Sander V.'s Blog (39)

Our No Gi Brazilian Jiu Jitsu Program in Boulder, CO

A little more about Brazilian Jiu Jitsu at our Define Defense studio:



Our No Gi Jiu Jitsu Classes



My main background in martial arts is stand up fighting and self defense (for almost 19 years now). I have also been training Brazilian Jiu Jitsu since 2008. For the first three years, I only practiced with the gi, based on Gracie Jiu Jitsu.



Before opening Define Defense, I met Drew (our BJJ…

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Added by Sander V. on January 31, 2012 at 1:00pm — No Comments

Summarized content of our Periodization Workshop at Define Defense 1/18/12

Part 1of our Periodization workshop on 1/18/12:



Multilateral Physical Development



Different people have different objectives of training. Some may train for a healthier body, others may want to break their own records and become stronger and some want to compete to test themselves with others.



No matter what your objective is, every athlete should work on their 
multilateral physical…

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Added by Sander V. on January 20, 2012 at 1:00pm — No Comments

Delayed Onset Muscle Soreness

Delayed onset muscle soreness or DOMS is the muscle soreness most people start feeling 12-24 hours after a workout. During your workout, the burn you feel is caused by buildup of lactate, generated by anaerobic energy systems in your body which supply your muscles with energy (ATP).



DOMS however, is not caused by lactate. Instead, it is caused by micro damage in your muscles, especially after weight training, sprints, plyometrics etc. Physiologists used to believe the…

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Added by Sander V. on January 10, 2012 at 2:02pm — No Comments

When and how much to work out?

When is the best time for weight training and how much should you train? It's a question that probably has been asked millions of times. It is a great question though. After all, if you put the time and effort in, you want to make sure that you reap the maximum benefits of it.



The answer is very difficult though. It depends on your physiological state, how much you have been working out, what your goals are etc. it is more important to understand the basics so you are more…

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Added by Sander V. on January 10, 2012 at 2:01pm — No Comments

Cross Training for Better Performance

What defines being in shape? Is it something universal we all test ourselves up against or is it subjective? Will the same person be considered in shape if he/she goes to Portugal vs. China, Colorado vs. Connecticut? I don’t think so. The opinions are very subjective and in different places, you will be assessed differently. 



It will also depend what sport or workouts you specialize in. Are you a lifter or an avid runner and who do you compare yourself against?



If you…

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Added by Sander V. on December 28, 2011 at 2:12pm — No Comments

Cross Training: Our New Strength & Conditioning Program

Cross training is one of the best ways to get in shape while working pretty much all of your muscle groups. If done right, you can accomplish different goals by training in different ways. You will get stronger, faster and your cardio will improve. By fine tuning your cross training workout, you can also lose weight or gain muscle (or both).



The way we do cross training at Define Defense in our strength and conditioning classes is by working all muscle groups with short rests…

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Added by Sander V. on November 30, 2011 at 4:43pm — No Comments

Milk For Muscle Growth

Milk has been promoted for ages to be a great supplier of calcium, necessary for bone growth and strength. The truth is, there are better food sources than milk but it is readily available, inexpensive and still a good product.



What you rarely hear people talking about is drinking milk for muscle growth and recovery after a workout. There is a movement out there that promotes low fat chocolate milk for a post workout drink and it's great for certain sports and athletes! It has…

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Added by Sander V. on November 16, 2011 at 7:08pm — No Comments

10th Planet Jiu Jitsu seminars Nov 15th and 18th 6-9pm!

Join us on this seminar from 6-9pm and learn more about 10th Planet Jiu Jitsu. The seminar will be taught by Matthias Sieber. 



Matthias has his own 10th Planet Jiu Jitsu school in Hamburg, Germany (Sportschule Hamburg) and these are his records: 



1st Place South German Championship BJJ 2006 -64 kg 

3rd Place German No Gi Championships 2006 -67 kg 

2nd Place Tap or Snap 2007 -70 kg 

2nd Place German Championships Luta Livre…

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Added by Sander V. on November 14, 2011 at 2:00pm — No Comments

Article about an article... Crime, victims and safety

My wife pointed out an interesting article to me from the Cosmopolitan magazine. Since we address this topic in our Women's Self Defense classes and teach much of the same info, I wanted to share some of the article with you.



The article is called 'How serial killers choose their victims' and explains more about serial killers and their victims, methods and most importantly: how to avoid and detect them!



There has been a resurgence in serial killers who target females.…
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Added by Sander V. on October 21, 2011 at 1:50pm — No Comments

Martial Arts & Fighting

Often, martial arts is stigmatized with negative actions or behaviors.  This is caused by media, the film industry, certain professional or amateur fighters etc.  However, in this blog article, I would like to prove that this should not be generalized and it does not have to be this way.



Originally, martial arts was developed to increase the chance of survival.  Later on, it started to be used as a sport, in competition, as an art form and more.  Mostly, the code of honor and…

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Added by Sander V. on September 19, 2011 at 5:00pm — No Comments

A little more about what we do for our clients

As you know, there are a lot of different styles of martial arts which you can practice.  Some studios offer a very traditional practice, which is great for the art and philosophy but is not necessarily effective anymore.  Then other gyms offer cardio kickboxing, which is a fantastic workout but martial arts wise you will learn as much as playing Kung Fu video games.  Then there are MMA gyms, a style that has been proven to be highly effective in competition (although that does not mean it…

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Added by Sander V. on September 19, 2011 at 5:00pm — No Comments

Gas Mask Training for MMA - Advanced Training

If you pass our studio or come in early, you may see a pretty funny (or creepy) picture: a few guys training in gas masks. Don’t worry, there is no spill and nobody is in danger. We are simply putting ourselves to the test doing gasmask training!



The whole idea behind gasmask training is to get in better shape by improving your longue function. For example when athletes train at high altitude, one of the reasons Boulder is so popular with elite athletes all over the world and why…
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Added by Sander V. on August 22, 2011 at 3:49pm — No Comments

Crime in Boulder and Colorado

In this article, I would like to discuss some numbers and statistics. I personally like to be aware of these and compare them to other locations and simply reflect upon them. Helping people stay safe is truly important to us and that is why we chose to put together the most effective curriculum, so our clients learn things that they can actually use in a crisis situation. In the end, a martial art that is not effective in real self defense will simply not help you when you need it. All… Continue

Added by Sander V. on August 22, 2011 at 3:48pm — No Comments

Getting in shape with Define Defense and Max Muscle Boulder

As you may know, Define Defense and Max Muscle Boulder have partnered up to provide our clients with special offers and benefits for them to reach their physical goals.



A few things our clients can benefit from:

  • All Define Defense adult members receive a $75 gift card and a 15% discount for all products at Max Muscle
  • Max Muscle customers can enjoy a 10% discount off services and programs at Define…
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Added by Sander V. on August 9, 2011 at 2:14pm — No Comments

Sleep For Recovery

When training or working out, we focus on form, intensity, cardio levels, heart rate, reps and sets etc.  One thing most don’t pay enough attention to is sleep - even though it is one of the most important factors in your recovery and progress.
 
During our workouts, we put our body to the test by decreasing or depleting our energy supplies and putting a strain on our muscles, ligaments, tendons, organs etc.  For example, after doing an…
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Added by Sander V. on May 23, 2011 at 12:29pm — No Comments

The Science Behind Training

Training is a science. Slowly but surely we are starting to understand how the human body works and even though we believe we grasp the functions and processes that take place in our bodies, we have only scratched the surface.

Thankfully for anyone active in the field of sports, there is an extensive knowledge about how the body reacts to training, what and when it does certain actions and how we can improve how we train. After all, for most of us it’s not about training harder but it’s… Continue

Added by Sander V. on May 19, 2011 at 6:44pm — No Comments

It's good to be critical!

As a martial arts and fitness fanatic (maybe sometimes even too meticulously), I try to read and find as much information as I can.  Some of my favorites are ‘Essentials of strength training and conditioning’ of the Human Kinetics series or ‘Periodization‘ by Tudor Bompa etc.  Part of my reading includes magazine subscriptions as well, which are often good resources and enjoyable to read - that is if you can keep a critical eye while weeding through all the correct and incorrect…

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Added by Sander V. on February 24, 2011 at 9:41am — No Comments

Belt ranks

I wanted to dedicate this post to explaining more about belt ranks in martial arts (and yes, also to show off our own belt rank system...)

 

For a very long time, there were no colored belt ranks in martial arts.  Judo was the first art that introduced colored belts to indicate ranks.  Knowing that Judo originated in the late 19th century, the colored belt rank system is a rather new development in martial…

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Added by Sander V. on February 24, 2011 at 9:40am — No Comments

Vibration Plate Training

At Define Defense, we strive towards incorporating the best and most effective training methods into our lesson strategies and training sessions.  We use both traditional and alternative equipment and techniques.  One of these unorthodox machines we use is the vibration plate.

 

Vibration training actually increases the frequency of the muscle contraction.  On the plate your muscles will contract 30-50 times per second, which increases the…

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Added by Sander V. on February 24, 2011 at 9:38am — No Comments

 

Milestones

Milestones are back up! You can submit and view engagements, wedding, anniversaries and birth announcements at Prairie Mountain Media's Milestones form. Obituaries can also be found at DailyCamera.com at dailycamera.com/obituaries.

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