Popular actor and TV host Mario Lopez will host the BKFC KnuckleMania IV Launch Press Conference this  Wednesday, March 20 at 6:00 p.m. PT  in the Peacock Theater located in Downtown Los Angeles at L.A. LIVE.    Said  Mario Lopez, “I’m really excited to be involved with this incredible event. I’ve become a huge fan of BKFC and look forward to being a part of their big day launching KnuckleMania IV in Los Angeles this Wednesday.”   “Mario Lopez is a huge combat sports fan and has a wealth of appreciation for what BKFC has accomplished over the last six years,” said  David Feldman, Founder and President of BKFC. “KnuckleMania IV is our first live event in California and there is no better person to host our launch press conference. We’re looking forward to a tremendous media event this Wednesday at the Peacock Theater featuring the best bare-knuckle fighters in the world.”   “We’re excited to reveal that Mario Lopez, a luminary in television and entertainment, will host the BKFC KnuckleMania IV Launch Press Conference in Los Angeles. Mario’s involvement not only amplifies our reach but also reinforces our commitment to delivering top-tier entertainment to our amazing BKFC events. As we venture into this new chapter, we’re confident that Mario’s presence will spotlight the thrilling spectacle of BKFC to fans worldwide,” said  David Tetreault, President of Triller Sports and Chief Business Officer of BKFC.                                            Seven of the  Toughest and Most Talented Fighters in International Combat Sports  will be present as Bare Knuckle Fighting Championship (BKFC),  The World’s Fastest Growing Combat Sports Promotion , presents the KnuckleMania IV Launch Press Conference on  Wednesday, March 20  at the event’s venue, the Peacock Theater in Downtown Los Angeles at L.A. LIVE.    The globally broadcasted KnuckleMania IV event set for Saturday, April 27, 2024 at the Peacock Theater represents the highly anticipated debut for BKFC in the State of California.    Attending the Press Conference: ‘Platinum’ Mike Perry / The Face of Bare-Knuckle Fighting, (4-0) Thiago Alves / Former BKFC Middleweight World Champion, (2-0) Mick Terrill / BKFC Heavyweight World Champion, (7-1) Lorenzo ‘The Juggernaut’ Hunt / No. 1 Pound-for-Pound BKFC Fighter, (11-1) ‘Big’ Ben Rothwell / Undefeated Heavyweight Contender, (2-0) Todd Duffee / BKFC Debuting Heavyweight, Former UFC Star Alfredo ‘El Perro’ Angulo / BKFC Debuting Mexican Boxing Legend David Feldman / BKFC Founder and President

GLORY, can today confirm that Marshall Zelaznik will re-join the company and has been appointed as the new CEO effective immediately. Zelaznik previously served as CEO for GLORY between 2018 and 2020. During this time GLORY achieved pivotal success growing TV distribution across the globe and building sponsorship revenues to record highs. He also led the team in building and promoting the record breaking ‘GLORY COLLISION 2’ event, which saw over 30,000 fans attend the event in the Netherlands at the end of 2019. However, due to the Covid-19 pandemic, his tenure was cut short in 2020. With a history of success in combat sports, Zelaznik previously spearheaded the UFC’s media & international business for over a decade, was instrumental in UFC’s growth around the world, and he led the team to the launch of the UFC FIGHT PASS platform. After spending the past four years working in the e-sports industry, where he was the CEO of Esports Engine, which was recently sold to Savvy owned ESL Faceit Group, Zelaznik now returns to combat sports and has big ambitions for the future of GLORY kickboxing. “I am thrilled to be back at GLORY,” said Marshall Zelaznik, GLORY CEO. “I felt like there was unfinished business here due to the pandemic and now I am excited to come back to help usher GLORY into the next phase of growth. GLORY is the most exciting combat sports promotion on the planet, with a roster filled with the best stand-up strikers in the world competing in the most the thrilling form of combat. I believe there is unlimited potential and my goal is to ensure we continue to build on promoting the best fights, with the best fighters, and the most entertaining sport in the space. While I have been away, the team at GLORY has done an incredible job growing our fans and awareness for the sport & brand. I can’t think of a better group of people to join in driving GLORY to continued growth.” “Marshall’s return is what GLORY needs, and we are delighted to have him back. He is the perfect fit for GLORY.  His track record over the years in combat sports and business speaks for itself,” said Pierre Andurand, GLORY Chairman, Co-Founder, & Majority Owner. “Since the pandemic, we have restructured the company in many ways to make it more stable and, thanks to the current team, we are in a terrific position now for more growth and developing the business even further. I am confident that Marshall is the right person to lead us and I am excited to watch us grow.” Launched in 2012, GLORY is the home to most elite level strikers on the planet and has consistently staged some of the biggest and most entertaining stand-up combat sports events in history. Next events are GLORY 91 on April 27 at the Dome De Paris in France and GLORY 92 at the RTM Stage in Rotterdam, the Netherlands.

BRAVE Combat Federation, the most global MMA organization in the world, has a new apparel partner. The company has announced a monumental deal with leading martial arts brand TOP TEN as the exclusive provider of apparel for BRAVE CF events across the world.  BRAVE CF, through the vision of His Highness Shaikh Khaled bin Hamad Al Khalifa, has transformed mixed martial arts in the last seven years, taking the sport to all corners of the world, and breaking the world record of most nations hosted, with 30 countries having already hosted a BRAVE CF show. That number is set to be increased to 33 in 2024, with events in three new nations confirmed for the year.  A historic brand within martial arts, TOP TEN has been responsible for providing the equipment for some of the most legendary moments in combat sports, such as the boxing tournament of the Barcelona Olympics in 1992 and the Atlanta Olympics in 1996, which included the likes of Floyd Mayweather Jr, Oscar de la Hoya, and Wladimir Klitschko. TOP TEN has also been heavily involved in some of the biggest tournaments in kickboxing and muay thai, and is now set to take over the world of MMA on a global scale with BRAVE CF. Mohammed Shahid, BRAVE CF president, has praised the deal between both parties and the potential for a new era of MMA with the support of TOP TEN. ‘’As we embark in bringing a new era for the sport of mixed martial arts worldwide, it is key that we have the right partners by our side. TOP TEN has been a historic brand for martial arts lovers worldwide, including myself. In my time as a fighter, I always rated TOP TEN products as some of the best in the industry and it is an honor that we now share the vision to bringing change to the sport we love. Together BRAVE CF and TOP TEN will make a big difference in the MMA world and we cannot wait to bring to fruition the plans we have’’. Peter Kruckenhauser, owner of TOP TEN, has praised the global reach of BRAVE CF ahead of their partnership, which kicks off at BRAVE CF 81, in Slovenia, on April 20. "We are delighted that TOP TEN is supplying the world's leading MMA organization BRAVE CF, ensuring that fighters have access to the best equipment in their pursuit of excellence." Valeria Lang, BRAVE Combat Federation’s Chief Operating Officer, has hailed the impact that this partnership will have on BRAVE CF athletes.  ‘’This is a great moment for both BRAVE CF and TOP TEN. Together, we are ready to make a difference for the sport of MMA and for the fighters. We believe in the product and the expertise of TOP TEN, and we know that they will bring the highest level of quality to our athletes and I am confident that they will all be pleased when they come in for fight weeks, knowing that TOP TEN products will be waiting for them’’.

Undefeated featherweights Mauricio Rios (Mexico) and Tony Cortez (USA) square off in co-main event Ovidio Bojorquez (Mexico) battles “Jimbo Slice” (USA) in a featured welterweight bout COMBATE GLOBAL and Fuse today announced the return of women’s MMA sensation   Lucero “La Loba” Acosta  (5-2), who will face off against former world championship challenger  Alejandra “Azul” Lara  (9-7) in a three-round flyweight (125 pounds) main event, live from Miami on Saturday, May 11, and airing on Fuse. Fuse is the exclusive English-language home of COMBATE GLOBAL MMA.  The live event’s start time on Fuse will be announced at a later date. The 29-year-old Acosta, fighting out of San Diego by way of Tijuana, B.C., Mexico, enters La Jaula, the COMBATE GLOBAL cage, for the eighth time in her career and looking for her fourth consecutive victory after defeating Italy’s Manuela Marconetto via KO in the second round on December 17, 2023. The internet phenom “La Loba”, whose content has garnered millions of views across social media platforms, has transformed into a formidable threat since teaming up with 20-year veteran MMA and boxing trainer Nestor Flores in 2022. Also 29 years of age and fighting out of San Diego, Lara, who hails from Medellin, Colombia, is looking to re-ignite her career since teaming up with 10 th Planet San Diego Jiu Jitsu and Training Center in “America’s Finest City” where she re-located to several months ago.  She has since been training with the likes of superstars Phil Davis and Cat Zingano. Lara has faced off with a handful of world-class opponents, including Ilima-Lei Macfarlane, whom Lara challenged for the Bellator women’s world flyweight title, and Muay Thai world champion Lena Ovchynnikova, whom Lara defeated by way of third round (4:03) submission (rear-naked choke) in 2018. “This fight between ‘La Loba’ and ‘Azul’ Lara is between two of the most celebrated women’s mixed martial artists in the Americas, and we look forward to it being the most watched women’s fight in MMA history,” said COMBATE GLOBAL CEO Campbell McLaren. To set the stage, unbeaten rivals   Mauricio Rios  (4-0) and  Tony “The Conqueror” Cortez  (2-0) look to end either’s streak in a featherweight co-main event. Rios of Mexico City is a 25-year-old member of the fearsome Bonebreakers fight squad and has earned three of his four professional wins by way of submission. Cortez, who is on a 10-fight win streak since the start of his career as an amateur, looks to keep his perfect record intact, winning his last two bouts via submission and KO. In a featured welterweight showdown,   Ovidio Bojorquez  (5-3) takes on  Jimmie “Jimbo Slice” Pace, Jr.  (3-1). The 25-year-old Bojorquez of Tucson, Ariz. via Hermosillo, Son. Mexico looks to improve his record that has been underscored by five thrilling knockout victories. Pace, Jr., better known as “Jimbo Slice,” is a 27-year-old former football player and heavy-handed battler who hails from Miami where he trains at The Goat Shed Academy. The former undefeated (3-0) amateur has bagged all of his wins by way of (T)KO or submission, including a thunderous 16-second knockout of Spain’s Boris Garcia last July 1.

In the vibrant tapestry of Indian culture, where tradition and modernity intertwine seamlessly, lies an ancient sport that is as much an art form as it is a display of physical prowess. Mallakhamb, derived from the words 'Malla' meaning wrestler and 'Khamb' meaning pole, transcends the conventional boundaries of a sport to embody a holistic approach to physical fitness, mental discipline, and spiritual elevation. This blog delves into the rich origins of Mallakhamb, its diverse forms, its evolution over the centuries, and the profound significance it holds. The genesis of Mallakhamb can be traced back to the 12th century, with references found in medieval Indian texts that highlight its role in training wrestlers. It was conceived as a means to develop speed, reflexes, and concentration, as well as to improve muscle coordination and overall agility. The sport found royal patronage in various Indian kingdoms, where it was honed into a refined discipline. However, it was under the stewardship of Balambhatta Dada Deodhar, the physical instructor to Peshwa Baji Rao II in the early 19th century, that Mallakhamb received a structured format and wider recognition. At its core, Mallakhamb is a sport that involves performing aerial yoga and gymnastic postures while hanging from or balancing on a wooden pole or rope. The pole, typically made of sheesham wood and standing about 8.5 feet tall, serves as the medium for athletes to showcase their strength, flexibility, and acrobatic skills. The rope version, on the other hand, offers a dynamic platform that demands an impeccable balance and control as the performer executes intricate maneuvers. Mallakhamb is primarily divided into three distinct styles, each with its unique challenges and techniques: Pole Mallakhamb:  The most traditional form, where athletes perform around a fixed, vertical wooden pole. Rope Mallakhamb:  Athletes display their agility and flexibility on a suspended rope, requiring exceptional grip strength and body control. Hanging Mallakhamb:  A variant that involves a shorter pole suspended from chains, combining elements of both pole and rope Mallakhamb to challenge the practitioner with its swinging motion. From its inception as a martial training tool for wrestlers, Mallakhamb has evolved into a competitive sport with a global presence. The 20th century saw the establishment of formal competitions and the inclusion of Mallakhamb in sports festivals, contributing to its popularity beyond the Indian subcontinent. Modern practitioners have infused contemporary gymnastic techniques into the traditional repertoire, expanding the possibilities of what can be achieved on the pole and rope. Today, Mallakhamb is recognized by international sports federations, with athletes from various countries participating in workshops and competitions. As Mallakhamb strides gracefully into the realm of international sports, its potential inclusion in global competitions, including the Olympics, marks a significant milestone in its journey. This traditional Indian sport, with its rich cultural heritage and emphasis on holistic fitness, stands as a testament to the global sports community's growing appreciation for diversity and inclusivity in athletic disciplines. Although Mallakhamb has not yet been featured in the Olympic Games, its rising prominence in international competitions showcases the sport's universal appeal and the potential it holds to enrich the Olympic tradition with its unique blend of strength, flexibility, and artistic expression. Mallakhamb's journey onto the international stage has been marked by its inclusion in various global sports festivals and competitions. Countries beyond India, such as the United States, Japan, and several European nations, have embraced Mallakhamb, leading to the establishment of training centers and participation in international championships. The sport has been featured in prestigious events like the Asian Games and has its own World Championships, which attract athletes from around the world, further cementing its status as a global sporting discipline.

After recovering from injury, Tang Kai returned to unify the ONE Featherweight MMA World Championship against Thanh Le at ONE 166: Qatar. He accomplished that feat with a third-round TKO against the Vietnamese-American to establish himself as the undisputed featherweight king in ONE Championship. According to Tang, the match went exactly as planned. “The strategy was to give him pressure to break his rhythm – and then finish him ,” Tang told ONE. The first encounter between the two was an exhilarating five-round war. However, the decision left a bad taste in both participant’s mouths. After sharpening his tools for the rematch, the Chinese superstar was thrilled to get a finish and credited his team with ensuring he was ready to unify the gold. “I must thank my team and coaches because they helped me make tactics to finish the match. I felt really good to win a match by knockout that I’ve been waiting for over a year to have,” the ONE Featherweight MMA World Champion said. “I showed my power this time to the people who doubted me before.” Another American could be the next title defense for Tang. Garry Tonon is now one of the top contenders in the division and is coming off of a submission win over former divisional king Martin Nguyen. Tang is unphased by the BJJ legend’s ground game and plans another big finish inside the Circle. “He’s very good at jiu-jitsu, but his striking skill is weaker. I’m always ready to fight with any style, any person,” Tang stated. “[His grappling] won’t affect me. I’m going to KO him.” As contenders try to position themselves for a title shot, Tang does have a favorite he wants to see elevate themselves to the front of the pack. Tang wants to see Nguyen rise back to the top of the division so he can compete against the former two-division king. “I really want to fight Martin Nguyen because he was the first two-division ONE World Champion. Although he’s been losing recently, I want him to win a couple of fights and challenge me, and I think it’s going to be a really good and impressive fight,” the Chinese star said. Other names have also hit his radar, including Superbon Singha Mawynn, who will compete for the ONE Interim Featherweight Kickboxing World Title at ONE Friday Fights 58 . Superbon has teased entry into MMA, and Tang is offering a rude welcome for the Thai athlete if he chooses to cross over. “I think Superbon is a bit arrogant because he says he can fight in MMA with a bit of practice. I’d have to let him know what MMA is, and I’ll let him sleep on the ground,” Tang said.

The UFC Apex in Las Vegas was the scene of an explosive UFC Fight Night on March 16, 2024, featuring a heavyweight showdown between Marcin Tybura and Tai Tuivasa as the main event. The evening was packed with action, submissions, and a few surprises that kept MMA fans on the edge of their seats. Tybura Subdues Tuivasa in First-Round Finish The main event saw Marcin Tybura secure a victory over Tai Tuivasa with a rear-naked choke submission at 4:08 in the first round. Tybura's strategy and ground game proved too much for Tuivasa, showcasing Tybura's submission skills and earning him a swift win in this heavyweight clash. No Contest in the Co-Main Event In a turn of events, the welterweight co-main event between Bryan Battle and Ange Loosa ended in a no contest. The bout was highly anticipated, but an unforeseen circumstance led to the inconclusive finish, leaving fans wondering what could have been. Split Decisions and Submissions Highlight the Main Card The main card featured a mix of split decisions and submissions. Ovince St. Preux edged out a victory over Kennedy Nzechukwu via split decision in a light heavyweight bout, demonstrating the depth of talent in the 205-pound division. Featherweights Christian Rodriguez and Isaac Dulgarian went the distance, with Rodriguez claiming a split decision win in a closely contested fight. Macy Chiasson made a statement with her rear-naked choke submission win over Pannie Kianzad in their bantamweight rematch, finishing the fight at 3:54 of the first round. Meanwhile, Gerald Meerschaert returned to his winning ways with a rear-naked choke submission against Bryan Barberena in a middleweight contest, proving his grappling prowess once again. Preliminary Highlights The preliminary card was not short on action, featuring a series of submissions and decisions that set the tone for the night. Mike Davis showcased his submission skills with an arm-triangle choke against Natan Levy. Jafel Filho and Cory McKenna each secured submission victories in their respective bouts, while Thiago Moisés delivered a knockout via leg kicks against Mitch Ramirez, highlighting the diversity and skill level across the UFC roster. Here are the complete results of UFC Vegas 88: MAIN EVENT | HEAVYWEIGHT · 265 LBS | PRO MMA Tai Tuivasa vs. Marcin Tybura Tybura defeats Tuivasa via RnC Submission at 4:08 Round 1 of 5 CO-MAIN EVENT | WELTERWEIGHT · 170 LBS | PRO MMA Bryan Battle vs. Ange Loosa Bryan Battle vs. Ange Loosa ends in No Contest MAIN CARD | LIGHT HEAVYWEIGHT · 205 LBS | PRO MMA Kennedy Nzechukwu vs. Ovince St. Preux St. Preux defeats Nzechukwu via split decision MAIN CARD | FEATHERWEIGHT · 145 LBS | PRO MMA Christian Rodriguez vs. Isaac Dulgarian Rodriguez defeats Dulgarian via Split Decision MAIN CARD | BANTAMWEIGHT · 135 LBS | PRO MMA Pannie Kianzad vs. Macy Chiasson II Chiasson defeats Kianzad via RnC Submission at 3:54 Round 1 of 3 MAIN CARD | MIDDLEWEIGHT · 185 LBS | PRO MMA Gerald Meerschaert vs. Bryan Barberena Meerschaert defeats Barberena via RnC Submission at 4:23 Round 2 of 3, 9:23 Total PRELIMINARY CARD | LIGHTWEIGHT · 155 LBS | PRO MMA Mike Davis vs. Natan Levy Davis defeats Levy via Submission, Arm Triangle Choke at 1:43 Round 2 of 3, 6:43 Total PRELIMINARY CARD | BANTAMWEIGHT · 135 LBS | PRO MMA Josiane Nunes vs. Chelsea Chandler Chandler defeats Nunes via unanimous decision PRELIMINARY CARD | FLYWEIGHT · 125 LBS | PRO MMA Ode Osbourne vs. Jafel Filho Filho defeats Osbourne via Submission, Rear Naked Choke at 4:27 Round 1 of 3 PRELIMINARY CARD | FEATHERWEIGHT · 145 LBS | PRO MMA Josh Culibao vs. Danny Silva Silva defeats Culibao via Split Decision PRELIMINARY CARD | STRAWWEIGHT · 115 LBS | PRO MMA Cory McKenna vs. Jaqueline Amorim Amorim defeats McKenna via Submission, Armbar at 1:38 Round 1 of 3 PRELIMINARY CARD | LIGHTWEIGHT · 155 LBS | PRO MMA Thiago Moisés vs. Mitch Ramirez Moisés defeats Ramirez via KO/TKO, Leg Kicks at 0:15 Round 3 of 3, 10:15 Total PRELIMINARY CARD | BANTAMWEIGHT · 135 LBS | PRO MMA Chad Anheliger vs. Charalampos Grigoriou Anheliger defeats Grigoriou via unanimous decision

However, as aging happens the ball starts to roll down the hill quicker. Like in martial arts, you cannot depend on one technique or method to fight, anti-aging is the same. There are specific things you can do to slow down and reverse aging. With that being said, it will require the most important aspect, consistency. Breathing How you breathe increases longevity. Your breathing rate affects your heart rate. If you take less breathes per minute, your heart rate will be less. If your heart is beating less, than it will last longer. Learning to breathe through your nose decreases your breathes per minute, relax your nervous system, and prevent stress. Stress produces cellular inflammation. And inflammation ages you. It not only ages you, but is a silent killer. Breathing through your mouth is automatic, continuous, and short that is why the breathing rate increases. Breathing through the nose produces a longer breath, with pauses, and the lungs take a breath as needed. Strength Training Strength training done properly is the magic to reverse the aging process. Regular resistance training does have somewhat of an affect. But, if you want the magic potion, then slow eccentric training is where it is at. SET is the most effective method to reverse aging because it stimulates optimizes, and enhances neurological, musculoskeletal, and hormonal adaptions. Mainly as you get older, your nervous system slows down, you lose muscle mass, you decrease testosterone and growth hormone. However, slow eccentric training increases the speed of your nervous system, increases lean muscle, and releases testosterone and growth hormone. All of the aforementioned are significantly less produced on a much lower level with resistance training. SET is where the magic happens. If you don't utilize slow eccentric movement, you will miss out on the anti-aging effect. SET benefits are dramatically more significant than resistance training. It boosts nerve firing power and potentiation Breaks down muscle 10x more, causing more testosterone and growth hormone release for muscles to rebuild, more than any other training. Reverses the aging plasticity of muscles by restoring elasticity and flexibility. The increased time under tension allows tendons to become stronger that only become stronger from weight-bearing activities. HIIT Training If you want to really drink from the fountain of youth, then you will want to do HIIT and endurance training. High intensity training (HIIT) and endurance training have been proven to prevent and reverse aging. This works by affecting something called a telomere. Your DNA is created as chromosomes. At the tips of each chromosome is something called a telomere. The telomere sits on top of the chromosome, like a hat, to cap the ends of the chromosomes. The telomere protects the end of the chromosome from deteriorating. When the telomere begins to or deteriorates, it can no longer function and protect chromosome. As telomeres become smaller, the aging process and disease start to happen. Telomeres deteriorate and shorten due to aging but lifestyle has a big influence, such as, smoking, stress, sedentary life, obesity, pollution, etc. There has been extensive research using HITT and endurance training to prevent aging. They found that these two training methods significantly stop the telomere from shortening and can reverse the deterioration by regenerating and adding length to the telomere. This reverses the aging process and risk of disease. HIIT is about moving fast so little weight is required. HITT is performed in many different ways it is important to structure it how it works for you. Start with 10-15 seconds at 85-90 percent intensity for each exercise. Rest usually doubles the work time- 20-30 seconds. Nutrition Maturity You have to understand that when you start to age you cannot eat the same way as when you were 20. Eating to much sugar, salt, processed foods, drinking alcohol, and smoking, all produce excessive amounts of oxidative stress. Oxidative stress deteriorates the telomeres faster, exposing your body to disease, aging, and death faster. State of Mind "How or what you think, is what you are or become." -Buddha. Do you sit at a desk 8 hours a day go home eat dinner and watch television? Or, do you walk, run, and do fitness? If you follow the aforementioned, breathing, physical activity, and eating well, make you feel younger, good, happy, relaxed, focused, etc. Everyone has the power to reverse aging, but you have to be willing to put in the time and effort to be consistent.

Well, in order to obtain and maximize this speed and power, you must look past training muscles and into the nervous system. Complex training is a highly effective training method used to enhance your ability to jump higher, hop or run faster, punch quicker, kick more rapidly, or be more agile instantly! Incredibly, it enhances athleticism across the board. Complex Training Complex training involves pairing 2 exercises similar in their biomechanical movement patterns., For instance, a squat and vertical jump or a deadlift and box jumps etc. Complex training is meant to improve the speed and power of your dynamic/plyometric exercises. The first exercise is the priming or potentiating movement. It is a weight loaded movement where you will do 85-90% (between 3-5 reps) of your 1 rep-max. The first exercise is used to supercharge your nervous system, to produce a greater than maximal effort for the second exercise. This primes the nervous system to produce a faster and more explosive dynamic/plyometric movement. The second exercise is a dynamic explosive plyometric movement. This movement is usually unloaded, but can be slightly loaded. The second exercise uses the supramaximal potentiation developed from the first exercise to produce a more explosive dynamic/plyometric movement than what you can do normally. Complex training is great because it is quick and can be done one or two days a week with about 72 hours rest in-between the workouts. Also, it is excellent to train sport-specific movements. For martial artist who train speed and power regularly, contrast training is time-efficient and combines the two into a single workout. When training your nervous system, you don't need to train so much because it is more sustainable for speed and transferable for your sport. Complex Training Routine 1st exercise- do 3-5 Reps of 85-90% one-rep max (3-5 reps). Rest 10 seconds to 2 minutes between exercises. 2nd exercise fast and plyometric. Rest 3 minutes after each set. The rest periods between and after the exercises will vary depending on the type of martial art or training you do. Complex training is great for long-term maintenance speed and power, especially during competition season. The first exercise loads, so, load. The second movement needs to be fast. So, go fast! Examples of Complex Training The first exercise is the primer. The second is the dynamic. Squat/ Vertical Jump Alt. Lunge/ Alt. Split Lunges Deadlift/Box Jumps Weight Loaded Hops/ Hops Deadlift/Kettlebell Swings Resistance Band Pushup/Plyometric or Speed Pushups Pull-ups/ Resistance Band Skier Back Rows/Bent Over Rows The 3-5 reps for the first exercise cannot contribute to fatigue. If they contribute to fatigue, then the neural potentiation and muscular strength potential will be diminished and/or be lower for the second exercise because the negative feedback system for fatigue will be activated. The objective is to find the peak of stimulation and no more. Doing 3 reps of a 5-rep max is perfect. People often are not successful with complex training because they train it like strength or go to failure reps or the last rep becomes challenging. You are not training strength in complex training. You are training speed and power. Do as many sets as you can until fatigue sets in. When the results diminish, stop.

I know. I was dang near ready to join the Iga ninja clan. Mind you, I only wore this outfit and wielded these bend-before-breaking weapons once or twice, specifically on October 31st. After my Halloween spent as a "ninja", I spent subsequent Octobers as a street fighting karate master with ripped sleeves and a dark alter ego. The people around me called me "Ryu" back then. Moral of the story: I had dope halloween costumes when growing up and, more importantly, the martial arts we train have an impact on more than just the lives in the martial art studio. Nowadays, pop culture has a close, curious eye on the things we do in the dojo. Martial art stories have become intertwined with countless books, TV shows, performances, and conversations. History Repeats Itself If you go to present-day Henan Province, China, you will find many martial art academies and teachers capitalizing on the Kung Fu craze hubbed by the Shaolin Temple by performing dazzling choreography and demonstrations for crowds. If you turn on the TV in the USA, it won't take long to see martial art inspired fight choreography, often performed by stunt performers who have studied an art such as Jeet Kune Do or Balintawak. But neither of these are uniquely modern phenomena. Whether it is the story of Nai Khanom Tom defeating Burma's best fighters or Mas Oyama battling over fifty bulls throughout his lifetime, the masses have always indulged in seeing and hearing the results of martial arts mastery. The superhuman legends and stories of the old days are simply the archaic equivalent to the modern tales being told. In fact, if we look to the history books, there are countless tales of martial artists killing with a single chop, defeating numerous attackers unscathed, and defeating an opponent's fighting spirit with a single gaze. Whether these accounts are true or not, is besides the point. Fact or fiction, they serve an important purpose; they enrich your training with inspiration. When you hear a story of amazing courage or strength, these attributes often well up inside you. This, along with local pride and solidified belief in your training, occurs all the more if the story involves a local from your hometown or nation. This is especially powerful when you are trying to promote your art to the public or at least prevent it from dying out. If a new student is inspired to begin training because they watched Cobra Kai and they later go on to become an experienced teacher, they are actively spreading your art. If the student instead goes on to become a pro fighter, they are helping highlight the application of your art. Films such as those by Bruce Lee, Jackie Chan, or the Shaw Brothers have all produced generations of aspiring martial artists. After seeing a lightning-fast warrior take down every enemy around him with ease, it's hard not to feel sold on whatever helped them get to that level. The expectation put forth to the public is that adults can become a certifiable bad-ass and kids can find a local Mr. Miyagi who will teach them all the skills they will need for life and survival. Essentially, no matter the age or person, martial arts have something to offer. Mainstream Martial Arts: What The Public Sees As with many things, there is good and bad that comes with the pop culture spotlight shining on your beloved art. Pop culture and martial arts have always had a symbiotic relationship. The attention of the masses has always been enraptured by the beauty of martial art skill and the spread of martial arts have often benefited from the public attention and interest. On the flipside, this can cause opinions to be formed prematurely due to the "mainstream" nature of what has become popular. When the public spotlight is shining bright on a subject, anything not brought to the forefront gets burned from the memory of the masses. Karate becomes typecast as a martial art for ADHD kids, Taekwondo becomes associated almost exclusively with sport, and kung fu becomes known for flowery movements and poetic names. This permeation of martial arts in pop culture can be seen in both subtle and overt ways. Of course, the genre of kung fu films--born from Beijing Opera and their theatrical "kung fu"--are the most obvious depiction of the relationship. Beyond that, the influence of combat arts can even be seen in the way martial arts and samurai films have affected Spaghetti Western films and major blockbusters like Star Wars. For example, The Magnificent Seven (1960) is a Western film that replaced swords with guns and remade Akira Kurosawa's Seven Samurai, one of the most popular samurai films. Star Wars creator George Lucas was largely inspired by Kendo and the idea of Ki. Martial art legends haven't died out, rather they have simply been presented to the public with new skins. Bruce Lee, Billy Jack, Power Rangers, and even the modern Cobra Kai series are in many ways similar to the older stories told of martial art masters like Gu Ru Zhang, Wong Fei Hung, or Mas Oyama—they act as entertainment and inspiration for the masses, even guiding them to begin and improve their own martial arts training. From the Shaolin Temple to the Cobra Kai dojo, these stories have motivated many to take their first step to self mastery!

In my previous gym, one of my absolute favorite courses were the womens-only classes. Not only did I have a regular group of intelligent, accomplished, and kind students - but I truly felt I was helping those who needed it. Every woman had either been attacked or knew someone who had. I couldn’t protect them myself, so it was my mission to arm them with the necessary Krav Maga skills. One of my foundational rules in Krav Maga training is that it must be as close to reality as safety allows. When I teach attacks like chokes or bear hugs, I insist that training partners start slowly, so that they can learn the defense. As they become more familiar, I insist that the challenger (partner playing the role of the attacker) live up to their title by steadily increasing the pressure on the defender. After all, an attacker choking you won’t stop and stand still because you broke the choke. They will go in for a second attack. This means reacting more and more like a real attacker and not cooperating. For example, if I grab someone in a bear-hug, I make it dynamic. I will lift them up or attempt to take them to the ground like a real attacker, instead of standing there like a scarecrow. If I am sitting in mount on an opponent, I won’t let them buck me off easily. My personal favorite is that if a student turns their back to an opponent during a drill (and has trained enough to be able to handle it) I will execute a quick rear-naked choke before immediately letting go, to give them a cue of what an actual attacker will do. Making it too easy for the defender is unrealistic training, which builds no skills, only false confidence, and an inability to actually use those skills if they are actually needed. This is not always easy, as it means leaving the comfort zone and struggling against stronger opponents to progress in skill level. Many times, I’ve noticed that a major struggle many of my female students face is a fear of working with male partners. They work hard to only partner with other women. Many prefer women-only self-defense classes and female teachers where they feel safer. When I ask them why, they tell me that they want to train safely, and training with men feels above their level. I understand their concerns, but I really agree with the advice Krav Maga instructor Avivit Cohen gives to her female students. “If they really want to progress and feel realistic training they have to train with men. Men are stronger, more aggressive, and will push you to your limits. There is no shortcut here, it's a must. I didn’t get to where I am today while training only with female training partners.” The reality is that for women, an attacker is statistically far more likely to be a man. Therefore, the most realistic way to train is with a man, so they can prepare their techniques against the pressure, as well as overcome any fear. However, what if they are too scared to work with a male student? How do we as self-defense teachers help them transition to a higher level of training? I accept that many women will want to start out in a female-only environment, and I actually think it’s a good choice. If that’s helpful to them to begin the self-defense journey, I’m glad those classes are offered. I also know this is a deeply emotional and triggering experience. Being grabbed and attacked is terrifying and I’ve seen so many students break down in tears, reliving the trauma. They may feel safer doing that among their peers, and I wouldn’t want to intrude on the process. However, at a certain point, the training does reach a plateau if women don’t get to train with men. In order to have effective training, we must make the training more realistic and even the strongest women don’t normally elicit the same fear reaction as a regular man. I think a great compromise for female self-defense instructors is to invite male instructors to serve as guest instructors a few times a month. This is especially important in ground combat, as I can understand this can be a deeply triggering exercise that requires a safe environment. This allows for a hybrid model, where pressure can be raised by a trained professional who had experience working with students and can adjust to their level.This allows them to at minimum pressure test their skills properly and hopefully help some transition to work with other men on a regular basis. I have seen so many times female students practicing with each other and feeling confident, only to have me play the role of challenger and see them freeze up at my touch. I understand that fear isn’t a compliment or a testimony to my talent. It’s the result of the fact that violence against women is done primarily by men. The fear I see in their eyes is a stark reminder of the impotence of the work self-defense instructors do. I wish I had another solution. It is not an easy process. This process should be a slow and incremental one, always one inch outside the comfort zone. Instructors should be vigilant to make sure their students aren’t being pushed too far and to know when it’s time to take a break. Good communication and patience are key here. I also highly recommend that students see therapists and mental health counselors help them as well. However, if you push through it, the results are incredible. One of my favorite moments in teaching is watching a student do their first buck-and-roll and realize that they are capable of getting a mounted opponent off them. A light sparks in their eyes as they suddenly seem so much more confident. As terrifying as the process of getting them into mount was, showing them that they aren’t helpless is the best feeling imaginable. Students of mine who have been through trauma have said that the hardest thing for them is reliving the helplessness of the experience. Now, when they remember the incident, they focus on how they could possibly prevent it in the future. No, the odds will never truly be fair, but that doesn’t mean we can give up. We must find ways to challenge students so they will be prepared for whatever life throws at them.

When explaining the origin of the nunchaku, we need to follow different historical paths which lead us to ancient history and direct us towards research of various old stories and tales. With their help, we are able to follow the facts which take us to the history of the development of the nunchaku. Although it was an agricultural tool which was made out of two connected sticks shaped like a wheat, rice or soy flail, it was used in different parts of the world, such as Gallia, Russia, China, Korea, Japan, India etc. Today we can, with upmost certainty, say that China is the country where a specific kind of flail (two connected sticks) has originated from. It was used as a tool, but also as a weapon which is today used in martial arts under a well- known name- nunchaku (双截棍). A number of facts dating from different historical periods go in favor of that thesis. Exploring various old legends, we are bound to come across and find out about this one. Legend says that the first emperor of the Chinese Sung dynasty, Jiu Hong Jun, lost a battle to a Mongolian conqueror in mid- 10th century. In order to recuperate from such a big defeat, the emperor had to retrieve and leave with his army towards the Chinese inland. He situated in the vicinity of a nearby village. Since the villagers fed them and cared for them, emperor Jiu thought that it was the duty of his soldiers to help the peasants in various everyday agricultural work. Among these duties were growing wheat, rice, soy and other crops. The emperor was very regular in visiting his soldiers and making sure they were helping in doing the work they were assigned. In the meantime, he watched the villagers use a tools for threshing wheat and rice which was made out of two sticks of different length tied together with a rope made out of rice hay and intertwined with horse hair. Since he was a great warrior, emperor Jiu came to the conclusion that this tool could help him fight the Mongolians and that its usage would help him train his infantry. After borrowing the flail (the nunchaku) from a villager, emperor Jiu settled in his tent and, in the next couple of days, came up with and developed specific techniques which his infantry later practiced during combat, using it as a weapon against cavalry. Emperor Jiu developed 18 techniques of usage and called the tool (now, a weapon) dai- so- dji (great cleaners- 伟大的清洁工).He also included certain techniques of punching and breaking horses' front legs as well as various high jumps with punches directed towards the horseman. According to a legend, emperor Jiu trained his army in handling these weapons for a few months together with his generals. They were used for the first time as a weapon in combat. After that, emperor Jiu took his army in a decisive battle near the town of Buk Sung and used his knowledge in the usage of dai- so- dji for the first time. The Mongolian army was defeated in that battle and banished from the Chinese territory. During the battle the flail's sticks were broken and so they became of the nearly same length. It was noted by a general of Jiu's army and, based on that, later invented a new combination of movements handling a shorter flail. The technique was called stuso- dji ( 小清洁工 –little cleaners). According to this legend, that martial art was identical with today's skill of handling connected sticks (the nunchaku). Today's nunchaku (雙節棍) are derived from the stuso- dji skill. In some parts of China the nunchaku are also called shuang chin kun(双節棍), which, in free translation, means "a two- part flail". However, in some regions, for example, in Fujian, the nunchaku are called nng-chat-kun (兩節棍), which can be translated as "a pair of connected sticks". In the southern regions of China as well as in some parts of Japan, the nunchaku are also called shuang jie gun (兩節棍), or iang jie gun (二節棍,).According to some discoveries and certain legends, the defensive skills of using the nunchaku were transmitted from China to other neighboring countries such as Japan, Korea, India, Mongolia, The Philippines and others. According to those legends, handling the flail (the nunchaku) as a means of self- defense was brought to Japan by various Chinese masters and priests upon their arrival in the 14th and 15th century. Some historians think that the spread of the knowledge of handling the nunchaku can be attributed to the Chinese general Chan (Chan Yuan Bin) who was excellent in the practice of martial arts. He ran away from China around the year 1640 because of the prosecution of the Manchu dynasty and took shelter on Okinawa (and after in Bushio Edo– today's Tokyo). General Chan also spread the skill of fighting without tools or weapons which is today known as jiu- jitsu. According to a legend, general Chan developed and perfected the skill of handling the nunchaku on Okinawa. Some stories say that fighting with the nunchaku became a common tool- weapon, first among some noblemen and later among peasants. They even used it as a means of self- defense against various attackers and Japanese invaders who arrived to their areas (the Ryukyu archipelago). In 1507 king Sho Hashi also signed a proclamation that prohibited citizens from carrying weapons and allowed its requisition. The proclamation prohibited owning weapons to everyone who wasn't in the king's service and the weapon was kept in the castle's storages. Also, the Japanese invasion led by Bushi Satsume in the 17th century brought forward the usage of the nunchaku in that area. Another argument that supports the thesis that the nunchaku were transmitted to Japan from China is visible in the Japanese name, the word "the nunchaku" (ヌンチャク), which, in free translation from Chinese, can be divided into three words: "nun" which means "a pair" (一对) or, even better, "twins" and the words "cha ku" (節棍) which can be translated as "connected sticks". However, the nunchaku are today in various parts of the world called differently, for example, nuchiku(ヌウチク), nunchuks(雙節棍), chain sticks( 二節棍), chako, chuka sticks, karate sticks as well as in many other less known terms. Some legends connect the origin of the nunchaku to Japanese cavalry equipment, more specifically, to horses' ribbons as well as some other part of equestrian equipment. However, apart from connecting the nunchaku to horses' hair, that information cannot be scientifically proven. Also, there is a story which tells that the nunchaku were developed from Japanese percussions (hyoshiki) which were used by Japanese children as a toy. They were also used at night time by different people in order to signalize danger and pass on certain messages. However, this theory wasn't backed with any clear evidence. Even the theory which describes the nunchaku as a tool for knocking down apples from trees is not trustworthy. The first Japanese nunchaku were octagonal and later the locals would make nunchaku in different shapes, such as round, three- part or out of odd parts. Some of the oldest copies of nunchaku sticks were made out of exotic hard wood connected with a rope manufactured out of rice hay and horse hair. Some of them had edges shackled with tin or iron. Different martial arts experts agree with the thesis that the art of handling the nunchaku was especially cherished and trained in Japan, in the town of Shuri (today known as Shurijo Castle) on Okinawa. Also, the art of nunchaku is connected with the basic style of karate, shuri- te, that was also founded there. Further on, the knowledge about the nunchaku was dispersed across Japan thanks to the master of karate, Gichin Funakoshi (1868-1957), who created the shotokan style and who was born in the town of Shuri. This is how he came into contact with the nunchaku when he was a child. In comparison to the Japanese nunchaku, the Chinese are round, shorter and are approximately 30 cm long. Although both Chinese and Japanese nunchaku exist in various lengths, the Japanese are usually octagonal and approximately 40 cm long. Various martial arts masters would often accommodate the length of the sticks (the nunchaku) to their needs and affinities. The nunchaku (sticks) were connected with a rope or a thin chain. More recently, the nunchaku (sticks) are connected with a nylon rope or a thin, but strong chain which is around 20 cm long in China or around 10 cm long in Japan. However, since different masters would adapt the length of the rope or the chain to their own needs according to their figure or technique, that rule is not strict. The upper part of the nunchaku (stick) is called kontoh, the middle part is the chukon- bu, the lower part is named the kontei and the chain which connects them is known as the kusari. Shorter or a bit longer octagonal nunchaku are called hakaku kei, the round nunchaku are called maru gata, the three- part are known as san- setsu- kon, while the four- part are named yon –setsu- kon. The basic technique of handling nunchaku is based on a centrifugal force which is made by swinging one handle. By swinging one handle, the speed by which the other arm is moving can mount up to 160 km/h. Moving by such speed, the hit of the stick is exceptionally great. The force by which the sticks hits can be equal to the amount of 800 kg, depending on the material of the nunchaku sticks as well as the speed by which the stick is moving. Besides hitting the opponent, different techniques of grasping the nunchaku or specific ways of choking in which they are used are also often applied. Today's nunchaku are usually made out of harder wood such as oak or ebony and are linked with a nylon rope or a thin, but strong chain. The nunchaku can be made out of other different materials such as metal, hard rubber, plastic or fiberglass. There are also so- called soft nunchaku which are very pliant because they are made out of rubber combined with a harder sponge and are used in training. Although the nunchaku have been long known as a weapon, the karate master and the creator of the kobudo skill, Shinken Taira (1897- 1970), is especially acknowledged for the preservation of the traditional skill. He was a longtime president of the International Karate Kobudo Federation. In 1960 master Taira designed one of the first known nunchaku katas called maezato no nunchaku kata or, more commonly, Taira no nunchaku. Still, the nunchaku used as a weapon haven't gained a huge popularity across the world until the end of the 60's and 70's years of the last century. Its credit goes to two great martial arts masters, Dan Inosanto and Bruce Lee (1940- 1973). Master Inosanto knew the technique of the tabak- toyok (chako) skill which is similar to the technique of the Chinese nunchaku. The skill of tabak- toyok (chako) uses a kind of nunchaku stick which are a bit shorter than the Chinese type, approximately 20 to 24 cm long. However, their rope is a bit longer, from approximately 26 to 30 cm long. Master Inosanto acquainted his friend (the creator of the Jeet kune do skill), the famous martial arts master and actor, Bruce Lee with the tabak- toyok skill. Master Lee was the first person who demonstrated the art of handling the nunchaku to the public. He started demonstrating it at the end of 1966 which was later shown in his movies. They were widely distributed and popular in the 70's. The popularity of the nunchaku reached massive proportions. The vast popularity of the nunchaku as well as the desire of young people to copy their favorite actor and action figure, master Bruce Lee, caused many countries to ban wearing, using and selling the nunchaku in 1974. This prohibition was valid in almost all countries in Europe, in Japan, in some states of the United States, in some parts of Australia as well as some other parts of the world. Carrying and using the nunchaku sticks in public places was, according to the law, equal to the usage of firearms. Although that law wasn't abolished in any of those countries, it has been greatly lessened and mitigated from the beginning of the 90's. Some strange and bizarre facts can also be linked to the history and popularity of the nunchaku. For example, since the mid- 70's and the beginning of the 21st century, the biggest number of nunchaku was sold in Hong Kong. This piece of information wouldn't be so strange unless we knew that wearing, showing, using and selling the nunchaku in public in Hong Kong was strictly prohibited. Also, another incredible fact is known. Two world- known organizations that promote the training of the nunchaku skill were founded in France. This information also wouldn't be strange unless it wasn't for the fact that France was the strictest country in Europe when it came to the transport and usage of the nunchaku. However, that is not all. The state of California in the United States was the place where the famous American association for the promotion and training of the nunchaku was formed although California was one of five states in America which had a stricter law. Namely, unless you were an instructor of martial arts, a certain prohibition for carrying, using and selling nunchaku was in use. An almost identical situation happened in the Netherlands. Although the manufacturers, i.e. the sellers of nunchaku highlighted that the product wouldn't be sold or delivered to countries where they were prohibited by law, it was often neglected. This is why the nunchaku could be procured across the globe for as little as ten dollars. An interesting fact says that China, which was a country where the usage of various tools and weapons was forbidden and the practice of some martial arts was drastically punished (with a long jail sentence), never banned the usage of the nunchaku. Today, the skill of practicing with the nunchaku is used in a big number of different styles of martial arts, for example in karate (nunchaku jutsu), kobudo (Okinawa kobudo), kung fu (erjie gun), tae kwon do (ssang jul bong, mouhe bong), hapkido, even in jiu jitsu (nunchaku jutsu) or aikido, as well as some skills such as eskrima (chako), i.e. tabak- toyok. The most surprising compound is that between the savate style (French boxing) and the nunchaku skill. There is also the so- called "freestyle" as well as certain fitness exercises which are done with the help of nunchaku. Alongside the performance of kata and freestyle, competitions in fighting with the nunchaku in which contestants wear helmets and pads are very popular today. Depending on the organization of the competition, the fight lasts for two rounds, lasting for two or two and a half minutes. The winner is the contestant who inflicts more hits or the one whose opponent gives up the match. Some of the most well- known nunchaku organizations in the world are World Amateur Nunchaku Organization (France, 1987), Federation Internationale de Nunchaku de Combat et Artistique (France, 1992), International Techdo Nunchaku Association (Switzerland, 2000), World Nunchaku Association (Netherlands, 1997) and North American Nunchaku Association (California, 2003). Numerous sportsmen who are not acquainted with the correct technique of handling the nunchaku believe that the skill is manifested in the speed of the spinning of the nunchaku around the body, but are greatly wrong. The real connoisseurs agree with the conclusion of master Ronnie Colwell's (1934- 2015) article - "The nunchaku that is twirled around the body is a complete waste of time and energy". Among the famous masters which have been noticed as important promotors and gymnasts are, among the previously mentioned, karate masters Fumio Demura (Shito– ryu), Tadashi Yamashita (Shorin- ryu), Hiroshi Akamine (Shorin- ryu), Tetsuhiro Hokama (Goju– ryu), Hirokazu Kanazawa (Shotokan) as well as masters Jiro Shiroma, Ryusho Sakagami (1915- 1993) and kung fu masters Leung Ting, Eric Lee, but also masters such as Dan Ivan (1931- 2007), Ed Parker (1931- 1990), Bob McCormack, Marc Chaland, Andrew S. Linick, Ted Gambordella, Joe (Josep) Hess and Hei Long. Although today's general opinion is that the golden age of the nunchaku popularity is long gone, that isn't entirely true. Many beginners as well as competitors train with the nunchaku today. This is also true for many different martial arts enthusiasts (and masters) or various acrobats or persons who desire to improve the dynamics and attractiveness of their movements. The nunchaku were and will remain to be an infallible part of training numerous and various martial arts.