Basic/ Intermediate Warm-Up


Most of us know that a good workout should be preceded by a thorough warm-up.

But what’s a good warm-up?

Most folks these days (if they bother to warm up) tend to just head on over to a Cardio Machine – Treadmill, Static Bike, Rower, Cross Trainer, etc… – and spend 5-10 minutes  on there and that’s their warm-up complete.

Although better than no warm up at all, Cardio Machines lack several vital components when compared to an effective warm-up.

The idea of a warm-up is to prepare the body for the task (in this case a workout) it’s about to perform and to do this most effectively, the warm-up must be specific to the movement patterns you’re going to perform during your workout.

There’s no point just jumping on a Static Bike for 5-10 minutes if you’re about to do a heavy Chest Workout for instance.

We have to look at the type of movements and the muscle groups involved and then pretty much replicate them during the warmup.

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How to: Triangle Choke from The Full Guard


When a fight goes to the ground, being able to man an effective offence is crucial… especially if you’re the one on your back!

Suddenly being taken down and put on your back during a fight can be pretty scary the first few times it happens.

You find it hard to get your base.

You can’t produce as much strength or power.

It’s difficult to control your opponent.

The truth is, you’re at a disadvantage…….

……or are you?

What if you can get your base, be strong and powerful whilst fully controlling your opponent??

Are you still at a disadvantage??

I like to think not. Especially if your have a skill set that allows you to quickly and effectively finish the fight.

Today’s video shows you how to control your opponent when he/she is in your Full Guard and you want to secure a Triangle Choke.

Click Below to watch!:)

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Creating a Perfect Nights Sleep

So we’ve all heard that sleep is important and that we need to sleep for a minimum of 7-8 hours and that it should of course be good quality sleep.

But what if all the things you’re doing aren’t conducive to getting 7-8 hours of good quality sleep.

Maybe you’re going to bed, but waking more tired than the night before?

Perhaps you are getting your 7-8 hours but you still wake exhausted?

If this is the case, it’s likely that your sleeping habits aren’t ideal for good quality sleep that will ensure you wake feeling energised and fully rested.

In today’s video I cover 8 action steps that you can take, starting today, in order to help create the perfect nights sleep.

And best of all, they’re all drug free!

Check it out now.

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3 Common Fat Loss Mistakes

You’ve likely heard me say it over and over again… “We’re all individuals, with individual needs so therefore our training, nutrition and lifestyle have to be individualised also in order to achieve optimal results.”

But even though that is the case, we also share many similarities. Especially when we look at the mistakes people are making when it comes to burning fat and getting lean.

And that’s what I’m going to cover today. 3 common mistakes I see people making when trying to lose weight and burn off their unwanted body fat.

Common Fat Loss Mistake No.1 – Too much emphasis on the Training

Training is great and definitely needed if you want optimal results when trying to finally get lean forever but without enough emphasis on your nutritional intake you’re always going to see sub-optimal results.

Studies show that training combined with improved nutritional intake is far superior to training alone for producing fat loss results.

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How to: Double Leg Takedown with The Dump

In today’s video I discuss another of our Double Leg Takedown Variations.

Like I always say, there are many variations of how to do most techniques, it’s just a case of finding the ones that work best for you based on your variables – Size, Strength, Skill, Experience, Confidence, etc… – in order to effectively apply the chosen technique.

You’ll notice differences in our Grappling & Ground Fight System compared to more mainstream Grappling Arts such as Wrestling or Brazilian Jiu-Jitsu.

This doesn’t mean that we’re better or worse than others, we’re just different.

But sometimes, being different is exactly what you need in order to shift the fight to your advantage and secure the victory.

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