Martial Arts in State College PA

Shadow Boxing – Guide For How To Shadow Box

Shadow boxing can be performed as a: training warm-up, technical development drill, sport application visual, and a overall training workout.

Shadow boxing is an effective drill for a novice boxer as well as a competitive boxer.  This is a drill can be used as a warm-up before training, conditioning training, technical training, or a sport application visual drill.

Beginners should consider standing in place, or static, as they begin their experience with starting level shadow boxing.  More developed and experienced boxers can utilize many other strategies and formats for their advanced shadow boxing.

Shadow boxing training can be structured in three pace levels for non beginning boxers...50%, 75%, 100%.  Beginner boxers should keep at a 50-75% pace.  Each intermediate to advanced level boxer can start at a warm up pace of 50% followed by increasing the pace in additional rounds of 75%.  Warm-ups and workout rounds should eventually accelerate to 100% of an individuals capable speed or pace.

View LombardMMA instructional video for "Shadow Boxing Drills"

Planning Your Meals And Snacks

One can consider feeding their body five to six times a day.  Eating every few hours supports your metabolism and provides necessary energy to get through  your workouts.

Try to consider eating at least 1,200 calories a day.  Any intake under this can limit your necessary energy levels to get the most out of your workouts.  Workout intensity will decrease which will lead to lower fitness levels and decreased weight loss.  Low calorie intake can make your body think it is starving and twist your metabolism in the opposite direction.

Snacks should be considered on average to be about 100 calories or less.  This can increase if necessary.  If to much of an increase is needed for energy, you should consider that snack a meal and adjust your meal plan for the day.

Stay hydrated!!  Consider drinking at least eight glasses or 64 ounces of water a day.  If sweating a lot or it is a hot environment, drink more if necessary.  Water is very valuable because it has zero calories, keeps you satiated, and helps flush out toxins from your body.  Try to avoid to much intake, if any, of juices, flavored waters, and other high calorie drinks within your day.

Consider this daily meal and snack plan:

BREAKFAST:  Within an hour of waking up.

SNACK:  Two to three hours of waking up.

LUNCH:  Two to three hours after snack

SNACK:  Two to three hours after lunch

DINNER:  Two to three hours after snack.  Eat at least two to three hours before going to bed.

Gauging Exercise Intensity Using Your Heart Rate

One way of gauging your exercise or workout intensity is to see how hard your heart is beating during or after the activity.  The following are steps that can be taken to calculate this measurement so you can get the most out of workouts regarding proper intensity for your health and fitness goals.

Step One:   You first have to figure out your estimated maximum heart rate.  The basic way is to subtract your age from 220.  For example, if your age is 20, and you subtract this from 220, your maximum heart rate would be 200.  This is the maximum times your heart should beat per minute when exercising.

* Once you know your estimated maximum heart rate, you can calculate your desired heart rate target zone.  This zone is the level at which your heart is being moderately conditioned but not overworked.

Step Two:  Determining your target zone.  There are two levels considered, moderate(lower limit) and vigorous(upper limit) target zone.  Moderate can be considered 50 to 70 percent of your max heart rate, and vigorous is considered 70 to 85 percent of your max heart rate.

So, using our example numbers from above, your moderate(lower limit) target zone will be calculated by multiplying 200 x 0.5 for low end and 200 x 0.7 for high end.  So after calculating this would show a moderate target zone of 100 - 140 beats per minute.

A vigorous(upper limit) target zone would calculate as, 200 x 0.7 for low end and 200 x 0.85 for high end.  So your target heart rate zone for vigorous exercise intensity would be 140 - 170 beats per minute.

* To check beats per minute/heart rate, check your pulse at your wrist by placing two fingers between your bone and tendon over your radial artery which is located on the thumb side of  your wrist.

Step Three:  Whether during or immediately following your workouts, check pulse for 15 seconds for quickest reading.  After reading number of beats within 15 seconds, multiply this number by four.  This will give you your current heart rate.  For example, if you recorded 30 beats in 15 seconds, multiplied by four, this would calculate to 120 beats per minute.  According to our example above, this would put you in the moderate intensity level zone.


MMA/Football Cross Training System Getting National Recognition

Bruce Lombard's Defensive Lineman hand speed and technique training program has been getting national recognition with the success of MMAFx football athlete, Anthony Zettel.

MMAFx(Mixed Martial Art/Football Cross Training) was developed by LombardMMA owner, Bruce Lombard, in 2011.  The system has three specific programs that help high level collegiate and professional football players "Gain An Edge" on the field.

Recently the Philadelphia Daily News and did articles on the football cross training system and how it has benefited collegiate football stand out, Anthony Zettel.

Learn more about the MMAFx system and the football athletes that participate in this comprehensive and progressive training system.  Follow this link: MMAFx


LombardMMA – Your Source For Learning MMA On-Line

LombardMMA provides MMA and Kickboxing "how to" instructional videos, home fitness workouts, training workouts, training strategies, and much much more.

LombardMMA has brought MMA and Kickboxing training into peoples homes.  For individuals that can't get to the gym, can't afford gym fees, or do not have a martial arts training facility in their area...LombardMMA is here for you!

As a "Premium Member" of LombardMMA, members can access hundreds of resources to learn, practice, and develop skills in MMA, kickboxing, and martial Arts fitness.  There is a "Member Forum" that helps members communicate with Coach Lombard in order to help develop their skills, set up personal workout routines, and discuss martial arts training strategies.

LombardMMA also offers "in person" private marital arts training and on-line personal video training.

JOIN THE TEAM and develop your martial arts skills and fitness levels!!

Submission Grappling Attack Approach – Neck, Arm, Leg!!

The most successful submission grapplers have a full body attack approach.  The ability to have awareness and skill to attack an opponents neck, arm, and leg provides best results for a grappler.

When a submission grappling athlete has to defend the three main attack areas on their body as opposed to just one or two areas, their defense becomes more complicated.  For example, when a grappling athlete or student does not have to worry about defending legs locks by their opponent, it allows their defense game to only have to be aware of their neck and arm.

Submission grapplers should develop a compound attack approach, meaning...if a grappler is attacking their opponent's neck and it fails, they should be able to transition to an arm lock or leg lock for a submission attempt.

For best success on the grappling mat, develop a game that can be competent at attacking the opponent's full body!

Learn your chokes, neck cranks, arm locks, and leg locks!!!!  Then drill and live roll with your training partners.