Back ON

Going to fire up the old blog with updates on the gym and training times and locations.Also hope to include related videos on some of the topics covered during training. See you soon.

Leg Day

Since the last two workouts were primarily upper body here is one for the legs.

Retreating lunge left x 10 (bell is held in the rack position)
Retreating lunge right x 10
Single leg deadlift left x 10
Single leg deadlift right x 10
Goblet squat x 10
Hip thrust x 10
Bodyweight tuck jump x 10

Try with the 16 kg bell and set the timer for 10,15 or even 20 min.
See how many rounds you can do.

The single leg deadlift can be quite challenging in terms of balance. Plenty of vids on youtube in case you need to check your form.

Good luck, let me know how you do.

Mark

Kettlebell 2.0

Here's another great kettlebell workout that I've used in the past.
It's very easy to remember because it consists of just one exercise, the snatch.

At the top of every minute complete 5 snatches with the left and 5 with the right.
Try to complete 20 rounds!
That's 200 reps total.
Sounds easy! Right?

Give it a try.

Mark

Working out from Home

It's been five years since I've last posted on the blog.
Originally the blog was designed to supplement the students with videos and discussions regarding techniques that were covered during class.
Five years later here we are and due to the pandemic working out at home.
So with that in mind I've decided to reboot the old blog and start posting some workouts and videos that we can all do at home.
The first is this kettlebell workout that Joe and I used to do. It's based on a workout by kettlebell expert Mike Stefano.
This is a 16 min workout during which time the kettlebell never touches the floor.
It's quite grueling so if you don't finish the first time don't worry.
I suggest that men start with the 16kg bell and the ladies with 8-12kg.

SWING LEFT IMIN / CLEAN LEFT IMIN
SWING RIGHT IMIN / CLEAN RIGHT IMIN
JERK LEFT IMIN / SNATCH LEFT IMIN
JERK RIGHT IMIN / SNATCH RIGHT IMIN
PUSH PRESS LEFT / SWING LEFT IMIN
PUSH PRESS RIGHT / SWING RIGHT IMIN
CLEAN AND JERK LEFT IMIN / CLEAN LEFT IMIN
CLEAN AND JERK RIGHT IMIN / CLEAN AND JERK RIGHT IMIN

Enjoy, let me know how you did.

Mark.

New Season

That time of year again, classes are starting this month.
The bjj class taught by Ryan will start Sept 14th at 7pm.
The Thurs class starts on the 17th, also at 7pm. We will be changing the focus for that class this year, rather than a straight grappling class we will be taking a well rounded approach to fighting including striking, takedowns and grappling. Some classes may focus more on grappling and some more of an mma approach. Sparring will be optional at the end of class. We will also start a Tues class later in the season and two J.k.d./kali classes as well.
Costs are $65 a month or $180 for three months, payable to Pma kickboxing.
Hope to see you there.

Summer holidays

Hope everyone is enjoying the summer holidays. Don't forget Ryan has an open mat all summer long Mondays at 7pm.
We'll be starting back first week of Sept. There will be some changes to the schedule including reg Jeet Kune Do classes.
I'll post more details in the coming weeks.

Fight Pics

Better late than never. Here's a couple pics from Mike's win in May Vs Aaron Gallant.
Mike won with a rear naked choke in the first round. Congrats Mike!!!

March kickboxing

I will be filing in for Mitz in the month of March teaching the some of the kickboxing classes.
March 5,9,16, 19th.
Monday classes beging at 6pm, and the Thurs classes start at 6:30.
As a result the Thurs grappling classes will start at 7:30 instead of 7pm.

Everyone is welcome to join, hope to see you there.

Christmas holidays

Dec 18th will be the last class before the Christmas holidays.
We will be back January 5th starting with the bjj class.
Hope everyone has a great holiday!

Back to training

Sept is here that means time to get back to the gym.
Classes will resume on Thurs Sept 11th at 7pm.
This season we have restructured our pricing to match the others classes that are offered at pma kickboxing.
One month is $72 all taxes inc
Or three months for $195 all taxes inc.
You can pay by debit or cheque (payable to pma kickboxing, not me).

Hope to have another successful season, see you there.

Summer schedule

Summer is here finally, this means we have shut down regular classes until Sept.Ryan will keep the gym open on Monday and Thurs for those that still want to workout.
Open mat fees for the summer are $40.If you are a full member of P.M.A kickboxing you can also use the facilities.
Punch cards can also be used.
Enjoy the summer!

NAGA results

Congrats to Les Arnone and George Carlos for their performances at the naga tournament this weekend.
Les won gold in No-gi and George took Silver, congrats guys!!!!
Thanks also to Ever Barrera for his help and support.

New Brown Belts

Congrats to Mike O Neill and Ryan Grau for their promotion to brown belt! Both are well deserved.

Mike O Neill

Congrats to Mike for winning his mma fight in Calgary!
Mike was able to use his wrestling skills to control his opponent and finish him in the third round via rear naked choke.

Bjj class

Tonights bjj class( Dec 16th) is cancelled, sorry for the short notice.

Christmas holidays

Dec 19th will be the last class before the Christmas holidays.
The gym will reopen on Jan 2nd.
Happy Holidays!!!

Lethwei

Hey Guys, as promised here are a few videos of Lethwei. Lethwei is the traditional fighting art of Myanmar(Burma).
Its roots are in the Indo-Chinese systems of South East Asia and is similar to it's cousins Muay Thai, Muay Laos, Pradal serey, and Tomoi.
In Lethwei they fight without gloves and headbutts are legal.
Enjoy.

Gordon Hanson mma

Congrats to Gordon for winning his mma fight at the Fearless fighting championship. Gordon fought at 145lbs and won by decision.
Gordon has been training hard with both Mike and Mitz and has a bright future in mma.

Halloween

This Thurs class will be cancelled for halloween. Have fun.

We're back

That time of year again,time to get back to the gym and back to shape.

Classes start tomorrow Monday Sept 9th
Monday bjj 7-830
Wed mma conditioning and sparring 7-830
Thurs no gi grappling 7-830

In the futere i will be adding a striking class on Tues as well as a 10week kali class starting in Oct.
Fees remain the same
Three months for $149 plus tax
and for those that can't make it on a regular basis we will be offering punch cards, 10x $99plus tax.

Hope to see you there.