing in some super high falsetto, it’s not my thing. It’s good to challenge yourself and step outside of your zone but you have to be realistic about it. Look at what happens when Shaq shot free throws.

9. This is a little off subject, but the one event that I found amazing about the little town of Waynesburg, was Rain Day. Help the readers understand the concept for me?

Ha ha, my Dad called me from Florida a few days ago to tell me he heard the DJ on whatever oldies station he listens to on satellite radio talking bout Rainday. Even my wife doesn’t get Rainday. She asked me the other day why no one bets that it won’t rain instead of when it will rain….. I got a local history book of Greene County and apparently it started at the turn of the century or earlier based on a local who said it always rained on his birthday, July 29. From there it spread to be a full on town celebration each year where they bet with a celebrity about whether or not it will rain. I will know I have made it when I get picked to bet with the entire town ha ha. It’s the same day every year and it’s like a mini fair up town.

To me the demolition derby at the Greene County fair and the Tractor pull are my favorite events - which aren’t to be confused with Rain Day, they happen a few weeks later in August. The demolition derby is easily the biggest night of the year in Greene County. I took my wife to the fair last year and she looked at me and said, I thought you were a redneck but on a scale of 1 - 10 you’re like only a 5 here ha ha ha.

10. Anything in closing that you would like to mention? Any promos or special tour dates coming up for Scattered Hamlet? Where can they find you?

Woven within today's media and television ratings is a falsified interpretation of true mixed martial arts. It's not the man (person) that wears the extra-medium TapOut shirt decorated in tats and piercings slugging brews and screaming "toughness" that you must fear. In fact it's quite the opposite, it's the man (person) that looks you in the eye and is quiet, tends to his own business and looks to help others. This is the man (person) when pressed to the corner will swarm you like a badger. AND YOU BETTER BE PREPARED!

I have had the great opportunity to train with Donnie on many occasions and I outweigh him by nearly 70lbs. I can personally tell you that you can shove your max bench press and max squat up your ass, because it has little transfer to "fighting". He is a very strong husband, father and kind person. But make no mistake when pressured, he will smother you.

1. Can you give us a little about your background?

My background in Martial Arts started when I was 12 years of age. I started Fire Dragon Kung Fu. I studied that for a few years and actually got bored with it and wanted to find something more along the lines of what Bruce Lee was teaching. I had a good friend at the time that took Tang Soo Do and I always thought he was tough. So after I was done with Kung Fu I started taking Tang Soo Do. I wanted to try and blend the different styles, but again found myself getting bored with the traditional Martial Arts.

I met my best friend Cris Custer in 95 and we started talking about Martial Arts. He was telling me that he was training in Mixed Martial Arts, just like the UFC. I was very interested and came with him to check out where he was training. As soon as I saw the way they trained I asked where do I sign. It was Eric Hibler's Practical Fighting Concepts that got me the start I needed in the Mixed Martial Arts. Since then I have 10 professional fights with a 9-1 record and was ranked 12 nationally in 2001, and was the Intercontinental Flyweight Champ. I won Golden Gloves and 2005 and have competed in more than 100 grappling matches. I am also an instructor under CSW owner and coach Erik Paulson. Cris and I also started Personal Training Tactics (PTT) in 1997 and I have since taken over full ownership. I teach and run PTT and offer classes for Kids, Women, Men, and Fighters, both privately and semi-priviately.

2. What inspired you to pursue martial arts?

I am not 100% sure what drove me to the Martial Arts, but I kind of remember my dad watching boxing. I have always been a competitive person and Martial Arts competition is one on one so I know after I got involved that was a great way to push myself. Now I can say Martial Arts is a way of life, I enjoy training every day and even if I never compete again I still love the way it makes me feel to get on the mat and push myself physically and skillfully.

3. Do you have any memorable fights?

My most memorable fight was when I fought John Wehby for the Intercontinental Flyweight Title for Reality Super Fighting. It was a great fight and went to decision. He was a tough opponent and despite me breaking his nose he continued to push through and fight.

4. What are your feelings about the current belting system with some martial art programs?

I agree with the belt system being a money maker for some schools. The belts are needed for the kids because it gives them goals to reach for. At PTT we use a T-shirt system and our test prices are $30 and that is all. It covers the new shirt and a certificate. We also do most of our testing during the regular class time. A lot of schools use a handed down testing system and the price goes up for each belt you test for. PTT is always evolving the testing for upcoming students with new material and there maybe a prices increase for a higher level shirt but that is due to the length of the time needed to cover the test and at that is may only go up a little. I know people who paid hundreds of dollars for their black belt. 

5. Who has been your greatest influence towards your mixed martial arts career?

The greatest influence was Bruce Lee, but Eric Hibler gave me a great foundation to work from. Then from there Erik Paulson became a huge part of my information and training. Cris Custer was and has always been the best training partner and we grew and trained all the time. We pushed each other skillfully and mentally helping each other become better. Along the way Ryan Rimsek my  boxing, Kickboxing coach and Bob Piskac my wrestling coach have helped my game in so many ways. My students and people who have trained with me along the way have all helped with my skills. Without all these people in my life I would not be the Martial Artist I am now.

6. Can you tell us a little about your Personal Training Tactics School?

Yes I have opened the first official PTT school. It has been opened for a little over a year and is doing pretty good. We have all the basic things needed to train with. We have wrestling mats, padded walls, bags, thai pads, focus mits, kick shields and extra equipment. We have a shower and a locker room. PTT offers a Women's only class, Men's class, Kid's class and a fighters class. We are looking to expand soon and want to find a place a little bit bigger to grow into.

7. Do you continue to push yourself hard within your own training?

I do try to push myself to extreme levels and the funny part to it all is I do not do anything special to maintain it. I eat pretty much anything I want, I just train a lot and push hard every training session. I will be honest I have backed off a little but still get on the mat every chance I get. With having a family I have to manage my time differently and that includes working out. I am at the gym 6 days of the week and since this is my full time job I am there in the morning for privates and then again for the group classes.

8. What has been your greatest accomplishment in the mixed martial arts?

My greatest accomplishment would be helping people turn their lives around for the better. I won trophies and metals but they still are not as rewarding as watching someone else grow and become a better person because of my trainings and teaching and actually taking the time to care.

9. Do you have any current events or news you would like to share with the readers?

PTT offers classes for everyone and we always have guys looking for competition. We compete in Mixed Martial Arts, Grappling, Boxing, and even some wrestling. They can check us out at pttmma.com

10. Please, anything you would like to add? And where can folks contact you for training and instruction?

If anyone is looking for complete Martial Arts training they can come and try a week free. People can contact me directly at 412-965-1112, or email [email protected]. Also can check out the site at pttmma.com

1. Can you give us a little about your background? Started surfing in 1965. I have been in the surf and skateboard industry since 1973. I was a part of the East Coast and California skateboard scene from 77-79 when vert skateboarding was born. I announced the 1st Professional Skateboard Bowl Riding series in California. I have announced over 150 professional Surfing events around the world including Australia, France, Barbados, Costa Rica, Hawaii, Puerto Rico and the US. I have now been surfing for 48 years in over 25 countries. I started the Indo Board Company in 1998.

2. What drew you so much to surfing?  Surfing is my life. It is fun, healthy, wet and wild!

3. Surfing is often described as being a cerebral experience. Do you have the same feeling or impression? Absolutely! It is captivating and an addiction. If I don't go surfing for awhile I am a grouchy person! I need a salt water fix as often as possible!

4. Have you ever been involved in any other boarding sports? Skateboarding, Wakeboarding, Waterskiing, Snowboarding, Stand Up Paddle Boarding, Windsurfing

5. Can you tell us a little about how you came up with the Indo Board?

Taught myself how to surf on a homemade balance board in 1966. I designed the first Indo Board in 1975 while making skateboards and rectangular balance boards. I put a skimboard on the roller and it worked way better than the rectangle. I then spent the next 23 years in the business school of Hard Knocks learning all I needed to know to successfully run the Indo Board company. I started the Indo Board business in 1998.

6. I have found the board to be a challenging workout, but very fun. It appears to be something that all ages can enjoy? 

Yes, I like to say the age range is 3 to 93. We work with schools in their PE programs for grades K thru University. And we work with Senior citizens who really benefit from balance training.

7. I know when we met a few years back, there were discussions of utilizing the Indo Board in a physical therapy setting? Did this ever materialize because I think it's great concept? Yes, we sell to many Physical Therapists for ankle, knee and hip injuries, and surgery rehab. The Indo Board deck and IndoFLO cushion combination are being utilized with therapy facilities.

8. I see you have developed the new Yoga Board. Can you tell us a bit behind this board?

This came from the new yoga sensation that is happening with the use of Stand Up Paddle Boards for practicing yoga. I saw a need for an Indo Board that could give the same "unstable" conditions to practice yoga when there is no access to water or SUP boards. The Indo Yoga Board is designed for all levels of yoga proficiency with easily changeable levels from beginner to advanced.

9. Do you feel like name dropping some folks you have surfed with?  You don't have enough room as I have surfed with almost all the world champions of the sport. It would be a shorter list of which world champions I have not surfed with. I have known and surfed with Kelly Slater since he was 10 years old.

SUMMER FOOTBALL CONDITIONING

I understand the temptation to go out for a "run" during the weeks leading up to football camp. Or the ever pressing coach that wants his or her team to be "in shape" so they condition their players based on milage.

Doing so (jogging) is counterproductive towards your goals. Remember to think about the very physical requirements and attributes that are necessary to excel on the gridiron.  SPEED...

This is not a debate about sprinters vs. marathoners. It IS science and it is logic.

You must be able to apply great force into the ground. You must be able to accept, redirect and project your body based on unpredictable circumstances.

All of the above has nothing in common with the slow steady-state jog.

Focus on the TII fast twitch muscle fibers and proper energy system development to reach your goals.

Oh and by the way... you'll shed unwanted fat and you'll be "in shape"!

Need help?

Call / Write / Penpal.. whatever

Danny Dring = Body, Mind, Spirit

1. Danny can you give us a little about your background?

Currently I hold the rank of 8th degree Black Belt in Taekwondo, 7th degree Black Belt in the Joe Lewis Fighting Systems (and I sit on the Board of Directors for that association and I am the testing coordinator as well), 7th degree Black Belt with Bill 'Superfoot' Wallace, 7th degree in Weeping Style Jujutsu and 3rd degree Black Belt in Brazilian Jiu-jitsu. As a competitor I have 6 International gold medals and 2 international silver medals in Taekwondo; 1 International Bronze medal in BJJ from the Masters and Seniors competition held in Rio. I was the National Champion for the United States Taekwondo Federation tournament circuit in the mens 3rd and 4th degree division 4 different years and I won 5 different state Titles in Arkansas Karate Circuit. I had a winning record as a kick boxer and even fought on the old PKA tv series on ESPN. I was fortunate enough to have won hundreds of trophies in my competitive career. Now I spend my time training, teaching and coaching my fighters in boxing, kick boxing, MMA and BJJ. I am also a reserve deputy with the Pulaski County Sheriff's Office and I do the Defensive Tactics for the Enforcement Division of the Sheriff's Office.

2. What drew you to the martial arts?

I trained with my dad as a young boy for a short time but then his hours changed at work and I was unable to continue but that taste of training stayed with me and I got back into the arts as I completed high school.

3. I'm curious to get your opinion on the recent explosion of mma, and how it's become more mainstream?

Fundamentally I am thrilled that martial arts have become more mainstream. Martial Art fighters are now recognized as serious athletes. I actually promoted one of the first all amateur MMA events in the nation and I would have to explain to people what we were doing. Now everyone has heard of MMA. Unfortunately the trash talking and belittling of opponents that is prevalent in much of sport has found it's way into the MMA world and I much prefer the traditional ethos of honor and discipline. I like my warriors humble yet intense.

4. And as a follow up. I've had people tell me in the past that a majority of the belting systems are money makers to keep people coming to the training facilities? What are your thoughts?

ALL belting systems are designed to keep people training! Without money how many training facilities in any sport would stay open? The problem is when the standards become so watered down as to make the achievements worthless. Setting goals with worthy standards is laudable in any endeavor.

5. Who has been your greatest instructor or teacher?

I have been blessed to train with legends like Joe Lewis and Bill Wallace who have both been profoundly influential in my career. But I have also been graced with outstanding coaches like Toni Emanuel in BJJ and 8x world BJJ champion Robson Moura. And, as you well know, Coach John Davies is revolutionary in the field of athletic conditioning. I had several coaches and teachers that contributed greatly to my evolution as a teacher and coach and I humbly thank them all.

6. I know you have recently released your book, Stay in the Fight, on injury rehab and prevention. Can you tell us a little about it?

The book was born from my personal trials and the methods I used to overcome what could have been career ending injuries. The book provides a blueprint for any athlete that has suffered an injury and is going through mental and physical trauma. Topics include selecting a Dr., dealing with depression, prehab and rehab, nutritional support as well as some sample exercises for common athletic issues.

7. Have you been riddled with some injuries in the past that aided you in the research for the book?

As a self described "mat-rat" I have had to deal with many injuries from ruptured disks to a hip replacement. I have had two knee surgeries and a bicep reattachment/shoulder surgery. As I grow older the list seems to get longer and longer but I can still hit a full center split in spite of my artificial hip and I maintain a rigorous training volume that includes running bleachers and wind sprints, resistance training and other athletic based conditioning protocols from Renegade Training. I also teach several hours per day and I am fortunate to lead an athletic lifestyle in spite of my injuries and I hope that the lessons I have learned can help others that are facing set backs in their personal athletic endeavors.

8. Do you have any family members that enjoy training in the martial arts?

My whole family trains! My wife is a Black Belt in Taekwondo and does my kick boxing class and my daughter is a red belt in Taekwondo and is a yellow belt in BJJ. My oldest son is a Black Belt in Taekwondo and a 2nd degree Black Belt in the Joe Lewis Fighting Systems. He was also last years state golden gloves champion and the mid south golden gloves champion in the novice division. He also won The International Kick Boxing Federations World Amateur champion and he won a MMA fight via triangle choke. My two year old is already punching and kicking and will be on the mat soon!

9. Do you have any current events or news you would like to share with the readers?

I just hosted a women's martial art camp last weekend and I had ladies from across the United States attend. Women from WA, NH, MA, NC, GA, OK, TN, LA, MS and AR were all in attendance. We did BJJ and Kick Boxing and several of the ladies were competitive fighters and some were world champions. It is the only camp of its kind and it is a pleasure to have so many come train. I am hosting a bjj competition seminar this weekend and I am traveling regularly teaching across the country.

10. Please, anything you would like to add? And where can folks find your book to purchase?

So after my workout yesterday morning I decided I would GIVE AWAY a FREE ROCK SOLID CORE WORKOUT! This one will have you shredded in 3 DAYS!

The science is in because I performed the testing on myself!

1a. Barbell Over-Head Squat 6 reps 1b. Weighted Pullups 6 reps * repeat 4 times

I CAN TEACH "SPEED".

Just as we wrap up and put closure to another Speed Development Training Session the other day, a father ( to a basketball player, who is not one of my athletes YET ) mentions to me that what he witnessed for the past 15 minutes was "Good Stuff." I responded with a "Thank You" as we both walked out the door, and as he lit up his cigarette he brings to my attention that "You know you can't teach speed. You either have it or you don't."

Well obviously you know that this stopped me in my tracks. I said "Really?" What do you think we were doing in there? As he took a deep breathe full of carcinogens, he kinda shrugged his shoulders with an uncanny expression on his face.

It was at this point that I realized this gentleman had no clue as to what defined speed, what components made up speed or the "type" of training to acquire speed. So, it was time for a brief educational period.

"So, your daughter plays basketball?" I asked. As we begin conversing about her position, school and age, "Why do you bring her here?" "To make sure she is shooting correctly, and that she gets a step up on her competition" he adds.

I asked if she was consistent from the free throw line? He said, "Oh absolutely. One of the highest percentages on her team!" I applauded that this was great and commendable. I said you can always count on B.E.E.F. You know, Balance, Eyes, Elbow and Follow-Through! He said "Yep, she practices her foul shots every free moment she gets." "So, she wasn't born knowing how to shoot a foul shot or the concept of B.E.E.F.? She didn't just have it? Someone had to coach and teach her the mechanics and through repetition and proper cuing she has become more proficient?" I expressed to him that this was skill development at a fundamental level. Michael Jordan is one of basketballs greatest players, but was well known for practicing his free throws until the day he retired from the game. And he utilized repetition every day to solidify this skill. It's a good thing Michael Jordan never thought, "you either have it or you don't."

Like free throws, speed is a skill. Speed can be taught and obtained. I have been instrumental in teaching athletes at multiple levels on how to become faster. If speed was an absolute genetic gift, how would Olympic sprinters routinely break records at the games and require a coach?

Sports involve a blend of movement patterns at various rates, complexities and angles. The greater your ability to accept, redirect and project yourself at the proper angles the faster you will become.

Speed can be taught with the proper knowledge of biomechanics, rate of force development and a coach (hint...hint ME!) that has associated with the top coaches in the world. It requires and eye and an understanding!

BASKETBALL = B.E.E.F. GAMESPEED = R.P.M. SPEED DEVELOPMENT

It's called SWAG(GER)

Boobie Miles: Where's your girlfriend at, Water Bug?

Chris Comer: What?

Boobie Miles: You mean to say you have no girlfriend, Water Bug?

Boobie Miles: You want to know why you have no girlfriend, Water Bug?

Chris Comer: Why?

Boobie Miles: You got the wrong shoes, man!

[Comer looks at him confused]

Boobie Miles: You got on white Adidas! Dude, everyone knows that the shoes to wear is Nikes!

Boobie Miles: Adidas can't hold a nickel next to Nike! Ask Ivory! Ask Preacher Man!

Ivory Christian: It don't matter what shoes you wear, Boobie.

Boobie Miles: C'mon, Preacher, bullshit!

Ivory Christian: Don't matter, man.

Boobie Miles: You know God made black beautiful. God made Boobie beautiful, black and strong...

Don Billingsley: [to Chavez] His mouth is getting bigger and bigger and bigger.

Boobie Miles: ...And when Boobie knocks some punks out, Boobie is going to knock them out with black Nikes on his feet, now ain't that right?

Ivory Christian: I could knock you out in a pair of flip-flops.

Boobie Miles: Yeah, well I'm going to knock them out with black Nikes on my feet. And I'm gonna smile when I do.     

      Over the years each new generation creates gaps to the past. There is no turning back, no “do-overs’ for yesterday. What’s gone is gone. As much as we fight the honorable father-time and mother-nature, the most we can do is look back and reflect on the events of our life.

      As time presses forward, each generation brings with them their interpretations of style and way of life. Some can be noted as good, while others should go unrecognized.

      In today’s day and age I’m troubled by the use of the term “swag”. A not so needed abbreviation for the word “swagger”.

      Historically when a coach would instruct you to carry yourself or walk with swagger it was meant to provoke you to act and project a state of confidence. To feel good, carry that invisible chip on your shoulder. To stand tall and not back down.

      Today the chopped version “swag” has infiltrated the dialog of the youthful generation at multiple levels. This is where the misinterpretation occurs. The disrespectful use of a word that embodies respect so easily thrown around. Contrary to popular belief a uniform cannot be swag. A new car cannot have swag and a new pair of shoes do not have swag! And the list goes on and on. Swagger is not about look, it’s about feel. It’s about sensory.

      As I reflect back to some of the more popular professional athletes of my younger days, athletes such as Larry Bird, Mario Lemieux, Franco Harris, Rocky Blier, Gary Carter and many, many others had swagger. They projected confidence and did not have to verbally express it.

      Swagger is standing tall, shoulders back, chins up and prepared for whatever might lie ahead.

      End zone dances, sideline tweets and sharpie markers display a lack of maturity and respect that is demanded by the sport.

      So, stand tall, be silent and walk strong with swagger. Your actions will speak much louder than your tweets!

gamespeed guidance & curriculum

I often receive emails and/or messages from individuals asking for suggestions on the best "route" to take on becoming a top-notch performance coach. And I will say that a majority of them are seeking my approval on a suggested certifying body to acquire the all-powerful paper certificate with some arbitrary initials.

Well, I decided to put together a short blog post listing my general curriculum for what "I" feel will lay the proper foundation for advancement in the performance field.

Please take "note" that I do NOT have any specific issues with any of the certifying bodies. I am just a firm believer in the holistic development and that there is much more to learn and see when you examine the details of the whole.

My wish is not to confuse the reader, but to stimulate thought. To ask you to honestly examine the process of application. What is "IT" we seek to learn, to question? Where is this knowledge located and how do we apply "IT"?

So, here is the performance curriculum structure:

101: Field Notes { you will need pencil & paper to write thoughts, observations & experiences } Quality and made in the USA.

102: How to brew French Press Coffee { you will need the caffeine, and most notably the ability to understand specific steps and instructions. respect the process and drink it black }

201: Frank Lloyd Wright Architecture Design { Seth Godin makes this statement, "Architecture is a combination of sculpture and art and engineering and user interface. It is high tech and low tech at the same time, utilitarian and beautiful and virtually always budget constrained." You need to understand the organic nature of construction. }

202: Alex Grey { You will need superb anatomical knowledge and reference. }

300: Aristotle, On the Motion of Animals { written in 350 BC to solidify your understanding of biomechanics and anatomical movement. }

401: Behavioral Response, B.F. Skinner { Operant psychology is based on the idea that an action taken by a person or an animal often has consequences that occur naturally in the environment. Physical, mentally and emotionally we seek a goal. }

402: Warfighting { You will need various attributes to succeed in life and this transcends into the additional facets of your world. }

500: Study of Classical Dance { You will need to "see" rhythm and movement through stability and mobility. There are so many resources. }

601: Bushido { True warriors build others, true warriors serve and true warriors seek perfection in all areas of life. Strive to be complete and have HONOR. }

602: Japanese Tea Ceremony { Patience is a MUST! }

I am certain to frustrate a percentage of readers, but then perhaps "TRUE" knowledge is not what you requested. Maybe the challenge is too much, and the easy way is "YOUR WAY"?

I hope you enjoy your journey..

Shawn [email protected] www.gamespeed.biz

Berimbolos, Whizzers, El Dorado and Whatnots: Things that keep Jory Malone up at night.

1.) Jory can you tell us a little about yourself and your background?

I wear many hats that don’t match my outfits but first and foremost I’d say I’m most recognized as a Brazilian Jiu Jitsu (BJJ) coach and athlete. That’s my passion. It’s a right brain/left brain, health, art and obsessive lifestyle all rolled up in one, no pun intended. I’ve spent the better part of my life as a professional MMA and BJJ fighter with a shift to coaching over the last several years.

2.) Can you tell us about your various martial-art schools and any special projects that you have going on?

We have a lot going on. We operate two academies, Revolution Mixed Martial Arts, in central Arkansas where we train combat athletes and the Benton Panther High School wrestling team. We’re also the only Renegade X training facility in Arkansas. Outside of our work in Arkansas, we travel worldwide conducting seminars for combat athletes and competing. My long-term special project that ties into all of that which I’ve put a lot of time and energy into is developing a crowning sports model for BJJ with an in depth comprehensive developmental plan for BJJ athletes.

3.) How did you two get involved in martial-arts and do you see special ties to living a full life?

I became involved in martial arts many years ago while serving in the military. I believe martial arts to be one of the greatest vehicles for uplifting society, adding real quality to people’s lives and offering a tremendous array of transformational life changing benefits.

4.) What are your current thoughts on the Strength & Conditioning “arena” today? Any notable mistakes being made repeatedly or anything you just shake your head at? Specifically when it comes to martial arts or MMA training?

Well I’m still holding out hope I can develop my core by merely using an overpriced lawn chair or if it was as simple as the one size fits all “workout of the day”. However the money and time would probably be better spent on lotto tickets. As I alluded to earlier with my special project, there’s an absence of a professional sports or developmental model in combat sports excluding Olympic wrestling and judo. Some are overcoming the long standing delusion that you don’t need S & C as part of your training model but unfortunately this is resulting in a flood of unqualified coaches jumping into the field with their gimmicks and personal training certifications looking to make a quick name for themselves off champions of the sport. I recently witnessed one of the greatest grapplers in the world being coached through a series of skill specific techniques with an 80-pound X vest on. I couldn’t imagine how disruptive this was to the movement patterning of these skill specific techniques. In this case and most instances these new S & C coaches of combat athletes are doing more harm than good. I’m watching champion athletes who didn’t partake in a S & C work prior to enlisting one of these coaches go from winning on the world level to losing. It’s like watching Tiger Wood’s golf swing devolve over the last ten years. I could probably write a novel or something perhaps better defined as a long-form rant on the current flawed application of S & C in Combat Athletics.

5.) Who or what are your professional influences and personal influences you would like to mention?

There’s a list of things and people who I feel had a strong impression on the path that led me to where I presently find myself. Since my earliest memories, I had a passion for movement, the artistic and analytical side of it. To this day great ballet dancers and athletes awe me with their motion, expression and mechanics. Like dance you can become lost in the subconscious arte suave of BJJ. I liken it to playing a musical instrument at a masterful level where movement becomes an extension of or direct expression of the soul. The outside world sees it as a fight but we see a masterpiece. This passion I believe drew me to like-minded individuals who shared similar passions regardless of the sport they expressed it in. John Davies was one of the individuals who presented training as a means to an end purpose. Passion was a measure of a man and it reflected in the nature of how he conducted and carried himself in his training and the outcome it produced in his life and not merely some insignificant weight room numbers game. There’s something to training that’s intended to do more than just training, where the purpose is actually to enhance what you do on the road to mastery and doesn’t evolve around musculature or the “sport of training” (I say that because lately I’ve seen bad training marketed as a sport). What you do is something that begins with faith and has a far-reaching end result on life’s canvas. It leaves a little more of an impact on people than your “work out of the day” score. That is sport. I can’t really recall anybody’s workout that left a lasting impression on me but I can recall quite a few performances on the mats that will be forever consume the minds of many inspiring the next generation to rise up to the challenges they face. Some of those performances that inspired me were those by Robson Moura, who would become my BJJ coach. I often refer to him as the “Michael Angelo” of Jiu Jitsu because of his creativity on the mats, artful performances and dominance of the sport. I wanted to be like that when I grew up even though I was already grown up when I met him.

7.) Reading any good books right now or studying something that would surprise the readers?

What’s surprising is probably the amount of reading and research I do more so than what. I spend a great deal of time researching specialized knowledge of my field. I think that’s expected and not too surprising to people unless you’re one of those people who believe in the fallacy of talent over hard work. I’m pretty sure my daily consuming ritual of research and training meet the criteria of obsession but I’ve found that to be the common denominator along with having the right mentors in those who succeed.

8.) Any closing thoughts or words?

Yeah, there was a lot of talk of training, specifically for sport. But of most importance is what it does beyond the play of sport and that what you serve is something greater than your self.

Jorry, I just want to say thank you so much for taking the time to share your thoughts and experiences with my readers. Greatly appreciated!

In this interview I talk with a friend of mine JJ The Crew Guy! He defines the term "When the rubber meets the road." Not to be shunned or underestimated JJ has a dynamic background and a polite demeanor. He helps all to become better! We met for the first time at Victory Sports Performance many years ago as JJ was longboarding through the shopping plaza parking lot! So grab your pop corn, sit back and listen!

1.) JJ can you tell us a little about yourself and your background? I am a life-long athletic enthusiast who owns and operates Coast Right Fitness, an athletic and wellness training organization out of Delaware. I am a Founding DMC™ Professional, Sr. Renegade Trainer, and Renegade Kettlebell Specialist. I am also Sergeant at Arms for Renegade Training International and Renegade X franchise holder. Baseball and Football were my sports of choice as a child, continuing all the way into High School with baseball being my best sport. As a pitcher and third basemen I was very good and even better as a hitter; maintaining well over a .700 batting average. I had a promising future in the sport until a rotator injury ended my career in High School. The injury was mainly a result of being over pitched, but looking back I can also attribute it to a failure on my part to train outside of skill work alone. Once my baseball career ended, I tried soccer but never really took to it and shortly thereafter discovered the wonders of cars and girls. At this point I pretty much took a hiatus from sports for about five years until I discovered Martial Arts. Unfortunately my Martial Arts career was short lived after having the tailgate of a dump truck fall on to my foot which shattered nearly every bone within. Of course it missed my steel toe by an inch. Once the cast got off I decided that I just could not afford Karate and I joined a gym in an effort to fill out the short sleeved shirts. Yes, I was noodle armed at one time. I stumbled upon Renegade Training after a serious auto accident left me with promises of never being able to workout with weights, or compete athletically again.

2.) You have several projects going on right now. Can you highlight on them for the readers. I have a number of projects in the works, I always do. One project, which relates directly to Renegade Training, is too introduce Renegade Training and specifically Renegade X into the Pro-Wrestling/Sports Entertainment scene. The up and coming generation of wrestlers is really lacking when it comes to training outside of the ring specific work and for injury prevention. They are making the same mistake I made with Baseball by training exclusively in skill work and their careers are often cut short because of it. It is sad to see kids half my age, possessing phenomenal skill sets and potential, already facing retirement. I look to change this.

3.) A majority of the readers have no idea on your involvement with Professional Wrestling. Can you tell us about how you got started, some of the physical demands. And what has been your most significant opponent or match to date? I have been a Professional Wrestler for about fifteen years now, and still going strong. It was interrupted briefly by the auto accident I mentioned before, but after six years of Renegade Training I was able to return. How I got into pro-wrestling is typical of how I get into everything; right time, right place with a little fate sprinkled in. I went to a local show, where one of my friends from the gym was competing, because my other friends bailed on me for bar hopping. It so happened that they were short on security that night and I got talked into putting on a security shirt. I was assigned to monitoring a door in exchange for having to pay for my ticket. As I watched the show two thoughts kept coming to my mind, and that was “This looks fun” and “I can do this.” That night, during one of the matches, something broke on the ring and no one knew how to fix it, or had the tools to do so. Because I was a gear head I just happened to have the right tools in my jeep, and I fixed the ring. After the show I then asked the owner how one got involved in pro-wrestling. Having seen my build from the gym, and more importantly skill with a wrench, he offered to train me in exchange for working the ring crew and repairing some of the equipment. The timing of this was perfect as one of his business partners was opening up a pro wrestling school. Consequently, I had the luxury and privilege to train with some of the top professionals in the sport. A year later JJ “The Ring Crew Guy” made his debut in the ring. The physical demands of Professional Wrestling are far greater than most people realize. One reason is there is no off season. Another reason is the hours of travel time required to get to an event. I think the hours spent in a car are nearly as punishing on the body as the constant impact of being slammed in the ring. One of the biggest miss-conceptions amongst fans is that these rings are thickly padded and absorb impact like a trampoline. I can tell you that this is far from the truth. Most rings offer little more cushion than the floor in your living room. Eventually the issues of continual impact, travel, and inadequately trained opponents take its toll on the body. As with MMA, I would say the neck, and spine, are the most vulnerable, and substantial focus needs to be devoted to these areas when planning out a training routine. DMC and RED2 I would say are mandatory additions to any Pro-Wrestler’s training routine. The great thing about Pro-Wrestling is just about every match has a story to it. This is what makes the sport so addicting. If I had to single out one match out of hundreds though, it would have to be during one of my WWE tryouts when they asked me twenty minutes before the television cameras began to roll that I was to get a tryout after previously telling me that I was not needed that night. I was a late replacement and slated to wrestle a veteran and very popular wrestler at the time. I only had one year of experience under my belt, but of course I mislead everyone in believing I had three years (the minimum at the time) just to get the opportunity. However, my experience, or lack of showed itself three seconds into the match when I got my nose busted open from a Muay Thai Knee. The following three minutes were probably some of the longest in my life as I took as thorough of a whipping as one could. I tried in the middle of the match to fight back, but that did not work so well and ended up with me getting even bloodier than I already was. Imagine the most brutal and lopsided UFC match you have ever seen, and this rivaled it. The worst part, but yet the most humorous, was the match was internationally televised and then put on continual rotation on the monitors inside the WWE Café in New York. A whole group of our regular fans went up there, and of course guess who they saw a dozen times while there? The written review of the match also publicized internationally, “JJ had a great look, but was very green and was thrown around like a sack of potatoes.” This was as good of an example of “Look like Tarzan, play like Jane” as you can get. I know you know that quote Shawn. I do want to note, that I did rebound and received another shot at the big leagues. In fact my tag team partner and I actually had a contract for five tryouts with one of the big two. Unfortunately, a week before the first of five contracted tryouts I got hit by a drunk driver and that pretty much ended any hope of making it to the big leagues.

4.) What are your current thoughts on the Strength & Conditioning “arena” today? Any notable mistakes being made repeatedly or anything you just shake your head at? The “Arena” so to speak has lost its soul and has rapidly declined into being a grand marketing ploy. I really need not expand further as I will be pretty redundant to what you post in your blogs and on social media. We are in 100% agreement on this matter. Saying more will certainly cause my blood pressure to rise.

5.) Who are your professional influences? 6.) Any personal influences you would like to mention? My professional influences are also my personal influences. I surround myself with good people and use their friendship, diversity, and positive energy to influence myself professionally and personally. Team Renegade is a great example of this. As the saying goes; “you are the company you keep.”

7.) Reading any good books right now or studying something that would surprise the readers? I just started “The Stormlight Archive” by Brandon Sanderson. It looks like it might have some promise, we will see. I am a big Fantasy/Science Fiction buff when it comes to books. Really enjoyed Robert Jordan’s “Wheel of Time” series and consider it the benchmark. Unfortunately I have been struggling to find something that catches my interest lately as far as books. I have read so many disappointing novels that I decided to try my luck at writing one. It is certainly harder than it looks, but not impossible. One of these days I will get it all together and coherent enough to publish.

8.) Any closing thoughts or words? I am good at what I do because of hard work. As much as I hate the term and feel it is misused, I am far from being a genetically gifted athlete physically. Everything I accomplished was a direct result of hard work. Hours, days, months, years I spent training on what would take my peers fifteen minutes to master. I made hard work, and stubborn determination my “genetic gift” and this is something anyone can do too. Just because you can’t do something, does not mean you can’t without hard work and relentless determination.

The GIFT of the Martial Way

This will be a quick informative post about expression. I make no money from this but if you pull together the many posts from here and my facebook fan page you can create the GREATEST starting point to the journey on YOUR PATH. And what better form of a holiday gift can you give?

FIRST: blend movement patterns and become fluid {bamboo} See the vid: BIG BEND

SECOND: purchase The Mark of R {it's being given away!}

THIRD: read Abby Malone's interview on the gentle blend of life and martial arts {LESSONS}

FOURTH: purchase Danny Dring's book Stay in the Fight {Danny is a true master with a wealth of knowledge that is requested from around the world}

FIFTH: read Jason Mertlich's interview on the balance of "The Way" and professional sports.

FINALLY: ENTER YOUR JOURNEY BY TAKING THE FIRST STEP ON "YOUR" PATH

Train Hard & LIVE!

In my next interview I catch up with one half of a dynamic couple, Abby Ziemer Malone! { check out the resume } She and Jorry are the owners and developers of Revolution Mixed Martial Arts Academy. They truly embrace the martial way and walked this path for many years! They are two of the most respectful individuals I have met and have an abiding passion for their art and many endeavors.

1.) Abby can you tell us a little about yourself and your background?

I have been doing martial arts since I was 7. It will be 23 years in July 2012. I began doing traditional martial arts because my brother asked to do it for his birthday. I was bored watching the class so my parents let me join in.  I have never stopped since then. I began competing early, and won state championships. I later won national championships and competed at the Junior Olympics. Then I competed and won in the world championships and moved from TaeKwonDo to full contact kickboxing. In college I began Brazilian Jiu Jitsu, and I have since begun competing Internationally in that and have medaled in the European, Pan and World Championships. I am one of the few female American Black Belts in Brazilian Jiu Jitsu.  I started my instructor training at the age of 13 and have had the opportunity to train with many legends in Martial Arts. Now I own 2 gyms, in Benton and Hot Springs, Arkansas, called Revolution Mixed Martial Arts. At our gyms we teach Kids and Adults Brazilian Jiu Jitsu and Muay Thai Kickboxing.

2.) Can you tell us about your various martial-art schools and any special projects that you have going on.

I have a lot of projects I’m working on currently. A typical day is to get up and do a little work: usually phone and email stuff, and anything else that is very important. Then I do my workout, which varies depending on where I am in the periodization model, and if there are any competitions coming up. After that I come home and eat. I do more business stuff at that time. Then I teach classes and train again in the adult BJJ class.  I spend a few hours each night working on my blogs and internet marketing stuff. I build all of our websites, write sales copy, and other things of this nature. Our gyms are quite busy and we are preparing to expand our Benton gym so that we can incorporate a full strength and conditioning model/ classes to our program. As it is currently it is just something we do on the side. I look forward to having the opportunity to have another classroom to run this program full time. I am also developing a Kids BJJ curriculum with Robson Moura that we will be filming in December. I have been doing a lot of work organizing and planning that. Building a curriculum is one of the most time intensive things because it has to be done right and tested over a period of time. I have spent 5 years working on developing and testing the current model we will be filming.

3.) How did you get involved in martial-arts and do you see special ties to living a full life?

I started as a kid, but I met Jory when I started taking Brazilian Jiu Jitsu. Actually, at the BJJ place I took Japanese Ju Jitsu as well, and Jory was one of the teachers of that class. Japanese Ju Jitsu is a lot of fun but it’s purely for self defense, and there are no competitions. I definitely feel that Martial Arts makes life more fulfilling. I enjoy what I do, and I am around people I like being around. Every day my training gives me a sense of accomplishment, confidence and well being, because every day I overcome adversity in my training. Competition Is the same. I also get to travel the world, go places and meet people I wouldn’t normally meet. Most of my success in life is due to Martial Arts: It taught me to make good choices about my friends, body and life. Strength Training with Coach Davies has added to this and I am truly glad to have had the opportunity to do that. Training Strength and Conditioning has taken my Martial Arts far further than I could have on my own.  I will be 30 in December and I feel that I have not been in better shape physically.  Strength and Conditioning has allowed me to be competitive in Martial Arts until now, when most people are retiring.

4.) What are your current thoughts on the Strength & Conditioning “arena” today? Any notable mistakes being made repeatedly or anything you just shake your head at? Specifically when it comes to martial-arts or MMA training?

Martial arts and S & C seem to share a common flaw, in that there’s not significant barriers of entry into the field. In martial arts, strength training is behind, non-existent and without a competent sports model. I see a lot of gimmick driven training that is most likely doing more harm than good. Many in MA are under the impression a lot of skill work somehow is the same as strength and conditioning or they’re attempting to turn skill work into S & C work. There is a defiant lack of qualified coaches in MA. In fact my gym has been laughed at for suggesting Martial Artists need to do S&C. Martial Arts, specifically Brazilian Jiu Jitsu is very tough on the joints and body due to the constant submission attacks on the joints. It is crucial that one practice proper preventative measures as well as take proper steps to recover after training.  Most students quit due to injury (or a perceived injury), and it is the fault of the instructor for not teaching the students proper prevention and rehabilitation exercises.  And on the competitive side there’s little hope of being a world class competitor without conducting yourself as a professional athlete and implementing a proper sports model and periodization plan. At our gym we focus on proper preventative measures as well as restoration work with recreational trainers and use more advance comprehensive S & C plans with competitors. GSP recently said he only does strength training for looks only, and he made that comment right behind the launch of his RushFit Strengh and Conditioning Product. Are you as confused as me?

5.) Who are your professional influences?

For strength training it is Coach Davies. His programs have helped me tremendously. I have had a number of great coaches throughout my Martial Arts career who have had a profound impact on me as a person and Martial Artist.

6.) Any personal influences you would like to mention?

See above

7.) Reading any good books right now or studying something that would surprise the readers? And it appears you have a strong passion for photography & nature?

I do like to take photos. I am about to buy a new camera that also shoots video. I have several butterfly gardens and I am working on an orchard out back. I currently have blueberries, blackberries, figs, and olives and will be adding some goji berries and grapes.  I would like to plant a vegetable garden next year, but I have hesitated because I’m not sure if I will have time to tend it. When I was a kid my parents hunted and grew almost all of the food that we ate. I think it’s much healthier to know where your food comes from.  Oddly enough, I do hate to cook :) though. I do not own a TV.  Being that I was not raised watching TV I have a hard time sitting and watching even Youtube videos. I do read a lot, mostly the Bible and books about marketing. I also do a lot of online research about topics pertaining to Martial Arts. I have begun writing on my website, answering common questions I’ve received as a teacher. ( abbymalone.com )  Additionally I do a lot of research on computers about building websites, running email marketing campaigns, and things of that nature.

8.) Any closing thoughts or words?

Thank you for interviewing me!!!

Because my profession involves educating at the college level, I see the proper blending and meshing of my artistic subject matter to students and the performance coaching to my athletes.  

The two areas share many more commonalities than most would assume.  

You start basic and ensure that there is a solid understanding of the structural foundation and supply support to any special requirements.  

As the skill set develops along with further exploration you provide progressively more difficult tasks in a variety of manners. And sometimes in combination.

Training/Coaching/Learning from Rick Daman on Vimeo.

With time and adequate effort, physical and mental skills develop in a positive manner. But always be mindful of the starting point and basic structure and foundation.

Teaching, Learning, Coaching are a continuous progression during life if you seek to be your best.  

As with teaching, coaching requires proper knowledge of the subject matter and ensuring the subject matter is appropriate for the student/athlete.  

Putting the cart before the horse is similar to attempting to teach a 3rd grader Trigonometry.  

Recently I’ve been questioned by some new athletes as to their “technique” they utilize when executing Olympic lifts.  

Here comes the WOW FACTOR!  

When I ask who taught them  to perform a “rounded back reverse curl” or “land splitting their feet double their shoulder width” or “to use straps”, “why they perform so many reps?”… well you get it… the list is growing.  

They answer: Their Coach  

The problem: Coach does not have proper knowledge of the Olympic lifts or we are teaching Trigonometry to the 3rd grader.  

The answer: Find the solution to the problem. Coach should acquire the help of an individual who is competent with the lifts. Coach should teach basic progressions and alternatives to the lift. Coach should revaluate the structural foundation of his programming again.  

There are many methods all you have to do is ask.  

TEACH, EDUCATE, COACH

Shawn Moody

physical preparation coach

[email protected]

In this post I interview Jason Mertlich a friend of mine and founder of The Last Breathe Project located in Orem Utah. Jason embodies the “true” meaning of martial arts and its’ correlation to life and the pursuit of goals. Jason educates, coaches, mentors and develops.

The Project

The LASTBREATH PROJECT has come to life from an epiphany I had in a dark bar in New York City. I had been reflecting on my life for months, asking myself some deep spiritual questions. I had been wandering through life... searching. I was standing alone in this bar, I don't even know the name of the place. They had some local live music playing. All of a sudden a new band came on, it was a two man band, a guy with his guitar, and a drummer. The man proceeded to give an introduction to his first song titled "my last breath" The song was about his dog who had recently died, and it was written with the inspiration that he would have given his last breath to save his best friend. The song had such a profound effect on me, words cannot even describe the experience truthfully. I had the biggest moment of clarity of my life! I knew my purpose, I knew what I had to create. The LASTBREATH PROJECT was born. I will love to my last breath! I will fight to my last breath! I WILL LIVE TO MY LAST BREATH!

Thanks for reading, Jason

Grab some coffee and have a seat as Jason tells his tale.

1.)  Jason can you tell us a little about yourself and your background?

Started training Walt Bayless Jiu Jitsu in 1995 Earned Black belt under Walt in 1998. I began boxing in 1998 under Louie Avilla from City Center Boxing in Glendale Utah. Competed for a short time in boxing, which I still enjoy.

Began teaching in 2000, trained many different people ranging from average joe's to professional fighters. Trained with top MMA fighters from around the world, High level wrestlers, professional boxers, and elite grapplers. I have had the privilege to work with, and train, some of the very best up and coming fighters in the sport of MMA.

Every day we are on this planet is a battle with ourselves, and to strive to be a better version of ourselves. I was very fortunate to meet John Davies. He has been a great mentor to me in training and in life.

I continue to train many different individuals at The Pit Elevated in Orem Utah. My current work can be found at www.lastbreathproject.com, and a current class schedule at www.elevatedacademy.com. I am a Certified Renegade Trainer, Renegade Kettle Bell Specialist. Aqualogix Fitness Certified Instructor. Renegade Training MMA Team Leader.

2.) You have several projects going on right now. Can you highlight on them for the readers.

I am the author of "A Fighters Diet" book found at www.afightersdiet.com Testimonials for my Renegade Training classes and combat Jiu Jitsu can be found on youtube under Jason Mertlich. Also visit www.jasonmertlich.stokemeter.com for some of the current projects and video feeds we are doing. Also visit www.lastbreathproject.com

3.) You have strong ties to MMA, some UFC fighters, The Pit etc. How did you migrate towards the martial arts world? And are there any specific fighters you would like to throw some props at?

I am the Coach of Season 11 Ultimate Fighter Winner Court Mcgee, Season 13 runner up Ramsey Nijem, current season 14 fighter Steven Siler and the Head Fight Team Coach for the Pit Elevated which includes many great up and comers; Trever Mellen, Dayne Aristizabal, Brock :the machine” Jardine and many, many more. The Pit connection came by very naturally. When Court was on Season 11, he was on Chuck Liddell's team and met John Hackleman (Founder of the PIt, a.k.a the PitMAster) , from then on we have worked together and with Will Ferrar and Todd Elliot to become the PitElevated in Orem Utah.

4.) What are your current thoughts on the Strength & Conditioning “arena” today? Any notable mistakes being made repeatedly or anything you just shake your head at?

The areas that I feel are lacking in S & C in combat sports are, the lack of technical and scientific applications in the field. A lot of people throw random stuff together without the science of Energy system work in their backgrounds. Another thing I find perilous is the notion that you can work everything at once. You can't optimize strength, explosive power, aerobic conditioning (yes aerobic conditioning plays a key role in combat sports), lactic threshold, alactic system etc. It's hard to convince people of the science, because it's just easier to be random. This will change though, too much money will eventually be involved to leave anything to chance.

5.) Who are your professional influences?

My professional influences are (in no order of intentional importance) Waly Bayless, John Davies, John Hackleman, Louie Avilla, Ivan Ivanov, Freddie Roach, Greg Jackson, Joel Jamieson, Marcelo Garcia, Ryan Hall, Rad Martinez, Tareq Azim, Kwame Stephens, Pete Carroll, and many, many more.

6.) Any personal influences you would like to mention?

My wife Shar and son Roman who are my light and life. They give me far more courage than I would ever have alone. My parents for all they have done to bring me into the world, especially my mother, who was a struggling single mother of two. My grandparents who loved me more than anything. My sister Tam. My many friends which number too many to list, all of the members of my team, and whatever binding force in the Universe that brings us all together.

7.) Reading any good books right now or studying something that would surprise the readers?

I just read "Win Forever" by Pete Carroll. One of the best coaching philosophy books I have ever read. I also just finished the "Go-Giver" excellent book on giving. I also read and watch numerous articles and videos on mma, s & c, nutrition, quantum physics, philosophy, art, coaching and spiritual journeys.

8.) Any closing thoughts or words?

I just want to thank you Shawn for the opportunity to share this, and to everyone out there searching... Strive every day of your life to compete and be the very best versions of yourself. Thanks again.

The Last Breath Project

www.lastbreathproject.com

I would personally like to thank Jason for taking the time to reach out to people on a daily basis. To assist them in becoming better individuals and take one ore step forward in achieving their goals!