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Princess Diana was one of the most recognisable figures that  graced the worlds stage in the last thirty years or so her influence and humanity even after her tragic death is still felt.  Her son is the future king of England and the commonwealth who is now making his own presence felt on the national and international scene.

So you can imagine the security and close protection they enjoy is second to none Lee Sansum was one of those men and women who do such a difficult and sometimes dangerous job.  He first looked after Diana and her children when they enjoyed a ten day holiday in St Tropez and Lee was surprised and touched by the thoughtful thank you letter he received from Diana thanking him for helping make their stay so safe and enjoyable.  You can read the letter for yourselves here

The Royal Bodyguard 5DVD Set

You will also be able to read about the background and training Lee has received that made him one of the worlds leading close protection operatives.  Looking after many celebrities such as Sly Stallone and even the muscles from Brussels Jean Claude Van Damme.

Today Lee is one of the most sought after instructors in close protection and most of his time is spent training the future generations of this sometimes dangerous craft.

Now you can see for yourselves the methods and techniques he teaches on a daily basis to the worlds best.  In this DVD set Lee shows you exactly how to protect your self and your loved ones.  In fact I who have seen and trained with many leading self defence experts was blown away with the simplicity and ease those techniques can be learned and put to such good use.  In fact I do not say this very often I would have no concerns in recommending this DVD set to anyone from the martial arts expert to the rank beginner who just wants to protect himself and his family.

There is not alot more i can say except see for yourselves and I am sure you will be as impressed as I am on the quality of the instruction available.

The Royal Bodyguard 5DVD Set

This article was written by leading MMA conditioning coach Eric Wong. I hope you find it as useful and informative as I do.

I just love how MMA fighters train. They train with full intensity and are some of the best athletes out there. They need to have combination of a lot of different aspects to become the best in their sports.

MMA fighters need to be strong, powerful, and must have an incredible level of stamina. They also need to have a high tolerance for pain. Over the years, I’ve incorporated MMA style training into my training routine.

The following are my favorite forms of MMA-style training:

“NO REST” Workouts

All my workouts right now involve no rest. For a long time, I trained with supersets, where I would perform 2 exercises back to back with no rest, then rest for 1 minute straight. This form of training gave me great results.

However, after seeing a lot of MMA fight videos, I noticed how little they rest between sets. So that’s when I began to really go all out and see how long I could keep going. At first, I had to reduce the weight on all my movements.

But eventually, I was lifting more than I used to, and feeling better than ever. “NO REST” doesn’t really mean no rest. It means that you keep going for as long as you can, through a variety of movements.

If you need to take a rest, then take a rest, but don’t rest any longer than you actually need to. So right now, I don’t count my rest periods. But they usually are less than a minute, and they’re certainly not planned.

Variety of Implements

I would rotate between bodyweight training, kettlebell training, and barbell training. However, one other thing I realized about MMA fighters is that they incorporate a wide range of exercise implements WITHIN the same workout.

Hence, I began to experiment with combining kettlebell and barbell moves in the same workout. Then barbell and bodyweight. Eventually, my workouts became a mish mash of resistance band, bodyweight, medicine ball, barbell, and kettlebell training.

I try to make my workouts as unique and as different as possible each time. This involves a lot of creativity and research. YouTube is great for coming up with new ideas. But, done for you workouts from a variety of strength coaches online, where you can see a list of unique movements and their descriptions, along with workouts you can use as samples, really helps.

Specific Warm ups

Most trainees have a warm up that they do each and every time. This is the same warm up they do, regardless of the workout they’re doing at the time. This will work for you, but eventually you will need to make your warm ups more specific.

Specific warm ups are important for any athlete, because every single day, you have a different part of your body that hurts more or requires more stretching than the others. In essence, my stretching routines and warm ups have become just as random as my workouts.

It’s a good idea to learn and study as many different stretches and warm up methods as possible. However, the most important thing is to listen to your body. Right when you wake up in the morning, take a mental note of what muscle are sore.

As you walk around the house, take a mental note of what needs to be worked on that day. Do your hips feel tight? Is your back feeling a bit funny? Maybe your lower back is extremely sore from those dead lifts you did the day before.

Bottom line is that you need to adapt your warm ups and stretching routines based on your workouts.

Heavy Strength Days

Because MMA fighting requires so many abilities, fighters train with both light weights and heavy weights. Most have a specific day in the week where they work on their strength. This routine closely resembles a Olympic Lifting or Power Lifting workout.

This is because multi joint lifts such as the snatch, clean, jerk, bench press, squat, and dead lift will help build strength throughout your body. Fighters don’t have time to isolate every single muscle group.

That is why most fighters focus on lifts that will give them the most for their results. However, I have seen a few fighters, such as Matt Hughes, perform isolation movements. You must realize that MMA fighters need to work on different things and different times.

Shadow Boxing

Fighters do a lot of work on heavy bags, focus mitts, and speed bags. They also spar with other partners. However, shadow boxing is another form of training that most people don’t recognize as being important.

Shadow boxing is preferred by many MMA fighters because it allows them to work on speed and coordination without having to hit a stationary target or worry about hurting someone. It’s almost like a lower intensity version of sparring.

I personally love shadowboxing because it’s great cardio. It’s certainly not as boring as running or cycling. You can pretend you’re beating up someone you’re angry at while you shadowbox. Turn up some loud music and go crazy!

Sledgehammer Swinging

Another form of cardio I’ve come to appreciate is sledgehammer swings. Sledgehammer swings are surprisingly fun and intense.

You can get a tire from your local mechanic. Don’t go to a chain tire store because they need to account for all their tires. On the other hand, a local privately owned garage will gladly give you a tire for free.

Sledgehammer’s cost around $30 at your local hardware store. You may need to place something to prevent the tire from bouncing around. I usually like to place a 35lbs weight plate in the center.

Perform your sledgehammer workouts as sets and reps or as timed sets. For example, you can do a 100 swing on one side, then switch to the other side. Or you can do a minute continuous swinging on one side, then switch to the other side.

Either way, you’ll get a great cardio workout. For more on this amazing coach click below

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Do you realise just how important Balance is to your Martial Arts?
Just think about this for a moment… If you are off balance, then what are your defensive options? What are your offensive options?
They are pretty limited..
Now.. consider the case of your opponent being totally off balance… How are your options now?
You have a ton of them..
Balance is one of the keys to earning the right to land your technique!

It is easy to talk about balance and just say, take their balance and you will be in an advantageous position. That could be in stand up, on the ground.. for sport… or indeed in a real fight.
The key to understanding balance, is to understand the principles upon which the body is actually balanced.
Once you understand the principles… then you can apply them in all situations.
Look at it this way… If you ONLY LEARN from a Monkey See, Monkey Do perspective (as most systems are taught) then you HAVE TO REMEMBER what to do.
It’s like learning your times table.. I remember having to chant these as a kid at School… we did not learn how to multiply, we had to REMEMBER all the answers!
Learning from a principle based perspective TEACHES you how to multiply.. so when you are faced with a question, you can work out the answer.
So it is with learning the balance points of the body… once you understand how and why, you can work out the answer!

So.. now we know that we MUST learn from a principle based system, so that we only have to remember a few formulas rather than a ton of answers!
How do we learn these formulas of Balance?
Simple… I have done all the work for you!
My DVD – Balance Points explains everything in great detail. It is packed with instruction and EXACT methodology required to learn these formulas.
Then all you have to do, sounds easy huh? Is practice practice practice
Drill the training procedures till you are the best that you can be… then keep drilling them. That way you will OWN the formulas!
Here is the link for this DVD… which includes a hard copy DVD delivered to your door.. PLUS 2 download versions.

Balance Points 2010

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This article was written by one of the worlds top experts in strength and conditioning for MMA fighters Eric Wong. To learn more about Eric and his methods just follow this link and it will take you to our store there you can get your Free Crazy 8 MMA workout Plus Russell Stutelys Free DVD on Pressure Point Fighting.

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When you picture most strength training exercises, you may notice that everything seems to be in straight lines. Contrast that with any mixed-martial arts technique and you may realize that there is one missing ingredient to most strength programs – rotational power. Well how exactly do you develop the ability to rotate your body explosively for knockout punches, kicks, and throws?

The key is to use tools that allow you to train the transverse plane of motion. There are planes of motion: sagittal, frontal, and transverse.

The sagittal plane is the plane that is most dominant with respect to strength training programs. Exercises like the bench press, bicep curls, squats, deadlifts, and chin-ups are all sagittal plane dominant. If you move your arms back and forth like a marching soldier, this is the sagittal plane. Unfortunately, most MMA techniques require more than just movement in the sagittal plane, which means that most strength training programs are seriously deficient, if your goal is to develop sport-specific strength and power.

The frontal plane is sometimes found in strength training routines. Exercises like side crunches and dumbbell side raises are a couple of examples. However, this plane is also highly under-trained in most athletes, and most would benefit from adding some exercises into their routine that targeted the frontal plane. Adding some suitcase deadlifts and single-leg squats would improve hip and core stability tremendously.

Now the transverse plane is where the real payoff is. But a note of caution – make sure you’ve developed a strong and stable core before aggressively training in the transverse plane. Like most things in life, high returns are generally high risk.

If you’re not stable in the core, it’s likely that you’ll blow a disc or strain a muscle in your lumbar spine when trying some of the exercises that I’ll describe below. So if you’re not stable or not sure, start off with exercises like prone bridges, side bridges, stiff-leg deadlifts, woodchops, and other exercises that promote stability in a neutral spine, then work on training powerfully in the transverse plane.

First of all, you’re going to need the proper tools. The best tools that I’ve used when training pro MMA fighters include rope balls and medicine balls. These tools allow you to develop explosive power in all planes of motion, and they allow you to release them so that you don’t slow down your movement.

Think of a bench press – if you want to train explosively, you probably aren’t going to throw the bar, so you have to slow the movement down at the top so you don’t let it go. Medicine balls don’t make you do that, so you can put all of your effort into the exercise and maximally develop your explosiveness.

Let’s focus on medicine ball exercises. Here are my top 3 medicine ball exercises for helping my athletes develop knockout power:

1) Side toss – start in an athletic stance holding the ball at your stomach. Quickly rotate to one side then explosively throw the ball sideways, keeping your body and spine tall and as neutral as possible.

2) Chop toss – start in an athletic stance holding the ball at your stomach. Lift the ball up so that it’s close to your ear and then violently throw it down on a diagonal into the ground, keeping your body and spine tall and as neutral as possible.

3) Seated side toss – start sitting tall with your legs straight out in front of you holding the ball at your stomach. Perform the same motion as the side toss.

Perform 2-3 sets of 8 repetitions of each exercise, with 1-2 minutes of rest in between. When you’re developing your power, you don’t want to train to exhaustion, instead, you want to be fresh and make each rep as fast and explosive as possible.

For more information on this amazing coach just click below.

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Strength and conditioning for MMA is an evolving science, getting more detailed as the popularity of the UFC and mixed-martial arts grows. Like all sports, MMA athletes must dedicate themselves to workouts that will take them to the highest level of physical fitness possible.

To make sure you’re achieving your full potential as a fighter, make sure you utilize these 3 MMA workout tips in your strength and conditioning program.

Tip #1 – Follow a Program

If you’re not following a program, you could simply be spinning your wheels. The worst thing you can do is go to the gym and say to yourself, “OK, now that I’m here, what am I going to do?”

If you’re serious about being an MMA fighter, then you must have a strength and conditioning program that’s laid out for at least the 8 weeks leading up to your fight. If you don’t have a fight lined up, then you must think about what you need to improve and focus on those aspects of your game.

Tip #2 – Maximize your Efficiency in the Weight Room

As a mixed-martial artist, you’ve got to train jiu-jitsu, boxing, kickboxing, muay thai, wrestling, and put them all together into MMA at the very LEAST. This doesn’t leave you a ton of time to work on strength.

So you’ve got to get the most bang for your buck in the little time that you do have.

In your strength program, you can do so by training full body workouts focused on movement patterns. Think squat, lunge, deadlift, push, pull, and twist instead of chest, biceps, quads, hams, back, etc.

Hitting the full body with different movement patterns two days a week will allow you to make progress in your routine without over training. Here’s an example of a 2 day split:

Day 1: Reverse lunge – Bench press – Woodchop – Arnold press – Reverse Curl
Day 2: Squat – Chinup – Romanian deadlift – 1-arm row – Skull crusher

You could do these workouts on Monday and Thursday to develop your strength and power.

The repetition range you use will depend on your goals, if it’s muscular endurance, then choose 10-12 reps, if you’re going for pure strength, you can get down to 3-5 reps. A good balance is between 7-8 reps per set. The lower the reps and heavier the weight, the more rest you generally want to take.

TIp #3 – Use a Medicine Ball for Conditioning Circuits

By far the best tool for developing MMA specific power is the medicine ball, since you can throw the ball as hard and fast as you can in rotational movements that heavily involve the core. Integrating the medicine ball will allow you to develop knockout power with your strikes, as well as explosive take down ability.

Exercises like the side toss and chop toss will have you (and your opponents and sparring partners) feeling a difference after only a few weeks.

Unfortunately, many people do these exercises completely wrong, in terms of reps, weight, and form.

To see how you can integrate exercises into your MMA strength and conditioning program, click the following link: http://www.ultimatemmastrength.com/

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