Turkish Get Up for Prehab and Injury Prevetion

As part of my new outlook on combat sports I now take longevity seriously. Part of this approach is prehab. Injury prevention will keep me on the mat longer.

From the research I've done. Biggest cause of sports injuries being an imbalance in muscles.

Solution: Keep my left side and right side balanced. Along with posterior and anterior. That's front and back for those who haven't flunked sports science.

My exercise of choice. The Turkish Getup. I wasn't to clued up on executing this great exercise. So I got hold of Zahid. A great personal trainer who also provides one to one Thai Boxing training.

So we spent an hour drilling the Turkish Getup.Dam what a great chain of movements. I can see why it's so popular.

Anyway, Zahid being a good teacher I think it got it now. Now to figure out how to fit it into my life.

If you'd like to hire Zahid. He's based in East London, you can contact him on zahpt(at)hotmail.co.uk

Note: Zahid spends allot of time in Thailand so he may not get back to you right away. But when he is in East London, I'm sure he'd be interested in providing one on one fitness or Thai Boxing coaching

Zahid in action (March 2011)

Archery - Coaching Requests

Just want to give a big thank you to all who sent words of encouragement to me after watching me talk about archery on RTV.

Had a few requests for information on the archery training available at the RYTHM Community Centre (E13).

I'm really happy to find so many people are interested in getting involved in archery along with exposing their children to such an awesome activity.

Please contact RYTHM Community Centre directly on Contactus@rythmcentre.org.uk

Alternatively contact Newham Archers (they're having some email trouble so phone is better) or simply turn up on a Saturday to Langdon School (E6) around 13:00 and speak to one of the coaches there.

Just to clarify, I do not coach archery currently. I was requested to come and provide a taster session and answer some questions at RYTHM. As their archery coach was out of the country at the time. And as I support the great work at RYTHM I agreed.

Apologies if if the interview was misleading.

Strength Training 12 week project

After spending some time off the mat. I've decided I would like to get a tad bit stronger. I wanted to do this while keeping my lean mass pretty close to what it is (not get heavier). So as a 12 week project I'm trying the Effortless Super Human protocol as outlined in The 4 Hour Body by Tim Ferris


So simply put 3 x 1 hour sessions in the week of the following workout (all in 45- 60min)

Step 1: Dynamic Stretching
7 Reps both directions of Over Unders (both directions)

Step 2: Push Ups
Build up to 2 Sets x 12 Reps (3 secs Tempo)
5 Mins rest between each set

Step 3: Dead lift 
1st Set 95% of 1 Rep Max (2-3) reps
Immediately followed by 12-18 inch Ply-Box Jumps (5-7 reps)

5 Min Rest (rest starts after ply-box jumps)

2nd Set 85% of 1 Rep Max (5 reps)

Immediately followed by 12-18 inch Ply-Box Jumps (5-7 reps)

5 Min Rest (rest starts after ply-box jumps)

Adding 2.5 kg each session

Step 4: Torture Twists
Building up to 3 to 5 Sets of 3-5 reps (3 second hold on each side)
30 second rest in between sets

Step 5: Static Stretching

DONE - combat sports training may be followed after this workout, but I will not perform the work out after BJJ training.

I've knocked up a spreadsheet to keep track of what I'm doing. Click here for spreadsheet

Currently enjoying archery

There is something very relaxing and and the same time a means of centering my body and mind when I have my bow at full draw, both eyes on the target about 20 yards away. Then my draw hand releases and the arrow glides through the air ending with a thud in the target.

I often catch myself day dreaming about it when at work. I must admit. I'm smitten and will be encouraging more people to partake at Newham Archery Club

Two steps forward, one step back

Had a rough week with a cold and allot going on with family and work. The diet slipped and the scales have evidenced the price I paid.

How to make up lost ground. Ice packs on my traps or shall I try Intermittent Fasting? I'll keep you posted.

Week 2 on PAGG stack

Went on a road trip to Blackburn on the weekend and strayed from the slow carb diet. So no real fat loss this week. I may try intermittent fasting after my supply of PAGG stack runs out.

Intermittent fasting works by only eating all meals (same calorie intake in a 4 to 8 hour window).

First Week on PAGG Stack

So I've been on the slow carb diet for 5 weeks now. Along with using the PAGG stack for the last week. And while the fat loss is slow and steady. I'm not sure if the PAGG stack is really doing much. But I've only used it for one week.

Effects include:

• feeling quite warm after meals
• more regular and loose bowel movements

I've read in reviews it takes some people a whole week before the PAGG stack really getting going. So I shall continue with it until I finish the 1 months supply.

Note: I'm using ZestLife's PAGG stack. Which is the only one I found with veggie friendly capsules (as I avoid gelatin capsules, due to Halal only dietary requirements)

PAGG Stack is basicly the following (taken from Zest Life Webpage)

Directions for Use: Follow this schedule 6 days a week with one day off each week.


AGG-Nutritional Information per daily intake (6 capsules per day): 2 caps before food

Decaffeinated Green Tea Extract 20:1 2167mg (Providing EGCG 975mg -Whole Herb Equivalent 43,333mg)
Alpha Lipoic Acid 900mg
Aged Garlic Extract 100:1 6mg (Whole Root Equivalent 600mg)
Biotin (Vitamin B7) 150g

PAGG (Bedtime Dose)Nutritional Information per daily intake (1 capsule):

Alpha Lipoic Acid 300mg
Policosanol 23mg
Aged Garlic Extract 100:1 (Whole Root Equivalent 200mg)
Biotin (Vitamin B7) 50g