Martial Arts Travel & Training
Study Martial ArtsBeijing, China โ In a city that never slows down, finding an outlet for stress, fitness, and personal growth can be a challenge. AMA LAB (Any Martial Arts), founded in 2019, offers exactly that โ a place where you don’t just train, you evolve. Rooted in Bruce Lee’s timeless philosophy โ “Be water, my friend” โ this martial arts lab is more than a gym; it’s a movement.
At AMA LAB, the core belief is simple: martial arts is not about violence โ it’s about confidence, resilience, and self-discovery. Whether you’re looking for practical self-defense, athletic performance, or mental and physical wellbeing, the mission is to help you build a stronger body, a sharper mind, and an unshakable spirit.
The teaching philosophy rests on three pillars:
This is not just a gym โ it’s a community where water-like adaptability meets relentless perseverance.
Your progress depends on who guides you. AMA LAB boasts an elite roster of internationally certified coaches with championship pedigrees and realโworld experience.
This diverse team ensures that every student โ from beginner to competitor โ receives expert guidance tailored to their goals.
AMA LAB offers a wide range of programs designed to cater to all ages and interests:
| Program | Description |
|---|---|
| Muay Thai | Highโintensity striking art โ burns 800+ kcal per session, perfect for conditioning and stress relief. |
| Brazilian JiuโJitsu (BJJ) | The “gentle art” โ leverage and technique over brute force. Ideal for selfโdefense and mental discipline. |
| MMA | Complete combat sports training for those who want to master all ranges of fighting. |
| Animal Flow | Groundโbased movement that enhances mobility, strength, and coordination. |
| Functional Training | Realโworld fitness that improves daily life performance and injury prevention. |
Each class follows a structured flow: warmโup, technique drills, live sparring (or conditional practice), and coolโdown reflection. Adult BJJ classes run 90 minutes; kids’ classes are 60 minutes.
๐ฅ Body Transformation โ Moderate to highโintensity training builds lean muscle while torching fat.
โค๏ธ Cardiovascular Health โ Fastโpaced sessions boost heart health, circulation, and respiratory function.
๐ง Mental Strength โ Endorphins and dopamine release reduce stress, build confidence, and help you face life headโon.
๐ก๏ธ Real SelfโDefense โ Learn practical techniques that prepare you for realโworld threats.
The youth program features a clear fourโlevel ladder โ from Beginner (Level 1) to Competition Team (Level 4). Each level has specific prerequisites, class durations, and focus areas: etiquette, discipline, body awareness, partner drills, and eventually advanced techniques and tournament preparation. The AMA Mini Warrior curriculum is also available for school ASA programs, with downloadable materials in both English and Chinese.
Led by Coach Zoey, these classes provide a safe, encouraging environment where women can learn effective selfโdefense without the pressure of training with male partners. It’s about building coordination, flexibility, and mental resilience โ all while having fun and connecting with likeโminded peers.
Guided by the motto “Pour heart into water, use love as a boat,” this initiative adapts international best practices to support neurodiverse individuals, including children with Autism Spectrum Disorder (ASD), ADHD, and developmental delays (ages 4+).
Program achievements:
This program proves that martial arts can be a powerful tool for social good.
Founded in 2023 under head coach Anthony Eduardo, the Real Freedom team has already achieved remarkable success in just two years:
With over 200 active adult and youth members, the team embodies core values of Respect, Discipline, Focus, and Freedom. Whether you’re aiming for the podium or simply want to push your limits, this is where champions are forged.
AMA LAB operates three premier gyms, all easily accessible:
All gyms are equipped with standard MMA cages, heavy bags, and professional EVA shockโabsorbing mats to protect your joints.
Martial arts isn’t about fighting โ it’s about becoming the best version of yourself. Whether you’re after practical selfโdefense, athletic performance, or holistic wellbeing, AMA LAB offers the environment, the coaches, and the community to help you succeed.
Ready to start? Visit our official website to view class schedules, coach profiles, location details, and book your trial session:
๐ https://studymartialarts.org/trip/ama-lab/
New members enjoy exclusive trial offers โ spots are limited, so act now.
Be water, my friend. Flow, adapt, and grow. Join AMA LAB and discover the stronger, freer you.
Are you ready to step into the heart of Cambodiaโs ancient martial arts tradition?ย Kingdom Fight Gymย offers an unparalleled opportunity to learnย Kun Khmerโthe national sport of Cambodiaโin a professional, welcoming environment. Whether youโre a complete beginner or an experienced fighter, this premier training facility in Phnom Penh delivers an authentic Cambodian martial arts experience that combines tradition, fitness, and cultural immersion.
Kun Khmer is Cambodiaโs ancient martial art, dating back to the Khmer Empire. It shares the same historical roots as Muay Thai from Thailand, Muay Lao from Laos, and Lethwei from Myanmar. Today, it stands as Cambodiaโs national sportโa powerful striking art that emphasizes punches, kicks, elbows, knees, and devastating clinch techniques.
At Kingdom Fight Gym, the mission goes beyond simply teaching techniques. The gym aims toย restore the ancient fighting art of Kun Khmerย while providing a space where students can learn mutual respect, self-defense, connect with their culture, gain self-confidence, and develop as well-rounded individuals.
Visitย Kingdom Fight Gymย today and book your session!
Kingdom Fight Gym is strategically located onย Street 19z, Phnom Penh, near the popular Russian Market area. This central location makes it easily accessible for both locals and tourists. For those visiting Siem Reap, the gym also has a location near the iconic Temples of Angkor, allowing travelers to combine martial arts training with exploring one of the worldโs most remarkable archaeological sites.
The gym is run byย Mark van Dongen and Kwok-Leung Tsang, who envisioned creating a social, cultural sports center that partners with local organizations to contribute to the lives of Cambodian youth. The coaching team consists ofย experienced local and foreign coaches, including active and retired fighters.
Reviews consistently praise the coaches for their expertise and patience. One recent visitor noted:ย โThe coaches are sharp and will persist for the learner to get the moves rightโ. Another reviewer described their experience:ย โThe coaches are truly fantastic, with a remarkable ability to break down complex techniques for all skill levelsโ. Coach Dina, in particular, receives frequent mentions for his technical instruction and ability to correct mistakes effectively.
For international visitors, one of the biggest advantages is thatย coaches speak excellent English. The owner is fluent in English, ensuring clear communication and making the gym highly accessible for travelers from around the world.
Kingdom Fight Gym offers a variety of training options to suit different schedules, skill levels, and goals:
The gym offersย group classes for both kids and adults. Classes follow a structured format: warm-up, technique drilling, pad work, and optional light sparring for experienced practitioners. The atmosphere is energetic yet supportive, making it ideal for beginners and intermediate students alike.
For personalized attention,ย private training sessionsย are available with experienced coaches. One reviewer shared:ย โJust finished a private training with coach Dina. He pointed out all my mistakes. Learned a lot in an hourโ. Private sessions are affordable and packed with valuable technical advice.
Kingdom Fight Gym offersย Kun Khmer intensive training campsย that include two 2-hour long classes per day. These camps are perfect for those seeking rapid improvement and deep immersion in the art.
Looking for a unique group activity? The gym offersย Private Kun Khmer Workshopsย designed for families, friends, or corporate groups. These 1-2 hour sessions let you connect in an active, engaging way and are open to all fitness levels. Children agedย 6 years and aboveย are welcome.
Kingdom Fight Gym offers transparent and affordable pricing:
| Session Type | Price |
|---|---|
| Drop-in session | $10 |
| Monthly membership | $100 |
| Private session (1 hour) | $30 |
Drop-ins are welcome, but booking ahead for private sessions or cultural packages is recommended, especially during high season (November-March).
Visitย Kingdom Fight Gymย today and book your session!
The gym boastsย modern, clean, and air-conditioned facilitiesโa welcome relief from Phnom Penhโs tropical heat. Available equipment includes:
The gym also featuresย indoor and outdoor training areas, ensuring comfortable training regardless of weather conditions.
What sets Kingdom Fight Gym apart is its commitment toย cultural immersion. Beyond physical training, the gym offers:
This holistic approach transforms a simple workout into a meaningful cultural journey.
Kingdom Fight Gym is more than a businessโitโs a force for good. The gymย supports underprivileged Cambodian youth with free training, education, nutrition, and housing. By offering training camps and group classes, they provide young Cambodians with opportunities to learn discipline, self-defense, and valuable life skills.
With aย perfect 5.0 ratingย across 25 reviews on Tripadvisor, Kingdom Fight Gym consistently exceeds expectations:
โIf youโre looking to train kickboxing in Cambodia then Kingdom Fight Gym is a perfect spot. The staff are friendly, accommodating and provide great coaching for all different skill levels. The gym is clean, provides any training gear you might need and has a great feel to it.โย
โLoved my week here! Very welcoming, great for both newbies and seasoned fighters. I was particularly impressed by the sparring culture which allowed me to get good rounds in with experienced fighters while being safe and controlled for anyone sparring for the first time.โย
โThe best fight gym in Siem Reap. You get more than what you expected. Very nice and intense workout. Especially good boxing technique they guide you. Very good vibe and good people.โย
Getting started at Kingdom Fight Gym is simple:
Whether youโre visiting Cambodia for a holiday, living in Phnom Penh, or planning a dedicated martial arts training trip, Kingdom Fight Gym offers an authentic, welcoming, and professionally-run experience.ย Train hard, learn from the best, and discover the warrior withinโall in the heart of Cambodia.
Ready to start your Kun Khmer journey? Visitย Kingdom Fight Gymย today and book your session!
Taking up a Kung fu Experience in China through StudyMartialArts.Org might be one of the best decisions you make. When you contact StudyMartialArts.Org, we aim to provide you with independent information on schools based on your intentions and objectives, so that you can make the right choice on where to study. We realize that traveling halfway around the world to learn kung fu in China is a big step. Our mission is to connect you to the right school and provide you with all the support you need at no extra cost. When you book your training with StudyMartialArts.Org, you get not only excellent service but a chance to join a growing network of martial arts adventurers, masters, and high-level students.
FULL ARTICLE – https://studymartialarts.org/trip-types/learn-kung-fu-in-china
October 10โ24, 2026 | Gulun Chan Academy, Mount Songshan, China
For the first time in its history, the Gulun Chan Academy opens its doors for a dedicated retreat. This is not a casual workshop or a tourist experience. It is a rare, intimate immersion into the living heart of an unbroken Shaolin lineageโa two-week journey into the stillness where Chan (Zen) and Kung Fu become one.
From 10โ24 October 2026, you are invited to train directly under Shifu Wu Nanfang, the 6th generation lineage holder of the Gulun tradition. Shifu will teach Gong Fu and give talks every dayโsomething that has never happened before. He does not transmit lightly.
This retreat is for those who are ready to sit with themselves. To find stillness. To encounter a tradition that has survived centuries of upheaval and emerged with its essence intact.
Shifu Wu Nanfang began his training around 1972, at the age of ten, under his grand-uncle Wu Youde. Days were for school. Evenings were for the family’s practiceโpractice that took place under the shadow of the Cultural Revolution (1966โ1976), when the Chinese state systematically dismantled Buddhist and martial traditions. The Wu family practised anywayโat night, in the mountains behind Shaolin Temple, after the village had gone to sleep.
“Especially when I was young, during the ten years of the Cultural Revolution, the policy was to eliminate Buddhism. No Buddhist cultural things were permitted to exist. So in that turbulent era, my family was behind Shaolin Temple, deep in the mountains. In that environment, my grandfather and the others, they all used the nighttime. After everyone had gone to sleep, they would still be there constantly practising.”
As a boy, Wu Nanfang slept beside his great-grandfather, absorbing presence as much as stories. The elders took him to Shaolin Temple’s Baiyi Hall, where murals depicted the ancestor Wu Gulunโthe monk entrusted by the Shaolin Temple Master to preserve the tradition’s secrets in the mountains. Standing before these images, something awakenedโnot ambition, but recognition.
He studied under grandfather Wu Youde, uncle Wu Musheng, cousin Qiao Heibao, and for over twenty years with Master Xingxing in both martial and Zen practices. At seventeen, against his family’s wishes, he committed to lifelong practice. In 1995, he took Buddhist refuge at Shaolin Temple under Abbot Shi Suxi, who gave him the Buddhist name Defang.
He then spent the better part of a decade travelling across Songshan Mountain, tracing the students his great-grandfather and grandfather had taught, collecting the scattered fragments of Gulun Kung Fu that had drifted across the region in the upheavals of the twentieth century.
“I used ten years to collect many of these things. The purpose was to be more complete. To properly preserve, promote and continue these Shaolin-transmitted cultural martial arts manuals.”
He frames the inheritance as something carried, not owned.
“This is the wisdom cultivated by how many generations of Shaolin senior monks. Formed generation by generation, not by one person. So it comes not easily.”
Today, Shifu Wu Nanfang stands as one of the few living holders of this complete traditionโa man who risked his safety as a boy to preserve what the state tried to erase, and who now offers it to sincere students from around the world.
The theme of this retreat is Chan and Kung Fuโnot as separate pursuits, but as a single, integrated path.
Most Gulun Kung Fu training is internalโslow, spiralling, and deeply meditative. Every movement originates from the dantian (the body’s energetic centre) and flows outward through the limbs with intention and awareness. This is not about speed, flash, or athletic display. It is about presence, alignment, and breath.
The curriculum is rooted in the foundational pillars of the Gulun system, yet flexible enough to accommodate advanced practitioners:
Standing Meditation (Zhan Zhuang / Xu Zhuan):
The root of everything. Stand still, align your structure, sink your energy. This looks simple but contains infinite depth.
Zhuan Gong:
Five stances that form the basis of virtually every movement in Kung Fu. Here you learn structure and how to ground yourself completely.
Ba Duan Jin:
Eight Pieces of Brocadeโancient Qigong exercises that open the body’s energy channels and prepare you for deeper practice.
Pan Gen:
The first basic form, focused on moving from your roots and centre. This is your first taste of the beautiful, flowing, spiralling movements that characterise Gulun Kung Fu.
Each evening, Shifu and Ben will give a talkโa series on the heart of the tradition: where Chan and Kung Fu meet.
The academy is nestled at the foot of Mount Songshanโone of China’s Five Great Mountains and a UNESCO World Heritage site. This is not a chaotic city; it is a peaceful, rural, temple-dotted landscape where the rhythm of life follows the sun.
Just 1 kilometre from the academy stands Huishan Templeโa Buddhist temple over 1,500 years old, predating even the famous Shaolin Monastery. Many students rise before dawn to practise Zhan Zhuang in the temple courtyard as the sun rises over the mountains. The combination of ancient stone, morning light, and absolute quiet is unforgettable.
Surrounding the academy, the forests and mountain trails offer quiet, solitary spots for personal practice. Training among the pines, with birdsong replacing walls and the sky as your ceiling, deepens the connection to the art in ways that indoor practice cannot replicate.
This retreat is not for everyoneโand that is precisely the point.
It is not for those seeking a fighting bootcamp or a tourist experience. It is for those who:
Whether you are a complete beginner or a seasoned practitioner, the Gulun system meets you where you are. The foundations are designed for everyone. What matters more than experience is willingness to practise slowly and consistently.
Getting There: Fly into Zhengzhou Airport (CGO). The academy is a 90-minute taxi ride away. Book your taxi via Didi or Amap using this address: ไผๅๅฏบ่ฅฟ800็ฑณ่ทฏๅ800็ฑณๅค่ฝฎ็ฆ ้ข.
Facilities: Rooms are equipped with air conditioning and hot water. Wifi is available.
Visa: For the 14-day retreat, your primary option is the Tourist Visa (L Visa), which allows stays of up to 30 days. Depending on your nationality, you may also qualify for visa-free entry. The academy can provide an official invitation letterโsimply email Li Juan at wugulunacademy@hotmail.com to start the process.
Safety: China is substantially safer than most of Europeโvery low crime, little drunkenness, no aggressive street culture. Dengfeng and Songshan are quiet, rural, and friendly. Foreigners are generally welcomed warmly rather than taken advantage of; people are more likely to refuse payment than overcharge.
This is the first time Shifu Wu Nanfang has opened his doors for a dedicated retreat. It is the first time he will teach daily, in person, to a group of sincere students. Given his age and the rarity of his transmission, this may be a once-in-a-lifetime opportunity.
The Gulun tradition has survived for over 150 yearsโthrough revolution, suppression, and obscurity. It has been carried by a lineage of masters who refused to let it die. Now, for two weeks in October, you have the chance to step into that stream.
Not to observe. Not to take photos. But to practise. To sit. To learn from a man who embodies the very thing he teaches.
This is a small-group, intimate retreat. Spaces are strictly limited to preserve the quality of instruction and the depth of the experience.
Event Details:
Ready to begin? Visit https://studymartialarts.org/trip/gulun-kung-fu-retreat/
Tick, tick, tickโtimeโs ticking down and the match is about to start. Donโt let the nerves take over; take control of your mind! Itโs time to focus, breathe, and remember: the hardest punch youโll throw today might just be at your own thoughts.
But are you here to fight your opponent or wrestle with your inner chatter?
Itโs the final round of a tournament, and your opponent is strongโstronger than you expected. Youโre exhausted, sweat dripping, lungs burning. The crowd cheers, but itโs all a distant hum. For a moment, you hesitate. Doubt creeps in. Can I do this? Am I good enough?
Then you remember your trainingโnot just the drills, but the mental preparation.
In that moment, you tap into the psychological techniques that have been ingrained in your routine, the strategies that help you stay calm, focused, and resilient. This is where the true power of martial arts comes from: mastering the mind.
Your mind is your most powerful weapon in martial arts. When your mind is sharp, even the toughest opponent canโt break your focus.or your confidence. These techniques help sharpen focus, build resilience, and prepare you for any challenge.
What it is: Visualization makes you practice the action, movements, and results you want to acquire in the martial art.
Why it works: Neuroscience proves that thinking through an action develops the same neural structures as if one would perform the said action physically. It boosts confidence, promotes the development of muscle memory, and prepares the body for unpredictable challenges.
How to do it:
What it is: Mindfulness is the state of being completely present in the now, without being distracted by the past or future. It makes a martial artist live free from influences of thoughts and emotions under pressure.
Why it works: By being mindful, there is the improvement of reaction time, overthinking reduction, and entering a state of “flow,” where movements become automatic and seamless.
How to do it:
What it is: This requires one to notice self-defeating thoughts and replace them with empowering positive language.
Why it works: Negative thoughts drain your energy and focus. Positive self-talk keeps your mindset strong, boosts motivation, and helps you recover quickly from setbacks.
How to do it:
What it is: Goal setting is about creating structured, measurable objectives that focus on progress rather than perfection.
Why it works: Clear goals provide direction, motivate consistent effort, and foster resilience when faced with adversity. A growth mindset ensures that you use mistakes as opportunities to improve.
How to do it:
Week 1: Focus on positioning
Week 2: Perfect the timing
Week 3: Train in sparring conditions.
What it is: Breathing techniques help regulate your nervous system, lowering anxiety and maintaining focus. They are important in managing adrenaline spikes during competitions.
Why it works: Slow, controlled breathing activates the parasympathetic nervous system, counteracting the fight-or-flight response. This ensures clarity of mind and better endurance.
How to do it:
These techniques work wonders for mastering your mindset, but wait, have you tried this specific yoga?
Successfully mastering the psychology of martial arts doesn’t merely depend on physical strength or perfect technique; instead, it requires mentally training oneself to remain calm, focused, and resilient in intensifying situations. Through all these mental strategies—visualization, mindfulness, positive self-talk, goal setting, controlled breathing, and even a quick session of Warrior’s Focus Yoga-you will be placed in an optimum position to handle all the pieces of the challenge of combat sports in and out of the ring.
If you are seasoned or just getting started in martial arts training, it is the right mindset that sets you on the path to overcoming the many obstacles coming your way. But remember, tools also matter. Being a partner with wholesale MMA gear manufacturers ensures you get the finest gear to accompany all your preparation, whether it is mental or physical. The psychological impact this has can also help you master your mind for peak performance.
By David Kelly
July 19, 2024
As the world emerges from the shadow of COVID-19, China has reopened its borders to international travelers, beckoning visitors to explore its storied landscapes, rich cultural heritage, and timeless martial arts traditions. For those eager to experience the Middle Kingdom in this new chapter, the time is ripe to plan a journey that delves into the heart of this dynamic and ever-evolving nation.
Travel to China
The resumption of overseas travel to China has been carefully orchestrated, with stringent health and safety protocols in place to ensure the well-being of both visitors and local communities. Travelers must obtain a valid visa, which can be secured through the Chinese embassy or authorized agencies. Even better news is that for the following six countries Switzerland, Ireland, Hungary, Austria, Belgium, and Luxembourg nationals will have up to 15 days of visa-free travel to China.
Upon arrival, visitors are no longer subject to temperature checks or are required to undergo testing, depending on the prevailing public health guidelines. Masking requirements and other preventive measures are more of a courtesy to other travelers.
One of the most significant changes in the post-pandemic landscape is the increased reliance on digital platforms for travel planning and bookings. Savvy travelers would do well to familiarize themselves with popular Chinese apps like Ctrip and WeChat, which offer a wealth of information and seamless booking capabilities for flights, accommodations, and transportation within the country.
Navigating the Cultural Landscape
China’s rich cultural tapestry is a tapestry that has been woven over millennia, and the post-pandemic era presents an opportune time to delve into its timeless traditions and customs. From the awe-inspiring grandeur of the Great Wall to the serene tranquility of ancient water towns, the country offers a boundless array of iconic sights and immersive experiences.
For first-time visitors, it’s advisable to start with perennial favorites, such as the Forbidden City in Beijing, the Terracotta Warriors in Xi’an, and the picturesque water towns of Zhejiang province. These quintessential destinations not only provide a captivating glimpse into China’s storied past but also serve as gateways to deeper cultural engagement.
Beyond the well-trodden tourist trails, travelers can venture off the beaten path to discover the unique regional identities that contribute to the country’s multifaceted cultural fabric. In the southern reaches of Guangxi, for instance, the enchanting landscape of karst formations and the vibrant ethnic minority communities offer a refreshing alternative to the more crowded metropolises.
Martial Arts Immersion
Perhaps one of the most alluring aspects of a post-pandemic visit to China is the opportunity to immerse oneself in the country’s renowned martial arts traditions. From the iconic Shaolin Temple in Henan to the bustling streets of Foshan in Guangdong, China remains the epicenter of various schools of martial arts, each with its own distinct philosophy and technique. During COVID-19, many of these were hit hard, went into hibernation, or left the country for pastures new.
For those seeking a more immersive experience, numerous martial arts academies and training centers across China welcome international students, offering intensive programs that delve into the physical, mental, and spiritual dimensions of these ancient fighting arts. Whether it’s the fluid grace of Taichi, the explosive power of Sanda, or the disciplined precision of Wushu, visitors can embark on a journey of self-discovery and physical transformation under the tutelage of seasoned masters.
Beyond the dojo, the cultural exploration of martial arts can extend to the realms of traditional Chinese medicine, calligraphy, and the philosophical underpinnings that have shaped these practices over the centuries. By immersing themselves in this multifaceted world, travelers can gain a deeper understanding of the holistic approach to well-being that is deeply rooted in Chinese culture. More on this later.
Culinary Adventures
No visit to China would be complete without a culinary adventure that tantalizes the senses and expands the palate. The country’s diverse regional cuisines, each with their own distinct flavors and cooking techniques, offer a veritable feast for the senses.
From the fiery Sichuan peppercorns of the southwest to the delicate seafood dishes of the coastal provinces, China’s culinary landscape is a kaleidoscope of tastes and textures. Travelers can embark on guided food tours, participate in hands-on cooking classes, or simply wander the bustling night markets to savor the myriad of street food delicacies.
Beyond the well-known favorites like Peking duck and dim sum, the post-pandemic era presents an opportunity to explore the lesser-known regional specialties that have long been cherished by local communities. The preservation of traditional foodways and the rise of farm-to-table movements in China offer a glimpse into the country’s rich gastronomic heritage and its evolving culinary landscape.
Planning Your Journey
As the world emerges from the COVID-19 pandemic, China stands ready to welcome travelers with open arms, inviting them to rediscover the country’s timeless wonders and immerse themselves in its vibrant cultural tapestry. Whether you’re drawn to the iconic landmarks, the captivating martial arts traditions, or the culinary delights, a journey to the Middle Kingdom in the post-pandemic era promises to be a transformative and unforgettable experience.
As you plan your trip, be sure to stay up-to-date on the latest travel guidelines and health protocols, and consider working with a reputable travel agency or tour operator to ensure a seamless and hassle-free journey. With careful preparation and an open mind, you’ll be well on your way to discovering the hidden gems and timeless treasures that make China such a captivating destination.
by Steve Grogan
Many martial artists have a long way to go when it comes to physical fitness. This is due to the following:
Their opinions on both of these fronts is misinformed. The goal of this article is to set the record straight.
First, you will be given an alternate way to look at exercise.
Second, you will learn about a method of exercise that not many people know about: High-Intensity Resistance Training.
CHANGING YOUR PERSPECTIVE ON EXERCISE
There are many martial arts students who donโt see any benefit in strength training. This is because martial arts styles sell the promise that if a person knows more about body mechanics and the proper way to generate power, they will be able to hit harder than a bigger, stronger opponent.
This is true to a certain extent. However, this statement reveals that martial artists are missing the point of the exercise. Its purpose is not mainly to gain muscle (that is just a byproduct); its purpose is to make you healthy.
Many martial arts teachers look down on strength training because they believe in the myth that lifting weights will somehow make you tense all the time. (Nothing could be further from the truth, although that is a subject for another article.)
Lifting weights will not make you a muscle-bound oaf. That is an incorrect assumption for two reasons:
Stronger muscles allow you to perform your techniques with more explosiveness, which means more hitting power. Since hitting harder than your adversary is the name of the game, it is obvious how being stronger is ideal.
With that covered, we must now answer every martial artistโs greatest conundrum: โHow could I possibly fit an exercise program into my schedule when I already spend so much time going to class, practicing forms, sparring, etc.?โ
THE ANSWER – HIGH-INTENSITY RESISTANCE TRAINING
Most gyms and personal trainers push programs where you need to work out five to six days per week, for an hour or longer. Given the amount of time that a martial artist spends on going to class and training on their own, this is a tall order.
Plus, we cannot ignore the fact that martial artists have more in their lives than just their art. They have full-time jobs (complete with commute time), romantic partners, kids, friends, and errands. In other words, they are just as busy as everyone else.
Another problem with these programs is that there is not a lot of downtime between workouts and/or martial arts classes. If you go to a Gut-Busting Boot Camp on Monday night and then go spar on Tuesday night, you are more likely to get injured.
The more you exercise, the more wear and tear you put on your body. With each opening and closing of your joints, you run the risk of injury, not just in the form of hurting the joints themselves, but also of muscle pulls and the like.
Therefore, the answer must be the opposite of what the โexpertsโ say: we need less exercise. This sounds counterintuitive, but if you change how you think about exercise, it will make sense.
Here is how you look at exercise: think of it as medicine.
Letโs say someone is diagnosed with some physical ailment that will require them to constantly take medicine for the rest of their lives. The doctor puts them on Medication A at a dosage of 10mg and says, โTake this twice a day.โ
There is no effect.
The doctor says, โTry Medication B at 15mg, once per day.โ
Still no change in the patientโs condition.
The doctor says, โHmmmโฆyou felt a little better on Medication A, right? Just not completely better. Soโฆletโs put you back on that one at a dosage of 20mg, three times per day.โ
The patient winds up in the ER. Feeling guilty over his error, the Doctor looks over the charts once more and says, โOkay, same medication, but 15mg twice per day.โ
Suddenly, the patient is doing wonderful. In fact, they rebound so dramatically that no one suspects anything was ever wrong!
What is the lesson we can learn from this?
To paraphrase Dr. Doug McGuff (author of the book that got me interested in this method: Body by Science), it needs to be the right medication, the right dosage, and the right frequency.
The same holds true of exercise. Do too much, and you might overtrain. However, if you do too little, your muscles will atrophy (break down), and youโll lose whatever gains you had.
WHAT IS THE HIGH-INTENSITY RESISTANCE TRAINING DIFFERENCE?
Executive Decision: I am going to abbreviate this as โHIRTโ going forward to save some space.
Go to the gym, and what do you see? Thereโs some guy in the corner doing bicep curls, making the weights go up and down as fast as he can so he can bang out some arbitrary number of repetitions within a certain time limit.
Not only is this dangerous (swinging super-heavy weights in a fast manner can definitely lead to ligament tears, muscle pulls, etc.), but it isnโt even really a workout because heโs making the weight go up and down via momentum instead of muscular work!
HIRT workouts consist of a series of anywhere from 5-12 moves. Usually, there is one exercise per muscle group. These are performed in a slow and controlled manner; ideally, you want to move the weight for at least five seconds in both directions. When your limbs are at their fullest extension, you do not lock them out. (Otherwise, this means your skeleton is supporting the load, and there is no tension on the muscle.)
Conversely, when you bring the limbs back, you do not set the weight all the way down. This is because your muscles are in their weakest position at that point, and it will be harder for you to get the weight moving again.
You do this for one set. Then you move to the next exercise. Keep going until you are done, and that is it.
Yes, you read that right. With HIRT, there is:
HOW DOES HIRT BENEFIT A MARTIAL ARTIST?
Now that weโve outlined the way to do a HIRT workout, letโs look at the reasons why this is perfect for martial artists.
The reason I say โnearlyโ impossible is because that depends on how strenuous your martial art training is.
The main concern here revolves around the activity of sparring. If your school has sparring, youโll want to skip that activity for at least two days after your workout.
You can still practice forms and techniques, as well as run through some self-defense scenarios, but you will be far too drained to do anything as intense as sparring.
WHAT DO HIRT WORKOUTS LOOK LIKE?
I am not asking anyone to watch this entire video. (It is 41 minutes.) However, it is here for those who want to know more.
Follow Me Through My High-Intensity Resistance Training Workout
CAN THIS BE DONE AT HOME?
After seeing all the fancy equipment in that video, you might wonder, โCan I do it if I donโt have access to all that gear?โ
The answer: YES! In fact, here is another video where I show you how little gear youโd need to do this at home:
Gear Needed to Do HIRT at Home (Plus a Cat)
CONCLUSION & ONE FINAL RESOURCE โ THE AUTHOR HIMSELF
Hopefully, this article has presented a clear picture, showing why this training methodology is perfect for a martial artist.
Before leaving, I want to extend one final resource to you: namely, myself. If no facilities near you teach this exercise, and you really want to try it, you can contact me. (All contact information and links are in my Bio at the end of this article.)
Hereโs to a fitter, happier, healthier you.
BIO: Steve Grogan has been a practitioner of Wing Chun Kung Fu since early 1995. He started doing High-Intensity Resistance Training in January 2020. At that time, he weighed 241 pounds. By July 2020, he was down to 175.
His passion for the effectiveness of this training method inspired Steve to become a Certified Personal Trainer, which he achieved in August 2022. If you are interested in learning more about High-Intensity Resistance Training and maybe even want to try a complementary lesson (Steve can do them in person or remotely), visit his site: https://cdhirt.com/
You can also reach him in the following ways:
EMAIL – stevegrogan@stevegrogansbf.com
TIKTOK – https://www.tiktok.com/@stevegrogansbf
INSTAGRAMย ย ย ย ย –ย ย ย https://www.instagram.com/stevegrogansbf/
Beginning your journey in Brazilian Jiu-Jitsu can be a daunting task. There are so many things to learn and remember, and it can be easy to get overwhelmed. Here are a few things that you can expect during your first month of training. If you’re thinking about starting Carlson Gracie Jiu-Jitsu (Brazilian Jiu-Jitsu (BJJ)) training, you may be wondering what to expect from your first month of training. BJJ is a challenging and rewarding martial art that offers many benefits for practitioners of all levels. In this blog post, we’ll give you a glimpse of what you can expect from your first month of BJJ training.
In your first month of BJJ training, you should expect to learn the basic techniques and principles of Brazilian Jiu-Jitsu. You will likely be introduced to a variety of different guard positions, such as the closed guard, half guard, and butterfly guard. You will also learn how to perform common submissions, such as the arm bar, triangle choke, and heel hook. In addition, you should expect to develop a better understanding of leverage and how to use your opponent’s weight to your advantage
1. Month One is About Showing Up
Leverage is a key element of Jiu-Jitsu. It is the use of your opponent’s weight and momentum to your advantage. By using leverage, you can force your opponent to tap out or submit.
There are many different ways to use leverage in Jiu-Jitsu. For example, you can use your opponent’s weight to your advantage when you are on their guard.
In addition, you should expect to develop a better understanding of leverage and how to use your opponent’s weight to your advantage as you progress in your Jiu-Jitsu training program. With time and practice, you will become a master of leveraging your opponent’s weight and momentum to your advantage.
2. Month One is About the Basics of BJJ
In month one of your BJJ journey, you will focus on the basics. You will learn the fundamental techniques and principles of Brazilian Jiu-Jitsu. This will give you a strong foundation on which to build your BJJ game.
During this month, you will learn the following BJJ techniques:
– The fundamental guard positions (closed guard, open guard, half guard, side control, full mount, and back control)
– The fundamental escapes from bad positions (closed guard, open guard, half guard, side control, full mount, and back control)
The fundamental submissions, sweeps, and take-downs are the building blocks of Brazilian Jiu-Jitsu. They are the techniques that all practitioners must learn in order to be effective in this martial art.
While there are many different submissions, sweeps, and takedowns, there are a few that are considered to be the most fundamental.
The fundamental submissions are the chokes, arm locks, and leg locks. These are the techniques that are most effective in submitting an opponent. Chokes are used to restrict the flow of blood to the brain, causing the opponent to lose consciousness.
Arm locks are used to hyperextend the elbow, causing the opponent to submit. Leg locks are used to hyperextend the knee, causing the opponent to submit.
Submission or choke hold is the technique that involves grabbing a neck of an opponent and squeezing the throat to prevent breathing.
Choke holds are simple to perform but can be very effective in forcing an opponent to submit.
Even if you step into the gym with no intention of cheating on your fitness training you might end up doing as you progress in a tough set of exercises. Itโs something that a fitness enthusiast who is into biceps curls, would identify immediately. This exercise is extremely effective when it comes to building momentum and shooting for the bigger biceps. Proper execution of bicep curls will itself eliminate the practice of cheating with the curls as you work for a longer period. Unlike most of the body-building workouts, concentration curls make you work on each arm individually, this can help in working on your weaker side if you have one.
The slow & steady pace of this workout exercise is excellent for inducing tension that helps in squeezing your biceps. This workout primarily puts your biceps to work, & results will follow the topped shape of the sleeve-busting arms.
You have to put more into it, than just doing bicep curls. Workout is just one component of achieving your fitness goals. You have to consider other factors too. Building bigger arms increases the overall muscle mass and makes you stronger.
Multiple muscle groups of your arm are engaged in concentration curls. The muscle groups that are directly targeted includes:
Brachialis muscles Biceps brachii
Flexor digitorum Tricep brachii
Serratus anterior Pectoralis major and minor
Rectus abdominis
Concentration curl is the primary bicep-building workout. The arm is placed in the anchored position, the biceps receive greater tension than the standard bicep curl. This workout is highly effective for strengthening your biceps muscle & boosted biceps hypertrophy. Building the biceps muscles is not just for showcasingโ improves the performance at the gym and other workouts.
The concentration curl offers a major boost to athletic performance. Sports that involve swinging, throwing, rowing & other similar motions primarily depend on how strengthened your biceps are. Doing concentration curls helps a lot with that. Adding them to your training regime will give you an edge over the competitors.
Everyone wants to have bigger arms, biceps popping out of their sleeves, improving their overall aesthetic. Concentration curls are very effective for developing those defined bulky muscles. Itโs simple to learn & improve in no time.
Picture yourself doing bicep concentration curls. While you lift the dumbbell in the concentric phase, the bicep curls into a โcannonballโ like position, lowering it slowly will make the bicep resist weight while extending โ this phase is called eccentric.
Eccentric workouts subject your muscle to greater tension & too for longer time intervals they generate a greater trauma which in turn stimulates more muscle growth. The bottom line regarding mastering the eccentric workouts is the foregoing rookie mistake of rapid lifting & lowering weights for achieving the highest rep count.
Unarguably concentration curls are one of the most efficient workouts for maximizing bicep growth when done in workout clothes. It completely isolates the muscle group of your bicep. Causing the greatest shock to the biceps, which yields micro-trauma without the inefficiently working of secondary muscles.
Start this workout by sitting on the bench that is the height of the knees, bend them at an angle of 90ยฐ by placing your feet on the ground flat. Then pick up the dumbbell with the right hand & place the back of the upper right arm at the inner section of the right thigh. Make sure your arm is extended as it holds the dumbbell off the ground.
Then slowly start curling weight up, by moving the forearms โ putting the upper arm on your thigh will enable you to keep still as you perform the workout.
While you are at the top of this move, pause for a moment & squeeze the biceps, while slowly lowering the weight back. Perform all the reps with one arm, then switch to another.
One of the most common mistakes, thatโs not just bound to concentration curl but other exercises as well are performing partial reps. Athletes either do short curling while going up to do not return the dumbbell to starting position. This mistake prevents you from getting the best of your concentration curl. Itโs better to lift less weight with better form than lifting more weight in poor form.
Dumbbell concentration is designed in a way that prevents people from using their momentum for lifting the weight. Many lifters make the mistake as they move their legs & upper body to swing the dumbbell. This occurs when you try to lift a lot of weight. It can be fixed by choosing a lighter weight.
Another mistake that happens during dumbbell concentration curls is when you rush into the motion. People curl the dumbbell upwards in a controlled fashion & then let it fall quickly. Itโs not only unsafe but steals potential major gains from eccentric portions of this exercise motion. Rather than rushing into the motion, curl up & down in a calm and controlled fashion. The slow tempo increases the muscle tension period & maximizes the benefits of this exercise.
Your arms are made up of small muscles that get hit in the exercises as you hold the bar & bending the arms. You can not train them for more than 5 weeks. Muscles need proper rest for growing and healing.
Assume that you are in the standing position with the feet opened shoulder-distance apart. Then grab a kettlebell by using your right hand & palm facing away. Then Shift your whole weight at the right side & place the elbow at the inside of the thigh above the knee for supporting yourself. With the stabilized base, complete its standard variation. Complete the reps and switch the arm.
In this workout secure a barbell with the landmine attachment, and stabilize yourself at one side of the bar placed at your front. Then straddle that barbell and stand perpendicular to the bar. Then hinge at your waist & anchor the right elbow inside of the right thigh above the level of your knee. Then grab that barbell with the right hand & both palms facing upwards. Complete the rep and switch the arms in the next one.
This variation of concentration curl involves no equipment. It can be done without using any additional weights. Begin with this exercise by sitting on the chair. With the right foot placed firmly at the front on the floor, then grab the back of the left leg by using the right hand.
Then with the right elbow plant yourself securely at the inside of the right thigh, use the leg as resistance & contract the right bicep for lifting the left leg. Complete the rep and switch the leg.
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