BRONZE AGE HUMAN PERFORMANCE TRAINING

April/ May Class Schedule and Fees

2009-03-30T13:52:00.000-07:00

APRIL/MAY CLASS SCHEDULE

Muay Thai Classes: Tuesday and Thursday @ 730pm, and Saturday @12pm
Ultimate Conditioning: Tuesday and Thursday @ 830pm, and Saturday @ 1pm

REGULAR CLASS DUES

Single Session: $25
Monthly Muay Thai Pass: $95

Monthly Strength Pass: $95

Monthly All-Access Pass: $120

SPECIALS!
- Law Enforcement, Fire/Rescue, and military 25% off all memberships!
- GMU Students get $25 off all memberships!

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Bronze Age Human Performance Training
4211 Fairfax Corner East Ave., Suite 200
Fairfax, Virginia 22030
703-593-6321

Fairfax Corner workouts!

2009-03-16T13:04:00.000-07:00

ok, ok. I know that the changes are happening at break-neck speed here but i promise it's for the best. After long hours of thought on how Bronze Age will continue for the rest the year, I have come to the decision to settle on training students and clients from Fairfax Corner.
The NOVA Spine & Injury Center has welcomed Bronze Age Human Performance Training into their practice and the facility is definitely looking promising. I am looking forward to offering strength and conditioning classes and of course, the no-nonsense Muay Thai kickboxing program that we used to offer.
If you are interested in joining one of our weekly classes, more info will soon be on this blog and if you have any questions, email onicombat@gmail.com!

Thanks to our new photographer, Amber Grisler!

2009-02-16T07:17:00.000-08:00

We have gotten a lot of photo work done in the last couple days and it has been really hectic. We just wanted to thank Amber Grisler for her amazing photography and vision. Photos will be viewable on this blog and also our blog on bronzeage.wordpress.com/

2009-01-23T14:19:00.000-08:00

Just a cool ad. Thought I'd display it...

Training Gift Certificates!

2008-12-11T10:16:00.001-08:00

Consider it our gift to you, from now until January 31st you can buy Personal Training sessions at 30% off the regular prices. Buy them for yourself or give them to your family and friends! Cheers!

Creative new programs, and the like

2008-11-03T11:27:00.000-08:00

It is at this point where training seasons pick back up, people begin their various programs. In the last few weeks, I have gotten a bunch of mail from people asking for us to start some new programs in the Fall/ Winter. Here are a few of the suggestions:

1) Another "Beach Project" style 6-week program. The 'Beach Project' was an awesome program that we ran last spring that helped participants lose body fat and increase overall strength level. We are planning on doing a similar program called the 'Adventure Project.' Like before, the project is mission-driven. The basis for this training is to have participants reach a level of balance, strength, power, and coordination so that they are able to compete in various adventurous settings (i.e. climbing, swimming, backcountry hiking, etc.)

2) "Self-Defense" program. This one was brought to me by a victim of rape. This is an absoslutely serious venture for me. I feel as a part of a community that has been trained and engages in combat, it is partly on my shoulders to help others learn the necessities of combat. No one has to be a bully in order to become a victim. the difference is in how you can deter a violent situation. Among combat techniques (armed and unarmed), participants will also learn how to "read" and avoid a possible violent encounter.

3) Ancient Weapons program. I believe there may be a very small demographic interest in this one, however, it is one of my passions. This program will teach students about the effective use of weapons from generations past. For example, there will be a complete section on the use of the Japanese katana, the famous sword of the samurai. The study will go over how the samurai employed this weapon in single combat, the history, and there will be light-contact sparring with proper protection for hands and heads. Among the katana, we will be studying the staff, the quater staff, the knife, and throwing weapons.

4) Tai Chi Chuan. This class has already begun, however, there is no enrollment deadline so anyone can join at anytime. In this class we go over the basics of the ancient Chinese martial art, chi kung (internal energy training), and various forms from three popular styles of Tai Chi. This class meets at the Advanced Spine and Laser Center on Wednesdays at 2pm. The address is 9477 Silver King Court Fairfax, VA 22031.

It will be important to get feedback from all of you that are interested in participating in these programs. For more information or to sign up, please email us at onicombat@gmail.com!

Coming Back from vacation!

2008-08-28T07:27:00.000-07:00

Hey everyone! I'll be coming home from a much needed vacation this weekend and look forward to working with you all again. There will not be any classes this Saturday the 30th...I apologize, classes will be back in action the following Saturday. Also, here are some events to look forward to:

New Tai Qi Chuan class on Wednesdays at 3pm at the Advanced Spine and Laser Center (www.achwellness.com for the address)

New Defensive Combatives class on Saturdays, stay tuned for the time!

Email me at onicombat@gmail.com for any questions and early registration for these classes.

Reflections on Outdoor Strength and Conditioning: 09 Aug 2008

2008-08-09T11:16:00.001-07:00

Today's class held only two participants, but it was very exciting to watch these two work. Glen Warrington was one of my warriors from 2006 who dominated in Muay Thai among other things. He left later that year to do some work in Texas but continued his martial arts training. He reports that today he is 40 pounds lighter since the first session we ever trained together and his body fat is 13 percent. By the way, he is in his late 40's but obviously doesn't look it. Well, he thought it would be a good idea to train with us on his last day of vacation...

Our second competitor was Sandra Oliver. As always, she came today strictly for business. She's coming off of an injury but you'd never be able to tell, she won't let you know there's a weakness at all. She looks a lot stronger than last year and she seems to only be getting better every week.

They both have a tough road ahead of them, this is what I asked of them:

15 minutes to accomplish as many sets as you can

- 25 Sumo Dead-lift High Pulls (Sandra, 35 lbs.) (Glen, 45 lbs.)

- 20 Tire Flips (Sandra, semi tire) (Glen, monster)

- 50 lb. Weight Sack Carry (500 feet and uphill)

- 10 Pull-ups (Sandra, Aussie-style) (Glen, Rings)

- 25 FULL GHD Sit-ups

Sandra: 1 set
Glen: 2 sets

Congratulations, you guys did well!

One on One Basketball: A new-found respect

2008-08-05T07:22:00.000-07:00

Many of the problems people have with working out is the fact that they know they are working out when they are working out. Nothing represents this clearer than the usual gym routine. What do you do? You walk into your local gym primed and ready to go (or so you thought.) You go in with the full intentions of "devastating" yourself to the point of muscular improvement.

Enter reality; you get on the treadmill to warm-up and knock out about a mile or two (maybe.) Then you walk over to a machine, any machine, and pump what you would consider a good amount of reps. You do this three more times (because thats what the trainer next to you is having his client do) and then it's off to the next machine or station. You hit about 4 or 5 exercises and you feel pretty tired (tired from the workout or tired of the workout) and you go home.

I realize that a good number of you, including those I have worked with in the past, have a much better plan going into the gym than this. This doesn't apply to all who read this but please be honest with yourself if it does. This article is meant to agree with you, not put you down. Face reality, people doing the gym routine seldom get results. Period. The other afternoon, a friend of mine asked me if I wanted to play basketball. I particularly suck at basketball but love the attempt at it, so I was there.

I did this instead of my usual workout, so I had to install some parameters. Instead of playing half-court I said we had to play full. Also, every basket only equaled one (my friend protested that 3-pointers should at least equal 2 points, I gave in.) "Tweaking" our usual "one on one" game was a "kick in the pants." Looking down that court every time I had the ball felt like a terrible joke, no one was laughing.

Seriously, something about competition-infused workouts always feels like play. I challenge all my people but also anyone reading this to take up a sport for that extra metabolic conditioning. For some of you that might mean meeting new people (another plus) or maybe you don't workout and this will be a start. Do it today.

I have a new-found respect for the workout that doesn't feel like a workout.

August 2nd Outdoor Strength and Conditioning

2008-07-28T15:38:00.000-07:00

When: Saturday August 2nd, 2008
Meet: ASLC (www.achwellness.com) Fairfax
Time: 10:00am
Price: $15

Sign up now for this one by emailing onicombat@gmail.com with your full name, phone number, and if you are bringing a partner their info as well.

Remember to bring all the essentials such as water, workout gear, proper athletic footwear, gloves (optional), and sunglasses (optional).

***$5 off the price if you bring a "new" body with you.

Next Outdoor Strength and Conditioning Class

2008-07-10T13:16:00.000-07:00

When: Saturday July 26th, 2008
Meet: ASLC (www.achwellness.com) Fairfax
Time: 1130am
Price: $15

Sign up now for this one by emailing onicombat@gmail.com with your full name, phone number, and if you are bringing a partner their info as well.

There are already 8 slot booked and only 8 left, email now to secure your spot!!!

Remember to bring all the essentials such as water, workout gear, proper athletic footwear, gloves (optional), and sunglasses (optional).

***$5 off the price if you bring a "new" body with you.

First Outdoor Strength and Conditioning Class!

2008-07-04T10:31:00.001-07:00

When: Saturday, July 12th, 2008
Time: 10 am
Meet-up at: Advanced Spine and Laser Center (achwelness.com)
9477 Silver King Court. Suite 400
Fairfax, VA. 22031
Price: $15
Class size: 6-12
What to bring: Workout clothes, WATER, towel, appropriate footwear (cross-trainers preferred), gloves if you care not to develop calluses.

Description: In this class, we will be utilizing many outdoor techniques and concepts geared towards developing functional total-body strength and high cardiovascular output. All the exercises (evolutions) can and will be scaled to the participant's level of fitness so that there is no fear of injury or lack of pace with the class.

Please email onicombat@gmail.com to confirm your spot in this upcoming class. Space is limited to 16 participants per class.

New Outdoor Class? Vote for it!

2008-06-26T09:31:00.000-07:00

There has been some interest in Bronze Age putting on an outdoor strength and conditioning class. I would love to do it, it is my bread and butter considering my military experiences. Check out the stats below and send an email to onicombat@gmail.com to sign up!

When: Saturdays (after June 28th)

Where: Evolution (Sterling) or ALSC (Fairfax) specify in your email!

Time: 10 am-11 am

Session Fee: $10 (if you have a partner with you)

$15 (if you came alone)

Make sure you send an email specifying which location you want to train at. This will help me put together a group session, very important! You will be discounted for bringing a partner, take advantage of it. Please send your emails to onicombat@gmail.com asap!

Some awesome "Beach Project" achievements

2008-06-24T07:54:00.000-07:00

I don't know how closely the participants followed the "Project" guidelines, but based on some of the results I would say everyone did pretty well. Here are some of the results:

1. Loss of body fat percentage. We know because some gained muscle mass but dropped inches in most or all of the measurement sites.

2. Work- related back pain disappearing.

3. Based on the last session's battery of tests, we found that everyone had a huge boost in cardiovascular fitness as well as increasing their load (weight) capacities. In most cases, a 50-60% increase.

Great job to all the people who participated, I am happy with the outcome and it has been a pleasure working for you all.

Leo

Orientation Classes

2008-06-13T14:22:00.000-07:00

I have learned a lot in this first "project." The most important lesson I have learned is that everyone that participates in these projects will need a rudimentary knowledge of the techniques that they are asked to accomplish. Having to teach the many intricacies of each technique was very time-consuming, and even though I allowed the first 30 minutes of each session to teach movements I feel that time could be better spent actually sweating.

To accomplish this I will be offering a 2-hour orientation class on Saturdays. In this orientation participants will learn:

- Basic Lifts (squat, deadlift, cleans, etc.)
- Gymnastic technique (body control/ proper form)
- Pathway to successful training (How this training works)

This orientation class will be mandatory for all who are participating in the training. You will gain invaluable knowledge that you can continue to use for the rest of your life anywhere. A lot of individuals in corporate gyms wander around aimlessly (hopelessly) without even the simple know-how and that is incredibly dangerous. Those who train with Bronze Age will not be subject to a similar fate.

Please pre-register for this class once the dates have been announced. We need to keep a tight roster and "walk-ins" can't happen. If you bring a partner to training, you will receive a discount from the regular session price (it is always easier to have people in teams when teaching these techniques.)

If you have any inquiries, please contact onicombat@gmail.com.

Scaling

2008-06-10T19:57:00.000-07:00

It has come to my attention that there needs to be an article written on scaling and how/why we do it. Scaling is what we do when an exercise needs to be suited to our current fitness level. A simple example is when we do a push-up on our knees instead of in a full push-up position. If you can not do a proper (and safe) push-up, then you must "scale" down to a knee push-up.

This is beneficial for many reasons. First, it is an opportunity to get a full-range of motion instead of sloppy, half-hearted, crap reps. It is far better to work at an angle that you can manage and get the full-range. Why? Because you are working in a progression. Your muscles are going to respond to a "step ladder" approach much better than the "jumping from a cliff" norm.

That being said, don't feel that you are not going to get the same quality of workout by scaling down, on the contrary, you will be getting a more efficient training session. I recommend everyone reading this post to "scale" your sessions to an appropriate intensity. As long as you are working to the pinnacle of your ability, scaling can enrich your training better than just barely keeping up (or not keeping up at all.)

Oh, and remember that scaling can work the other way as well. If the training needs to be more challenging, then make it happen.

Common Examples
Exercise - Scaled down - Scaled up

1) Push up - knee push up - Elevated Push up
2) Squat - Chair squats - Squat Jumps
3) Lunge - Lunge Pulse - Lunge jumps
4) Pull ups - Jumping Pull ups to hold - Inverted pull ups
5) Dips - Bench dips - Still ring dips

Other Scaling Techniques/ 1RM
Scaling can also be applied to the reps and sets and the load of the workout. You can do more/less of an exercise per set or you can use more/less weight aka load( the most common version of scaling.)

For load scaling to be effective, i.e. still achieve results, you must know some important numbers. Your 1RM (one rep max), target and resting heart rate, and in some cases the current efficiency of your cardiovascular/ respiratory system. The number you are going to reference and improve on the most is your 1RM. If you know this number then you can work at different percentages to achieve different end products. Figure out your 1RM by taking an exercise and setting a weight you think you can do 5 times. Then go up in weight (increments of 5-10 lbs.) to the point where you can only do one or two of the prescribed exercise. This is or is very nearly your 1RM. Test it again later when you are fresh to make sure that it is the weight you can do only once for that exercise. Again, once you know this number, you are able to effectively scale your workouts to an appropriate load level anytime. (Remember, that if you are truly working hard, your 1RM will increase with time.)

Final Thoughts
I am writing this short article because I understand that this training can be daunting to the uninformed. In an effort to inform my people, I will continually write on the many aspects of effective training. In this particular essay, I hope that you come away with the knowledge that anyone, absolutely anyone can do this. As long as scaling is utilized, everyone who trains can achieve very fruitful results in a fun and motivating environment. No matter their age or fitness limitations. Time and time again I have seen people "make" it.

Leo

Unfortunately...

2008-06-10T07:19:00.000-07:00

Only a small percentage of you guys out there are actually emailing your results to me. I should stress that this must happen! If you guys are doing the work, then please please please record your results into a notebook of any kind (even if it's on restaurant napkins stapled together), then email me the results.

Recording your results is one of the most valuable tools to training. How can you know where you are going when you don't note where you have been? I use the results to figure how effective training is to different populations.

This goes out to anyone and everyone who uses this site as a resource in their training. Email, your name (you can use an alias, I don't care) and the particular "Homework" day (month/day/year) and your results (times /and or reps...I'll specify).

Email me at onicombat@gmail.com

That's it! Thanks for your time, let's get to work.

Leo

Beach Project: Week 4 Day 2

2008-06-06T17:32:00.000-07:00

I found a rope! So I grabbed it and hung it...and then we climbed it. The cool thing is that it's a 1-1/2 inch manila, a little harder to climb than the usual 2 incher. Almost everyone looked at me wide eyed when I told them they were going up it, but to their surprise they all were properly prepared to climb it based on the work we have been doing the last 3 weeks.

We also started using small kettlebells, the KB exercise was Turkish get-ups. A very technical progression that proved hard to teach but everyone got the hang of it. I can't wait to get some heavier ones.

Big congrats to everyone that is participating in the current Project. I am sure you guys are happy with the gains you have made and the new stuff learned in the last few weeks. Keep it up!

Climbing

2008-06-03T20:16:00.000-07:00

When I was still training to go to BUD/S, I knew I needed to get more (functional) upper body strength so I started climbing and bouldering. I went to a gym called Rock Gym in Southern VA. close to where I was stationed. I didn't climb very long before I was shipped out to Coronado, CA., but I did learn the value of climbing. Now, I revere those who take this up as their sport.

While my plate is completely full with training for my fights, going to school full-time, and running a training business, I unfortunately cannot make climbing a sport. However, I can take the principals and drills and cross-train with them.

That being said, I expect to have a short climbing wall in the gym so we can develop some of that kind of strength. In addition, we will have still rings (gymnastics), paralletes (gymnastics), dip bars (more gymnastics.) These will all be used for the development of my "Adventure" project disciples.

Email me if you want in on this brand of fun...onicombat@gmail.com

New Equipment coming!

2008-06-02T09:06:00.000-07:00

I am happy to announce that we will be getting a pair of rings in the next week or so. The caliber of training will heighten considerably when these come in, as an ex-competing gymnast I know the value of these rings to our training. You'll all see what I am talking about very soon.

Another addition to our gear is a Bachar ladder. This is a training apparatus geared to developing the type of strength necessary for rock climbing/ lock out strength.The Bachar ladder won't be available for use until we begin our "Adventure" Project. Reason being, all the climbing drills will require a more specific waiver of liability.

Beach Project: Week 3 Day 2

2008-05-29T20:46:00.000-07:00

Today we had a pull up bar. It was somewhat jerry-rigged, but then again almost everything can be and is. Today's warm-up consisted of wind sprints and broad-jumps and yes, it did look a lot like some torture a high school gym teacher would inflict on an unsuspecting co-ed P.E. class...of, course that was just the warm-up.

Today, we learned the clean and press, an absolutely essential technique for developing strength to lift a heavy object over your head (you never know when it'll come in handy, trust me.) Not to mention the amount of involvement the hamstrings, glutes, core, shoulders, and traps have in this one movement.

These were followed by box jumps onto a single tire. I would have preferred everyone to jump onto a stack of two tires but the cursing that ensued prevented me from insisting. I will definitely have to acquire some plyo boxes, because then no one will be afraid of falling into a huge hole (tire!)

Pull-ups were done on a 2 min time limit(?) and once they couldn't do anymore "strict" pull-ups they were allowed to climb up the wall and ease themselves down (I call these "let-downs" for more than one reason.) The whole point of training with us is to reach that point of muscle failure every time we train (if muscle failure is the means to reaching the particular goal for that day.)

I would say everyone reached and surpasses that point. I will be excited to hear about everyone's weekend, and how they couldn't feed themselves (thanks, Sandra!)

Beach Project: Week 3 Day 1

2008-05-29T20:12:00.000-07:00

Not enough can be said about the Tabata drills. We did this one for a warm-up today and used full burpees as the exercise of choice. I can definitely see an improvement in everyone's conditioning this week. Those who were gassing out early are now showing some endurance!

Everyone learned how to correctly snatch a dumbell in this session, and pretty much got it. I definitely will start offering an "orientation" class from now on, teaching all the complex lifts necessary for complete fitness.

The last superset was a rocker/back ext. set. I first learned the "rocker" during my time as a competitive gymnast in high school. This exercise seemed to be the bane of everyone's existence (which is ok for me, the ends justify the means.)

Beach Project: Week 2 Day 2

2008-05-22T19:37:00.001-07:00

This time I had an ace up my sleeve for some of you over-achievers. I added an extra evolution in case everyone had some left in them. Everyone was game today and so I hit 'em with 4 sets of Tire flips/ broadjump burpees. It's funny how much people hate those burpees! Following this was an evolution in extreme core utilization that I felt went well.

Today's class was very gratifying. I believe that everyone earned their just desserts and will definitely be enjoying them in the next few days.

As always, don't forget to do your homework.

Leo

The Beach Project: Week 2 Day1

2008-05-20T19:56:00.000-07:00

We now have a whiteboard. If this statement doesn't seem monumental then you just don't understand how important the whiteboard can be. Just think, you are in the psychological haze that is "the last couple of sets", and you have no idea how many are left or in some extreme cases, what exercise you were doing a milisecond ago. Well, the board saves you every time by proudly proclaiming the day's agony in full black and white (sometimes blue, red, or green and white.)

Today's session was a success. I spent about half an hour going over the day's techniques and then we launched right into it. There were some pretty rough spots for the participants, most notably the dumbell cleans/ fireman carry superset. The music was brought to us by Evolution's loaner Ipod (lot's of 80's metal...)

Once everyone has had a few sessions to nail down the techniques of the "heavier" exercises, the training will be like clockwork. I will be able to just write down the day's evolutions on the ol' whiteboard and just fix technique as I see fit (and of course, motivate the last bit out of everyone.)

That being said, I see the huge promise in the training that is being provided and I think I will continue to provide "Projects" in the future.

The Beach Project: Week 1 Day 2

2008-05-15T21:18:00.000-07:00

Today was a great session. After the aesthetic issues that I ran into on Day one, I went ahead to Lowe's and fixed the lighting issue. Now the "warehouse" has a nice industrial feel. I don't think Ross will feel bad about putting holes in these walls with the medicine ball (if it is even possible.) I also bought some music (thank you, itunes) so it wasn't just the sound of agony echoing in the space.

I got some really good feedback about the training as well. These "evolutions" definitely brought everyone to the brink, which is the only way to get the results that everyone is looking to earn. That's right I used the word "earn", not "get" or "achieve" or "buy". The act of earning denotes going through some kind of labor for some reward or status. Everyone definitely without a doubt "earned" whatever good comes from the training.

I hope to see the rest of you that have shown interest in doing some real meaningful work. I am excited at the prospect of helping you reach that next level, whatever it may be.

The Beach Project Testimonials!

2008-05-09T09:39:00.000-07:00

The people who jumped on the chance to train in this Project (privately) have finally reached the first month last week and I am happy to say that I am already harassing them for testimonials. Why? Because the project is doing what I said it could do FASTER than I thought it would!

I will have some official testimonies up soon but I will unofficially let you all in on what my clients have been telling me.

Client #1: She said her clothes don't fit anymore...they hang off of her now. She also said that her stress level has reduced and she feels better everyday.

Client #2: Her reason for seeing me and doing this project was two-fold. She wanted to lose body fat but she also was experiencing constant back pain. Now she says she doesn't feel any pain anymore.

Client #3: He just wanted to get into shape for martial arts. His cardio and strength were lacking big time and he gained a lot of weight. Two months later he weighs 20 lbs. less and his old coworkers don't recognize him.

Client #4: She couldn't run more than a couple blocks without collapsing into a heap. Now she runs with the dog and actually keeps up.

Client #5: He also wanted to get into shape to fight in the ring and knew that I could get him there physically. At first, he could do about 20 push ups at best. Now he does inverted wall push ups fairly easily. Incredible.

The Beach Project was designed to drop body fat and increase energy but I can see that it achieves so much more, especially for those who haven't really engaged in exercise before. If you want to become one of these good statistics, just email onicombat@gmail.com or call (703) 593-6321.

For those of you who want to learn how you can get these results, come to the Beach Project Seminar on May 19th at 6:30pm at the Advanced Spine and Laser Center. 9477 Silver king Court, Fairfax, VA 22031.

I'll see you then!

Leo

Seminar: The Beach Project

2008-04-25T14:30:00.001-07:00

When: Monday, May 19th 2008
Time: 6:30pm
Admission: $20

I am offering a seminar that will outline how the "Beach Project" works. I have decided that this would be a good topic to start my seminar career out with since all the research is done and I feel fairly comfortable presenting it. In the seminar I will go over many misconceptions made in the realm of fitness and getting lasting results. I will try to make very clear the many pitfalls to dropping body fat percentage and how to make your training much more fruitful.

This will be good for those of you who want to quit wasting their energy in the gym and start doing something meaningful. Admission is $20, duration is 1 and a half hours, and refreshments will be served. Call 703-593-6321 or email onicombat@gmail.com to reserve your spot in this seminar.

The Beach Project begins May 13th!

2008-04-19T13:32:00.000-07:00

Starts: Tuesday, May 13 2008
Duration: 6 weeks, Tues/Thurs
Times: 8pm-9pm
Where: Evolution MMAA
Fee: $15 per session

That's right and Devon is getting on the ball calling up some friends who are going to help keep her honest during the project's six weeks.

Bronze Age is offering a six week program designed to drop body fat percentage and increase cardiovascular energy (both helping you look amazing for vacation time, hence the project name.) The project sessions are run twice a week at Evolution MMA Academy in Sterling, VA. Check out www.evolutionmma.net for the address.

The sessions will consist of exercises featuring running, lifting, jumping, throwing, pushing, pulling, and you will even learn some Thai Boxing! The program will be challenging but the reward is great for those who participate. Guinea pigs for this project have dropped their body fat percentage 5-10 percent. They are now lean, energetic, and dangerous! (Thanks to the Muay Thai part of the sessions.)

If you would like to sign up or need more info, send an email to onicombat@gmail.com or call 703-593-6321. There must be at least 10 people signed up for a session to proceed, so ask your friends to sign up as well! Everyone that participates receives a composition notebook to log their progress and workouts and everyone will receive nutritional guidelines to help ensure their success.

Where's Leo!?

2008-04-07T10:36:00.000-07:00

I'm back! Sorry about the lull, I've been engaged in so many things in the quest to become the premier conditioning specialist in VA. Just to give you an update on whats going on, I still run a conditioning class, Muay Thai boxing classes, Tai Qi classes, and of course, taking on clients to help them reach their goals. It's been exhausting just meeting all my responsibilities and in the next few months, I will be ending some classes and creating new ones. If you have any questions about where you can find one of these classes or private training, email me at leo@dcmma.com.

I will be teaching Muay Thai and running Strength and Conditioning classes at Evolution MMA Academy (evolutionmma.net)

Also, taking clients and teaching Tai Qi at the Advanced Spine and Laser Center (achwellness.com)

I will also be starting a conditioning get-together on Saturday's where we will be climbing, lifting, running, swimming, and all kinds of other fun human endeavors.

I'll keep you posted on this stuff and as always keep the questions coming!

Regards,
Leo

Best for Bruises?

2008-03-11T14:47:00.001-07:00

Lately, my back and shoulder muscles have been sore. I use a heating pad and icy hot, but that doesn't seem to give me total relief. One of my friends suggested I use Dit Da Jows or Tiger Balm. What do you recommend for sore muscles and bruises, Leo?

When I first heard about Dit Da Jow, I was training in Shaolin Lohan Gung-Fu. In the Chinese martial arts Dit Da Jow is a necessity, especially within the disciplines designated as "hard" styles. This is because they involve the daily smashing of limbs against various training apparatuses. I guess if you spent hours a day slamming your fist, arms, legs, and etcetera against bags filled with rocks you'd come up with some pretty strong bruise juice, too.

I used Dit Da Jow for years. I used to get it at a place called The Flying Dragon in Fairfax. It was good stuff as far as I remember, it definitely did the job! I once read a history of Chinese and Japanese masters. It was written that the Japanese masters were notorious for having huge, gnarled hands that were very powerful and seemingly invulnerable to pain. However, the text said the Chinese masters were just as powerful and yet their hands looked spotless and normal. Why is this? The Chinese believe it is because they have been in the game for a long time and have come up with methods that are safe and effective and without many negative consequences. Dit da jow is one of these methods. If you were wondering, it smells very earthy like roots.

Another readily available liniment that I have just discovered is from Thailand. It's called Nama Muay, and it's excellent! I was introduced to it by my Thai Boxing trainer and this is the real deal. The stuff stings when you put it on and God help you if you get it in a sensitive area! It's yellow and smells like super Icy Hot...probably because it IS super Icy Hot.

As far as Tiger Balm goes.... Well, it is pretty good and it comes in different strengths, but compared to the previously mentioned liniments Tiger Balm doesn't fly. Use it if your situation isn't serious. Or I guess you can stick with the Icy Hot.

Am I getting an Office Space Body?

2008-03-07T15:54:00.000-08:00

Hi Leo!

I have one for you - I would like to know more about the negative effects working at a computer for extended periods of time can have on your body. If there are any exercises you can do while at work to ease the tension you can get, particularly in your shoulders from working the mouse. Also, if there are any suggested office gadgets that can help.

Thanks,

Devon

Working in an office environment can be totally disastrous to your body. Let's identify some of the negatives; first, you are probably sitting in a chair that you would classify as comfortable only for the first 30 minutes of sitting on it. After that , you are shifting around uncomfortably trying to find some relief. One of the places I train clients is a chiropractic center and to the office's credit even the receptionist is practicing good spine health. She sits on a chair that has a core ball as the seating surface.

The good thing about the core ball is that it's so versatile. You can do all kinds of exercises with it and the degrees of difficulty vary from post-rehab to athletic level. You should sit on a core ball when at the computer because it forces you to be in a correct posture, not to mention your core (abs and lower back) are constantly working to keep you on the ball. Let's say that you are really feeling compressed after a long session at the computer. According to Fairfax-based Chiropractor Vishal Verma, when you bounce on the core ball your spine is actually mimicking the same actions it would if you were on a walk. This action elongates and stretches the vertebrae of the spine making your back feel revitalized.

Some other postural problems you can create at the computer are the rounding of the shoulders and forward head. Both of these phenomena throw off the alignment of the body and lead to other problems like back pain and decrease in range of motion. Here, let's illustrate this further. Find any teenager that you know who spends way too much time on facebook or myspace and check out their profile. Does it look something like this?

Here is a pretty good example of what sitting at a computer, watching TV, never stretching or keeping your posture in check can make you look like. Continue this you'll have a hunch-back in no time!

Okay, as far as things you can do at the office to counteract these negative outcomes let's begin with the chest. Rounded shoulders become permanent when the chest is tight and the back is weak. Make it a daily office habit to stretch your pectoralis major and minor against a wall.

Stretch your arm out from the body making a straight line from your shoulder to your wrist. Then bend your arm 90 degrees from the elbow so that your fingertips are pointing at the ceiling. With your arm in this position, place your forearm against the wall and turn your body away from the wall. You should feel this stretch on the muscles starting in the front of your shoulder down into you chest.

Now it's time to strengthen your back as this will pull your shoulders into proper alignment. To accomplish this you will do a row. For this exercise you will need a resistance band (you can buy this fairly inexpensively piece of equipment from any sporting goods store, and boy is it versatile!) Sit on the ground with your legs locked and in front of you. Loop the band around the bottom of your feet and grab the handles of the band. Keeping your back straight and your shoulders relaxed, pull the handles back until your elbows travel a little beyond your back. You should try to squeeze your shoulder blades together as you come into the full contracted position. This will ensure full-range of motion (important!)
The picture to the right illustrates the end of the movement.

These are just a couple of ideas to relieve the stress you put on your body everyday. On top of these exercises you should be doing a daily stretch routine to help make your life a little more enjoyable in the years to come.

- L. Napper

Questions are a great way to start!

2008-03-06T09:06:00.000-08:00

Okay, so I have been racking my brains to figure out what I should start writing about. I mean, it would be easy just to put any topic up but would it speak to and help the people reading? maybe. Well, i have a better idea...you guys write me with questions and I will research and answer them. Let the thinking begin.

Gym Jones

2008-03-04T07:43:00.001-08:00

There are a lot of training programs out there that get the job done (i.e. achieve a specific goal), however that’s really the easy part in our profession. Reaching goals, as long as they are realistic, is all scientific. Measurable. A fitness professional may work in many different specialties but I guarantee you they have a single interest that propels them to research human science. For myself, I find that even though I work with a variety of fitness levels, I love experimenting in the question of how strong and well-rounded can the body become.

Enter Gym Jones in Salt Lake City, Utah. You can find some of their videos within this blog. They are the guys that transformed the actors in 300 into Spartans. What they do is amazing. Why? Before the whole 300 movie workout craze Gym Jones was finding out how far the body could go. You won’t find unnaturally muscle-bound men and women here; in fact you might think that not much is going on there just by looking at these guys… until you watch one of their videos (or all of them in my case!) These people train to become strong, not just look strong. The training they do is reminiscent to the evolutions I endured training to go to BUD/S and the exercises I did as a gymnast and their work-ethic is that of a collegiate-level wrestler.

One interesting thing about Gym Jones founder Mark Twight is that he isn’t a certified personal trainer. As far as I can see he is just an amazing athlete who has studied what the body can do on a personal level, started a gym located in a huge warehouse, and invited friends to challenge them to physical superiority.

After writing this article I will start contacting the gym to open up lines of communication. I will keep you all abreast of what comes of it.

Are you ready for change?

2008-02-28T18:05:00.000-08:00

One of the things that remains constant in my line of work is change. Pretty Zen, huh? Well, I've started this blog site for all the great people I meet in life that could use a little help in improving their quality of life.

A little of my bio;

My name is Leon Napper, my friends call me Leo. I have been working in the strength and conditioning field for over six years. My experiences span from beginning in the martial arts at the tender age of four years old, joining the United States Navy and training (sweating and bleeding) with various SEAL master instructors. I have held the positions of group fitness instructor and personal trainer at Washington Sports Clubs, Physical Training Petty Officer of two Naval commands, personal trainer at Advanced Spine & Laser Center, and now recently Muay Thai Boxing instructor at Evolution MMA Gym.

I work with people of many different fitness levels and goals. To my credit, I have done things that have made believers out of skeptics and I guess that's what motivates me to share my techniques in this capacity.

All the best!

Leon Napper
Strength/ Conditioning Coach
leo@dcmma.com