The Science of Practice: What Happens When You Learn a New Skill

http://lifehacker.com/the-science-of-practice-what-happens-when-you-learn-a-510255025

The Scientific 7-Minute Workout By GRETCHEN REYNOLDS

http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/

Exercise of the Day: FitForChaos Workout 006: Full Body Circuit for MMA Fighters

WRITTEN BY FITFORCHAOS (WWW.YOUTUBE.COM/USER/FITFORCHAOS)

FitForChaos Workout 006: Full Body Circuit for MMA Fighters

I try to incorporate movement from MMA into every workout. This often includes core work, footwork, shadow boxing, punching, heavy lifting or explosive plyo movement.

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I try to incorporate movement from MMA into every workout. This often includes core work, footwork, shadow boxing, punching, heavy lifting or explosive plyo movement.

Following workout is intense and kicked my ass. It includes all basic movements that an MMA fighter goes through in the fight.

-Explosive lifting
-Sprawls
-Upper body strength, core work, static holds and grip
-Wrestling shoots
-Punching bag work

Rules to the workout:
-1 minutes per each exercise movement
-5 minutes total
-3-5 rounds
-1 minute rest between rounds

Exercises:

-1st minute: Kettlebell Snatch into Sprawl
-2nd minute: Pull Ups into Static Hold and Roll
-3rd minute: Ab Hanging Leg Raises
-4th minute: Wrestling Shoots
-5th minute: Bag Work 

Intrinsic Foot Strengthening by Dr. Spina

In this video we discuss the importance of intrinsic foot strength as well as introduce the Functional Range Conditioning (FRC)™ method of intrinsic foot training. Learn how to get people out of orthotics and over-cushioned shoes... 

Visit http://FunctionalAnatomyBLOG.com and search 'intrinsic foot strength' for the full blog post.

Solo Drills part 2 HD

Part 2 of Solo Drills. We have no forms, kata, jurus or anything like that, the closest would be shadow sparring with a safe blade to start with, as many hit themselves more often than they should, it is better to prepare with a dull edge with no point before using live blades.

This can be done anywhere as it requires only a little space, it is for training speed, broken rhythm and train to use any angle, and not only have a fixed amount of angles and combinations as there is an endless amount, the only limit is the imagination, drawing the alphabet with the point of the knife gives you more variations and they are natural to use, as they are imbedded from many years of writing with a pencil or drawing as a kid.  

Discussing barefoot running, training, and necessary preparation...

In this video Dr. Spina discusses the importance of developing intrinsic foot strength prior to attempting barefoot running and/or conditioning. Also discussed is the contradictory literature surrounding the topic. Footage was taken at an F.A.P. seminar in Rome, Italy.

Copenhagen Combatives Solo Drills 1 HD

Solo Drills I use for several purposes, to keep training to be faster, heal my injuries by replenishing the fluids in my damaged elbow joint, get used to use various blades and tools, the bonus is that I can do it in a very confined space. 

Fitness Is Function Workout Program Overview

From My Mad Methods

Functional Training is about more than getting "Ripped in 10 days," "Massive Arms in 6 Weeks," or even "Crazy Strength in 3 Months." It's about consistent, balanced training over a long term period. That's why we're starting a complete, 12-month program that cycles strength, conditioning, and agility training each month.

Starting September  3, 2012, we'll start posting content each day for the next year. Join us and increase your performance to crazy new levels!

Month 1: Unconventional Training Basics

Workout Program: Fitness Is Function
Workout Plan: Unconventional Training Basics
Month: 1 of 12
Description: The Unconventional Training Basics Workout Plan is a 4 week program that utilizes the most common unconventional training methods: sandbags, kettlebells, and bodyweight (calisthenics) for full body strength, conditioning, and agility.

Day 1: Sandbag, Kettlebell, Bodyweight Workout

Workout Program: Fitness Is Function (Month 1)
Workout Plan: Unconventional Training Basics
Day: 1 of 28
Description: Day 1 of the Fitness Is Function Workout Program involves full body strength and conditioning using sandbags, kettlebells, and bodyweight exercises.

Day 2: Kettlebell Core Strength & Ballistics Workout

Workout Program: Fitness Is Function (Month 1)
Workout Plan: Unconventional Training Basics
Day: 2 of 28
Description: Day 2 of the Fitness Is Function Workout Program involves a series of kettlebell exercises alternating between ballistic exercises and core strength exercises.

Unstoppable Strength & Conditioning for MMA: The Sandbag Way

From My Mad Methods

Strength and conditioning for Mixed Martial Arts (MMA) is a complicated affair. We have a number of MMA athletes who swear blind that sparring, rolling, and general calisthenics is the only thing that’s needed. Others follow more advanced programs that develop the athletic components of strength, speed, and power. But who’s right?

This is where things get complicated. Before you can really work out how to structure your strength and conditioning program, you need to have a very good understanding of your existing skills and abilities. You’ll also need to know exactly how you fight and how you want to be able to fight - this is a very important point.

MMA is a diverse sport, but perhaps not as diverse as in the early days. The Vale Tudo and original UFC competitions had style versus style - in fact, that was the UFC slogan for a while. It didn’t take too long for people to realize that the strong and powerful athletes who could control opponents did very well, especially after they learned a little bit about Jiu-Jitsu!

MMA is one of those sporting anomalies where strength and conditioning really does make a huge difference. It is possible for poorly conditioned athletes to rely on their superior skill, but it’s also possible for an unskilled but strong and powerful athlete to dominate a weaker opponent. I’ve seen a number of fights where a super powerful athlete has literally picked up their opponent and slammed them to a knockout. This is not to say that skill isn’t a prerequisite for elite performance, but that high level strength and conditioning should be a goal for all MMA athletes.

Utilizing “odd objects” when you step into that cage or ring, you’re stepping into the unknown. As much as you can prepare for MMA competition, we all know that anything can happen when that bell sounds. Your strength and conditioning program should reflect this. It should prepare you for the physical demands of the sport as a whole, but also the unknown nature of competition. We can aim to do this by utilizing training protocols, methodologies, and implements that closely match MMA.

I’m a fan of using odd objects for MMA strength and conditioning - especially sandbags. Your opponent is the ultimate odd object - hard to control, constantly shifting and generally uncooperative! Match the training tools to this and you’ll be a long way to developing some strength and conditioning you can really use.

Sandbag Training for MMA

Just like any regular strength and conditioning program, you need to base your exercises on big, multiple bodypart compound movements, with a big emphasis on power. Why? Because that’s what you’ll be required to do in competition. The sandbag is a great option for developing MMA specific strength, power, and conditioning for a number of reasons:

1) It’s very hard to get a hold of and it really makes you work for each lift. The constantly-shifting center of mass makes most standard exercises infinitely more challenging. It’s the next best thing to trying to hold onto an opponent who doesn’t want to be held onto!

2) The sandbag allows you to experiment with a variety of different grips that have parallels in MMA. A bear hug grip is like holding an opponent in a clinch; the zercher position is like having double-under hooks on an opponent; and gripping onto the material of your sandbag will help with gi-control.

3) The sandbag is about as close as a free-weight will get to replicating an opponent - its size, shape, and center of mass can all be very similar. Try using your sandbag for technique drills rather than just traditional exercises. Practice some side escapes from under a heavy sandbag, some powerful hip-bridges to develop the strength to escape from a mount or some bear hug load carries to build standing control strength.

It’s also important that you include exercises that are multi-planar; defined as an exercise that involves moving in multiple directions. We would normally see plenty of Sagittal Plane (forwards/backwards) exercises in the gym - like sit ups and bench presses. But be sure not to neglect exercises that have you working in the Frontal Plane (side-to-side) and Transverse (rotation). The sandbag will naturally stress you in these planes of motion as you try to work with it.

Strength & Conditioning for MMA: Workout 1: Fight Specific Sandbag Training

A1: Sandbag Thrusters - 3 x 1 minute
A2: Sandbag Shouldering - 3 x 1 minute
A3: Sandbag Floor Press - 3 x 1 Minute
A4: Sandbag Walking Lunges - 3 x 1 minute
A5: Sandbag Zercher Squat - 3 x 1 minute

Total all of your repetitions, rest for 1 minute and then repeat for a total of 3 rounds. Aim to maintain repetitions totals across all 3 rounds.

Strength & Conditioning for MMA: Workout 2: Sandbag & Bodyweight War

A1: 10 Sandbag Bear Hug Squats
A2: 20 Burpees
A3: 10 Sandbag High Pulls
A4: 20 Squats
A5: 10 Sandbag Push Press

As many rounds as possible in 15 minutes.

Strength & Conditioning for MMA: Workout 3: Sandbag Brute Force

A1: 5 Sandbag Cleans
A2: 5 Sandbag Push Jerks
A3: 5 Sandbag Back Squats
Repeat for 3-5 rounds.

Use the biggest sandbag you can handle for this workout.

When training for any competitive environment (even if it’s recreational), your training should be focused on the demands of that sport. Sandbag training is a close match for the demands of MMA so it’s a natural fit.

For more information on sandbag training check out Matt’s new eBook “The Complete Guide To Sandbag Training.” It’s currently available at 50% off retail for My Mad Methods subscribers. Use the coupon code “mmmsandbag50” at: http://fitedia.com/products/the-complete-guide-to-sandbag-training

Contributor Information:

Matt Palfrey is a strength and conditioning specialist, consultant to the healthcare and fitness industry and the author of the Sandbag Fitness Blog - a free resource for those wishing to incorporate sandbag lifting into their strength and conditioning program. The Sandbag Fitness Blog contains information, tips and daily workouts for people to follow. Matt is based in the UK and his current clients include pro MMA athletes, individuals and a number of private sector health and fitness organizations. Find out more. 

Trials of the Triathlete: Unconventional Methods for Unconventional Needs

From My Mad Methods

At WG-Fit, we’re fairly well known for providing no nonsense fitness training aimed at martial artists. Our own training background is in martial arts, so it’s only natural that the majority of our clients share this passion.

Pretty soon after we opened though, word got out. People started hearing that in a backstreet in Dublin city centre there was a studio that promoted a very different sort of strength and conditioning training; that this was a place where bodyweight and kettlebells were the primary training tools. A place where no one cared who you were in the outside world, only how much effort you put in on the training floor. As word got out our client base widened.

Other lunatics started to come in, at first it was still contact athletes, people who, like us in the martial arts, seem to enjoy hitting and being hit by other folks. We had rugby players, bouncers, police, and players from Ireland’s native GAA games of football and hurling.

But then an entirely different sort of client turned up, one that made us all a bit nervous.

As battle hardened as we were, no matter how many scars from heavy tackles, boot studs, or knuckles, these new guys had a look in their eye that was unnerving even to the toughest of us.

These were the triathletes.

Triathletes have a unique level of determination and drive, an ability to push beyond the limits of any normal human being. Their ability to dig down into the darkest depths of their psyche and keep pushing on is mind boggling.

Yet, they also had the same problems as the rest of us: huge imbalances between their quads and hamstrings, forward rounded shoulders, and, for many of them, terrible upper body strength.

It soon became clear that these guys’ chosen sport and its associated training was leading them towards long term problems unless we intervened.

So, what’s the best training protocol for a triathlete?

Trials of the Triathlete - 3 Essentials of the Triathlete Training Protocol

1 It’s the program that develops their entire posterior chain, in particular the glutes, hamstrings, mid and lower back.
2 It’s the program that develops both strength and endurance through the core.
3 It’s the program that counters the ravages of hour upon hour hunched over the handlebars, pounding the pavements, and lapping the pool.

In short, the time spent in the gym has to balance the time spent performing the sport, in doing so, we allow the body to become increasingly more efficient and resilient, allowing the athlete to push further and faster.

For the strength aspects of training, I’ve found two drills to be invaluable: the Bulgarian Split Squat and the Inverted Row.

The Split Squat is a single leg exercise that develops phenomenal leg power, done with a relatively long stance, Split Squats hit the hamstrings and glutes hard.

As a triathlete puts power down through one leg at a time, they need legs that are stable and strong; unilateral lower body training is the key to this. Emphasising the glutes and hamstrings will stabilize the knee, allowing the athlete to safely and efficiently put power through the pedals during the cycle and keep the strides strong and fluid during the running portion.

The inverted row helps to reset and stabilize the shoulders. This will improve the ability to power through the water and also help maintain posture during the cycling and running sections of a race. Good posture means the chest is kept open, allowing for larger breaths.

Big Breaths = More Oxygen = Less Fatigue

For everything else there’s the kettlebell. It is true, the kettlebell gets far more praise then it deserves, but in the case of the triathlete (for most endurance athletes in fact), it has been a genuine god send.

As already mentioned, in most traithletes the glutes, hamstrings, lower and middle back are generally underdeveloped or have become weakened by poor posture. Core strength and endurance also need development.

Can you think of an exercise that hits all of the above?

It’s the simplest and most quintessential of all kettlebell lifts, the Swing. Specifically, the 1-Handed Swing.

These three exercises form the backbone of our triathlete’s gym training. The weights are kept heavy and the reps are kept relatively low for the most part (they get more than enough endurance work during their sports specific preparation (SSP). The exception being the Swing which will be used over a wide variety of reps with various weights which helps develop the middle ground between low rep strength work and the endurance needed during the event.

In general, we keep the workouts relatively short and full-body in nature. Triathlon training is a lifestyle; most will already be training twice a day before adding in gym work. With the training mentality and an already full schedule, it is easy to tip them over into that dreaded state known as “overtraining.” To the right you’ll find a sample training program:

The athlete would alternate between Workout A and Workout B, training on nonconsecutive days.

Avoid training to failure, you don’t want to adversely affect your other training, but ensure that each week either the reps or the weight is increased. During the third group of exercises, the athlete should attempt to get maximum repetitions within the time period, the weights used for this portion should be kept relatively light to promote endurance.

Of course, this is merely a sample program; each athlete will have differing needs. Some benefit from more strength work, while others need higher reps. Some have injuries they need to work around, commonly in the shoulders and knees.

Knee injuries are eased by stretching the quads and hip flexors in general, unless of course there are deeper issues. Tighter athletes are put on a more in-depth mobility routine to get the hips loose.

Shoulders may respond well to the band work performed during the warm up and the use of the inverted row performed on the rings. Others may need more in depth work including stretching and light Indian Club exercises.

Time spent in the gym is vital and often overlooked for endurance athletes, not in the least because their sports training is so time consuming; but with a little planning and two or three sessions per week, each lasting no more than 45 minutes including warm up, tirathletes can and will do wonders for their performance and longevity.

Trials of the Triathlete: Warm Up

A: Jogging / Skipping (Various steps) - 1 x 3-5 min
B: Arm Circles - 1 x 15-20 each way
C: Hip Circles - 1 x 15-20 each way
D: Walking Hip Stretch - 1 x 10 steps fwd
E: Walking Hip Stretch - 1 x 10 steps backward
F: Band Pull Apart - 1 x 15-20
G: Behind Head Band Pull Downs - 1 x 15-20
H: Inchworm - 1 x 10
I: Hip Bridge - 1 x 20 (2 sec hold)

Trials of the Triathlete: Workout A

A1: Bulgarian Split Squat Left - 5 x 4-6
A2: Bulgarian Split Squat Right - 5 x 4-6
B1: Clean & Press - 3 x 8-12
B2: Inverted Row - 3 x 8-12 (Weighted)
C1: 1-Handed Swing Left - 30 sec
C2: 1 Handed Swing Right - 30 sec
C3: Hindu Push Up - 30 sec
       For ‘C’ perform one exercise after another for12–15min
D: Stretch Quads, Hip Flexors, and Chest

Trials of the Triathlete: Workout B

A1: Double Kettlebell Front Squat - 5 x 6-8
A2: Double Kettlebell Swing - 5 x 6-8
B: Turkish Get Up - 1 x 10 (Alt sides each rep)
C1: Inverted Row (Bodyweight only) - 30 sec
C2: Mountain Climbers - 30 sec
C3: 2-Handed Swing - 30 sec
       For ‘C’ perform one exercise after another for12–15min
D: Stretch Quads, Hip Flexors, and Chest

Evolution Kettlebell Groundwork Full Introduction wih John Wolf

A really good offer from My Mad Methods store

The EKG DVD contains extremely detailed bodyweight and kettlebell instructionals, multiple workouts, and both bodyweight and kettlebell timed testing. It also includes an insert that contains two, 6-week training cycles incorporating everything you'll learn on the DVD.

• 24 Step-by-Step Bodyweight & Kettlebell Training Tutorials
• 2 Levels of Bodyweight Exercises
• 4 Levels of Kettlebell Exercises
• 6 Follow-Along Pre-Tests (Bodyweight & Kettlebell Workouts)
• Over 2 Hours of Content
• Professionally Mixed Workout Music
• Perfect for MMA, Jiu Jitsu, & Combat Athletes

Sale Price: 9.99 USD

Sale only valid until 08/05/2012

Evolution Kettlebell Groundwork DVD Description:

The Evolution Kettlebell Groundwork DVD presents a new paradigm in kettlebell training. The program will help you build a repertoire of movement skills beyond the foundational lifts that are commonly taught in KB certifications. When you have mastered the basics and are left looking for something new…something that will expose and destroy any weaknesses your previous training program left behind it is time to experience Evolution Kettlebell Groundwork!

The EKG DVD contains extremely detailed bodyweight and kettlebell instructionals, multiple workouts, and both bodyweight and kettlebell timed testing. It also includes an insert that contains two, 6-week training cycles incorporating everything you'll learn on the DVD.

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Evolution Kettlebell Groundwork DVD FAQ: 

What is the running time of the Online DVD?

120 minutes. The breakdown of each section is as follows:

Introduction: 3:56
Instructionals : 49:18
BW Pre-Test 1 & 2 : 20:57
KB Pre-Test 1 & 2 : 24:51
KB Pre-Test 3 & 4 : 24:36

Price: $9.99 (Regularly $19.99)

Expires 08/05/2012

Training to Avoid Zombies: Climbing, Crawling, Running, & Jumping

Training to Avoid Zombies: Climbing, Crawling, Running, & Jumping

So, 2012 brings a Mayan-flavored, end-oft-he- game Zombie Apocalypse. The most important component of our task list is: “How do we train for Armageddon?" There are many ways to organize our training themes. Taking a clue from our basic movements, we can climb, crawl, jump, and run, scrambling away from danger. Use these basic workout guidelines to prepare for the worst.

Read the whole article by Tom Furman at My Mad Methods

Extreme Conditioning with a PT Pyramid Variation

The PT Pyramid is a standard workout routine for military personnel and law enforcement organizations. It uses set variations to help soldiers and other trainees increase their conditioning levels and muscle stamina through the combination of three basic exercises, usually Pull Ups, Push Ups, and Sit Ups. The point is to have a complete workout including a warm up, max rep set, and cool down all at once, with no rest during the routine.

I've found that this set is an ideal finisher for workouts, a "Happy Ending" if you will, especially for large group boot camp sessions. You can also include a kettlebell exercise (or exercises if you want to be mean) to increase the intensity.

The Standard PT Pyramid

The standard format starts with 1 rep of exercise 1, 2 reps of exercise 2, and 3 reps of exercise 3. The next step (with no rest in between) is 2 reps of exercise 1, 4 reps of exercise 2, and 6 reps of exercise 3. Each set thereafter will increase by 1 rep for exercise 1, 2 reps for exercise 2, and 3 reps for exercise 3, ending at 6 reps of exercise 1 before descending back down through the sets. This graphic can help you understand:

Here is a standard PT Pyramid Workout:

Set 1: 1 pull ups/2 push ups/3 sit ups

Set 2: 2 pull ups/4 push ups/6 sit ups

Set 3: 3 pull ups/6 push ups/9 sit ups

Set 4: 4 pull ups/8 push ups/12 sit ups

Set 5: 5 pull ups/10 push ups/15 sit ups

Set 6: 6 pull ups/12 push ups/18 sit ups

Set 7: 5 pull ups/10 push ups/15 sit ups

Set 8: 4 pull ups/8 push ups/12 sit ups

Set 9: 3 pull ups/6 push ups/9 sit ups

Set 10: 2 pull ups/4 push ups/6 sit ups

Set 11: 1 pull ups/2 push ups/3 sit ups

The PT Pyramid Multiplier Variation

During some past kettlebell training boot camps, a lot of the workouts finished with what we liked to call a "Happy Ending." The Happy Ending is basically a killer conditioning set completed in 4 to 8 minutes after a standard 30-40 minute high intensity kettlebell workout. The PT Pyramid Multiplier Variation utilizes the same ascending and descending rep scheme of the standard PT Pyramid, with a little twist: rather than increasing the reps for each set by 1, 2, and 3, the PT Pyramid Multiplier Variation DOUBLES the amount of reps for each exercise. For this variation, you don't do 6 sets before descending, but only 4 or 5 instead.

Here is a PT Pyramid Multiplier Variation Happy Ending set that utilizes Double Clean & Presses, Push Ups, and Sit Ups:

Set 1: 1 Double Clean and Press/2 Push ups/3 Sit ups

Set 2: 2 Double Clean and Press/4 Push ups/6 Sit ups

Set 3: 4 Double Clean and Press/8 Push ups/12 Sit ups

Set 4: 8 Double Clean and Press/16 Push ups/24 Sit ups

Set 5: 4 Double Clean and Press/8 Push ups/12 Sit ups

Set 6: 2 Double Clean and Press/4 Push ups/6 Sit ups

Set 7: 1 Double Clean and Press/2 Push ups/3 Sit ups

The advantage of the PT Pyramid Multiplier Variation is that you still get a crap load of conditioning- building reps for each exercise, you can incorporate weight in the first exercise in each set, and you complete the entire thing in under 10 minutes. I recommend you only use weight in the first exercise, otherwise your form will start to rapidly deteriorate by the third or fourth sets.

So, take this and go kick some ass (or your own if so desired).

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Contributor Information:

Mark de Grasse is the owner of MyMadMethods.com, My Mad Methods Magazine, and My Mad Methods Productions. In addition to being a certified trainer specializing in kettlebells and bodyweight training, Mark is also the chief editor and designer of both the website, magazine, and My Mad Methods Productions DVDs.Find out more.

STRONG 101 GYM, Girl POWER!

From My MadMethods

Here are a few female athletes that have been tearing up the gym at Strong 101 in Corona, California. Watch as these girls use a variety of unconventional training equipment to perform medicine ball throws, double tire jumps, sled pulls, heavy dumbbell clean and jerks, tire flipping, zercher squats, clap push ups, and more!

The Importance of the Pull-Up & the Top 5 Variations

In these days of multi-million dollar gyms, huge equipment manufacturing corporations, the Internet, TV, and the infomercial, it is easy to forget that exercise wasn’t always as complicated as it seems to be now. It really is only in the last 20 years or so that the modern gym as we know it came into existence, and with it the plethora of experts, gurus, and salesman that are always associated with any new industry.


Read the whole article from My Mad Methods Magazine
http://mymadmethods.com/articles/strength-power-articles/1234-the-importance-of-the-pull-up

Caveman Atlas Stone Workout, My Mad Methods Magazine Dec/Jan 2012

This is my next project, how to build those stones (the difficult part) with a rubber coating (the easy part), to avoid smashing the floor to pieces. This will be the kind of strength training equipment we will have when we get our own gym, no machines or dumbbells, only atlas stones, sandbags, kettlebells, clubbells, ropes and sledgehammer and tire. Our own gym? Yes I am planning to find a permanent gym with one of my best friends and offer several types of martial arts, from every corner of the planet, BJJ (Brazil), Aikido (Japan), AMOK! (USA), Kratos Combatives (Denmark, Europe), Practical Combatives (USA), and functional strength training (planet earth).

Article on how to make them is in My Mad Methods Magazine

http://mymadmethods.com/articles/strength-power-articles/1213-caveman-strength-with-atlas-stones

High Frequency Training: Calisthenics for Survival

Danger is everywhere; even the most friendly and safe places can create circumstances that will threaten your life. The danger is rarely obvious, but the potential for it is always there waiting, never resting, and neither should you. The best way to fight the danger is to be prepared for it. But how could you be constantly ready to deal with unseen and rapidly occurring dangers? Through high-frequency training.






Read the whole article on:


http://mymadmethods.com/articles/conditioning-articles/1219-fitness-tests-thatr-will-challenge-your-will-to-survive

Girevik as Warrior: Similarities & Differences Between Girvoy Sport & Martial Arts

I was first intrigued by the relationship between Girevoy Sport(competitive kettlebell lifting) and martial arts when I realized how manyamateur male Gireviks (practitioners of Girevoy Sport) were or are practicingmartial artists. In this article, I will explore some features common to bothpursuits and some conspicuous differences.

Read the whole article on:

http://mymadmethods.com/articles/mindset-articles/1225-girevik-as-warrior-girvoy-sport-vs-martial-arts

How Evolutionary Brain Theory Affects Functional Training Tool Use

An interesting article for martial artist and for those interested in functional strength training.

http://www.ptonthenet.com/articles/evolutionary-brain-theory-and-functional-training-tool-use-3624

Very Fit 60 Year Old

I refuse to let age be a hindrance to my commitment to be fit enough to survive an assault when I am old, beside the fact that training is good for your body and mind, feeling confident to have enough strength to be able to execute techniques is my goal to the day I die from old age, no street punk or gang banger will ever get the possibility to assault me without severe bodily damage as punishment, even if I am 60 or 70 year old.