strength
'If you talk the talk, you've got to walk the walk' - Goals & Determination
19/04/12 12:48 Filed in: Other | Personal Training | Fitness | My experiences | Martial Arts | Brazilian Jiu Jitsu | Strength & Conditioning
When growing up, my parents had a certain saying: It’s better to get a B or C after trying really hard than getting an A without trying at all. That being said, I was a very good student but it showed the values that were important to them. I guess it’s in line with the saying ‘Hard Work Beats Talent’ and I couldn’t agree any more. If things go too easy for you, then you never learn determination, the satisfaction and rewards of hard work.
The point is, you have to work and you have to try hard. If you put a lot of effort and determination in something, good things will come your way. The road may not be always full of sunshine and there will be bumps in the road but nothing ever goes perfectly. This absolutely applies to training as well. If you train hard (and smart but that’s for another article), then you will see progress. If you don’t put 100% in, then don’t expect all your goals to come true.
Now that has absolutely nothing to do with performance. As a trainer, I never expect our clients to perform the same or compare them to each other. For example: I prefer much more that a person is giving a 100% lifting a 20lbs. kettle bell than the person next to him/her lifting a 50lbs. kettle bell without breaking a sweat. Everyone works at their level and gets the equipment suited for them. However, we do expect everyone to do their best and to give a 100% in their workouts, whatever their fitness level allows.
I believe in perseverance or as the saying says: ‘If you talk the talk, you’ve got to walk the walk’ (last saying I promise). Of course, if you don’t enjoy something it is likely that you will quit at some point which is fine! There is so much out there that enables you to choose what you really love to do. Also, you will fail at some goals in your life and that is normal. Everyone does but as long as you gave it a fair shot and put your energy into it, then there is nothing to feel bad about.
My family was always very motivating in every hobby I had but also very strict. I could not be any more appreciative for that. It taught me discipline and determination. At the same time, that is why I was able to reach my personal goals. If they didn’t bother putting rules in place and taking the time to enforce them, I would not have learned the lessons that I did. So find motivation in your training, no matter what it is, be confident and persistent. As your trainer, I will do my part as well as I can but I need to see the focus and determination in your eyes.
By Sander Vanacker, owner, head instructor and personal trainer of Define Defense Martial Arts & Personal Training.
Define Defense in Boulder, CO
- Modern Martial Arts
- Brazilian Jiu Jitsu & MMA
- Self Defense Classes & Workshops
- Personal Training
- Cross Training / TRX Classes
1805 11th Street Suite B
Boulder, CO 80302
(720) 340 6254
Info@DefineDefense.com
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Strength & Conditioning for BJJ
The most important thing in BJJ is time spent drilling and sparring. However, if you are planning on competing there are several other factors that matter. Two of the most important factors are strength and conditioning. Are you strong enough to get out of a heavier opponents mount? Do your arms give out when trying to do guillotines? What about your lungs? All of these issues can be addressed when you enroll in a strength and conditioning program.
In combat sports, you are usually matched with an opponent of equal weight and often, as the case with Brazilian Jiujitsu, equal skill or belt rank. Since this is true, it is a good idea to have every advantage over your opponent possible. If your technical ability and size are the same, then the opponent who did more and trained harder will usually win.
The great thing about our strength and conditioning classes is the variety of equipment. For example, when training with TRX bands you can make it as hard or easy as you want. You do this usually by moving closer or farther away from the anchor point. This saves a lot of time usually spent changing weights. Another great thing is the negative resistance training. Negative resistance concentrates on the lowering phase of the exercise. For example, when bench pressing, you would lower the weight very slowly then have assistance pushing it up. This type of training lends itself to great strength gains. It also focuses on stabilization muscles which greatly help your overall strength.
Your overall jujitsu game is by far the most important piece of the puzzle. The more you drill and train, the better you will be. However, if you are matched with an equally skilled and sized opponent, it is usually the stronger more conditioned athlete that wins. Make sure you are doing more than your opponents in all areas of your training. More drills, more rolling, more strength training and more cardio. This is the only way to ensure victory.
By Drew Ash, head Brazilian Jiu Jitsu instructor at Define Defense in Boulder, Colorado
Define Defense in Boulder, CO
- Modern Martial Arts
- Brazilian Jiu Jitsu & MMA
- Self Defense Classes & Workshops
- Personal Training
- Cross Training / TRX Classes
1805 11th Street Suite B
Boulder, CO 80302
(720) 340 6254
Info@DefineDefense.com
Goal Setting: The Next Phase in my Training
The first few years after cycling and doing weight training off and on, I gained a great amount of muscle mass. At this point in time, I weigh about 215lbs with a fat percentage of approx. 14% (up from 8% when cycling). The reason behind the higher fat percentage is less cardio (I was on the bike 18 hours/week) and a less strict diet since I was no longer competing until now.
It was very important for me to retain my full range of motion, flexibility and speed. Mass means nothing if you can't put it to good use after all, especially as a martial artist. This is why I always focussed on explosiveness, speed drills, stretching and giving martial arts training 100%. The right attitude means everything. You can train 6 hours/day but if you only give 50%, results will stay behind. I was also very fortunate to study in a great college (while cycling) and since one of my majors was Physical Education, we had about 12 hours of different sports every week. This absolutely made me a more complete and diverse athlete, challenging me in every way. I feel stronger than ever and haven’t compromised my speed, flexibility etc.
Next week, we are doing a workshop about the Paleo diet. I will do a 30 day Paleo diet challenge throughout March and expect this to be a great help in my training. It will also be a great experience as I really like the idea behind the Paleo diet. I will be posting blog articles, updates and videos about my upcoming training, progress and Paleo diet experience. Every week, I will show you what I am doing and what differences I notice by changing my routines.
Until then, my training will be stepped up a notch and the focus will be on 5-6 meals a day with unsaturated fats, complex carbs and protein in every meal. Drinking lots of water is vital and fruits, vegetables and lean meats will be my refuge. Stay tuned for more updates!
By Sander Vanacker, owner and head instructor of Define Defense Martial Arts & Personal Training.
Define Defense in Boulder, CO
- Modern Martial Arts
- Brazilian Jiu Jitsu & MMA
- Self Defense Classes & Workshops
- Personal Training
- Cross Training / TRX Classes
1805 11th Street Suite B
Boulder, CO 80302
Cross Training for Better Performance
28/12/11 13:27 Filed in: Fitness | Strength & Conditioning | MMA | My experiences | Personal Training
What defines being in shape? Is it something universal we all test ourselves up against or is it subjective? Will the same person be considered in shape if he/she goes to Portugal vs. China, Colorado vs. Connecticut? I don’t think so. The opinions are very subjective and in different places, you will be assessed differently.
It will also depend what sport or workouts you specialize in. Are you a lifter or an avid runner and who do you compare yourself against?
If you look up ‘shape’ in the dictionary, it will tell you (one of the meanings): the contour of a person’s body, the figure. Obviously this is not what we have in mind when we discuss the physical athletic condition of an individual. For example, some people who may seem heavier may have incredible cardio and ripped weight lifters may barely be able to run 100 yards.
On the other hand, you have athletes who excel in their sport and are in great shape. Let’s say a person who goes running 5 times/week wants to go kayaking. Will the runner who is in great sport specific shape be able to go any faster than the average person? The answer will be no. Neither will the runner be any less prone to upper body injuries.
For myself, there is a great difference between being in sport specific shape and being in overall great shape. I have experienced first hand the difficulties of long distance running while I raced with the road bike. Even though you use the same muscles, they do not function properly and are not used to the new movements. This does not take anything away from the fact that cyclists are incredible athletes; it simply shows that their performance is very specific to the sport they compete in.
These were just a few examples to make you think. In my opinion, cross training has become extremely important and will continue to become more important in health, athleticism and performance. Cross training classes (sometimes called circuit training, strength & conditioning etc.) will challenge and condition different muscle groups, increase your cardio levels and help the muscles support each other. If you build strong quads, you will need to have strong hamstrings and a strong lower back to support them. If you develop these with cross training, your risk of injury will decrease drastically.
At Define Defense, we encourage everyone to do a good amount of cross training. We start off with a cross training warmup and include our strength & conditioning classes in our membership (without extra cost). We thoroughly believe that our cross training sessions help build better martial artists. Our clients become leaner, stronger, get better muscle endurance and balance out their body. These classes are also a lot of fun because they offer something different every time to keep it interesting. We mix traditional training methods and equipment with the latest tools in the fitness world. You get a full body workout with top notch equipment and will see the results quickly!
We now offer monthly membership for our strength & conditioning (cross training) classes. You can attend unlimited classes and we are pleased to offer these for a lower rate than other cross training workout studios. Our clients are trained by a certified personal trainer at our facility.
Our Strength & Conditioning classes:
Monday 6.15-7.15pm
Wednesday 11-12pm
Wednesday 5.15-6.15pm
Thursday 5.15-6.15pm
Friday 11-12pm
Saturday 1-2pm
By Sander Vanacker, Define Defense’s certified personal trainer and head martial arts instructor, based in Boulder, Colorado. Take a look at www.DefineDefense.com, www.TrainerVanacker.com or check out our videos on YouTube.com/DefineDefense !
It will also depend what sport or workouts you specialize in. Are you a lifter or an avid runner and who do you compare yourself against?
If you look up ‘shape’ in the dictionary, it will tell you (one of the meanings): the contour of a person’s body, the figure. Obviously this is not what we have in mind when we discuss the physical athletic condition of an individual. For example, some people who may seem heavier may have incredible cardio and ripped weight lifters may barely be able to run 100 yards.
On the other hand, you have athletes who excel in their sport and are in great shape. Let’s say a person who goes running 5 times/week wants to go kayaking. Will the runner who is in great sport specific shape be able to go any faster than the average person? The answer will be no. Neither will the runner be any less prone to upper body injuries.
For myself, there is a great difference between being in sport specific shape and being in overall great shape. I have experienced first hand the difficulties of long distance running while I raced with the road bike. Even though you use the same muscles, they do not function properly and are not used to the new movements. This does not take anything away from the fact that cyclists are incredible athletes; it simply shows that their performance is very specific to the sport they compete in.
These were just a few examples to make you think. In my opinion, cross training has become extremely important and will continue to become more important in health, athleticism and performance. Cross training classes (sometimes called circuit training, strength & conditioning etc.) will challenge and condition different muscle groups, increase your cardio levels and help the muscles support each other. If you build strong quads, you will need to have strong hamstrings and a strong lower back to support them. If you develop these with cross training, your risk of injury will decrease drastically.
At Define Defense, we encourage everyone to do a good amount of cross training. We start off with a cross training warmup and include our strength & conditioning classes in our membership (without extra cost). We thoroughly believe that our cross training sessions help build better martial artists. Our clients become leaner, stronger, get better muscle endurance and balance out their body. These classes are also a lot of fun because they offer something different every time to keep it interesting. We mix traditional training methods and equipment with the latest tools in the fitness world. You get a full body workout with top notch equipment and will see the results quickly!
We now offer monthly membership for our strength & conditioning (cross training) classes. You can attend unlimited classes and we are pleased to offer these for a lower rate than other cross training workout studios. Our clients are trained by a certified personal trainer at our facility.
Our Strength & Conditioning classes:
Monday 6.15-7.15pm
Wednesday 11-12pm
Wednesday 5.15-6.15pm
Thursday 5.15-6.15pm
Friday 11-12pm
Saturday 1-2pm
By Sander Vanacker, Define Defense’s certified personal trainer and head martial arts instructor, based in Boulder, Colorado. Take a look at www.DefineDefense.com, www.TrainerVanacker.com or check out our videos on YouTube.com/DefineDefense !
Cross Training: Our New Strength & Conditioning Program
30/11/11 15:33 Filed in: Other | Fitness | My experiences | Strength & Conditioning | Personal Training
Cross training is one of the best ways to get in shape while working pretty much all of your muscle groups. If done right, you can accomplish different goals by training in different ways. You will get stronger, faster and your cardio will improve. By fine tuning your cross training workout, you can also lose weight or gain muscle (or both).
The way we do cross training at Define Defense in our strength and conditioning classes is by working all muscle groups with short rests between different stations. By working all muscle groups, we end up burning many calories and we challenge all muscles, which makes them adapt and improve. We have different formulas we use in different classes but we always make sure our training methods have clear reasoning behind them and these are backed by our knowledge in physiology, anatomy etc. In our strength and conditioning classes, we also make sure everyone is working at their own level and they are training to reach the goal they want. That is why we like to call it personal training in a small group. After all, the same exercises and training will NEVER work the same for different people.
Our classes are a full hour training session, 6 times/week starting in January 2012 (depending on a membership or punch card, you choose whenever and how many times you want to attend!) As for now, we have 3 classes/week.
Cross training can be done in several ways as mentioned, however there are many brands that do it in a very irresponsible and dangerous manner. Safety always comes first but unfortunately some brands do not make this a priority.
A few experiences I have had (outside of Define Defense):
- 15 minute workouts that make you breathe hard, sweat and make you feel like passing out. These workouts may feel hard (and they are), but they will NOT do anything for you, except to deteriorate your body. You do not get any rest, you do too many exercises in a small time frame, something that occasionally can be beneficial for a trained athlete but not for the average person wanting to improve or live healthier. Since there is no rest, your muscles will not grow, ever... For cardio purposes it is not long enough either and pushing yourself that hard every workout is unhealthy, period. If a 15 minute workout would do what they claim it does, everybody would be a professional athlete. But it doesn't! Any trainer can push you that hard for 15 minutes but it's not a good thing.
- Making the clients do compound exercises without warmup and for too many reps. Compound exercises are fantastic for anabolic growth, burning calories and general strength and health. However, if you become fatigued, your form and technique will deteriorate, especially with technically challenging exercises. These need perfect form as they can be hazardous for your body. I have seen studios that made their clients do tens of these compound exercises at a time (with horrible form).
- Dirty, dirty and dirty to a point my lungs burned and my hands were black. OK this one is place determined but it's a big no-no!
- Having to sign a waiver that states they are not liable if you get hospitalized with Rhabdo. Really??? Sounds shady to me and with responsible training (even pushing limits), you should never experience this!
- Unqualified trainers: some brands are franchised which means that if you do a one day workshop, you are allowed to open a branch. Great isn't it? Not really... It takes years to master training others and being certified after one day is simply dangerous.
You would be surprised how much these kinds of situations happen or how many cross training studios build their businesses on these irresponsible strategies.
At Define Defense, we strive towards quality and responsible training for optimal results and the safety of our clients. That is why we are expanding our strength & conditioning program to 6 classes/week starting January, 2012!
All our martial arts clients have free access. Non members can also enjoy these great cross training classes by purchasing a punch card or getting a strength & conditioning membership. Our classes are 60 minute workouts with a lot of personal attention and cutting edge gym equipment (see our facility). We utilize back to basic exercises as well as the latest proven methods in the fitness world. We will push you and make you better, that's a promise. Besides your training, we also educate you about the reasons behind the training.
Our pricing structure:
- A 10 class punch card for $200
- A 12 month membership for $85/month (unlimited classes)
- A 6 month membership for $95/month (unlimited classes)
- A 3 month membership for $110/month (unlimited classes)
Stay tuned for our new schedule (starting January 2nd, 2012) and take advantage of the strength & conditioning classes!
By Sander Vanacker, owner of Define Defense Martial Arts & Training in Boulder, Colorado
Motivation and Training
02/05/11 16:09 Filed in: Other | Martial Arts | Fitness | My experiences | Personal Training | Nutrition | Strength & Conditioning
Everyone knows that working out has major benefits for your physical and mental health. Doing sports can relieve stress, make you look and feel better, prevent diseases, improve your health, give you some fun alone time and much more.
So if everyone is aware of all the advantages of working out, why do many people feel like they are not doing it enough?
The answer can be lack of time, injuries, fear of failing and so on. However, one of the main reasons is motivation issues.
Before we get into the factors that influence motivation, we need to understand the types of motivation: intrinsic and extrinsic motivation.
Intrinsic motivation is your internal desire to get something done, accomplish something or simply win. It does not matter what anyone else thinks or what the prize is because you are doing it for yourself. Athletes who are intrinsically motivated believe they can control the outcome by the effort they put in, luck is not a factor and they want to be the best in what they do.
Extrinsic motivation refers more to the rewards an individual gets when they reach a certain goal. This can be prize money, a trophy or simply a confirmation of one’s accomplishment or a tap on the shoulder. Extrinsic motivation can also apply when a person tries to prevent punishment. Too much extrinsic motivation can lead to a decline in intrinsic motivation since the subject learns that a reward is always waiting. Also, a person may not even really enjoy the activity but will do it anyway since a reward is waiting.
Motivation theories have been widely studied and many more factors apply in this field of study. However, let’s move on to why and how you motivate yourself.
Someone who trains for a race may be motivated either way. A person training for the beach season as well. For example, if you want to accomplish looking better for yourself it would be intrinsic. If you want people to notice you being in better shape and maybe get a compliment, it is extrinsic.
Now does this really matter? Yes it does... Depending on your goal and reasons, you need to be motivated differently - whether it’s by your trainer or yourself.
A few ways to motivate yourself to go work out:
Not everyone enjoys certain activities as much as others but remember Henry Ford’s quote: “Whether you think you can or think you can’t, you’re right!”
We hope this helps you find your own motivation!
So if everyone is aware of all the advantages of working out, why do many people feel like they are not doing it enough?
The answer can be lack of time, injuries, fear of failing and so on. However, one of the main reasons is motivation issues.
Before we get into the factors that influence motivation, we need to understand the types of motivation: intrinsic and extrinsic motivation.
Intrinsic motivation is your internal desire to get something done, accomplish something or simply win. It does not matter what anyone else thinks or what the prize is because you are doing it for yourself. Athletes who are intrinsically motivated believe they can control the outcome by the effort they put in, luck is not a factor and they want to be the best in what they do.
Extrinsic motivation refers more to the rewards an individual gets when they reach a certain goal. This can be prize money, a trophy or simply a confirmation of one’s accomplishment or a tap on the shoulder. Extrinsic motivation can also apply when a person tries to prevent punishment. Too much extrinsic motivation can lead to a decline in intrinsic motivation since the subject learns that a reward is always waiting. Also, a person may not even really enjoy the activity but will do it anyway since a reward is waiting.
Motivation theories have been widely studied and many more factors apply in this field of study. However, let’s move on to why and how you motivate yourself.
Someone who trains for a race may be motivated either way. A person training for the beach season as well. For example, if you want to accomplish looking better for yourself it would be intrinsic. If you want people to notice you being in better shape and maybe get a compliment, it is extrinsic.
Now does this really matter? Yes it does... Depending on your goal and reasons, you need to be motivated differently - whether it’s by your trainer or yourself.
A few ways to motivate yourself to go work out:
- Share the experience with friends
- Do group classes
- Get a trainer to motivate and/or push you
- Take a before and after picture
- Take out those old jeans that don’t fit anymore
- Wear a heart rate monitor and keep a training log to track your improvements
- Set small realistic goals for yourself and take small steps to accomplish them
- Think about your long term health and what you want to do later in your life
- For experienced athletes: the ‘Runners High’ by endorphin production
- Think about how good you will feel after your workout/class
- Give yourself rewards if you accomplish a good training session
- Visualize yourself reaching your goal over and over again
- ...
Not everyone enjoys certain activities as much as others but remember Henry Ford’s quote: “Whether you think you can or think you can’t, you’re right!”
We hope this helps you find your own motivation!
Deals for new and current clients!
05/02/13 08:37
February Deals:
Sign up for our MMA program and get free unlimited fitness classes for the full duration of your membership!
*Starting March 1st 2013, the MMA and BJJ program will be combined into a single program (1.5 hour classes 6 times/week). Therefore, you will get MMA and BJJ instruction and get free fitness classes as well (all programs), all in 1 single membership!*
Refer a person and get up to a $40 credit!
*get $15 if your referral gets a punch card or a 3 month membership, $25 for a 6 month membership and $40 for a 12 month membership*
Starting March 1st, our MMA classes will offer both stand up striking, throws, takedowns, sweeps, clinching, as well as MMA specific grappling. Our classes will be at the same times but will be 1.5 hour long classes.
For our current members:
Our current MMA or BJJ members will receive free fitness classes starting March 1st for the remainder of their membership and throughout their next membership when they renew (before June 1st). This means you will get MMA, BJJ and strength & conditioning all for one single membership fee!
Members with a punch card will get 3 additional free classes to use after March 2nd.
All inclusive rates:
Our rates for MMA, BJJ & Fitness will be:
12mo: $125/month
6mo: $140/month
3mo: $160/month
As always, college students get 15% off and if you prepay, you receive a 10% discount.
MMA specific Brazilian Jiu Jitsu:
In our MMA classes we will purely focus on MMA specific techniques that are also great for self defense. We will not do sport Brazilian Jiu Jitsu, instead we will focus on MMA specific Brazilian Jiu Jitsu, which is much more effective in a Mixed Martial Arts situation or self defense situation.
Define Defense is also bringing in another instructor, along with owner and head instructor Sander.
Sign up for our MMA program and get free unlimited fitness classes for the full duration of your membership!
*Starting March 1st 2013, the MMA and BJJ program will be combined into a single program (1.5 hour classes 6 times/week). Therefore, you will get MMA and BJJ instruction and get free fitness classes as well (all programs), all in 1 single membership!*
Refer a person and get up to a $40 credit!
*get $15 if your referral gets a punch card or a 3 month membership, $25 for a 6 month membership and $40 for a 12 month membership*
Starting March 1st, our MMA classes will offer both stand up striking, throws, takedowns, sweeps, clinching, as well as MMA specific grappling. Our classes will be at the same times but will be 1.5 hour long classes.
For our current members:
Our current MMA or BJJ members will receive free fitness classes starting March 1st for the remainder of their membership and throughout their next membership when they renew (before June 1st). This means you will get MMA, BJJ and strength & conditioning all for one single membership fee!
Members with a punch card will get 3 additional free classes to use after March 2nd.
All inclusive rates:
Our rates for MMA, BJJ & Fitness will be:
12mo: $125/month
6mo: $140/month
3mo: $160/month
As always, college students get 15% off and if you prepay, you receive a 10% discount.
MMA specific Brazilian Jiu Jitsu:
In our MMA classes we will purely focus on MMA specific techniques that are also great for self defense. We will not do sport Brazilian Jiu Jitsu, instead we will focus on MMA specific Brazilian Jiu Jitsu, which is much more effective in a Mixed Martial Arts situation or self defense situation.
Define Defense is also bringing in another instructor, along with owner and head instructor Sander.