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4 Pillars of Fitness Every Fighter Should Know!


If you don’t already include these in your training, you’re in for a world of change! Here are four aspects of fitness that make up the schedule of any champion fighter, whether it’s Muhammad Ali, Georges St. Pierre or Sugar Ray Leonard!

Calisthenics
junkiefit02Calisthenics means body resistance exercise (push ups, pull ups, sit ups, squats, lunges and so on) and is crucial to any martial artist! Don’t forget calisthenics is convenient and easy to apply any time of the day, so there’s no excuse! Try to get in the habit of incorporating some of these exercises into your daily routine!

Fact: If you’re wondering how strong the human body can become when breaking limits here’s little insight… the record for the most consecutive push-ups goes to Minoro Yoshida for completing an impressive 10,507 reps in 1965! The mind really is the limit!

Calisthenics shouldn’t be strenuous to begin with although the exertion level depends on the individual; and you certainly don’t need to beat 10,507 push ups. Just keep it simple with the focus being on turning calisthenics into habit.

Running
Running benefits both anaerobic and aerobic exercise, it’s all about the intensity and pace you set. Although debatable, long continuous running has always played a part in the routine of a boxing champion, and is easily a benchmark to develop an adequate level of stamina for sparring!

If you’re new, or haven’t run since highschool, be sure to give this routine a go:
1) 3-5 minutes brisk walk
2) 3-5 minutes jogging
3) Stop to stretch the quads, calves, hamstrings and Achilles from a standing position! (You’re not warm enough yet to lay down and stretch)
4) 7-8 minutes run while progressing to a tapering off period. Gradually slow the pace to a walk (cool down period) over 3 minutes

The longest distance appropriate for professional martial artists would be about 10-12 miles, once a week. However a good distance to maintain stamina would be 2-3 miles at a time, 3 times a week.

Tip: this a great way to learn how to breath under pressure! Sounds strange, but it’s important to exhale through the mouth and inhale through the nose. This improves blood circulation and therefore focus!

Interval Training
junkiefit04Interval training, often used by professional boxers is an excellent way to build stamina and explosive movement for sparring. It’s important to be able to work to a high level of exertion and interval training delivers!

Tip: use lamp posts or street lights to accelerate and decelerate between a high pace and a casual pace.

Skipping
If you have access to a skipping rope, it’ll drastically improve your workout routine! Essential for building coordination between the upper and lower body, footwork, toning muscle and (depending on your exertion level) gives you both an aerobic and anaerobic workout. If the target is to spar for 3 minute rounds, then it makes sense to skip in 3 minutes bursts with short rest times! Just beware of “whiplash” when skipping with a speed rope!

Give these a go. The hardest part is starting, however once the initiative is taken to make the first step such habits will make a big impact on your life! They may seem like complex problems in nature, but in terms of practicality they’re simple! It’s no surprise Nike chose “Just do it” as their slogan!

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Christmas Timetable Commencing Monday 14th, December!


christmas timetable

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The Art of Opponent Control!


I’ve been here a number of times in the past; while practicing with a kru in muay thai, a coach in boxing or a sensei in kickboxing! I’m about to spar. I gear up, avidly strapping up my gloves along with the rest of my equipment before hearing a very common command! “Fight your fight, not his” or “control your opponent”. I quietly nod, seem to accept what I need to do, (makes sense after all) just assert your dominance and beat the other guy to the punch basically… right? (OH BOY WAS I WRONG) It wasn’t long before I was moving back so much that I may as well demonstrate my other skill of running 1500 meters! Perhaps it would have been beneficial to find out exactly what was meant by “controlling the fight”.

What opponent control boils down to are two factors according to veteran competitor and instructor Bob Breen: deception (faked attacks) and timing. Here’s a little insight into how to control your fight, and help give you the edge when sparring!

Feigned Attacks

“Avoid where they are full, attack where they are empty.”
Sun Tsu, The Art of War.

opponent01As Bob Breen explains: “your opponent can’t cover all the angles all of the time. Use variations of attacks, attacking low, high and to the side. It doesn’t matter how strong your technique is, if you’re linear or direct in your approach, you’ll eventually get beaten!” If you’re intending to attack high, then make sure you actually fake going low by dropping your body, don’t just drop the arm. The greater the deviation between high and low, the more unpredictable the attack!

It’s also possible to pre-program the attack with what’s known as the Pavlov Three; deliberately televising a pattern of three strikes to create holes and openings! For example, two jabs to the solar plexus will manipulate your opponent to try and parry the third strike. Two repeated attacks under stress, and your sparring partner can become gullible with anticipation. Drop the third, feigned, strike short to a coax the parry out further and, in this instance, a left hook straight to the jaw can be very effective. Manipulating imagination can be a powerful tool! Just like viewing an abstract painting, once the mind locks onto an art form, the brain begins filling in the gaps.

Timing and Independent Motion

opponent04Keep in mind devastating strikes will need to be supported by the weight of the body, and a complete ark of motion; this means large movements! We’re naturally hardwired to recognize these large motions while tiny motions from the limbs are a different story and something we’re not the best at reacting to. After all, you don’t instinctively roundhouse kick a gentlemen waving for a taxi, or a friend scratching his head.

Ideally it’s important to make sure the body follows directly after the hand and arm. Why? Because the power comes from the back foot! This is known as independent motion, and has been applied in fencing for many a year. Although it’s not a hard attack, with good form it can be the foundation of a complex combination.

Timing is important because it allows you to synchronize to your opponent, creating a kind of “duet” which will feed valuable pieces of information about the where the fight may lead. Remember your brain needs to deal with a whole range of speeds! It’s crucial to “clock” your opponent, and react with the right form!

As Bob Breen points out, try to fake attacks and work your timing; this will stretch your opponent, create openings and develop your perception in ways you would never expect. Not to mention it’ll have your opponent chasing demons, which is always amusing!

If you’re struggling to develop a creative spark during sparring, give these a go! Be sure to ask myself, or the other instructors, about feigned attacks if you’re lacking on ideas. With a bit of strategy, sparring can be a very rewarding experience, relax and don’t be afraid to experiment!

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5 Sparring Tips to Kick Start your Sparring!


sparring01Sparring is perhaps one of the most challenging experiences in the sporting world. Like in all sports, there are many factors that contribute to the difference between an expert and a novice, however with kickboxing there are so many applications to consider it can quickly become a very overwhelming experience. Here are 5 pointers from an array of top coaches that help to shed some insight on sparring, and give the mental fortitude to push your goals even further!

Focus on leading the attack, not indirectly countering!
In other words, the hesitant nature of a beginner (whether they know it or not) will often coerce them to have to counter! This is a BAD idea! Countering is tough, and a lot of beginners don’t realize they’re attempting such an advanced art! According to trainer Joe Lewis, countering is about knowing the “attack” of the opponent, understanding the distance/timing of the attack, and the type of counter required. If you don’t know all three, it’s important to just work on executing attack combinations!

Don’t let your opponent beat you to the draw!
Often you’ll hear an instructor pushing you to form fight as fast as possible! Why? Because with the incentive to push yourself physically you’ll open possibilities in sparring you wouldn’t notice at a slower pace! It doesn’t matter who you are even your area of discipline in martial arts. A lot of coaches encourage you to take the initiative and set the pace!

Make sure you’re not standing square!
This means shoulders will be left open giving your opponent ample opportunity to strike you and infringe your balance. Which leads to the next point: your technique will be limited as you wont be able to rotate your hips and generate power in your strikes! If in doubt, just keep it simple and remember the basics. Keep the back heel up and make sure your stance allows you to twist your hips.

Keep your feet under your punches!
This is all to do with not overreaching with the reverse punch, which will only impede your flow and hurt your balance. Not to mention the “hang time” of leaving your right arm out stretched, rendering you incapable of following up with a roundhouse kick or attack combination.

Keep moving!
As Georges St-Pierre said, “standing still is never a good option. Not in the ring, and not in life outside the octagon either. When you stop moving, you’re done.”
Make the most of your space and build your footwork. This will develop the mind-set to try new techniques and change rhythm, which will disrupt an aggressive opponent!

Sparring week is just round the corner, so try to keep these simple pointers in mind while training and give them a go! It won’t just improve your work ethic but will allow you develop a greater level of self-confidence and belief!

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Willpower! The Secret Weapon of Martial Arts!


Rule number one: Chew your food 30 times, before consuming.

Rule number two: Put your chopsticks down when eating.

Rule number three: Eat everything on your plate with chopsticks, including every grain of rice.

aaron pose02Sounds obsessive… and obsessively impractical… but it’s actually one of many stereotypical routines of a Shaolin Monk. The purpose: building a way of life and medium where developing focus, patience and willpower becomes second nature! It’s a “small win” geared towards creating a mentality constantly in harmony with martial arts.

For centuries Shaolin Monks have been perfecting skills in martial arts while leaving many in consternation with their level of dexterity. But what really stands out is not necessarily the intensity of training but the lifestyle that Shaolin Monks uphold! Because at the core of martial arts there’s an important muscle that helps make all the difference when training! That muscle is willpower!

Understanding Willpower

During an interesting psychological experiment conducted in the mid-nineties by Psychologist Mark Muraven, it was discovered willpower acts just like a muscle. Meaning: willpower can become strained and exhausted after a long day, but will also increase with the right amount of exercise. As Muraven explains, “If you want to go for a run after work, you have to conserve your willpower muscle. If you use it up too early on tedious tasks all strength will be gone by the time you get home.”

The more you exercise this muscle, the more patient and tolerant you’ll become particularly in sport. When it comes to martial arts; willpower has played a substantial part of the discipline for centuries! It’s naturally ingrained in psyche an spirit of the experience and is key to improving many aspects of a lifestyle!

Australian researchers Megan Oaten and Ken Cheng further demonstrated the impact of willpower in an experiment in 2005 by observing “struggling” participants. Those taking part of the experiment were asked to keep a detailed diet diary while being pushed to their limits during exercise! Surprisingly not only did their tolerance increase, but it lead to other good habits: decreased smoking and drinking, low caffienated diets, and overall a less depressed and more proactive life!

The research by Muraven was so ground breaking and effective, big corporations and institutions make it a top priority to increase the willpower of their employees.

etiquette01It’s easy to think of willpower as a self-regulatory skill, but surprisingly it’s more appropriate to think of it as a muscle. It’s a factor that can be increased and the intense training in martial arts strengthens that muscle by providing the opportunity to spark focus, face fears and overcome anxieties on a regulated basis; whether it be through focused pair-work, training basics or even heavy sparring.

Don’t worry, I’m not about to recommend holding horse stance while brushing your teeth, or planking while reading a book. But the application of martial arts in lifestyle will help you achieve goals in ways you wouldn’t expect! Expanding your willpower is one of them! Hit the Dojo and watch your life evolve around you for the better!

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The Power of Habit!


“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Aristotle.

habit01Elite athletes have a number of exceptional habits; they obsessively work hard, they’re practical and well organized, they visualize structured routines, and have strong willpower to stick to well planned diets and disciplines. Easier said than done, but if you dissect the structure of habits you’ll learn it’s all about the cue, routine and reward that motivates you.

The Tampa Bay Buccaneers are one of the WORST teams in the History of American football! It’s November 17, 1996 and the Buccaneers are up against the Chargers on a late Sunday afternoon, the Buccs are losing 17-16. They’ve been losing all game… and all season… and for the past decade… as a matter of fact, they haven’t won a game on the West coast for 16 years. So how on earth did the Buccaneers go from being “America’s orange doormat”, to one of the most successful teams in American football, eventually winning the Superbowl?

The answer is they had Tony Dungy as their head coach. Tony Dungys will be the only coach in NFL history to make the play-offs 10 consecutive times, become the first African American Coach to win the Superbowl and one of the most respected figures in athletics. All because of a unique and courageous attention to remaking habits, an approach that not only significantly altered sports science but helped re-shape the lives of many; ranging from addicts to huge companies such as Fabreze or Starbucks!

aaron attila04Dungy knew habits are a three step loop consisting of a cue, routine, and reward. All Dungy did was attack the second step, the routine, turning a complicated training program into accessible actions! Ring a bell? It’s a routine that parallels your pair techniques, breaking down a highly complicated art (sparring) and altering it into an accessible routine/habit for anyone to learn!

Even if we take a look at the most decorated Olympian of all time Michael Phelps.
Michael has been swimming since he was 7 years old, but what would set him apart from other competitors is a core habit and routine that would target his mind, calming his mentality to give him exceptional vision!

The routine: ever since being a teenager Michael constantly visualized victory to great detail, morning and night, to a point where his insight was so strong he was able to train body and mind to instinctively overcome obstacles. It just so happened on the morning of August 13, 2008 Phelps broke the 200m butterfly world record by swimming blind! (On his final length, Phelps actually had water logged goggles!) Despite the impediment, his mind had already won from the moment he shot off the block!

The TMAP structure is there to help you hone your skills as a martial artist. If you’ve sparred, you’ll know you have milliseconds to react which is a very challenging experience! Core habits, therefore, become essential to your training! There’s great deal to learn in martial arts: vision and insight through form fighting, improving footwork, technique, balance or understanding distance. However pair-techniques and basics become a powerful ally in remaking habits and routines!

It’s fundamental to consistently practice your pair-techniques, basics and form fight as often as you can. Turn it into your habit, your routine!

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What Every Martial Artist Should Know About Explosive Exercise!


Interesting Fact: What do Jamaicans, Europeans, Kenyans, well… just about everyone, have in common?

The ACTN3 Gene, you guessed it!

Whether fast twitch muscles are genetic in origin is a prominent debate, and the focus of much racial discrimination in strength and speed based competitions. However, in 2003 genetic research blasted that “stereotype threat” out the water! According to Matthew Syed (Author of Bounce), interestingly 82% of Europeans have the relevant gene ACTN3 responsible for fast twitch muscle fibres, so too do 98% of Jamaicans and 98.5% of Kenyans (Renown for ENDURANCE, not sprinting). So why are there many black sprinters? Well not to go off at a tangent, but it’s now believed to be due to the environment where the athlete was raised!

explosive03This may come as a shock to you (or if not, try to act surprised), but you’ve already been incorporating explosive proclivities in your workout! In your basics and pair techniques you’ve already made sure to increase hand speed at the right interval of training. When practicing pair techniques you’ll find your understanding of when to accelerate to control distance between you and your opponent. When increasing fitness you’ll occasionally push yourself instantaneously.

Explosive energy is a big part of martial arts and prominently makes the difference in sparring! So here’s what every modern martial artist should know about sparking explosive energy!

Slow and Fast Twitch Muscles

Muscles are actually broken down into two classes which induce power: Smooth and Striated. Where as smooth muscles are responsible for digestion or circulation, striated muscles are voluntarily contracted with the legs, arms and so on…

There are three types of power, explosive, static and dynamic; dynamic and explosive being the main focus in regard to martial arts.

explosive02The basic breakdown: your muscles are made up of two basic fibres, slow twitch and fast twitch. Slow twitch are associated with mitigated lactic acid build up, and therefore endurance based sports. Fast twitch, are associated with explosive exercise and anaerobic energy production, in turn producing power and speed of contraction.

The way of the Isotonic Warrior!

The two creations of stress you should be aware off are: isotonic and isometric exercise. Getting to the point: isotonic muscles show when one muscle contracts the complimentary muscle lengthens (normal exercise, e.g. push ups, weight lifting, etc), isometric exercise is all about exerting your muscles against an immoveable object.

Increasing strength and the Correct Way to Exercise

explosive01So what’s the point of all this information? By now you should noticed that the physical or explosive nature in martial arts is highly dependent on “positioning”. Applying yourself in the wrong manner will infringe your form, stability and becomes a completely different exercise. A slight deviation in form will make it harder to accelerate and develop those fast twitch fibres to catch your opponent off guard!

In other words, don’t cut corners and cheat when exercising, it’ll do more harm than good. When you train make sure you complete all repetitions properly. Not completely flexing your arms on a push-up may lead to an extra ten reps but will stop you from gaining more strength and power in the long run. Stick to the correct form, even if you can only do five push-ups! 5 will lead to 10, 10 to 20… and so on until eventually you’ll be doing reps in the 100s!

For the best results try to make it to the Dojo and train three times a week! However just remember, after every explosive training session minor tears in the muscles need at least forty eight hours to recover, allowing muscles to grow and build strength. It’s important not to interrupt the recovery period!

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4.5 Essentials to be an Excellent Training Partner!


partner02Martial arts seems to be an individual-based experience however it quickly becomes blindingly obvious just how important the teamwork becomes in order to improve as a martial artist; in fact you wouldn’t get very far without your partner in crime. How you and your partner work together in martial arts becomes one the focal point of your development and endeavour; after all, you’re not learning to spar against yourself. Your growth as a martial artist and your partners development are one in the same thing! Here are few important tips to make the most of your TMAP experience; work together, help your partner and improve your training.

One word: Motivate!
The man next to you can be the most important part of your training session. Be sure to help your partner break limits by attentively correcting mistakes, and becoming vocal! That said, it’s important to push past barriers and build confidence but keep it light, don’t take it too seriously. Have a sense of humour and a crack “kick-ass” joke! Even bad ones.

You’ll need to understand when to decrease or increase the pace, ultimately creating interval training. Just don’t get in the habit of mundanely padding your partner, once they reach a plateau motivate them!

partner01Keep Frosty!
Martial arts can be emotional for anyone. Frustration, fear, and excitement are all part of the experience. Instead of allowing yourself to be impeded by the experience allow it to heighten your focus, turning the anxiety into a reminder to keep your cool. It’s important to understand you wont become Bruce Lee overnight! Like many aspects of improving in sport, it’s a gradual process! You should be setting personal goals and applying yourself to achieve them with purpose.

Always Respect the Learning Curve.
Patience becomes an important ingredient and will allow you to be more aware and conscious of how you spend your time training; in certain cases will probably help discover new and innovative ways to practice.

Don’t just bulldoze into the combination without paying attention to the capabilities of your partner! Often beginners will be surreptitiously battling nerves and anxiety before they become used to the Dojo environment. There are a huge amount of mental and physical hurdles students will be overcoming. Martial arts will set a grounding to building upon and hit goals, bettering people from all walks of life! For one individual it may be about physical gain, always pushing the bar higher, for others it’s about developing mental resolve, be mindful of what your training partner needs.

partner03Assume you know less.
It’s a funny point to make, but as the saying goes: “Don’t be the smartest person in the room”. Be open to advice! Your attitude towards the drill can be the deciding factor between a productive training session or a glorified way to waste time.

One last point err… perhaps one of the most important… hygiene. Nobody wants to train with “that guy” who hasn’t washed since yesterday morning, reeks like a bin or fails to cut his toe nails! For your partners sake, make an effort to keep fresh, trim the nails and wash your uniform before training!

Put these essentials to the task, and instantly expand your experience and improve your training!

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It Begins and Ends with Etiquette!


“Practice Begins and Ends with Etiquette!” as the ancient martial arts saying goes. Martial arts gives rise to accomplishments in very unique ways that many take for granted…That said, what do you only have once you have given it? Answer: Respect; and inspired by etiquette, can take you a long way.

So just how important is etiquette in the grand scheme of things? Well… very.

etiquette04We’re all familiar with the engaging TMAP experience. Shoes are hygienically removed before entering the Dojo, members and instructors are greeted, silence is politely abided by and entering and exiting the Dojo is adhered to with a prominent bow. And if you’re evidently late or forget your belt, you’ll probably remember being rewarded with a set of err… fun push-ups.

It certainly wouldn’t help the discipline, or any aspect of sport for that matter, to practice without a coherent focus, even mental calm.

Meet Coach Vigil. Vigil is an interesting coach to say the least, a master motivator and statistic freak who guided and trained many to success! He’s renowned for taking many average runners and turning them into OLYMPIC contenders! Take the success story of Deena Kastor, a Californian baker, for example. Deena had no right working with Vigil, the level of exertion and training that would follow was out of her league. Sure enough, Deena gained renown smashing national distance championships, breaking US records, earning the 2002 Humanitarian Athlete of the Year award, and a 2004 Olympic bronze medal in Athens (Outlasting Paula Radcliffe!).

And that’s not even the reason why Vigil stands out! If you took a stroll into his office you’d find written on his bulletin board things like: “practice abundance by giving back”, “improve personal relationships” and “show integrity to your value system”. Vigil’s nutritional advice was even more astonishing, “eat as though you were a poor person”! None of which would seem relevant to sports science in the slightest.

etiquette03But it is, and Vigil’s emphasis was on the generous nature of a human soul, a good character, the power of spirit and a heartfelt clear mind that drives and motivates the creation an indomitable perseverance! He even said one “wintery” night with pure elation that he’d found the culminating ingredient for an athletic mentality (at least he “felt” he had, whatever it was); and he “felt” it was “compassion”, “love” and… you guessed it, “respect”.

Mentality in sports is crucial! Mentality in martial arts is absolutely essential, so it’s only natural that there is a traditional etiquette to help give it a kick! Sorry about the pun.

etiquette02The power of etiquette is an exceptional asset of martial arts and is paramount for the building blocks of character, focus and mindfulness, it’s a reminder not to procrastinate in an environment where it’s never acceptable to let your guard down. In any Dojo it becomes the framework of responsibility that every member needs to uphold in order to achieve their goals, do more and become more. Without an appropriate level of focus, or a diminished sense of character, it is very easy to lose sight of your aspirations, falling short of potential; and to be anything short of your best is to sacrifice the gift as Steve Prefontaine once said.

The next time you step into the Dojo remember, it’s a sanctuary we all have a responsibility to look after. Try not be late, aside from avoiding push ups, remember etiquette is the consideration that inspires the integrity to help one another achieve, and our community at TMAP!

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6 Super Foods of the World Every Snack Warrior Should Know!


chiaseedsSpanning the continents of Asia, South America and Central America some of these interesting snacks (or ingredients) have been chomped on for centuries. If you can get hold them, try throwing these on your lunch, or wolf down as a quick snack. Whether it’s running miles, cutting through waves or scaling mountains, these 6 super foods have a formidable reputation!

1) Chia Seeds
As depicted above, chia seeds are native to Mexico where they are linked to the diet of the legendary Tarahumara tribe in Central America; a tribe known for running extraordinary distances of up to 50 miles at a time! Packed with fiber, calcium and valuable minerals a plenty chia seeds were once very rare. Now you can get your hands on them at Holland & Barratts, just don’t expect them to be cheap!

2) Acai Berries
Acai berries are found in the rain forests of South America and contains powerful antioxidants in the form of anthocyanins. They’re known to combat cancer and heart disease! Acai berries are typically sold as powder, tablets or in juices, but good luck finding these berries as a fresh fruit!

3) Probiotics
Pushed to the limit in your training, you’ll often find yourself physically and mentally exhausted causing your immune system to slump. The result means a very sloppy and depleted respiratory system! Probiotics, or active cultures in yogurt, help make the difference. Furthermore yogurt is an excellent balance of protein and carbohydrates for an ultimate super post-workout recovery fuel! And if you can grab it Kefir, an old yogurt drink believed to have originated from Russia, has the right ratio of amino acids to carbs.

4) Goji Berries
Goji Berries are found in Tibet and Mongolia, and contain a huge amount of vitamin C and antioxidants. Although not scientifically accepted for its medical applications, goji berries have been used by Chinese herbalists for centuries. .

5) Seaweed
Potassium, Iron, Calcium, Magnesium, Iodine, Zinc and omega-3 fatty acids… you get the point. Seaweed is inundated in significant minerals! If you’re struggling to find away to add seaweed into your diet just get in the habit of snacking on sushi and rice wrapped in nori seaweed.

6) Coconut Oil
If you find yourself stranded on a desert island, coconuts are the way forward! Coconut oil contains a number of beneficial qualities however the research that stands out revolves around lauric acid and medium chain triglycerides (MCT), which coconut oil contains in spades! Studies show lauric acid and MCTs are directly linked to increasing your immune system while helping you release energy efficiently to burn more calories and fight a number of harmful bacteria. It’s benefits are many, ranging from combating alzheimer’s, anxiety and heart disease, to improving the health of your skin and hair… In other words, just try to include this stuff in your diet!

Find out what works best for you! As Usain Bolt casually attested to before smashing the 100m world record: “I woke around 11am and decided to watch some TV and had some chicken nuggets.” Eat well, train hard and reach your goal!

 

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