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4 Super Hydrating Points you Probably Didn’t Know!

water02It’s no surprise being hydrated has its importance! Helping in weight loss, concentration, digestion, athletics, circulation and, well… Just about everything related to a good health. Here are 4 interesting water guzzling aspects that are often over-looked, especially in the athletics world!

1) How much water do you Need during Training?

water03The average person will consume about three litres a day, how much consumed during training is another matter all together and depends on the perspiration, exertion level and metabolism of the athlete. A 70kg athlete with considerable stamina tend to sip about 500ml/hour of intensive training. However if you’re a little scratchy when it comes to cardio, you’ll probably consume close to, or just over, a litre initially. (Altogether, that’s approximately five to eight 500ml bottles a day depending on said factors!)

2) Lucy in the Sky with Diamonds…

Water helps improve our performance in athletics, allowing the muscles and circulation to function properly! But what would happen if we were slowly deprived of water for long periods of time, specifically while running long distances? Well aside from a dry throat and other vexing signs of dehydration, apparently many serious athletes experience hallucinations ranging from the dark and surreal to the hilarious! My favourite account being of Marshal Ulrich who while running in a remote area of sun-scorched California, reported a err… ‘mysterious amiable women rollerblading in a silver bikini’ by his side for a whole hour!

3) A Natural Wake-Up Alarm

Drinking a glass of cold water right after waking up is a great way to boost your energy levels in the morning! Makes sense, staying hydrated improves your circulation and concentration which will aid bodily function. (It’s no surprise we tend to oversleep while dehydrated after a night out!) Furthermore, if you drink water with a high pH level (about 8.4), you’re effectively detoxifying your system, balancing acidity levels and reducing the chance of illness!

4) Healthy Eating

Research often reveals hunger and dehydration are commonly confused. Athletes who are proactive in keeping hydrated find they have fewer cravings for junk food which means: sticking to specific diets become far more achievable, and completing athletic goals becomes far more attainable. Which leads to another point: being hydrated in certain cases helps to avoid sugary drinks and encourages weight loss!

Remember, you owe it to yourself to perform to the best your ability and expand limits. Next time you hit the Dojo, make sure you’re hydrated, sharp and ready to make the most of your martial arts training!


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It’s All in The Feet… Bare Feet!

feet01Martial arts builds physical control, and prevents podiatric injuries through the crucial role of footwork! Why?… Because training bare foot not only increases balance and control, but provides the stability that naturally fights plantar fasciitis or vexing injuries commonly gained with the Achilles.

In case you feel l’ve taken one too many hits to the head, (which perhaps isn’t too far from the truth) lets introduce Alan Webb, America’s greatest miler and the 1500m record holder in 2007! Originally Alan had abysmal form with flat footed size 12 feet. But here’s the surprising fact: after structured drills of barefoot training the muscles in his feet became strong, the arch became higher, and his feet shrank down to a size 9. The point being? His form, stability and muscular strength significantly increased without the impediment of footwear! And the adaptive benefits of training bare foot are increasingly becoming apparent in the sporting world and, of course, are naturally embedded in the culture of martial arts.

The punch starts in the feet!

feet02There are 7,200 nerve endings in each foot, constantly relaying info about the surroundings to your brain allowing you to learn martial arts, move with fluidity, and develop exceptional skill! Don’t neglect your footwork! Technique, power, balance and attack combinations wouldn’t be possible without a ‘nimble’ mobility. Influencing a strong foundation from the ground up, martial arts helps strengthen the whole body.

Furthermore, if you’ve just bought a new pair of super expensive running shoes, you may want to sit down….

Despite 30 years of research, there is no evidence running shoes prevent injury to the Achilles or keep the dreaded plantar fasciitis at bay. In fact, the research from the Journal of Orthopaedic & Sports Therapy, American Society of Biomechanics, the British Journal of Sports Medicine,?The American Journal of Sports Medicine, The University of Oregon Biomechanics Sports Laboratory… (you get the point) OVERWHELMINGLY points in the opposite direction; as Achilles complaints increased by 10% and plantar fasciitis has remained the same! The result, many top Olympic coaches such as Joe Vigil and coach legend Lananna encouraged their Olympic athletes to train bare foot to increase balance and agility.

As Georges St-Pierre explains in The way of the Fight, ‘Shoes kill the sensations in our feet, which affects stability. You start compensating for your lack of balance with your knees, hips and other parts of your body. This is not good. It’s bad, in fact, because it leads to various kinds of joint and structural pains that evolve with time.’

Next time you’re in the Dojo and you’re struggling for power or technique, focus on improving footwork with agility based drills! Remember your feet are just as important as your hands!

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The Power of Pair Techniques!

Often you’ll notice beginners struggling during sparring due to a lack of spatial awareness, or simply miss-understanding how to utilize the distance between you and your opponent… Strikes fail to land while arms flail around grasping for balance. Footwork becomes misplaced or lethargic to a point where you may as well be spending your time running through knee-deep mud! Slowly but surely you’re beginning to wonder where it’s going wrong!

Well… that’s where pair work comes to the rescue! (And a bit of regular form fighting with intent won’t hurt either!)

attilaaaron03Pair techniques, a signature quality of TMAP, and are an excellent way to improve many mental and physical aspects of martial arts! Aspects which in time conveniently come together to give you a crucial understanding of the distance between you and your opponent, as well as the instinct to be able to execute the correct footwork and timing to strike with precision and power. It’s a great opportunity to help master fundamental skills in technique, footwork, balance, defense and form under circumstances that partially simulate sparring.

aaron attila01Generally speaking, it’s easy to neglect the important aspects of exercise (Or for some, any exercise for that matter…) In fact often the areas of training that deserve attention are, funny enough, the areas of training that can be discouraging. Looking past what some feel is tedious and mundane is actually the opportunity to develop a ‘masterful’ level of dexterity. However, it all depends on how you apply yourself! In other words, don’t neglect your pair work! Being sloppy is certain to make you miss-understand the distance between you and your opponent, or create bad habits.

attilaaaron04Be practical and make the most of your pair work by building good intrinsic habits! Be sure to strike to the head when making your partner duck or slip. Make sure you hit the target, making light contact (Remember, you won’t help yourself or your partner if your movement lacks intent!) Practice good form by finishing the kicks, keeping hands up and perfecting the angles created as you become an intermediate. Build your focus and concentrate on correcting footwork; your feet are just as important as your hands!

Remember, pair work shines when fighters are practical in training; it will help to develop valuable insight and experience that will prepare you mentally and physically when sparring.

The next time you hit the Dojo be ready to ‘fire-up’ and unlock the secrets of sparring by making the most of your pair work!


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5 Tips to Improve Your Bag Work!

TommyhandsupWorking the heavy bag can be an excellent way to train power and technique, and if used correctly, endurance. A number of skills tend to be neglected on the heavy bag due to poor form or fatigue. Here are 5 tips will help improve power, endurance and technique!

1. Try not to lose your balance by neglecting footwork.
Don’t throw yourself at the bag, throw punches! Your feet are just as important as your hands. Focusing on footwork will improve your striking power and movement. Without the right footwork the correct technique cannot be applied and your punches will be ineffective.

2. Don’t get lazy eyes
A lot of fighters don’t notice their vision drifting when striking the bag fatigued; either looking to the side of the bag, or even watching the ground! Don’t train yourself to punch blind! If you find yourself losing concentration, mix it up and try a new drill.

3. Don’t stay still
The moment you stop punching, your opponent starts punching! Make sure you move around the bag, moving side to side while generating different angles in the workout. Professional fighters will constantly strike the bag while limiting rest periods to about 2 seconds, only resting as they move around the bag!

Interestingly, boxing coaches will often tell you the intensity of training on the heavy bag is directly related to how you breathe! Many professional fighters throw hundreds of powerful punches because they breathe well and execute excellent technique. To being with focus on technique and breathing, and power and endurance will naturally follow.

5. Don’t push, punch!
Many fighters fail to strike the bag properly by inadvertently ‘pushing’ the bag with their shoulders. The heavy bag shouldn’t be swinging violently from side to side as your arms get relentlessly tired! Make sure you snap the punch and instantly bring your fist back from the point of contact. Getting to the point, (no pun intended), from the moment of impact, it’s important to limit the amount of time the fist will make contact with the bag.

TommyvisionThe next time you’re in the Dojo be sure to work these tips into your routine, and improve your technique and stamina on the bags!

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The Art of Form Fighting

aaronformDon’t take form fighting for granted, it will form the foundation of the fighter you want to be! Form fighting not only improves footwork, spatial awareness and technique, but will also help develop the fitness to boost stamina and reduce injury. Sparring for a couple of rounds will demand good form and technique. Sparring for multiple rounds will demand exceptional form and technique! But the good news is… making a start will require no technique and ‘not the best’ form, it’s all about taking the initiative to learn.

To begin with, focus should be on form (Hence the name). Make sure to visualize the opponent. (a DANGEROUS opponent, by the way!) Don’t be sloppy, working a number of attack combinations into the routine will allow you to experiment with different striking patterns and motions. Begin to accelerate on attack, snapping your opponent back! According to boxing coaches it’s important to ‘theme’ the rounds. In one round practicing defensive manoeuvres, while the next can be based on turning the tables, pressurising and forcing your opponent back.

Use the mirrors in the Dojo to check your technique regularly, however it’s important to utilize all the space available. In other words, don’t train to be static by staring at a mirror constantly, practice footwork by utilizing all the floor space!

Now it’s a matter of firing with content and increasing pace! (If you want to improve hand speed, pick up a couple of 1-2kg weights) The intensity will not only improve cardiovascular performance but will give intrinsic capability during sparring. After a round, the pulse should be racing! After multiple rounds you should be exhausted!

Remember, form fighting is the opportunity to develop good habits. Next time you’re in the Dojo be sure to feel the difference by training with intensity and intent!

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Smart Choice – What to use Instead of Sugar!

sugar alternatives01

A common question asked by fitness enthusiasts: what alternatives are there to sugar or artificial sweeteners?

It’s no surprise one of the most common traits of all athletes is lower sugar consumption. High levels of sugar can lead to weight gain, inflammations, diabetes and in the athletic world: energy fluctuations; and compounded with the suspicion surrounding artificial sweeteners makes cutting sugar down a good choice!

The history of artificial sweeteners is an interesting story in itself, which often ominously coordinates with the industrial growth of a society, NOT the nutritional needs of the public! Funny enough artificial sweeteners are in fact… artificial; they were created in a chemical lab. Saccharin (used in processed foods) was accidentally discovered in 1879 by John Hopkins after experimenting with coal. Hopkins noticed the sweet taste was coming from chemical residues left on his fingers; as a result Saccharin was synthesized. During the 1960s Aspartame (found in diet Coca-Cola/ Pepsi Max) was accidentally created while developing a drug for ulcers. While the chemical structure of the recent Sucralose (Splenda) is strikingly similar to a banned poisonous pesticide DDT. That said, it’s no wonder there’s a little speculation surrounding artificial sweeteners!

What’s a healthy alternative to sugar or artificial sweeteners? More athletes are now turning their attention to these natural sugar-kicking good examples:

Agave Syrup/ Nectar
Agave contains saponins and fructans, as well as a low glycaemic index. According to Dr. Sahelian, author of ‘The Stevia Cookbook’, saponins contained in agave syrup, (also found on quinoa, many plant roots and ginseng) have anti-inflammatory and immune system-boosting properties. In fact, the Aztecs used agave syrup to treat wounds because of its antibacterial properties.

Taken from an herb (Stevia plant) this natural sweetener is 10 times sweeter than sugar. Comes in powder or droplets.

Honey/ Pure Honey
Honey acts as a great substitute for sugar but if you want to go one further, pure honey will make the difference. Pack with more B vitamins, fiber and nutrients, pure honey releases energy slowly throughout a workout!

Brown Rice Syrup
A very mild sweet taste but the low GI index makes rice syrup a popular secretive ingredient among serious athletes.

Black Molasses
A bit old fashioned but good for you! It contains 15 percent of the daily iron requirement (enough to contend with red meat) and is very high in Vitamin B6, calcium, magnesium and antioxidants.

Don’t neglect nutrition! Feel sharp, active and alert the next time you practice martial arts in the Dojo!

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5 Pointers to Increase Flexibility

jack03When it comes to martial arts flexibility becomes an important aspect in helping to establish core stability, decrease chances of injury and help to inspire a level of fluidity in your basics, pairs, combinations and sparring. Here are 5 simple pointers that will make a difference!

1. Correct Posture
Make sure you stretch properly by holding the correct form! Knees down, legs straight, toes pointing upwards… Sounds simple but it’s very common for beginners to indirectly cut corners and neglect form. Making sure your posture is correct will help you understand your limits, and gradually develop a strong foundation!

2. Generate a Routine
Don’t procrastinate. Get into the habit of stretching every workout, before or even after. Creating a routine is always a fundamental way to improve.

3. Realistic Goals
A stereotypical trend of any athlete. Introduce realistic goals to help increase limits and improve insight! This will influence your initiative and enthusiasm to learn and progress.

4. Activate your Core
This will also improve your breathing as well as stamina by enhancing circulation! Keep your core tight while stretching. Leg raises are a good exercise for activating the core while stretching!

5. Finally, DON’T GIVE UP!
You won’t do the splits overnight, it’s a gradual process. Ironically, often in sports, the moment you want to rest is instant you should keeping going, expand your limits and educate your mind. Make sure you stretch consistently and enjoy the challenge; that will make all the difference in the long run.

The next time you’re in the Dojo be sure to relax and make the most of your warm up and stretch before powering through training!

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5 Power Snacks to Keep You Going during Training!

almonds03Whether before training or to keep up energy levels, a common question asked is what to snack on before training! Keep it simple, you should aim to always eat protein with a good source of carbohydrates (Preferable low GI carbohydrates two hours before a workout). Easy to prepare on the go, here are 5 snacks to help give you that edge!

1. Dates filled with peanut butter
The fiber in dates will help naturally stabilize your blood sugar levels, while peanut butter is an excellent source of protein that will release energy slowly throughout your workout.
2. Hummus with hard boiled eggs
Body building food! If you’re a bit of gym junkie, here’s something that smacks a punch when it comes to protein; while the nutritional value of hummus adds to the combination.
3. Pistachios and Raisins
Pistachios are rich in potassium, an electrolyte naturally lost through sweat, and while teamed up with the carbohydrates provided by raisins makes for an unbeatable pairing!
4. Sweet potatoes topped with Greek yogurt
Easy to make and a great source of low GI Carbohydrates, vitamins, minerals and antioxidants. One sweet potato has more potassium than a banana and combined with black beans or Greek yogurt, you pretty much have a meal on your hands; let alone a pre-workout snack!
5. Almonds and walnuts
Almonds alone are inundated with good fats, fiber, selenium, vitamin E, and Omega 3s; not to mention they’re another great source of protein! Walnuts act as another powerful anti-oxidant and are even linked to added cardiovascular benefits.

Feel prepared and energized the next time you hit the Dojo, ready to work hard and make the most of your training!

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The Science of Focus: Why Even the Best Athletes can Lose Concentration

The scene is the 1993 Wimbledon women’s single final. Novotna is leading Steffi Graff 4-1. But just before the threshold of her first Wimbledon title, Novotna hesitates, her form loses conviction and her serve becomes insufficient. Stifled and disconnected, Novotna suddenly resigns to letting the grand slam slip from her grasp!… So what happened? You might have found yourself in a similar, but more forgiving, situation… Practicing your pairs or attack combinations only to find the knowledge escaping you. Interestingly according to Russell Poldrack (neuroscientist at the University of California) and Matthew Syed (Olympic contender and Author of “Bounce”) it has nothing to do with nerves or fear, but is all about the relationship between two parts of the brain.

aaron focus

Neural imaging shows that beginners will use the explicit pre-frontal cortex (responsible for conscious concentration) while a seniors will use the implicit basal ganglia (Responsible for touch, feel and muscle memory).

Seniors are highly capable because they are able to integrate complex combinations into one fluent whole, or unit. This intrinsic mental understanding is practically impossible for a beginner to apply because the technique, footwork or form is too incomprehensible. Beginners need to apply their focus on a step-by-step process, proving that practice makes perfect!

aaron alex

If we go back to Wimbledon in 1993, in this particular case Novotna switched from using the experienced implicit part of the brain to the explicit; reverting back to a beginner in an instant. As psychologist Sian Beilock, (University of Chicago) explains, ‘Once a motor skill is de-chunked, each unit must be activated and run separately significantly slowing athletic performance’.

It’s important to release the shackles and develop that mental freedom that becomes the building blocks of any sport. Experienced athletes instinctively know the combination, automate it, and naturally store it as one function after hours and hours of perfecting their craft!

Anyone can relate to a loss of focus in the sporting world! Remember, don’t get frustrated. Next time you’re in the Dojo be sure to relax, start slow and feel your form gradually flow! Martial arts really is a state of mind!

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New Mirrors Installed at our Stoke Newington Dojo!

mirror04An array of facilities and equipment is necessary to help develop those impressive martial arts skills. Below, we’re happy to show our new addition to the Dojo to help improve technique, form and many other necessary abilities in martial arts and self-defence! Already being put to excellent use, it’s been two weeks since the new mirrors have been installed at our stoke Newington Dojo! Check this space for future additions or changes!





Be sure to sharpen your technique and hone your abilities with our facilities the next time you’re in!















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The Martial Arts Place
88 Avenue Road
Swiss Cottage
London NW3 3HA
020 7586 1222

The Martial Arts Place
35-39 Stoke Newington High Street
London N16 8DR
020 7254 0332


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